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Prepare Meal on a Budget: How a Registered Dietician Prepares for Business and Meals



Nutritionist I often see people who want to eat healthier but are not sure how to do it without breaking the bank. I'm here to tell you that meal preparation is possible on a budget. That's why I put together my favorite tricks because I spent less than $ 100 a week on various meals and snacks for my family of four.

Of course affordability and accessibility of healthy, nutritious foods is complex and is influenced by various structural factors. The purpose of this article is not to suppose that a few tips on budgeting would address these issues, but to give an insight into how I make it work in a family of two adults and two children under the age of three. With that in mind, here are some of my tips for economic grocery shopping and cooking, followed by what I spent and the recipes I used to make my way into delicious and satisfying meals and snacks to transform.

Nazima Qureshi, RD

Food Shopping Tips

  1. If you really want to save, you should focus on vegetarian meals and snacks. If you do not buy food such as meat and fish, you can cut down on food expenditure, if that's the case, a goal of yours. The shopping list that follows is completely vegetarian.
  2. Select frozen products instead of fresh. Frozen products are picked and packaged at maximum strip, making them not only more affordable, but delicious as well.
  3. Stay with your grocery list. Resist the urge to buy things for which you have no plan, no matter how appealing they look.
  4. Note the unit pricing. When you compare Two versions of the same product, such as peanut butter, let you choose the seemingly cheaper option to save money. However, if these containers have different sizes, it may be difficult to determine the actually better value. The price tags include unit pricing to indicate how much you spend per ounce, milliliter or gram. Act on the lowest unit price to really make a bargain.
  5. Get canned dry lentils, beans, and chickpeas to provide your meals with protein and fiber. Even if you do not eat completely vegetarian adding vegetable proteins to your meals may stretch them and make them more filling.
  6. Use priced apps and coupons. You do not have to be an extreme couponer, but you can take a look through flyers and low priced apps to save a few bucks on your bill.
  7. Find a balance between convenience and savings. Carrots are comfy, but much more expensive than a big carrot bag Cut yourself Dried beans are much cheaper, but must be soaked in recipes and boiled before use. Decide when you are ready to spend more time in the kitchen and save, rather than paying the extra money for something more comfortable.

My shopping list

This is how my food bill looked like after a trip to the store: [19659021] Produce

  • Bananas: $ 4.48
  • Oranges: $ 3.49 (sold, saved $ 1.00 )
  • Apples: $ 2.06 (sold, saved $ 0.66)
  • Broccoli: $ 2.49
  • Carrots: $ 2.58 (sold, saved $ 2.58)
  • Pears: $ 2.30 ( Sale, Saved $ 1.26)
  • Onions: $ 2.49
  • Kiwi: $ 2.49 (Sale, Saved $ 1.50)
  • Green Peppers: $ 4.65
  • ] Spinach: $ 2.99 (sold, saved 0.95 $)
  • Parsley: 1.99 $
  • Garlic: 0.77 $

Spices

  • Ground Cinnamon: 1.97 USD
  • Ground Coriander: 1.69 EUR
  • Ground Caraway: 1.90 USD] Dried Basil: $ 1.49
  • Dried Oregano: $ 1.49
  • Dried Red Chili Powder: $ 1.49
  • Garlic Powder: $ 1.49

Pantry [19659041] Large Oatmeal: $ 2.10

  • Olive Oil: $ 5.97 [19659043] Red Lentils (dry): $ 2.49
  • Black Beans (dry): $ 1.99
  • Natural Peanut Butter: $ 2.49
  • Salsa: $ 3.00 (on sale, saved 0 , 99 $)
  • Spaghetti: $ 0.88 (Sold, Saved $ 1.61)
  • Pickled Tomato Puree: 1.49 USD
  • Whole Grain Tortillas: $ 2.99 x 2 = 5.98 [19659050] Refrigerator

    • Cheese: $ 4.99 (sold, $ 1.30 saved)
    • Greek yogurt: $ 4.99 (sold, $ 0.80 saved)
    • Salad dressing: $ 0.00 (had a coupon, saved $ 3.99)
    • Milk: $ 5.29

    Freezer

    • Pomegranate Arils: $ 3.99
    • Spaghetti Vegetable Blend: $ 1.99
    • Frozen Blueberries : $ 3.99

    Note: I did not buy any sweetener for oatmeal, salt, or black pepper, since I already had it in my kitchen.

    Total Before Taxes: $ 98.23

    Our Meals and Snacks

    On Sundays, I spent several hours preparing various meals and snacks. Here are some examples.

    Breakfast:

    • Chunky Monkey Wrap
    • Blueberry Oatmeal

    Lunch and Dinner:

    • Spaghetti with Bolognese Vegetable Sauce
    • Black Bean Enchiladas

    Snacks: [19659073] Greek yogurt with frozen pomegranate flakes

  • Vegetable platter with dip or hummus
  • Fruit
  • Before we come to the recipes, I would like to point out once again that this works for our family! As the main cook for a family of four, life makes it much easier to repeat breakfast, lunch and dinner, as well as snacks throughout the week. That way, I do not have to worry about what I have to cook every day, and I'm more easily able to plan nutritious balanced meals. Remember, successful meal preparation is about finding what suits your taste and lifestyle. If you're a fan of eating the same meals and snacks from day to day, that's great! If you want a little more variety, that's cool too. Do what works best for you.

