Quick and Healthy Meal Ideas that Won’t Hurt Your Wallet and Fill Up your Stomach.

Posted on: October 20, 2011

Here are a few recipe and food staples that are affordable at every grocery store, taste good, and full of nutrients.


Mixed Berry Maple Oatmeal
1 cup Quaker Steel Cut Oats
1/3 cup dried Mixed Berry Fruit (Find cheaper at Dollar General)
3 tablespoon of Sugar Maple Syrup
3 Tablespoons light brown sugar

Bring 4 cups of water to a boil and add the oats. Then reduce heat to a simmer and stir occasionally for 30 minutes or until desired consistency. Add the rest of the ingredients and stir.
1 cup – 250 Calories

Cheesy Spinach Bacon Quiche

2 slices of cooked bacon
2 cups cooked spinach
1 cup chopped cooked mushrooms (any kind will work)
2 slices of fat free or 1% milk cheddar cheese. (Kraft works well)
3 Extra large Omega-3 Eggs
2 egg whites

Preheat the oven at 350 degrees

Spray a pie pan with non-stick cooking spray like Pam. Chop up the two strips of bacon. Spread evenly the spinach and mushrooms. Then sprinkle the bacon bits and slices of cheese.

Whip together the eggs with 1 to 2 tablespoons of water. Like you’re going to make scrambled eggs. Pour the egg mixture over the veggies, bacon, and cheese.

Make for 20 to 30 minutes or until the quiche is set.

¼ of the pie – 120 Calories.

Quick Meal fixes:
Egg Beaters Southwestern Eggs
Raisin Nut Brain Cereal
Special K Cereal (All varieties)
Frozen or fresh fruit such as Strawberries, Raspberries, or Mangos. (Dole is a great brand because the fruit is picked then frozen without additives or sugar.)
Yoplait Greek Yogurt with fruit on the bottom
Jamba Juice or Yoplait Frozen Smoothie packs
Canadian bacon
Low cal whole wheat bread
Fat free creamer like Bailey’s Vanilla Latte for your morning coffee

All of these can be made in less than 3 minutes and are full of fiber, vitamins, and calcium. Great way to start the day.

Snacks or Dessert:

4 – 5 cups of Orville Redenbacher Smart Pop Butter or Kettle corn Popcorn.
½ cup Blue Bunny Homemade Vanilla Frozen Yogurt
1 cup whole pistachios
Skinny Cow chocolate ice cream bar
20 dark or milk chocolate M&M pieces
1 bunch of grapes

All of these are 140 calories or less and taste great.

I will be coming to you in a couple of days with Lunch and Dinner options.


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