$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!!!

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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

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Broccoli: 

1.)  Rinse broccoli in cold water

2.) Steam for 15 minutes

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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

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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

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COMBINE

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

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

With love,

Mary Dezleigh Teodosio.

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Chicken Curry with Tomato Sauce and Cranberries – GLUTEN-FREE!

May 19, 2017

Dear Readers,

Here’s a quick and easy dinner recipe!!! This chicken curry recipe is gluten-free and nutritious. My family follows a gluten-free diet because my step-dad is a diagnosed celiac. Due to this diagnosis, my step-dad is entailed to follow a strict gluten-free diet.

What is gluten?

“Gluten is a protein found in wheat, barley, rye, and other grains” (WebMD, 2017, source). Learn more at: WebMD

Since my dad is a celiac, our pantry had been gluten-free for the most part and my family also eats gluten-free food. This recipe is inspired by him because this curry recipe is gluten-free, which is also incredibly healthy for the heart and low on calories!

INGREDIENTS:

-3 teaspoons canola oil

-2 kg (net weight) skinless chicken breasts

-3 tablespoons curry powder

-2 teaspoons butter

-1 small onion

-1 tablespoon yellow mustard seeds

-1/4 cardamon seeds

-1 15 ounce can tomato sauce

-1 1/2 cups reduced sodium chicken broth

-1 1/3 cups sweetened dried cranberries

-1 cup frozen cranberries

-1 tablespoon minced ginger

-salt

-cilantro (for garnish)

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BEGIN:

1.) Heat oil, then cook chicken in medium heat for 8 minutes until it begins to brown. Add 1 teaspoon of curry as well, and mix the spice thoroughly.

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2.) After 8 minutes, transfer chicken into a bowl for the meantime.

3.) In the same pot that the chicken was quickly cooked in, add butter, onion and mustard seeds. Cook until onions turn brown and the seeds begin to pop. Should take roughly around 4-5 minutes of cooking in medium heat.

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4.) Return the chicken and all the juices accumulated into the same pot. Stir all the onions, mustard seeds, and chicken together. Then add the remaining curry powder. Cook together for 5 minutes or so.

5.) Add cardamon seeds. Let it cook for another 5 minutes.

6.) While waiting, thaw the frozen cranberries in the microwave for a minute or so.

7.) Stir in the tomatoes, broth, dried cranberries and thawed cranberries, ginger, and salt. Bring everything to a boil, then reduce heat to a simmer and let it cook for 15-20 minutes. Remember to stir occasionally.

8.) Serve garnished with cilantro.

9.) ENJOY 🙂

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Truthfully, this recipe is incredibly delicious and super easy!!! This recipe can also feed 5 to 6 people in one sitting OR it can be stored in the fridge for 2-3 days after cooking.

With love,

Mary Dezleigh Teodosio.