Friday, January 10, 2014

Eat Clean On A Budget - $87 Feeds a Family of 3

Okay....You asked for it. You want menus, recipes, prices, and a shopping list. I'm giving it all to you today! 

Before we get started, a couple of things...

  1. If you like this, please Pin It for me! 
  2. Remember I have a four year old who loves waffles and Pop Tarts in moderation. You will see me restocking our pantry with those items from time to time. Yes, I know I can make my own healthier options. But, I haven't gotten there just yet (I work six days a week and I try to spend time with my family!). 
  3. I still haven't kicked my Sweet n Low habit in my coffee. I am working on this and I am researching better options for my coffee. Just not ready to give it up so I'm counting that in my 20% not so perfect part of my clean eating strategy. 
  4. I'm feeding one 180 pound guy, one 56 pound four year old, and myself (if you search around here you will find my weight...)!
  5. We had cornstarch and milk on hand at home this week. You may want to pick some up if you don't have them. I also have a stockpile of frozen veggies that I add as sides to my meals. Just use whatever you've got on hand! 


#eatclean #weightloss #fitmom #budget #recipe


  • The chicken breasts at Aldi come in a 3 pound bag frozen. We've found that they taste really fresh and don't contain a lot of fat. The flavor is just right. However you choose to buy your chicken, make sure you have about 10 pounds of chicken this week (I had one bag already.)
  • The mussels we buy at Aldi can also be found in Publix stores in the frozen seafood section. We buy the ones in their own sauce or a white wine sauce. Both stores carry the exact same brand, but Aldi is way cheaper! 
  • I do cheat on the Cream of Mushroom Soup, but if you're into it you can totally make your own. Here's a recipe to get you started.... 




Monday : I cook the mussels according to package directions. Meanwhile, cook you whole wheat pasta. When its done, drain your pasta. Dump the mussels and sauce on top. (Many of you with kids are freaking out right about now....But my four year old had never tried them and still loved this dish. He was begging for more.) You can serve with a side salad. 

Tuesday: Bake one chicken breast per person at 350 degrees for an hour (I just throw it in frozen). The internal temperature needs to reach 165 degrees or you can simply cut it in half. If the juices run clear, it's done! While your chicken is cooking dice one mango, one avocado, one half of a red onion, and one tomato. Throw it all together and squeeze juice from one lime on top. I serve with a side of steamed cauliflower and couscous (if you have it). 

Wednesday:  In medium pot, add 3 cups of chicken broth. Bring to a boil. In a small bowl, combine 1/2 tablespoon cornstarch (had in my pantry) and 1 cup water. Set aside. In a medium bowl, whisk 5 eggs whites together. Pour egg whites very slowly into boiling broth, while whisking broth continuously. The egg whites will cook instantly as they hit the broth. Bring heat down to medium, and slowly whisk in the cornstarch/water mixture, until the soup thickens slightly. Take off heat and serve warm. I add a salad to our meal. 

Thursday: Chicken Broccoli Bake

Ingredients:

8 oz. bag of frozen broccoli, thawed
4 chicken tenderloins (or breasts, about 1 lb total)
1 1/2 c grated cheddar cheese
1 can cream of mushroom soup
1 c brown rice
3/4 c milk
Directions:
Cut chicken into cubes and cook them halfway in a skillet with pepper and set aside.  It’s okay that they’re still pink inside, they’ll finish cooking in the oven.
Preheat oven to 375 degrees F.
In a large bowl, combine broccoli, cream of mushroom, 1 cup of cheese, rice, and milk.  Then add chicken.
Pour mixture into a sprayed casserole dish.  Top with remaining 1/2 cup of cheese.
Bake for 30-40 minutes, or until the rice is completely cooked and the casserole is bubbling.
Friday:  I prep my cooked chicken at the beginning of the week. I'll cook all of the baked chicken once I get it home from the store and divide it into bags for dinners for the week. Slice the left over chicken, place in one Fit & Active flatbread, top with cheese and grill until melted. You can easily do this on the stove in a skillet too. Serve with brown rice and broccoli. 

Saturday: Cook one box of whole wheat pasta, drain and place in a baking dish. Add the rest of your baked chicken, one teaspoon of diced garlic, diced and one half cup of light sour cream. Add four ribs of chopped celery and a can of cream of mushroom. Bake at 350 for thirty minutes. I serve with leftover cauliflower (steamed). 

Sunday: I don't cook. Add one of your favorite meals or have leftovers! 


Lunches: 

  • Big Salad with Hard boiled Eggs
  • Leftovers! 
  • Flatbread with spinach, cheese and hard boiled eggs.
  • I take left over chicken, cooked whole wheat pasta, and frozen veggies and cook them in a skillet. 

Breakfasts:
  • Scrambled eggs and grapes
  • Waffles :)
  • Bananas and yogurt or cottage cheese (I bought in bulk the previous week)


6 comments:

  1. I'm new to your blog and enjoying it very much!

    I love Aldi's; they are so reasonable and I can stretch my small food budget farther.

    Thank you for sharing the recipe for the Chicken Broccoli Bake, I'm going to make it tomorrow!

    ReplyDelete
  2. Try Stevia powder in your coffee. They sell it at Aldi too and pretty cheap. You use a tiny bit as its very sweet (and 100% natural)
    Xoxo
    Karin

    ReplyDelete
  3. Hi Wendy, I used to use Splenda in my coffee but found out that I have an intolerance to sweeteners and also to sugar! So now I use Agave Nector and it tastes amazing. It's really sweet so I don't need that much, I use like 1/2 a tsp and I used to put 1 tsp of sugar in my coffee. Sometimes I even trick my hubby and use it in his coffee instead of his double sugar...and he never notices.

    ReplyDelete
  4. I love Aldi's but the remodeled our regular one and now I can't find anything! LOL

    ReplyDelete
  5. Try honey in your coffee. I went cold turkey no pop or fraps and tried honey in black coffee and it's tolerable.

    ReplyDelete
  6. I use honey in my coffee!!!! Great sweetener!

    ReplyDelete

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