Don’t eat too many at a sitting. Love this. Eat healthy, feel satisfied and lose weight – all for $10 a day or less. This is a great example of when to substitute up (rather than down) if your budget allows it. Yuck! But for supermarkets, prices can be arbitrary. If you want to take your meal prep up a notch, you can make a few big meals — like stews, stir frys and casseroles — and portion them out to eat over the week (setting some aside for the freezer to serve as backups when you absolutely don’t feel like cooking). Follow this simple two-week plan for meals made easy. Cooking Oil – Staple – 96¢ per 3 packs of dry active yeast (about 7.5 tbs each). It’s a fabulous blog ever. Frozen Fruit – $.1.19 per 12 oz (check for the lowest price available for your preference) Ground Turkey –$2.99 per 1 lb Store in your refrigerator. Old Fashioned Oats – $2.33 per 42 oz Swiss Chard – $2.48 per bunch (highly recommend to grow your own, perfect for containers) If you still want to go organic but can’t stomach the cost, look for organic fruits and vegetables in the frozen aisle. If you haven't received a confirmation email, be sure to check your spam folder. Processed food. Sign up to receive recipes, cooking tips and the latest kitchen product reviews in your inbox! A healthy diet can lower your risk of cancer, obesity, diabetes and cardiovascular disease. Here, canned chickpeas replace the more-expensive chicken but still deliver satisfying Buffalo flavor. Stock up when beans go on sale and use in wraps, salads, soups, stews and more for a healthy and cheap plant protein. Another great option is Cash App, which is like Paypal and Venmo in that you can link your checking account and use it to make peer-to-peer payments. www.eatingwell.com/article/126017/7-day-budget-meal-plan-shopping-list This one-pot pasta uses less-expensive and flavorful chicken thighs combined with veggies, dried herbs and cheese for a delicious and creamy one-dish dinner. Petite tomatoes in juice – two 15-ounce cans ($0.92), Vegetable broth – 32-ounce package ($1.97), Whole wheat spaghetti – 16-ounce box ($1.00), Whole wheat tortillas – 12-count bag ($2.47), Whole chicken – 2 whole fryer chickens ($16.98), Balsamic vinaigrette dressing – 1 bottle ($2.12). Relish – 98¢ But there’s no need to do all your grocery shopping for the week there. Another very popular make-ahead method is using crockpot “dump” recipes. Those kinds of stores might have things on sale, sure. Welcome! I recommend growing your own. Life happens, and sometimes even a well-crafted meal plan can get derailed by things like working late, last-minute science projects, flat tires or the flu. Open the fridge, freezer and pantry, and check for items that need to get used up before they expire or go bad. Spread it with low-fat cream cheese or almond butter and top with pink grapefruit segments. Mix canned chicken together with a few tablespoons of relish and mayo, and two chopped celery stalks. Peanuts -1.98 per 16 oz bottle Scandi smoked mackerel on rye is a great lunch option. Meals like chili, stews and casseroles are going to be your best friends in this department. Even “healthy” fruit juices can be packed full of sugar. An easy way to meal prep for emergencies is to plan a meal that freezes well, then double it and freeze half.

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