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.<\/p>\n
ACTION PLAN:<\/p>\n
— 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.<\/p>\n
— 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 entr\u00e9e, 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 entr\u00e9e, more if you’re not eating at a restaurant.<\/p>\n
— 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.<\/p>\n
— 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.<\/p>\n
— 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.<\/p>\n