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  Eating Healthy on a Budget
Nutritious Meals Don't Not Have to be Expensive - 2 Weeks of Low Cost Menus

Below you will find two weeks worth of low cost menus that are not only nutritious and delicious, but also easy on your budget. See for yourself below.

Week 1
Click here to download the shopping list.

      Monday  
  Breakfast   1 cup whole grain cereal
Banana
1 cup skim milk		  
  Lunch   ¼ cup Tuna Salad on WW bread
1 cup cut carrots
6-8 oz non-fat yogurt
1 cup fruit (fresh or canned)		  
  Dinner   1 cup Turkey Chili
Cornbread (2" piece)
½ cup unsweetened applesauce
1 cup skim milk		  
  Snacks   5 whole grain crackers
1 cup cut veggies and 1 tbsp dressing		  
  Cost   Approximately $7.00  
         
      Tuesday  
  Breakfast   1 cup oatmeal (made with skim milk)
½ WW English muffin
¼ cup raisins
½ cup orange juice		  
  Lunch   1 cup Turkey Chili
Cornbread (2” piece)
1 oz cheese
1 cup fruit (fresh or canned)		  
  Dinner   Grilled Chicken salad w/ 2 cups greens
1 slice WW bread
1 cup skim milk		  
  Snacks   1 cup cut veggies and 1 tbsp light dressing  
  Cost   Approximately $7.00  
         
      Wednesday  
  Breakfast   Egg Sandwich: 1 egg, 1 oz cheese on WW English Muffin
½ cup orange juice		  
  Lunch   ¼ cup Tuna Salad on WW bread
5 whole grain crackers
½ cup carrots
1 cup fruit (fresh or canned)		  
  Dinner   2-3 oz Pork Tenderloin
Baked Potato
1 cup green beans
1 slice WW bread
1 cup skim milk		  
  Snacks   6-8 oz non-fat yogurt
½ cup frozen berries		  
  Cost   Approximately $6.00  
         
      Thursday  
  Breakfast   1 cup whole grain cereal
Banana
½ WW English muffin
1 cup skim milk		  
  Lunch   Baked Potato topped w/ 1 cup broccoli, 2 oz cheese
1 cup fruit (fresh or canned)		  
  Dinner   1 cup WW pasta w/ ¼ cup sauce
WW garlic toast
½ cup applesauce
1 cup skim milk		  
  Snacks   1 cup cut veggies and 1 tbsp light dressing
5 whole grain crackers		  
  Cost   Approximately $5.00  
         
      Friday  
  Breakfast   1 cup oatmeal
¼ cup raisins
1 cup skim milk		  
  Lunch   2 cups salad w/ hard boiled egg
5 whole grain crackers
6-8 oz non-fat yogurt
1 cup fruit (fresh or canned)		  
  Dinner   Pulled Pork Sandwich on roll
½ cup oven roasted potatoes
1 cup cooked carrots
1 cup skim milk		  
  Snacks   Apple slices with 1 Tbsp peanut butter  
  Cost   Approximately $5.00  
         
      Saturday  
  Breakfast   2 egg omelet w/ veggies
½ cup oven roasted Potatoes (leftover)
1 slice WW toast
1 cup skim milk		  
  Lunch   English muffin pizza: WW English Muffin, ¼ cup sauce, ¼ cup cheese
1 cup salad
1 cup fruit (fresh or canned)		  
  Dinner   3-4 oz grilled chicken
1 cup steamed broccoli
1 cup WW pasta
½ cup applesauce		  
  Snacks   3 cups popped popcorn (air-popped or light)  
  Cost   Approximately $7.00  
         
      Sunday  
  Breakfast   2 slices Whole grain French toast topped with ½ cup thawed frozen berries
1 cup skim milk		  
  Lunch   Turkey Burger on roll w/ 1 oz cheese
1 cup carrots
1 cup fruit (fresh or canned)		  
  Dinner   3-4 oz piece grilled Salmon
1 cup brown rice
1 cup steamed broccoli
1 cup salad		  
  Snacks   Smoothie made with ½ cup milk, ½ cup yogurt, and ½ cup fruit and ice  
  Cost   Approximately $7.00  
         
Week 2
Click here to download the shopping list.
         
