I can honestly say I can’t stand when people bitch about how expensive it is to eat healthy. Have you actually done the math? Most likely your answer is no. We are so quick to complain instead of do the work to actually prove what we think we know. I can only rag on you about it because I used to be that person. I too felt like the healthy way of living would cost me at least $100 a week. Now you have no more excuses because I’m showing you exactly how you can do it.
Let’s not get annoyingly picky and worry about pennies. You obviously don’t have to shop at Trader Joe’s to get good deals but if you have one near by, then you have it a little easier. TJ’s is my go to and I’m faithful to those I love. Yes TJ…I love you!
Please do keep in mind this meal plan is to loose weight and get lean while working out at the gym at least 4 times a week. I am in no way a nutritionist, trainer or expert so please don’t judge. This is me lending a helping hand to those who need some extra TLC in the meal department. So give a sista a break and get to shopping.
Breakfast: 3 egg whites, 1 whole egg, 3 oz chicken and 1 bell pepper made into an omelette.
Snack: 4 oz ground turkey cooked with Mrs. Dash seasoning.
Lunch: 3oz chicken, 1/4 cup rice and 1 cup veggie of your choice.
Snack: 1 apple, 1 tbsp almond butter and 2 rice cakes.
Dinner: 4 oz fish or chicken, green salad with veggies of your choice. Try without dressing but if you must, something low in fat and mostly oil based.
Snack: Protein shake with chocolate hemp protein, 1 banana and 1 tbsp almond butter.
Chicken: bag of tenders for $9
Eggs: 3 cartons @ $2.50 each = $7.50 (8 eggs left over for the next week)
Bell Peppers: 7 @ $.69 each = $4.83
Ground Turkey: $7 (lasted all week)
Rice: bag for $6 (lasted several weeks)
Veggies: 2 – 3 kinds each week for about $10
Apples: 7 @ $.69 each = $4.84
Almond Butter: $7 (lasted about a week and a half)
Rice Cakes = $3 (1 bag lasted 1 week)
Tilapia: $5 fillets for $10
Spinach: $3 bag (lasted Mon-Fri)
Hemp Protein: $10 (lasted several weeks)
Bananas: 7 @ $.19 each = $1.33
As you can see, your first buy will be about $85. After that first time, you’re only buying the necessities that run out each week and the goodies that last longer are there to stay. Between $40-$60 a week is not too shabby if you ask me. Of course depending on your choice of veggies and if you go organic or not, it’s still a damn good deal.
Have fun with it, mix things up and give your body the nutrients and love that it deserves. Questions? Leave a comment below or shoot me an email at firstname.lastname@example.org.