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Seasonal Meals & Budget-Friendly Foods

July 2014
Usually, produce is at its lowest price when it is in season. Here are some tasty meals that include a variety of seasonal and budget-friendly foods.

Breakfast

Breakfast “Pizza”

  • Calories365
  • Carbohydrate49 g

1 serving Nuts about Pizza for Breakfast

1 cup coffee

1 cup nonfat milk

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Lunch

Salad with a Side of Fruit

  • Calories430
  • Carbohydrate56 g

Salad made with:

  • 2 cups chopped romaine lettuce
  • 1 hardboiled egg, sliced
  • ½ cup cubed avocado
  • ½ cup diced tomato
  • ½ cup garbanzo beans (drained and rinsed)
  • 2 tablespoons fat-free Italian dressing

1 small banana

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Afternoon Snack

2, 2, 2 Good Gazpacho

  • Calories155
  • Carbohydrate19 g

½ cup 2, 2, 2 Good Gazpacho

1 piece reduced-fat string cheese

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Dinner

Grilled Chicken & Crispy Baked Broccoli

  • Calories525
  • Carbohydrate44 g

3 ounces grilled chicken thigh marinated before cooking with:

  • 2 teaspoons lemon juice
  • 1 teaspoon olive oil
  • Ground black pepper, to taste

2 servings Crispy Baked Broccoli

Garlic bread made with:

  • 1 slice 100% Whole Wheat Bread
  • 2 teaspoons trans-free margarine
  • ½ clove crushed garlic (or to taste)

1 peach

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Evening Snack

Peanuts and Dried Apricots

  • Calories165
  • Carbohydrate22 g

½ ounce of unsalted peanuts (about 1½ tablespoons)

¼ cup dried apricots

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Adjust the Plan

Tips for adjusting the calories and carbohydrates in this month's meal plan.

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Nutritional Information for the Meal Plan

  • Calories 1640
  • Carbohydrate 191 g
  • Protein 82 g
  • Fat 66 g
  • Saturated Fat 14 g
  • Cholesterol 290 mg
  • Sodium 1850 mg
  • Dietary Fiber 36 g

Photo: Nuts About Pizza for Breakfast from the Budget-Friendly Fresh and Local Cookbook. PNC Photography, Photographer: Peter Papoulakos.

Featured Cookbook

The Budget-Friendly Fresh and Local Diabetes Cookbook

by Charles Mattocks

Experience the robust flavors and health benefits of fresh, natural foods. These recipes will have you eating right in no time!

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Adjusting the Meal Plan

Our One Day Meal Plan may not exactly fit your individual needs, so we’ve provided some ideas for adjusting the amount of carbohydrates and calories.

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Grocery List

A complete list of groceries to save time and help you follow this month's meal plan.

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