A nutritionist shows you how one bag of $20 groceries can make five different and healthy meals you can make all week long.
1 pint grape tomatoes $1.49Chop the red onion and store in a reusable container.
Beyond lunches, you can use the onion to add fresh flavor to other meals throughout the week. Think: with egg scrambles, lox breakfasts or cooked in roasted potatoes. Keep some of the pieces bigger if you want to use them in kebabs., reserving 4 lettuce leaves to make wraps. You can store both the chopped lettuce and the pre-washed leaves in a container with paper towels, which helps keep them fresh. Change out the paper towels during the week if they’re damp.
Chop 2 boiled eggs and 1 boiled egg white. Mix with 1 tbsp. mayo, ¼ tsp. ground turmeric, 1 tsp. chopped onion, and salt and pepper to taste. Serve the egg salad atop 2 cups chopped romaine mixed with ¼ cup matchstick carrots, 5 grape tomatoes, halved, and ¼ avocado, diced. Optional: Whole grain crackers , which you can crumble on top or enjoy on the side.Recipe notes: Make the night before or allow yourself about 10 extra minutes in the morning.
Heat ½ cup brown rice in microwave according to package directions. Then heat 1 c. riced cauliflower with ¼ cup frozen edamame; when heated, combine the mixture with the brown rice. In a skillet, saute ¼ cup matchstick carrots. When tender, place in the bowl with the cauliflower mixture. Whisk two eggs and scramble in the same skillet. When done, toss the scrambled eggs with the cauliflower mixture along with about 1 tsp. sesame oil and 2 tsp. reduced-sodium soy sauce.
Just like any other new skill you attempt, meal planning may take a bit of practice. Be patient and don’t give up. With each try, you’ll get better and better, and you’ll start noticing benefits, like quicker trips to the grocery store, an easier time sticking to your budget, a better variety of food to enjoy — and perhaps more energy, too!
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