cheap healthy food thread

[Muse600]

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as healthcare professionals, I figure we should practice what we preach...and I figure starving students and spoiled new grads aren't doing what we should be anyways

ie. me: new grad, I ate out a lot last month, and spent $299 in food...lots of subway and chipotle, and occasional oatmeal in the morning. I can definitely do better than that!

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COMPILED INFORMATION (last updated 11/20/12)
thanks for the tips - although I got the most suggestions for snacks, lol

any other lunch/dinner suggestions?

also, something lactose-free since I'm "lac-tarded" 🙁

Compiled List:
Tips:

• Make all your food at the beginning of the week (or Sat/Sun) & use a food sealer or tupperware
• Avoid the "middle lanes" at grovery stores
• Avoit potatoes, bread, and starchy foods
• Eat oatmeal + protein (eggs/milk/chicken)
• Spinach more expensive than lettuce
• Buy chicken in bulk (boneless, skinless breasts).
• Shop @ the Dollar Tree, WalMart, Sam's Club
• When freezing food - add marinade so it'll marinate while defrosting.

Breakfast Eggs Oatmeal Milk Bacon (fresh)
Lunch/Dinner Chicken Tuna Lentils/legumes Frozen Fish, Salmon Soups Sandwiches
Veggies/Salad/Fruits Make @ beginning of week Target - $1.49/4 servings Lettuce, carrots, celery, cucumbers
Snacks Fresh nuts Raw Veggies Fitness mix - $4.99 Yogurt + pumpkin pie spice Protein Shakes Protein Bars Walnuts Raisins Sunflower Seeds Almonds Cottage Cheese Nachos/Salsa

 

[rxlea]

Vegetables and fruit. Make a salad at the beginning of the week.

We have a food sealer so our food lasts a long time. It was worth the investment. When we eat out, we share and/or keep the leftovers.

I don't really buy stuff from middle aisles if I can help it. If I do, it's granola or organic cereals which I put fruit into.

there will always be some things I get from the middle but it's minimal

 

[joetrisman]

Vegetables and fruit. Make a salad at the beginning of the week.

We have a food sealer so our food lasts a long time. It was worth the investment. When we eat out, we share and/or keep the leftovers.

I don't really buy stuff from middle aisles if I can help it. If I do, it's granola or organic cereals which I put fruit into.

there will always be some things I get from the middle but it's minimal

Ditto on avoiding the middle aisles.

We make the majority of our meals, snacks, etc on Saturdays and Sundays. Then tubberware it all. Freeze half as making double batches is easier than single. Matter of fact, I'm on rotation in a far away land right now and have three weeks of tubberwared food to last me through the end of the rotation. Somebody loves me 😍

 

[Its Z]

Eggs

 

[Its Z]

Fresh nuts...

Raw veggies...

 

[Its Z]

Coffee

 

[Its Z]

No potatoes ....no bread.....and no starchy food

 

[IndustryPharmD]

Learn. To. Cook.

 

[joetrisman]

Coffee

No potatoes ....no bread.....and no starchy food

👍👍👍👍👍👍

 

[pharm B]

I just recently cut out the breads and potatoes. Weight's already coming down, which makes me happy. Starting to get into the "avoid the middle aisles" mindset Lea and others mentioned.

 

[Momus]

Oatmeal + protein (eggs/milk/chicken) diet = very cheap. I buy 3 lb oats for $2.50. Instant oats = full of sugar. Don't ever eat them... I spent around $150/month in groceries. Only 1-2 take out in a month. Each meal I make probably cost ~$2-3.

There is no magic to lose weight... eat less or exercise more... anything else is a lie.

 

[tommyVoltage]

Do you have Wegmans around you? $4.99 for a pound of fitness mix. It changes lives. It's just seeds, nuts, and raisins really though.

I follow the P90X phase 2 diet. But I supplement out all their products for cheaper products on bodybuilding.com. Groceries a week for me are $30 and I live in a major city. Eggs, cheese, lettuce, chicken, tuna, turkey, yogurt, protein shakes and bars for snack. I can send you the file if you want and if you grocery shop with a plan you save a ton.

 

[Pojman]

Walnuts, raisins, and sunflower seeds. All unsalted with no additives of course.

I will fill a bag with those three things, and then add about 1/4 of a bag of M&M's just for some sugar. I feel like in moderation a little chocolate is not unhealthy at all espicially if it if mixed with some very healthy foods.

This combination provides a lot of energy, fills you up, and is rather tasty.

Breakfast: Oatmeal and some protein powder

 

[Ackj]

Eggs are cheap, eat em for breakfast, hard boil them and put them in your lunch. I have some bacon for breakfast too, get it fairly cheap from my local butcher (none of that salty processed junk in shrink wrap).

