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For Eating on a Budget

The Ultimate Guide

HEALTHY FOOD IDEAS

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The Food Groups

UNDERSTANDING...

    • Fruits & Vegetables
    • Carbohydrates
    • Proteins
    • Grains
    • Milk & Dairy

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Takes the guess work out of shopping on a budget!

EXAMPLE GROCERY LIST...

And, limits impulse buying!

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Starts with Fresh!

    • Oranges
    • Bananas
    • Apples
    • Grapes
    • Pears

Nutritional Value:

Good Carbs, Fiber, and sources of Vitamins and Minerals

A GROCERY LIST THAT...

    • Romaine lettuce
    • Tomatoes
    • Onions
    • Potatoes
    • Broccoli
    • Fresh Herbs

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Protein

MAKING SURE YOU GET ENOUGH...

    • Eggs
    • Whole Chicken
    • Ground Beef

Nutritional Value:

Protein, heme iron and other Vitamins and Minerals

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Milk and Dairy

ADD IN...

    • Milk
    • Cheddar Cheese
    • Cottage Cheese
    • Sour cream
    • Butter

Nutritional Value:

Healthy Fats, Protein, Vitamins and Minerals

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Dry Grains & Bakery

HEALTHY ADDS...

    • Corn or flour tortillas
    • Tortilla chips
    • Rice
    • Fresh bread

Nutritional Value:

Fiber, Vitamins and Minerals, Good Carbohydrates

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Frozen and Canned

STORABLE OPTIONS...

    • Peas
    • Corn
    • Veggies

Nutritional Value:

Fiber, Proteins, Healthy Carbs,Vitamins and Minerals

    • Black beans
    • Chick peas
    • Diced green chilis
    • Enchilada sauce
    • Favorite Salad Dressing

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Meal Option 1

GET THE MOST OUT OF A WEEK

    • Roasted Chicken
    • Baked Potato
    • Roasted Broccoli

Left over option!

Chicken enchiladas with roasted chicken, diced green chilis, tortillas and enchilada sauce. Side of corn.

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Meal Option 2

GET THE MOST OUT OF A WEEK

    • Crispy chickpeas on rice
    • Add herbs
    • Topped with cheddar cheese

Left over option!

Chickpeas on salad, adding rice and dressing for a garden bowl.

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Meal Option 3

GET THE MOST OUT OF A WEEK

    • Tacos with ground beef and black beans
    • Use Taco Seasoning
    • Wrap in tortillas
    • Top with tomatoes, lettuce and cheese

Left over options!

Taco salad, adding the chickpeas and rice or nacho night using tortilla chips.

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Meal Option 4

GET THE MOST OUT OF A WEEK

    • Frozen veggie fritters
    • Peas and corn (thawed and drained).
    • Flour, salt, eggs and baking powder in a batter.
    • Fried on medium heat.

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A few Breakfast Ideas

GET THE MOST OUT OF A WEEK

    • Pancakes. Make a big batch of pancakes. You can add your favorite fruit. Freeze and eat throughout the week.

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    • Breakfast Taco. Use leftovers from taco night. Make scrambled eggs and any of the leftovers. Wrap in a tortilla.

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    • Breakfast Parfait. Put frozen, canned or fresh fruit in bottom of mason jar. Place yogurt on top. Grab and go!

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Stretching YOUR Budget

EATING HEALTHY AND TASTING GOOD!

Limit the low nutritional value, costly items from your basket.

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For Eating on a Budget

Thank You!

HEALTHY FOOD IDEAS