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A Low-Cost Meal Plan

Jan 2012
You can eat for less than $7 a day –This month’s meal plan has healthy meal and snack ideas are both budget-friendly and delicious!

Breakfast

Eggs, Homefries, and Peppers ($2.50)

  • Calories465
  • Carbohydrates48 g
  • ¾ cup frozen pepper slices, cooked with:
    • 1 garlic clove
    • 1 tablespoon olive oil
    • Cumin and chili powder sprinkled on during cooking
  • Homefries made on a skillet with:
    • 1 medium-size potato (2-3 inches in diameter), diced
    • 1/4 cup chopped onion
    • 1/3 cup water
    • 2 teaspoons light margarine
    • Ground pepper
  • 3 scrambled egg whites topped with:
    • 1/4 cup low-fat cheddar or Colby cheese
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Lunch

Favorite Vegetable Soup ($1.54)

  • Calories410
  • Carbohydrates59 g
  • 1 cup Favorite Vegetable Soup
  • 8 fluid ounces 1% low-fat milk
  • Bean salad made with:
    • ¼ cup chickpeas (made from dry)
    • ¼ cup kidney beans (made from dry)
    • 1 tablespoons chopped red onion
    • 2 celery stalks, chopped
    • 2 tablespoons light olive and red wine vinegar dressing
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Afternoon Snack

Banana with Peanut Butter ($0.35)

  • Calories185
  • Carbohydrates23 g
  • 1 small banana (about 6 inches long)
  • 1 tablespoon natural peanut butter
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Dinner

Oven-Barbecued Chicken ($1.55)

  • Calories355
  • Carbohydrates53
  • 3 ounces Oven-Barbecued Chicken
  • 1 cup Tasty Cooked Greens
  • 1/3 cup cooked Brown Rice
  • 1 1/4 cups apple slices
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Evening Snack

Yogurt and Nuts ($0.61)

  • Calories175
  • Carbohydrates17 g
  • 2 tablespoons dry roasted, unsalted almonds (about half of a handful)
  • 4 ounces light yogurt (fat-free)
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Adjust the Meal Plan

How to adjust calories and carbs in this month's meal plan.

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Nutritional Information for the Meal Plan

  • Calories 1590
  • Carbohydrates 200 g
  • Protein 82 g
  • Fat 53 g
  • Saturated Fat 10.6 g
  • Cholesterol 81 mg
  • Sodium 1790 mg
  • Dietary Fiber 32 g

**The meal prices shown above are based on those found at a large chain grocery store in the DC Metro Area during the month of December. The price per portion of the featured recipes was based on the price published the this month's featured cookbook: Diabetes Meals on $7 a Day or Less. Total cost of this meal plan is less than $7.00 for the entire day.

Featured Cookbook

Diabetes Meals on $7 a Day - or Less!

by Patti B. Geil, RD, CDE, MS, FADA and Tami A. Ross, RD, LD, CDE

Several recipes this month are straight from this budget-friendly cookbook which provides low-cost recipes and several chapters of useful tips.

Featured Article

Eat Healthy On a Budget

It's possible to eat healthy for less! Check out a variety of tips that can help you save on food at the grocery store and at home.

On-the-Go

Eating Out For Less

Find a list of menu choices to look for that won't break the bank. Also, additional tips to help you save money (and calories) when you're on the run.

About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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Adjust the Meal Plan

Here are some ways you can adjust the calories and carbohydrates in this month's meal plan.

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How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

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I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

See More Meal Plans

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