A cheap healthy meal plan for one day

The most important part of living a healthy life is good nutrition. Healthy diet combined with physical activity will help you reach and maintain a good weight and will also reduce the risk of chronic diseases like heart disease and cancer. Unfortunately, there is a very small percentage of people who actually keep a 100% healthy diet. Most people think that having a healthy diet requires a lot of money and they can’t afford it. Do you also believe in this popular misconception that eating healthy is very expensive? In this post I am going to show you that it is so not true.

I will share with you 4 recipes rich in vegetables and fruits which you can use for a one day healthy meal plan along with the supermarket shopping list and the price for every item (the price might slightly differ depending on the supermarket, I personally shop my groceries from Tesco).

*I have not added the store-cupboard essentials to the list (like salt, pepper, paprika, olive oil, honey, lemon/lime juice etc)*

Grocery shopping list:

-bananas 78p

-blueberries 2£

-raspberries 2£

-strawberries 2£

-almond flakes 1.40£

-chia seeds (7.5g) 0.40£

-sweet potatoes 2£

-avocados (3 avocados) 3£

-greek yogurt 1£

-garlic 16p

-scallion 55p

-brown wholemeal bread 90p

-feta cheese 1.20£

-little gem lettuce 85p

-baby plum tomatoes 1£

-gluten free pasta & wholewheat pasta 0.95p & 1.32£

-king prawns 1.75£

Total: 21.94£

*Bare in mind that most of these products can be used for multiple days*

Breakfast: Berries bowl

Ingredients:

• banana 1

• raspberries 150g

• blueberries 150g

• almond flakes

• chia seeds

Preparation:

1.Add the banana, raspberries and blueberries (keep some raspberries and blueberries for topping) to a blender and blend until smooth.

2. Top with almond flakes, raspberries, blueberries and chia seeds

3. Enjoy!

Nutrition information:

Calories: 614g

Fat: 12.7g

Carbs: 67.4g

Fiber: 24g

Sugars: 36.2g

Protein: 9.2g

Lunch: Hasselback sweet potato

Ingredients:

• sweet potato 1

• avocado 1

• greek yogurt 60g

• paprika powder 1/4 teaspoons

• lime juice 1 teaspoons

• water 1 tablespoons

• garlic, minced 1

• salt 1 pinch

• olive oil, to taste

• scallion 1

Preparation:

1. Make a series of slices across the sweet potato from tip to tip about 6 mm thick

2. Brush the potato with olive oil

3. Bake for 1 hour or until sweet potatoes are soft (at 200 celsius degrees)

4. 5 minutes before the potatoes are done baking, combine greek yogurt, paprika, lime juice, water, garlic and salt into a small bowl

5. Dress the potato with avocado slices and the sauce you just made

6. Garnish the potato with scallion

6. Enjoy!

Nutrition information:

Calories:

Fat:

Carbs:

Fiber:

Sugars:

Protein:

Snack: Avocado toast

Ingredients:

• bread, toasted 2 pieces

• avocado, smashed 1

• feta cheese 3/4 tablespoons

• strawberry 1

Preparation:

1. Mash an avocado

2. Spread the mashed avocado evenly across the toast

3. Top one toast with sliced strawberry and the other toast with smashed feta cheese

4. Enjoy!

Nutrition information:

Calories:

Fat:

Carbs:

Fiber:

Sugars:

Protein:

Dinner: Shrimp and avocado salad

Ingredients:

• little gem lettuce 2

• baby plum tomatoes 11

• avocado, sliced 1

• scallion 1

• gluten free pasta/wholewheat pasta 100g

• king prawns 150g

• olive oil 4 tablespoons

• honey 1 tablespoon

• lime juice 1 tablespoon

• salt, to taste

• pepper, to taste

• paprika

Preparation:

1. Cook the king prawns in olive oil for few minutes

2. Boil the pasta

3. Chop the little gem lettuce, the tomatoes, the avocado and the scallion and place them in a bowl

4. Add the boiled pasta

5. Add the king prawns

6. In a small bowl, mix olive oil, lime juice, honey, paprika, salt and pepper to form the dressing

7. Toss salad with the dressing

8. Enjoy!

Nutrition information:

Calories:

Fat:

Carbs:

Fiber:

Sugars:

Protein:

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