4 Ingredient Salad

Hello Clean Eaters!

Let me start off by saying that I LOOOOOVE a good salad! When I say a good salad, I mean one that is full of different flavors and textures, throw in some nuts with my crisp lettuce and you have a winner! I used to love going to a certain deli because they made the BEST salad (I mean it had feta cheese, walnuts, sunflower seeds, apples, grapes) and wanted to recreate it. I have always wanted to make a great salad at home but have always thought that I needed a lot of money to do so. In fact, to make these four different salads below, I only used four different ingredients!

The basic 3 ingredients in all these salads are baby spinach, grape tomatoes, and Romano cheese. Below are ingredient and price breakdowns for all four salads.

Spinach - $1.99 bunch
Grape Tomatoes - .99c
Grated Romano Cheese - $2.70 package
Unsalted Sunflower Seeds - .64c from the bulk section
Haas Avocado - .58c each
Total - $6.90 (before taxes) / $1.73 each

For the price of less than 1 deli salad, I have made 4 different salads for the week. The same philosophy can be attributed to meal planning across the board! You save money and gain nutritional points when you make your own meals at home instead of eating out- and these salads are just one example!

-Eating Clean in College

Under $30 Grocery List

Hi all! Here is a 7 day grocery list that I made using the prices from my local HEB (breakfast, lunch, and dinner) for under $30! Of course the list is a little feminine so all my male readers might want to adjust; but I found that it was a very hearty menu.
Here are some tips that helped me with stretching the most food out of my dollar:

• Each package of ground meat is about 4 servings
• A package of whole grain pasta is about 7 servings
• Since bread has more loafs than 1 can finish in a week, than you can easily save it for the next week
• 1 can of tomato sauce can come at about 5-7 servings...according to which size can you buy
• The seasoned chicken leg quarters had 4 pieces in it so you could easily eat a piece a day but the the pieces were so big that you could also cut the quarter into 2 so that you have a thigh and a drumstick instead of one HUGE piece. If you decided to divide the quarter, then you can freeze a piece and save it for later
• The small white potatoes can either be cut into quarters and boiled then seasoned or baked. Since potatoes are starchy, than 1 is enough for a serving...feel free to add more if you'd like
• If you have a filter (good for you!) or drink tap water, than you can exclude the water bottles and save $2.70

Breakfast	Lunch	Dinner
Oatmeal w/ a glass of milk and ½ a grapefruit	Turkey (3 slices), (1 slice) provolone, and spinach sandwich on whole wheat bread smeared with (1/2) sliced avocado and a small navel orange; 1 water bottle	Whole grain spaghetti with ground turkey meat sauce with steamed broccoli; 1 water bottle
Oatmeal w/ a glass of milk a whole small red delicious apple	Turkey, provolone, and spinach sandwich on whole wheat bread smeared with sliced avocado and a small navel orange; 1 water bottle	Ground turkey and red bean chili with pasta sauce; 1 water bottle
Oatmeal w/ a glass of milk and ½ a grapefruit	Turkey, provolone, and spinach sandwich on whole wheat bread smeared with sliced avocado and a small navel orange; 1 water bottle	Whole grain spaghetti with ground turkey meat sauce with steamed broccoli; 1 water bottle
Oatmeal w/ a glass of milk a whole small red delicious apple	Turkey, provolone, and spinach sandwich on whole wheat bread smeared with sliced avocado and a small navel orange; 1 water bottle	Ground turkey and red bean chili with pasta sauce; 1 water bottle
Oatmeal w/ a glass of milk and ½ a grapefruit	Turkey, provolone, and spinach sandwich on whole wheat bread smeared with sliced avocado and a small navel orange; 1 water bottle	(1 baked) seasoned leg quarter with 1 serving of red beans and a small white potato; 1 water bottle
Scrambled eggs a glass of milk a whole small red delicious apple	(1 serving) Brown rice with (1 serving) boiled garbanzo beans and sliced cucumbers; 1 water bottle	Seasoned leg quarter red beans and a small white potato; 1 water bottle
Scrambled eggs with a glass of milk and ½ a grapefruit	Brown rice with boiled garbanzo beans and sliced cucumbers; 1 water bottle	Seasoned leg quarter with a whole grain spaghetti and steamed broccoli; 1   water bottle

Menu Prices:

Breakfast:

-          Raw Organic Oatmeal Packets $1 box- 5 packets (reduced from usual $2.50)

-          ½ gallon of 2% milk- $2.18

-          Eggs- free with in mail Target coupon

-          (2) Grapefruits- 2/ $1

-          (3) Small red delicious apples- 3/$1

Lunch:

-          Whole wheat HEB brand bread- $1.58

-          Sliced turkey package- $2.98 (promotion, buy deli meat, get free pre sliced HEB cheese)

-          (3) Avocado-  .48 each

-          Spinach- $1.28 a bunch

-          1lb bag brown rice- .68

-          Canned garbanzo beans- .58

-          Cucumbers- .78 each

-          (2) 6 pack of HEB Spring Water bottles- $1.35

Dinner:

-          Box of whole grain spaghetti- $1.08

-          Canned natural HEB sauce- $1.09

-          Package of ground turkey- $2.97

-          Seasoned chicken leg quarters- $2.31

-          Canned red beans- .58

-          White potatoes- .98 lb/ 3 ~ 1 lbs

-          Frozen broccoli- $1.47

Total- Pretax- $27.68

Post tax-$29.96

Grocery Shopping- Week 1

Hello world,

About a week ago, I decided to come back home early. When we arrived in town, I went grocery shopping with my family and bought about $150 worth of food and house supplies. (I know that not all people have this same luxury, but this is something that I am thankful for). This week, I was able to barely make a dent into the new groceries we got- thanks to the food I already had in my pantries, freezer, and free food from back home.

This week, I was able to sort out all my food and get an idea of how I want to ration it out:

-Salmon fillets were cut into 3 smaller fillets then frozen for later use

-2 lbs of 90/10 ground beef were seasoned and cooked, then frozen for later use

-1 whole red bell pepper and 1 white onion were sliced and refrigerated

-4 avocados: 2 were picked for immediate consumption and 2 were picked to be eaten once they were ripe

- 1/2 lb of green beans and medium sized white potato where cut/chopped for a dinner I was planning on hosting later this week with a good friend

-2 dozen eggs- 5 of which have been used without my permission thanks to my pesky roommates...luckily, I moved the carton to my mini fridge to prevent anymore thievery from happening

-Almonds and walnuts that I have already measured and put into snack bags for the upcoming month at school

-Eating Clean in College