Here we are together: Day 15, of the Give-Back Diet.  Welcome, if this is your first day.  Let’s blow the myth right out-of-the-water that healthier food is expensive, today.  It’s possible to both lose weight and save money at the same time.  Since this is a community program, I encourage YOU to shop around and see what kind of low-prices you can find on super-healthy foods and share them with everyone here by posting a comment below.  Now, I’ll jump start the myth debunking with some meal and snack ideas for you.

ACTION PLAN:

— Instead of the typical sandwich for lunch or burger/fries “meal” ($7), try a can of fish over salad.  Have some canned sardines or tuna over a bed of lettuce.  Sardines: $1.59, bag of pre-made salad greens, $1.99.  Drizzle of herbs, vinegar and oil.  Total: $3.58.  Savings of $3.42, and a few hundred calories.  The fat in the canned fish is Omega 3, and is intensely healthy for us.  Also, this is a portable lunch, you can take it to work and it can be unrefrigerated for a few hours.

— If you are in a hurry for dinner, and just can’t take the time to cook, stop at the supermarket on the way home: Choose a supermarket whole rotisserie chicken for $4.99, which is about three servings of protein, too much at one time; save for later or share with others.  Skip the fried chicken fast-food drive-thru “meal” ($5.99)  OR try a healthy frozen entrée, Amy’s frozen dinners $5.39 ea. 10 ozs.  OR grab a bag of stir-fry vegetables from the produce section, throw them in a pan with a tablespoon of olive oil and some water and heat — precut bag $3.99/lb (2 servings).   Savings of anywhere between $1-3 just on the entrée, more if you’re not eating at a restaurant.

— A supermarket deli sandwich frequently is cheaper than a fast food burger.  I found a deli turkey sandwich on whole-grain bread, lettuce and tomato, $2.99, compared to a “Big ___” burger for $3.59.  Savings of about 200 calories, too, and lots less fat with the deli turkey.  You can still get the Subway foot-long for $5, splitting it in two.  A foot-long is too much food for anyone, even football players!  Load it up with tons of vegetables at no extra charge.

— Snack on an apple and raisins: about $1.  No refrigeration needed.  Compared to a large candy bar at $1.59, you’re saving .59, and about 250 calories, too.

— A good portable snack for a sugar-hound (like I used to be) is a fruit roll-up, or fruit leather.  At about 50 calories and no fat, and $0.25 they are hard to beat.

HERE’S A LIST OF EVERY DAY OF THE “GIVE-BACK DIET.”  START TODAY!