A Cheap AND Healthy Breakfast!

We all know that breakfast is the most important meal of the day but some of us are not getting a healthy breakfast. Don't let time or lack of funds be an excuse to NOT eat a good breakfast. Below, I share some tips and common fridge and pantry items that will help you a have a delicious and cheap breakfast.

• Eggs- where I am from, you can buy eggs for less than $2 for a dozen carton. Usually I can buy them for $1.49. (my personal favorite)

Scrambled eggs w/ sprinkled cheese, avocado,
fresh strawberries, & sauteed mushroom
and bell peppers

Scrambled eggs with avocados, pomegranates, grapes
& tangerines

• Old fashioned oats- whether they are Quaker or your favorite store brand, you can purchase 18 oz, or 1 pound and 2 oz for $1.65.
• Milk- $2 for almond and soy milk varieties and ~$4 for traditional cows milk. Not to mention, all the benefits that milk yields
• Muscles- Muscle tends to break down after exercise which is why workout machines such as yourself need to supply your body with the right kind of protein to help it recover. Milk contains proteins such as casein and whey plus contains minerals to help prevent muscle cramping. Drinking cows milk reduces your risk of bone disease and fractures and helps maintain bone density. 
• Beauty in a Bottle- Milk contains proteins, lipids, calcium, Vitamin A, Vitamin B6, biotin, and potassium. These all work together to help keep hair soft and shiny
• Avocado- $0.50~$0.75 each. These green power fruit contain ample amounts of mono and polyunsaturated fats. You can easily replace a traditional spread such as a mayo, ranch, butter, or cream cheese with avocado to help reduce your blood cholesterol levels. Try it with a dash of salt or a sprinkle of honey...maybe both!

Scrambled eggs with sliced apples, toast, and avocado slices

• Apples- Year round, apples are known to be the cheapest fruits you can buy on the produce stand. On average you can buy about 5 apples for $2.50.
• Bananas- These potassium filled wonder fruit are priced at about $0.47 a pound. 
• Whole wheat bread- $1.50 a loaf

• Honey- $4. Although this is a pricey buy, natures nectar possess friendly bacteria such as lactobacilli and bifidobacteria. However, make sure that you buy local honey because other varieties tend to be mixed with exogenous syrups. 
• EXTRAS! Berries, pomegranate, whole wheat bagels, cheese

Quick Fixes-

Toast, bananas, and milk

Oatmeal with cinnamon, milk

Scrambled eggs with avocado and fruit

Fruit salad and toast

-Eating Clean in College

(updated) Grocery List

TIPS FOR GROCERY SHOPPING:

• Do not go hungry! Eat beforehand!
• If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores.
• Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!

WARNING: If you are not used to buying mass quantities of fruits and vegetables, then don't! There is NOTHING worse or more annoying than seeing people waste money and food because they thought they could consume 5 fruits and vegetables a day. Please start small (an apple a day) and build from there. Also, do not try to buy everything here in one trip. It is best to slowly build your stockpile.

GROCERY LIST (asterisks denote my highly recommended foods):
Protein:
Ground flax seed
Eggs*
Boneless/skinless chicken breast*
Lean ground turkey*
Wild Salmon*
Plain Nonfat Greek Yogurt*
Fibrous Veggies:
Spinach*
Broccoli*
Kale*
Bell Peppers
Spinach*
Corn*
Green beans*
Artichoke
Zucchini*
Baby Carrots* (mainly for snacking)
Cucumber
(Don’t be afraid to experiment! There are so many others out there besides just these)
Complex/Starchy Carbohydrates:
Old-fashioned Oatmeal (Gluten-free options available)
Quinoa (Gluten-free options available)
Whole Wheat Bread (Gluten-free options available)
Brown Rice/ Wild Rice
Whole Grain Pastas
Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium)*
Olive oil
Almonds*
Walnuts
Pistachios
Avocado*
Fruit
Apples*
Bananas*
Grapefruits*
Blackberries
Tangerines*
Strawberries
Lemons (for water & fish)
Beverages
Water* – MUST HAVE (obviously)
2% milk
Unsweetened Almond Milk (can be flavored, I like vanilla)*
Tea from Teavana
Condiments
Salsa
Black Pepper
Mustard
Unsweetened Baking Cocoa
Honey
Pam Non-stick cooking spray*

-Eating Clean in College