$35 Meal Prep – Breakfast, Lunch and Dinner For 3 Days!

November 6, 2017

Dear Readers,

Ohhhh university…. it’s the best 4 years of learning! For the most part, the best thing university teaches us, is how to save and spend money the best economical way. You see, with the more money you save on food at campus, gives you more money to waste on liquor, clothes, random splurges, and whatever item or activity there is to reduce your “school stress”. With the most of us, “average university kids”, struggling with money, food is truly an expense we can’t skip out on. Therefore, my university years taught me how to be a wise spender while being a healthy eater.

My lifestyle had undergone some dramatic changes since last year. For instance, I had become very strict with what I eat, especially when I’m in school. As a business student, I can’t help but notice how expensive eating on campus can be. The basic prices for lunch varies from ~$6.00 (Subway 6-inch sub or Tim’s) to ~$10.00 (Edo, Thai Express, La Prep or Mucho Burrito). Multiply that by 4, since I’m a full-time student with classes from Mondays to Thursdays… and count in the additional taxes you end up paying for your meal… eventually, the amount of money an average student spends on food adds up substantially. That rough estimate only accounts for lunch… I didn’t even bother adding the various expenses on dinner and snacks on campus!!!

…What about the nutrition from the food on campus – let’s not even touch on that.

So, for starters, here’s a super cheap and easy meal prep for breakfast, lunch, and dinner enough to last for 3 days!!! By cheap, I mean cheap!!! My grocery bill from today, only cost me $35.41 at Safeway!!! Which equals to $11.80 a day for breakfast, lunch and dinner!!!

IMG_4083

IMG_4086

BREAKFAST:

-Greek yogurt and frozen berries

OR

-Frozen fruit smoothie with almond milk

Normally, I workout in the mornings around 6:30 am to 9:00 am. I like to have a small bite before my workout, nothing too heavy, just lite and quick. So, what I end up doing is either: making a smoothie or yogurt!

My little trick with my yogurt is simple. First, I pack it in a small container and place the frozen berries on top. Then, I take this container with me to school and I eat it right after my workout! By that time, the berries had defrosted and you’re not biting into frozen chunks of fruit! The frozen berries also keeps your yogurt chilled, so you’re not eating warm yogurt either.

LUNCH AND DINNER

Pan-fried Chicken and Turkey Meal Prep

Ingredients:

-3 chicken breasts

-3 strips of turkey meat

-broccoli

-sweet potato/yam

-frozen corn and frozen green peas (not from today’s grocery)

-virgin olive oil

-salt

-garlic & pepper seasoning

BEGIN:

Potatoes: 

1.) Preheat oven to 375 Fahrenheit

2.) Peel skin of sweet potatoes and rinse in cold water

3.) Slice into thin round pieces

4.) Place flat on a baking pan, then drizzle with olive oil

5.) Season with salt and roasted garlic & peppers

6.) Bake sweet potatoes for 35 minutes

IMG_4095

Broccoli: 

1.)  Rinse broccoli in cold water

2.) Steam for 15 minutes

IMG_4093

Corn and Beans: 

1.) Heat a drizzle of olive oil in a pot

2.) Add a cup of frozen corn into pot

3.) Then, add a cup of  frozen green peas

4.) Cook for 10 minutes in medium heat

IMG_4097

Chicken and Turkey: 

1.) Warm a drizzle of olive oil on a pan under medium heat

2.) Start frying chicken and turkey

3.) Season however you please – salt, steak seasoning, peppers etc.

4.) Constantly flip sides to ensure proper cooking

5.) Let it cook for 30 minutes under medium heat

IMG_4096

COMBINE

Once everything has been cooked, gather all of the vegetables and meat and place it  evenly in your containers. Like so:

IMG_4104IMG_4109

ANNNNND just like that, you’re already saving more and eating better! ANNND you are very, very, very welcome!

With love,

Mary Dezleigh Teodosio.

IMG_4102

Advertisements