      Monday  
  Breakfast   1 cup whole grain cereal
Banana
1 cup skim milk		  
  Lunch   Salmon salad sandwich on WW bread
1 cup cut carrots
1 cup fruit (fresh or canned)		  
  Dinner   2 Turkey soft tacos on WW tortillas
Shredded lettuce
1 oz cheese
½ cup brown rice with ¼ cup beans
2 cups salad		  
  Snacks   6-8 oz non-fat yogurt  
  Cost   Approximately $6.00  
         
      Tuesday  
  Breakfast   1 cup oatmeal (made with skim milk)
¼ cup raisins
WW English muffin
½ cup orange juice		  
  Lunch   2 cups salad topped with 2oz taco meat, 2 Tbsp beans, 2 Tbsp corn & 1 oz cheese
5 whole grain crackers		  
  Dinner   3 oz Beef Pot Roast
½ cup oven potatoes
1 cup steamed broccoli
1 sl. WW bread
1 cup skim milk		  
  Snacks   1 apple sliced with 1 Tbsp peanut butter  
  Cost   Approximately $6.00  
         
      Wednesday  
  Breakfast   2 egg omelet w/ veggies
½ cup oven roasted Potatoes (leftover)
1 slice WW toast
1 cup skim milk		  
  Lunch   Open face Pot Roast sandwich: 2 oz pot roast on 1 sl. WW bread, with light gravy
6-8 oz non-fat yogurt
1 cup fruit (fresh or can)		  
  Dinner   1 cup pasta w/ ¼ cup sauce
1 sl. WW garlic toast
2 cups salad
1 cup fruit (fresh or canned)
1 cup skim milk		  
  Snacks   1 cup cut veggies w/ light dressing  
  Cost   Approximately $6.00  
         
      Thursday  
  Breakfast   1 cup whole grain cereal
Banana
1 cup skim milk		  
  Lunch   Peanut Butter Sandwich on WW bread
6-8 oz non-fat yogurt
1 cup fruit (fresh or canned)		  
  Dinner   1 cup Chicken Stir-Fry
1 cup brown rice
1 cup salad
1 cup skim milk		  
  Snacks  

1 cup cut veggies with light dressing
5 Whole grain crackers

  
  Cost   Approximately $6.00  
         
      Friday  
  Breakfast   Whole Grain English Muffin with 1 Tbsp Peanut Butter
Banana
1 cup skim milk		  
  Lunch   1 cup Chicken Stir-Fry
1 cup brown rice
1 cup fruit (fresh or canned)		  
  Dinner   Pizza Turkey Loaf
1 sl. WW garlic toast
1 cup salad		  
  Snacks  

½ cup fruit
6-8 oz yogurt
½ cup whole grain cereal

  
  Cost   Approximately $7.00  
         
      Saturday  
  Breakfast   1 cup oatmeal
¼ cup raisins
1 cup skim milk
½ WW English muffin		  
  Lunch   Pizza Turkey Loaf
5 Whole grain crackers
1 cup fruit (fresh or canned)
½ cup orange juice		  
  Dinner   3-4 oz grilled fish
Baked Potato
1 cup steamed Broccoli
1 cup salad
1 sl. WW bread
1 cup skim milk		  
  Snacks   3 cups popped popcorn (air-popped or light)  
  Cost   Approximately $7.00  
         
      Sunday  
  Breakfast   1 egg
WW English Muffin
½ cup orange juice		  
  Lunch   Baked Potato topped w/ 1 cup broccoli, 2 oz cheese
5 whole grain crackers
1 cup fruit (fresh or canned)		  
  Dinner   Chicken and cheese quesadilla (2 WW tortillas)
½ cup corn
½ cup applesauce
1 cup skim milk		  
  Snacks   ½ cup whole grain cereal  
  Cost   Approximately $6.00  
 
   

© 2012 Lancaster General Health, 555 North Duke Street, Lancaster, Pennsylvania, 17604, (717) 544-3878. All Rights Reserved.

Lighten Up Lancaster County Coalition is a group of concerned individuals, organizations and employers, in partnership with Lancaster General Health,
who want to increase the number of children and adults in Lancaster County who are at a healthy weight.