Head of lettuce is $1-2 depending on seasons and sales. I cut one into quarters and take 1/4 each day as the basis of a salad. Sure darker leafy stuff is better, but spinach leaves are 4-6x the price. Salad also gets some carrots, celery, cucumbers, etc.

Buy a bulk package of chicken. Cook it all and it can be part of your salad, or your dinners. The bulk pack is around $2/lb for boneless skinless breasts.

I really enjoy almonds, but they're probably the most expensive thing I purchase. They generally run $5-6/lb. Go great in the salad, or as a snack while you're working.

 

[Its Z]

I had Jack in the Box spicy chicken sandwich, curly fries and diet dr. pepper for lunch...alone.. I think the most unhealthy item was DDP.

But being away from the office off campus probably countered the bad effects of diet soda.

 

[thedrunkenpharm]

Lentils and other legumes are very cheap, filling, and a good source of complex carbs and protein.

I buy most other groceries from the Dollar Tree, Aldi's, Walmart, and Sam's Club and my grocery bill for the month is ~$200. Beans, eggs, quinoa, chicken (or whatever meat is on sale), protein powder, coffee, tuna, peanut butter, and cottage cheese. Most expensive stuff I buy is probably the quinoa.

 

[genesis09]

The bulk fresh frozen fish are normally not that expensive. You just have to remember to put it in the fridge overnight for it to defrost.

 

[SpirivaSunrise]

Big items on my grocery list:

• Lots of nonfat, plain greek yogurt (I buy it at Costco). I also flavor it up differently depending on my mood; mix in some canned pumpkin & pumpkin pie spice for an autumn twist; I also love to mix in powdered peanut butter. The yogurt is a great protein source when I'm working out
• Fresh veggies (frozen too)
• Eggs (pull out some of the yolks when I'm making an omelette)
• Canned tuna on lettuce
• Oatmeal (throw in fruit/nuts)
• Salmon
• I also make lots of soups in the winter...which last for several meals (and you can add extra stock to stretch it out)

 

[PikminOC]

Learn. To. Cook.

I think it's like learning an instrument, difficult to learn at this age.

 

[schamj01]

I think it's like learning an instrument, difficult to learn at this age.

Not hard...just get a recipe book and follow the instructions closely. After you've cooked a few hundred recipes, you get a feel for some general principles and can start throwing things together or modifying existing recipes.

It takes some time, but totally worth it.

 

[IndustryPharmD]

I think it's like learning an instrument, difficult to learn at this age.

Anyone capable of passing Chemistry 101 lab should be capable of following a basic recipe.

 

[Momus]

Anyone capable of passing Chemistry 101 lab should be capable of following a basic recipe.

I hate cooking... Cook for 1 hour and eat it in less than 10 mins? No thanks -.-;

 

[Momus]

• Lots of nonfat, plain greek yogurt (I buy it at Costco). I also flavor it up differently depending on my mood; mix in some canned pumpkin & pumpkin pie spice for an autumn twist; I also love to mix in powdered peanut butter. The yogurt is a great protein source when I'm working out

Oh... You are the reason Chobani pulls in $750M in less than 7 years! >_>;

 

[SpirivaSunrise]

Oh... You are the reason Chobani pulls in $750M in less than 7 years! >_>;

Nope.

I buy generic Costco brand.

 

[tommyVoltage]

Nope.

I buy generic Costco brand.

I buy the Yoplait Greek yogurt. It is usually on sale for $1 and you can find coupons online for buy two save $0.50-0.60, which almost every grocery store doubles to $1. Buy one get one free.

 

[IndustryPharmD]

I hate cooking... Cook for 1 hour and eat it in less than 10 mins? No thanks -.-;

1 hour is enough time to make a whole lot of different dishes. Cooking a simple basic cut of meat or fish and a side dish with or without a salad never takes me more than 15-20 minutes. And the only time I spent whopping two hours in the kitchen was when I was making cheese tortellini from scratch (and without using any machines or tools more complicated than fork, knife or a rim of a glass!) and it's only because I was making almost a hundred of them. 😀

 

[joetrisman]

1 hour is enough time to make a whole lot of different dishes. Cooking a simple basic cut of meat or fish and a side dish with or without a salad never takes me more than 15-20 minutes. And the only time I spent whopping two hours in the kitchen was when I was making cheese tortellini from scratch (and without using any machines or tools more complicated than fork, knife or a rim of a glass!) and it's only because I was making almost a hundred of them. 😀

Ugh....making me hungry for Italian!

 

[PikminOC]

I hate cooking... Cook for 1 hour and eat it in less than 10 mins? No thanks -.-;

And clean...and the house smells like whatever you made..

Fire! Fire! Fire!

 

[Its Z]

Cooking is easy. Either improvise and create or follow the recipe.

Y'all took o Chem... cooking is easier.

