Healthy Eating for $36 a Week

With your Budget Pantry List and healthy eating tips you're now ready to jump into the fun part: the eating! We've mapped out seven days guaranteed to give you a bang for your nutrition buck.

SUNDAY

• Breakfast: A baked apple with four ounces of plain grits and cinnamon; eight ounces of milk
  Cost: $2.18
• Lunch: Cannellini bean salad; pumpkin/apple muffin; green smoothie
  Cost: 93 cents

• Thinkstock

  Dinner: Salmon burger on 100 percent whole wheat Arnold thin with steamed broccoli
  Can sub another frozen burger, such as turkey
  Cost: $1.90
• Snack: Seasonal fruit cup
  Cost: $1.00

MORE: Track your progress with the Eat Pretty Quiz

MONDAY

• Breakfast: A cup of plain, fat-free yogurt with walnuts and frozen blueberries (thawed and pureed)
  Cost: $1.77
• Lunch: Egg white frittata with your choice of frozen vegetables; 100 percent whole grain toast
  Cost: $1.11
• Dinner: Lentils with brown rice with frozen spinach and fresh carrots
  Cost: $2.00
• Snack: An ounce of unsalted peanuts, with an ounce of raisins
  Cost: 19 cents

TUESDAY

• Breakfast: Egg whites and frozen spinach scramble with 100 percent whole wheat toast; orange juice
  Cost: $1.11
• Lunch: Frozen broccoli/leek soup; quinoa with mixed frozen vegetables
  Cost: $1.50
• Dinner: One half cup Sloppy Jim's with one cup 100 percent whole wheat pasta; cut apple
  Cost: $2.33
• Snack: 100 percent whole wheat crackers with one tablespoon of natural peanut butter
  Cost: 90 cents

WEDNESDAY

• Breakfast: One half cup of oatmeal or whole grain cereal, with one cup skim milk and an ounce of raisins
  Cost: 74 cents
• Lunch: Quinoa with your choice of vegetables in a whole wheat wrap; frozen berries
  Cost: 97 cents
• Dinner: Black bean burger on whole wheat Arnold thin with frozen mixed fruit salad
  Cost: $1.22
• Snack: Homemade hummus with red pepper sticks
  Cost: $1.22

THURSDAY

• Breakfast: Grilled peanut butter and banana, with frozen mixed berries
  Cost: $1.25
• Lunch: Four ounces of grilled chicken breast atop two cups of fresh spinach
  Cost: $2.50
• Dinner: Frozen mahi mahi with baked potato; fat free yogurt; green beans
  Can sub any burger
• Snack: String cheese; handful of dried apricots
  Cost: $1.32

FRIDAY

• Breakfast: A cup of whole grain cereal with one cup of skim milk and cut strawberries
  Cost: 70 cents
• Lunch: Whole grain wrap with fat free refried beans, canned salsa and lettuce
  Cost: $1.10
• Dinner: A cup of black beans and one half cup of brown rice; four ounces of frozen chicken breast
  Cost: $1.63
• Snack: Baked sweet potato kale chips
  Cost: $1.00

SATURDAY

• Breakfast: Hard boiled egg sliced; two slices of whole grain toast; fresh apple
  Cost: $1.46
• Lunch: Whole wheat pita with canned salmon, one tablespoon olive oil and vinegar, plus cut celery
  Cost: $2.00
• Dinner: Fat free tuna burgers on whole wheat Arnold thin with sweet potato fries and frozen broccoli
  Can sub any burger
  Cost: $1.67
• Snack: Air popped popcorn with one ounce of almonds
  Cost: 40 cents