[blindweightwatcher] fw $1 Healthy Dollar Meals

From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
To: <blindweightwatcher@xxxxxxxxxxxxx>
Date: Thu, 12 Feb 2009 05:20:38 -0600
Healthy Dollar Meals
   By Linda Vongkhamchanh 

from this link:
http://www.neversaydiet.com/slideshow/healthy-dollar-meals?nlcid=dt|02-11-2009 |

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Healthy Dollar Meals 
A Dollar a Day Keeps the Doc Away

What if we told you that you can eat a delicious, balanced meal each day for 
about $1? Sounds crazy, right? We got the scoop from nutritionist Madelyn
Fernstrom, Ph.D., CNS, who says it is possible to eat healthy for about a 
dollar a day. Simply follow her must-have grocery list to make simple and 
satisfying
meals each day that you can really afford.

NEXT: Let's go shopping >>
 
 
 
Make Your Grocery List

Here's Madelyn's list that will give you a delicious meal each day for under 
two dollars. 

Carton of eggs, dozen, $2.50
Instant oatmeal, 18 ounces, $3.19
Peanut butter, 16 ounces, $3.39
Bananas, bunch, $1.59
Whole grain wraps, 12 ounces, $2.49
Skim milk, 1 quart, $1.19
Canned light tuna, $1.19 per can
Lentils, 16 ounces, $1.89
Frozen spinach, 10 ounces, $1.59
Canned tomatoes, 14.5 ounces, $1.79
Onions, two at $0.69 per pound, $0.40
Light mayonnaise, 16 ounces, $2.50 

Total costs: $24.71
 
Oh-So-Cheap Oatmeal

In the mornings, make a serving of instant oatmeal for a quick, cheap power 
meal. If you happen to have some in your pantry, throw in a small handful of
almonds, raisins, craisins and currents. For a touch of sweetness, add a splash 
of maple syrup or brown sugar.

Total cost: $0.25 per half-cup serving (one 18-ounce container makes 13 
servings)

NEXT: What's for lunch? >>
 
Frugal Fish

Pick up some canned light tuna for a high-protein meal. If you have greens in 
your fridge, don't let them go to wasteadd some salad and chopped raw veggies.
You also can mix it with some light mayo, celery and onion, and stuff it into a 
whole grain wrap. For an alternative option, wrap it up in lettuce for
delicious lettuce roll-ups. 

Total cost: $1.69 ($1.19 per can, $0.42 per wrap, $0.08 per tablespoon of light 
mayo)

NEXT: Another lunch option >>
 
Poor Man's PB & B

When times are tough, skip the jelly. Make a PB & B wrap, instead. Take 2 
tablespoons of peanut butter (1 serving), a banana (cut into slices), and wrap
it up in a whole grain wrap for a gooey and nutritious meal. Add a glass of 
skim milk to top it off. 

Total cost: $1.51 ($0.52 per serving of peanut butter, $0.27 per banana, $0.42 
per wrap, $0.30 per 1 cup of skim milk)

NEXT: Time for dinner >>
 
Low-Cost Lentils

Lentils are a delicious source of dietary fiber and essential nutrients that 
also can help lower cholesterol. Cook a half cup of lentils in water (or 
vegetable
broth, if you have it) for about 20 minutes. Heat up a saucepan with some olive 
oil. Then, throw in the cooked lentils, some canned diced tomatoes, chopped
onions and spinach. Add salt, pepper and your favorite spices to your liking. 
For added protein, top it off with a poached egg. And voila! You've got a
gourmet meal for a fast-food price. 

Total cost: $1.41 ($0.47 per half cup of lentils, $0.23 per 1/4 cup of 
tomatoes, $0.05 per 1/4 cup of onions, $0.45 1/3 cup of spinach, $0.21 for one 
egg)

NEXT: Brunch at home >>
 
Economical Eggs

Eggs are the highest-quality protein around. For brunch, try a Mediterranean 
omelet. All you need is two eggs, canned chopped tomatoes, onions, and frozen
spinach. For added flavor, add a handful of feta cheese or another low-fat 
cheese, if you have it. 

Total cost: $1.42 per serving ($0.42 for two eggs, $0.45 per half cup of 
tomatoes, $0.45 per 1/3 cup of spinach, $0.10 per half cup of onions)

NEXT: More cheap nutrition-packed tips >>
[blindweightwatcher] fw $1 Healthy Dollar Meals

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