Healthy, low cost meal ideas.

Here are some of my go-to meals…


  • Omelet with 2 eggs + 3 whites, various veggies (broccoli, onion, garlic, etc. anything available) + 1 oz. shredded cheddar cheese + with or without adding a meat – I like venison, summer sausage, or chicken (OR I would take and just scramble all this, with or without the cheese)
    • Plus: ¼ – ½ c. oats cooked with Splenda brown sugar, or whole wheat toast with some butter or butter spray
  • Perhaps more convenient: Smoothie…
    • Protein powder (I love Naturade Vanilla Soy Protein Powder – also buy at bulk store) + fruit + milk and/or yogurt (or just with water)
    • I may add peanut butter or dry oats, sometimes add ground flax
    • Blend all this in the blender (or my Bullet)
  • Or for absolute convenience: Clif bars (I buy in bulk and keep in my car for emergencies when I can’t get breakfast made)
  • Remember: the higher the convenience, the higher the cost. BUT, planning ahead and buying in bulk versus vending or per bar at a convenience store will save you money.

Lunch/Dinner/Supper (whatever you call it!):

  • Tuna melt (with bread, or without bread baked as a casserole).
    • 1 can tuna, mixed with salt and pepper, light miracle whip, mustard, pickles, and onions.
    • Place between bread, top with cheddar or American cheese, and cover with tinfoil and bake 400 for 30 minutes. OR combine in casserole dish, top with 1 oz cheddar cheese or American, and bake.
  • Baked potato topped with cooked chicken seasoned with salt and pepper or favorite seasoning, broccoli, and 1 oz. cheddar cheese
  • Ground venison or ground beef: cooked with onion powder, garlic powder, and soy sauce and salt and pepper. With little olive oil, sauté cut carrots, peppers, and onions – add seasoning as desired. Mix veggie mixture with meat. Add in containers with ½ c. brown rice


  • Fruit + 8-10 pecans or almonds or walnuts (buy the nuts in bulk and they last a long time!)
  • Fruit + Greek yogurt
    • I buy plain Greek yogurt (again at bulk store), and frozen berries (unsweetened). I put one cup berries with one-half or one cup yogurt in containers on Sunday. The berries flavor the yogurt during the week. Less money and less calories!
    • Or, just buy flavored yogurt containers for more ease… keep it Greek for more protein!
  • Fruit + string cheese
  • 2 hard boiled eggs (I boil several at beginning of week and peel two each morning, put in container with salt and pepper).
  • Deli meat serving plus cheese, or crackers, or veggies.
  • Mix any of these options up, or other low cost, clean options, for variety!

Happy eating!!





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