Eat Well, Spend Less! I’m focusing on a Gut-Healthy Recipe that I make for my lunch! We are going to throw things in a bowl! It’s honestly that easy!
Our goal is to improve digestion and eat foods rich in fiber, probiotics, prebiotics and are anti-inflammatory! I also want to make sure I have a protein in every meal too!
My goal is to have everything pre made so I can throw it in a bowl or you can even pre pack them in containers to bring to work!
My Go to Recipe Options
Protein: Tofu or Chicken
- Firm Tofu from Trader Joes – $4.99 & lasts for 5 days! – cook this on a skillet before the week starts!
- Rotisserie Chicken from Sam’s club – pre cooked -amazing price at $4.99 (lasts all week)
Probiotic Rich Foods
- Sauerkraut
- Kimchi – $4.99 for container at Trader Joes
Prebiotic Rich Foods –
- Whole Grain Rice – Buy a big bag for $3.99 at Trader Joes or Buy individual packs you can cook in the microwave!
High Fiber Foods
- Vegetables – peppers, avocado, broccoli, carrots, sweet potato, brussell sprouts – cook this and keep in in a container to throw in a bowl – (do any mix of what you have – it can be frozen veggies too!) – Approx $3.00 for the week
- Leafy greens, cabbage – this is a staple for me!
Fermented foods
- Salmon, sardines – good for extra protein – I don’t do this often
- Tumeric & ginger (cook your tofu, chicken and veggies in this!)
Healthy Fats
- Avocado – good fiber too
- Olive Oil – easy way to add healthy fat!
Throw any mixture of this in a bowl! You don’t have to use any type of dressing – Ill put some soy sauce and rice vinegar on mine if I feel like it!
Cost for the Meal
- Protein – $4.99 for Tofu or Chicken
- Sauerkraut or Kimchi- $4.99
- Rice – $0.50 for the week serving
- Veggies – About $3.00 (guessing)
- Tumeric & Ginger – Use from pantry!
- Olive Oil – Use from Pantry
Total Cost per week for Lunch: About $2.50-$3 per meal!
Most of the time you could already have some of these items in your pantry! You can always search our coupon database for a coupon on an item you want. Also check out our coupon match ups for a deal on an item your looking for!
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