    Recipes

    Some of the things we ate during the week, like the snacks, are pretty intuitive. Others require a little more work, which I have outlined below.

    Nazima Qureshi, RD

    Chunky Monkey Wrap

    Costs per recipe: $ 0.97
    Cost per serving: $ 0.97
    Manufacturing: 1 serving

    Ingredients:

    • 1 whole-grain tortilla ($ 0.37)
    • 1 banana ($ 0.45)
    • 2 tablespoons natural peanut butter ($ 0.15)

    Preparation:

    1. peanut butter. Add sliced ​​banana and roll up the tortilla.
    Nazima Qureshi, RD

    Blueberry Oatmeal

    Costs per Recipe: 1.43 USD
    Cost Per Serving: 0.36 USD
    Ingredients:

    Ingredients:

    Ingredients:

    ] 1 cup large flakes / oatmeal (0,10 $)

  • 1 cup of water (0,00 $)
  • 1 cup of milk (0,33 $)
  • ¼ tsp ground cinnamon (0, 01 USD)
  • ½ teaspoon sweetener of your choice (maple) syrup, coconut sugar, brown sugar, etc.) ($ 0.00 – whatever you have at home)
  • 1 cup of frozen blueberries ($ 0.99)
  • Optional: Hemp Seeds, Chia Seed, Flaxseed, Almonds
  • Directions: [19659106] In a pot, add all ingredients and cook over medium heat for 5 minutes until the mixture thickens.

  • Remove from heat and sprinkle with frozen blueberries. Optional: Add seeds / nuts to add healthy fats and protein.
  • Nazima Qureshi, RD

    Spaghetti with Bolognese-style vegetarian sauce

    Costs per recipe: $ 4.90
    Cost per serving: $ 0.61- $ 0.82
    ] Creates: 6-8 servings

    Ingredients:

    • 1 tbsp olive oil (0,12 $)
    • 3 garlic cloves, chopped (0,08 $)
    • ½ tsp salt (0,01 $)
    • ½ Tsp black pepper ($ 0.01)
    • 1 teaspoon dried oregano (0.01 USD)
    • 1 teaspoon dried basil (0.01 USD)
    • 1 teaspoon dried cumin (0.01 USD) [19659116] ½ tsp red chilli powder (0.01 USD)
    • 1 cup dry red lentils, rinsed ($ 0.28)
    • 1 bottle of tomatoes (1 can of crushed tomatoes) ($ 1.50)
    • 1- 750 g package of frozen vegetables (preferably chopped vegetables) (1,99 $)
    • 1 cup of water ($ 0,00)
    • 1 package of spaghetti, prepared according to package instruction (0,88 USD)

    Directions:

    1. In a large pot of olive oil on medium heat Heat. If your frozen vegetable mix contains no onions, you can add a fresh, chopped onion to the oil. Add chopped garlic, spices, lentils, crushed / crushed tomatoes, frozen vegetables and water.
    2. Bring the mixture to a boil, then reduce to low-medium and cook for 30 minutes, until the lentils are boiled down and the mixture is thickened.
    3. In a separate pot, prepare spaghetti according to the instructions on the package.
    4. After the lentils are completely cooked, season the mixture and adjust the spices if necessary. Remove from heat. Add Bolognese Sauce to spaghetti portions just before serving. Store separately.
    Nazima Qureshi, RD

    Black Bean Enchiladas

    Cost Per Recipe: $ 10.26 – $ 11.33
    Cost Per Serving: $ 1.28 – $ 1.42
    Ingredients :

    Ingredients:

    Ingredients:

    Ingredients:

    Ingredients:

    Ingredients:

    Ingredients:

    Ingredients:

    Ingredients:

    Ingredients Ingredients:

    Ingredients:

    Ingredients:

    Ingredients:

    ] 2-15 ounces of black beans (rinsed and rinsed) or 3.5 Cups of cooked black beans ($ 0.87 for dried beans vs. $ 1.94 for cans)

  • 1 onion (0,42 USD)
  • 1 teaspoon salt (0,01 USD)
  • 1 teaspoon black pepper (0,01 USD)
  • 1 tsp red chilli powder (0,01 USD)
  • 1 teaspoon garlic powder (0,01 USD)
  • 1 teaspoon ground cumin (0,01 USD)
  • 1 teaspoon ground Coriander (0.01 USD)
  • ] ¼ cup of fresh parsley ($ 0.25)
  • 1 green pepper, chopped (1,55 $)
  • 1 cup of spinach (0,50 $)
  • 1 glass of salsa or enchilada sauce (3,00 $)
  • 1 cup cheese, shredded (0, 62 $))
  • 8 Whole Grain Tortillas ($ 2.99)
  • Directions:

    1. Preheat oven to 350 degrees. Moisten a piece of parchment paper, chop it up and open it to cover a casserole dish. Stand aside.
    2. Add black beans, onions, spices and parsley in a food processor. Pulsate until the mixture becomes a thick, uneven paste. Put the mixture in a large mixing bowl and fold in green pepper and spinach.
    3. Fill a tortilla with 1/3 of the bean mixture, roll up the tortilla and place the seam down in the casserole dish. Repeat with all tortillas until the casserole dish is filled.
    4. Top with salsa or enchilada sauce and sprinkle with cheese.
    5. Put in the oven and bake for 30-35 minutes until the cheese is bubbly.

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