Monday, September 27, 2010

Healthy Meal Plan on A Budget

There are so many nights that I struggle with "what to eat for dinner". Sometimes it is so bad I don't really eat dinner, I just snack on whatever is in the fridge. Or worse I cave and go spend $30-50 on dinner out somewhere. I came up with the following meal plan. It adheres to a low glycemic low fat low cholesterol type of eating plan. Total cost for 2 people 7 meals is about $78 per week. That doesn't include lunches. For that I make 1 large pot of soup to last the week. We also buy quality lunch meat and whole grain high fiber bread to make sandwhiches. Breakfast is eggs with a whole grain english muffin or a protien smoothie. Here is the menu:

Weekly Menu


Chicken and Dumplings

3 large or 4 medium size skinless chicken breasts (boneless or bone-in) 3 14 oz cans of low sodium chicken broth 3 chicken bouillon cubes 2 tablespoons (divided) + 1 teaspoon dried thyme leaves (not ground thyme) 1/4 teaspoon ground sage ½ teaspoon salt (optional) ½ teaspoon freshly ground black pepper 2 cups low fat biscuit mix/skim milk



1 lb lean turkey , bell pepper, onion, 1 can tomato sauce, 1 package of whole grain noodles


Salmon with sweet potato and green beans

2 pieces of frozen salmon 2 sweet potatoes 1 package of frozen green beans


Baked Chicken from Jim’s


Chicken and broccoli stir fry

Chicken , rice, fresh broccoli, stir fry sauce, chopped onions and carrots


Grilled chicken with rice and vegetable

4 chicken breasts, jasmine rice, 1 package frozen peas/green beans/ corn


Turkey tacos

1 package of ground turkey, taco seasoning, corn tortillas, green pepper, onion

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