In our current economic climate it has been argued that people gravitate toward unhealthy food choices because they are cheaper. However, eating a balanced diet and even losing weight does not have to cut into the family finances. Here are some simple, inexpensive meals based on The No-Crave Diet.
Egg white salsa omelette (1 serving with 25 grams of protein)
In a bowl, mix egg whites, milk and salsa together until well blended.
Fold in chopped spinach and green pepper.
Pour mixture into pre-heated frying pan.
Cook at medium heat until fully cooked on under side, then flip and cook other side.
Total cost - $2.25 per meal
The 2-minute Protein Shake (1 serving with 25 grams of protein)
In a blender add milk, water and protein powder until well blended. Then add berries and further blend to desired texture.
Total cost - $1.85
Lettuce Tuna Wrap (1 serving with 25 grams of protein)
Drain the water from the can of tuna and place in a small bowl. Add mayonnaise, cucumber and celery and mix well. Sprinkle with salt and pepper to taste.
Lay out the 3 lettuce leaves side by side so that they overlap each other by 1/3. Pour tuna mixture on top of the leaves and wrap the lettuce around it. Take the 4th lettuce leave and wrap it horizontally around the entire tuna-lettuce wrap to hold it together more securely.
Total cost - $2.18
Asian Chicken Salad (1 serving with 25 grams of protein)
Wash and chop 2 cups of lettuce and place in bowl.
In frying pan, cook chicken thighs until well done - can add salt and pepper to taste.
Once cooked, slice chicken into thin strips and place on top of salad.
Peel tangerine and cut ½ of it into small segments and place in salad with sliced almonds.
Pour 2 tablespoons of dressing on top and mix well.
Total cost - $2.75
Replace chicken thighs with chicken breast - $3.75
Beef Chilli (makes 4 servings of 25 grams of protein each)
Heat the oil in a frying pan. Place peeled and chopped onions into frying pan and heat until they are soft. Add in ground beef, and cook until browned.
Transfer beef and onion mixture into a large pot. Add mushrooms, chopped peppers, canned tomatoes and spices. Simmer until vegetables are soft.
Total cost per serving - $4.00 if beef, $4.50 if tofu
Shepherd’s pie with cauliflower (makes 4 servings of 25 grams of protein each)
Heat olive oil in a frying pan and add peeled and chopped onions. Cook until they are soft. Add ground beef and cook until browned. Add veggie mixture and heat until veggies are soft. Place entire mixture into a baking pan.
In a separate pot, steam cauliflower until very soft. Drain the rest of the water from the pot, and mash the cauliflower (just as you would potatoes). Add in butter, milk, salt and pepper. Continue mashing until cauliflower mixture is soft and fluffy. Place mashed cauliflower on top of beef mixture and place in the over on grill until cauliflower is slightly browned on top.
Total cost per serving - $2.97