Sunday Fun Prep: Eating for $10/day

The best way to trim a little extra weight off those hips and save a buck is to be more conscious of what you are consuming! Have you ever noticed if you go into a grocery store without a list, you end up walking out having spent way more than you anticipated? Your bags are probably filled with unnecessary nick nacks or snacks! 

On average meal prepping saves me $150 a month! I was the crazy girl walking out with chips, juices, cookies, anything extra I could find. So I want to share with you a few of my favorite meal preps!

This week's menu is:

Fruit and Oatmeal for breakfast

Spinach and Tuna wrap for lunch 

Teriyaki Chicken and Vegetable stir fry for dinner

 

Breakfast Ingredients: Instant Oatmeal, Dried Fruit( Raisins), Brown Sugar, Cinnamon Powder, Milk of choice

This recipe is pretty self-explanatory! Fill ziplock sandwich bags with oats, dried cranberries, and brown sugar/cinnamon. In the mornings, before I leave, I pop it in the microwave w/ cashew milk and take it in my thermos to go!

Lunch Ingredients: Canned Tuna in Oil, Spinach Tortillas, Mrs. Dash Seasoning, Garlic Powder, Salt, Pepper, Lemon Juice, Craft Chipotle Mayo, Cheese, Spinach, Cucumber Slices, Red and Yellow Peppers

This is my favorite lunch dish! Start by dicing your red and yellow pepper into tiny cubes, you could also use celery for the crunch factor, I just don't enjoy the taste.  Put all the cold ingredients together in a bowl to your taste! YES- stick a spoon in to make sure you like the flavors: You'll be eating this all week! There should be enough mayo so you hear the tuna sloshing around and enough lemon juice to tone down the fishy taste, usually half a lemon for me.  Once it's all mixed together, layer the remaining ingredients inside the wrap. Feel free to freestyle, you can add tomatoes, avocado, sub anything! Remember this is your meal prep

Dinner Ingredients: Brown Rice, 2-3 chicken breast, 1 bag of frozen peas/carrots, 1 egg, Teriyaki Seasoning, Fresh Broccoli Heads, Sesame Oil, Salt, Pepper, Lawry's, Half a Yellow Onion, Soy Sauce (I used Bragg's Liquid Amino Acids instead)

So I followed this recipe with a few modifications! 

Begin w/ a few drops of olive oil in a skillet (I don't have a wok btw). Sautee the chicken until there is no more pink, add in teriyaki sauce and reduce heat. Let chicken simmer in the sauce to absorb flavor! Next, make your rice:

  1. Heat 1 tbsp oil in wok; add chopped onions and stir-fry until onions turn a nice brown color, about 8-10 minutes; remove from wok.
  2. Allow wok to cool slightly.
  3. Mix egg with 3 drops of soy and 3 drops of sesame oil; set aside.
  4. Add 1/2 tbsp oil to wok, swirling to coat surfaces; add egg mixture; working quickly, swirl egg until egg sets against wok; when egg puffs, flip egg and cook other side briefly; remove from wok, and chop into small pieces. (just scramble the egg- unless you want to be fancy)
  5. Heat 1 tbsp oil in wok; add meat mixture to wok, along with carrots, peas, and cooked onion; stir-fry for 2 minutes (stir fry the frozen vegetables in w/ your onions then add meat last since its wet).
  6. Add rice,  tossing to mix well; stir-fry for 3 minutes.
  7. Add chopped egg to rice mixture and fold in; stir-fry for 1 minute more; serve.
  8. Set out additional soy sauce on the table, if desired.

Tip from Tonj: Eating every four hours, in smaller portions is actually a great way to keep yourself from overeating! Did you know as people of color, we are 1.5 times more likely to be obese compared to white adults? Look at the quality of food you are eating and perhaps you might question how that could be possible since we are the minority.

All the ingredients here should run you around $50 dollars! My favorite stores to shop are trader joes and Kroger or Safeway!The few items pictured that haven't been mentioned yet are my snacks. Something to munch on in-between major meals! I'll usually have an orange or banana around breakfast. The cheese- its go with lunch if I'm still hungry after the wrap! My favorite is the evening snack- it's perfect for a pre-workout protein! I usually dip apple slices or rice cakes (caramel or chocolate) into peanut butter. Mmmmm YUM! Ultimately remember, this is your prep and your journey to healthy eating while saving a few bucks. I'm just here to share some tips and recipes I've learned through my preps :)

See you next week everyone: Happy Hump Day