News and Tribune


May 16, 2013

Healthy Meals on a Budget - Menus for a Week






Oatmeal topped with milk and ½ chopped apple

1 slice whole wheat toast

Fat-free yogurt

Coffee or tea


Turkey bacon, lettuce, tomato sandwich

Kale chips

Iced tea


Grilled chicken thighs

Vegetable stir-fry (Yellow squash, kale, carrots, broccoli)

Lettuce with low-fat dressing

Fat-free milk or iced tea




Omelet with chopped veggies

Turkey bacon

1 slice whole wheat toast

Coffee or tea


Baked chicken with sliced lemon

Rosemary roasted potatoes

Tomato and cucumber salad

Fat-free milk or tea


Chicken/rice soup

Steamed broccoli

1 slice whole wheat bread

Fat-free milk or iced tea


Healthy snacks are fine twice a day. Consider a medium-sized piece of fruit, 4-5 whole grain crackers, a small serving of cottage cheese or plain fat-free yogurt, sliced vegetables, or a handful of nuts.


Grocery List:


2 oranges

1 lemon

1 cantaloupe

5 apples

2 pears

Grapes (small bunch)

1 small bunch bananas

1 bag lettuce

3 tomatoes

1 head broccoli

1 bag kale

1 bag baby carrots

1 onion

3 yellow squash (medium)

1 cucumber

2 Idaho potatoes



1 pkg. turkey bacon

1 whole chicken, cut up (freeze thighs for Thursday)

1 pkg. sliced turkey

1 6 oz. portion cod filet



1 loaf whole wheat bread

1 box oatmeal, old fashioned style

 1 bag brown rice

1 box whole grain spaghetti pasta


Canned foods:

1 jar low-fat pasta sauce with basil

1 can Great Northern beans (15oz.)

1 jar peanut butter

1 jar fruit spread (low sugar)

1 jar light mayonnaise

1 can tuna



1 low-fat salad dressing

1 jar dill pickles (small) (for tuna salad and sandwiches)



½ gallon fat-free milk

1 pkg. sliced cheese (low-fat)

1 dozen eggs

5 plain fat-free yogurts

1 low-fat yogurt with fruit

1 small carton low-fat cottage cheese

1 box butter (4 sticks)



1 small package frozen blueberries



Crystal Light (optional)

Coffee (optional)

Tea (optional)

1 box tea bags (optional)

1 box chicken broth (fat-free) (for soup)

1 box corn muffin mix

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