Monday, August 1, 2016

3 Cheap and Healthy Workout Meals on a Budget.

Eating healthy on a budget can be hard, especially while working out.  I have searched "How to gain muscle with healthy foods on a budget" before and never found quite what I was looking for.  So this post is about just that for those of you trying to improve your body on a budget.  So lets jump right into meal number one!

Meal 1: Chicken, Broccoli or
Guac, and Brown Rice.

Chicken, Rice, and Guac
This is a meal I just started making this week and I love it!  You take 1-2 chicken breasts, slice them diagonally into thin slices and throw them in the pan on each side till the side turns a yellowish dark brown.  Then put a tiny bit of brown rice about half a cup into a pan with 1 cup of water and let cook on stove until the water is all gone or until rice is soft.  I say a little bit of rice for one reason, the first time I filled my sauce pan up halfway and Brittany and I both could barely finish it, so if you cook the rice with it use half a cup or whatever you think is enough for you.  If you make too much you can alway put it in a container for the next day to!  Last, the broccoli, this is by far the easiest to make unless you are using guac instead, but we'll get to that in a second.  Simply put half a bag or frozen broccoli into a sauce pan and add enough water to cover the broccoli, then heat until broccoli is soft.  If you have a microwave the process for broccoli is much easier, just place the broccoli in the microwave for however long the bag says to.  If instead you are using guac, then simply slice the avocado mash it, add garlic, onion, and if you would like then add lemon and lime for a tasty, healthy, and cheap meal!
Salmon, Brown Rice, Green BeansMeal 2: Salmon, Brown Rice, and Green Beans.
This recipe calls for 2 people so we are going to be cooking for 2 people.  The meal costs about $4 and is a great meal for you and your partner!  We bought frozen salmon to save money, you can buy fresh if you want to get better salmon and spend a little more.  Before cooking preheat oven to 350 add coconut oil to the bottom of the pan you are using, and add salt pepper and parsley to the salmon.  When you put the salmon in the oven start the rice and green beans,  (use the same amount of rice as the chicken recipe).  Everything should be ready about the same time, maybe a couple extra minutes for the rice depending if you use more rice than stated above.
Overall this is good for omega-3 fatty acids and protein from the salmon, healthy carbs from the brown rice, and a good source of greens with the meal.
Healthy Chicken Breast Avocado SaladMeal #3: Chicken Breast Avocado Salad.
This is probably the hardest meal to make but is well worth it.  Everything depends on how much you will be eating, so you have to cut up all the veggies you want in whatever amount you will eat. We used lettuce, cucumber, carrots, and avocado for the veggies and chicken breast for the meat.  As for the meat Brittany and I split one chicken breast, but if you can eat more or just prefer more chicken then make 2 chicken breasts.  As for chicken you can cook it the same way as the chicken in day one.  To prepare the perfect salad, first put the chicken in a pan with olive oil and put the chopped lettuce in the bowl then cucumbers and carrots and avocados, then when the chicken is done put it on top add olive oil or dressing of your choice and salt and pepper to salad and enjoy the meal!
The total cost for this meal is around $4.00-4.50.  We used about half a head of lettuce which costs about 75 cents, 4 baby carrots (a few cents) avocado $1.29 half a cucumber about 12 cents as the full cucumber was 25 cents and chicken breast about $1.50-2.00 depending on size.

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