Healthy Eating for $36 a Week

Nutritionist tips for eating cheap every day of the week. Get a budget menu for breakfast, lunch, dinner and snacks.

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
  • 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

READ MORE: 6 Healthy Metabolism-Boosting Breakfast Ideas

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  • http://selricoservices.com/ Christina Aleman

    I think for young teens staying on a dorm who’s on a tight budget, this is just right. healthy meal on a budget is great.

  • Julie Brown

    Can you add the recipes please? 🙂

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