Eating for $36 a week! Yes, it’s possible!

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As students, you are on a limited food budget.  Here is a simple weekly meal planner to kick start you new healthy eating habits!  Remember, when you are at the store, buy pantry items in bulk.  You’ll more upfront, but end up saving more in the end!

Easy Weekly Meal Planner:

SUNDAY

  • Breakfast: A baked apple with 2 tablespoons of almond butter and cinnamon; eight ounces of milk
    Cost: $2.18
  • Lunch: 4 oz frozen salmon on bed of spinach & veggies
    Cost: 2.93 cents
  • Dinner: Salmon burger on 100 percent whole wheat Arnold thin with steamed broccoli
    Can sub another frozen burger, such as turkey
    Cost: $1.90
  • Snack: Seasonal fruit cup
    Cost: $1.00

MONDAY

  • Breakfast: A cup of plain, fat-free yogurt with walnuts and frozen blueberries (thawed and pureed)
    Cost: $1.77
  • Lunch: Egg white frittata with your choice of frozen vegetables; 100 percent whole grain toast
    Cost: $1.11
  • Dinner: Lentils with brown rice with frozen spinach and fresh carrots
    Cost: $2.00
  • Snack: An ounce of unsalted almonds, with an ounce of raisins
    Cost: 19 cents

TUESDAY

  • Breakfast: Egg and frozen spinach scramble with 100 percent whole wheat toast; orange juice
    Cost: $1.11
  • Lunch: Frozen broccoli/leek soup; quinoa with mixed frozen vegetables
    Cost: $1.50
  • Dinner: One half cup chili with one cup 100 percent whole wheat pasta; 1 apple
    Cost: $2.33
  • Snack: 100 percent whole wheat crackers with one tablespoon of natural almond butter
    Cost: 90 cents

WEDNESDAY

  • Breakfast: One half cup of oatmeal or whole grain cereal, with one cup skim milk and an ounce of raisins
    Cost: 74 cents
  • Lunch: Quinoa with your choice of vegetables in a whole wheat wrap; frozen berries
    Cost: 97 cents
  • Dinner: Black bean burger on whole wheat toast with frozen mixed fruit salad
    Cost: $1.22
  • Snack: Homemade hummus with red pepper sticks
    Cost: $1.22

THURSDAY

  • Breakfast: Grilled almond butter and banana sandwich, with frozen mixed berries
    Cost: $1.25
  • Lunch: Four ounces of grilled chicken breast atop two cups of fresh spinach
    Cost: $2.50
  • Dinner: Frozen mahi mahi with baked butternut squash; green beans
    Can sub any burger
  • Snack: String cheese; handful of dried apricots
    Cost: $1.32

FRIDAY

  • Breakfast: A cup of whole grain cereal with one cup of skim milk and cut strawberries
    Cost: 70 cents
  • Lunch: Whole grain wrap with black beans, canned salsa, guacamole and lettuce
    Cost: $1.10
  • Dinner: A cup of black beans and one half cup of brown rice; four ounces of frozen chicken breast
    Cost: $1.63
  • Snack: Baked sweet potato kale chips
    Cost: $1.00

SATURDAY

  • Breakfast: Hard boiled egg sliced; two slices of whole grain toast; fresh apple
    Cost: $1.46
  • Lunch: Whole wheat pita with canned salmon, one tablespoon olive oil and vinegar, plus cut celery
    Cost: $2.00
  • Dinner: Frozen tuna burgers on whole wheat toast with sweet potato fries and frozen broccoli
    Can sub any burger
    Cost: $1.67
  • Snack: celery & almond butter
    Cost: 40 cents
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About Project Green Challenge

Project Green Challenge is a powerful, diverse, and far-reaching movement inspiring young people to take action and protect our planet. This October, Teens Turning Green is energizing high school and college students across the country to participate in Project Green Challenge, a 30-day green lifestyle initiative. The Challenge will raise awareness about conscious living, informed consumption and the collective impact of each of our actions. With the guidance of eco experts, industry leaders and the PGC Guide to Living Green, participants will discover how fun, easy and effective eco living can be.

One response »

  1. In thinking about creating a peaceful place to sleep, I encourage my daughter not to sleep with her iPhone in bed with her. Five or more feet away from your head helps prevent hours of electromagnetic radiation from dancing through your brain. It’s worth the effort for your health!

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