Bragging you can't cook is not cool. It simply says "I'm an idiot and can't follow direction. "

 

[cycloketocaine]

Cooking is easy. Either improvise and create or follow the recipe.

Y'all took o Chem... cooking is easier.

Bragging you can't cook is not cool. It simply says "I'm an idiot and can't follow direction. "

This. Even my 8 year old can bake a cake from scratch. It ain't that hard.

 

[IndustryPharmD]

Cooking is easy.

Cavemen could do it. Even Neanderthals could do it. But 21st century pharmacy students can't do it. Devolution, anyone?

 

[PikminOC]

Cooking is easy. Either improvise and create or follow the recipe.

Y'all took o Chem... cooking is easier.

Bragging you can't cook is not cool. It simply says "I'm an idiot and can't follow direction. "

I am not in anyway bragging I cant cook. I wish I could. I would save alot of money and my cholesterol would be better.

I really cant muster up the time and ingredients and everything involved to do it.

 

[Pojman]

I have found that chicks dig men that can cook.

 

[PikminOC]

im a chick so its double blasphemy

 

[rxlea]

My partner cooks for me 😀

I hate cooking. BUT... I'm going to make tamales ths winter!!!

Lots.of them!!!!!!! 😀

 

[Momus]

Optimal cooking time <10 mins... more than that - waste of time for me >_>; I want ROI lol

 

[Indypharm]

We just started cooking on sundays and then freezing for the week. We will also portion our meat and add marinade when we freeze it that way it can marinade while thawing in the refrigerator and it's ready to go. I'm getting down to the end of the semester so I'm starting to feel the pinch, but my kids shouldn't have to suffer because I don't feel like cooking. I love frozen veggies because you can microwave them and they are super cheap.

 

[PikminOC]

I buy 2 pizzas from lil cesars and it lasts me almost 4 days.

 

[Momus]

I buy 2 pizzas from lil cesars and it lasts me almost 4 days.

I buy pizza too occasionally but the sat fat & sodium of a slice of pizza is a killer tho =_=; 4 slices to hit max your daily value, and if you eat something else on top of it, you can easily double RDI. So, I tend to limit myself maybe once or twice a month, I don't wanna get a heart attack

 

[Muse600]

thanks for the tips - although I got the most suggestions for snacks, lol

any other lunch/dinner suggestions?

also, something lactose-free since I'm "lac-tarded" 🙁

Compiled List:
Tips:

• Make all your food at the beginning of the week (or Sat/Sun) & use a food sealer or tupperware
• Avoid the "middle lanes" at grovery stores
• Avoit potatoes, bread, and starchy foods
• Eat oatmeal + protein (eggs/milk/chicken)
• Spinach more expensive than lettuce
• Buy chicken in bulk (boneless, skinless breasts).
• Shop @ the Dollar Tree, WalMart, Sam's Club
• When freezing food - add marinade so it'll marinate while defrosting.

Breakfast Eggs Oatmeal Milk Bacon (fresh)
Lunch/Dinner Chicken Tuna Lentils/legumes Frozen Fish, Salmon Soups
Veggies/Salad/Fruits Make @ beginning of week Target - $1.49/4 servings Lettuce, carrots, celery, cucumbers
Snacks Fresh nuts Raw Veggies Fitness mix - $4.99 Yogurt + pumpkin pie spice Protein Shakes Protein Bars Walnuts Raisins Sunflower Seeds Almonds Cottage Cheese

 

[joetrisman]

I'm partial to http://www.chowstalker.com/ and http://www.dessertstalker.com/ 👍 Its updated all the time so definitely keeps things fresh with ideas.

 

[Its Z]

I have found that chicks dig men with power and money.

FIFY

Since I don't see women lining up idolizing cooks...and there are chitload of cooks.....every restaurant has a few and there sure are many restaurants out there... all those sushi cooks.. those at fast food joints.... chain restaurants... lots and lots of men who can cook..

I'm just not seeing groupies around "cooks."

And by the time a chick digs you because of your cooking prowess...then you already got her to your place or your're at her place. By then ability or inability to cook is an afterthought.

HTH.

 

[Muse600]

wow, after looking at chowstocker, is anyone else hungry??

[OFF TOPIC]
and Its Z - you hit it on the head. However, chicks only perceive it as a high value trait if someone else told the girl you were rich, or they observe it second hand...Men of higher value do brag about their conquests.

Well knowing that, this is easy to manipulate in the field; just have a wing.

Ie. - you are @ bar w' chick. Your wing comes up to you 2-3 mins after you met her, puts his arm around you excitedly, faces the girl, and says "Oh man, I love this guy! he's made me a very wealthy man!!", then orders a drink or walks away.

[/OFF TOPIC]

let the food resume!

 

[PikminOC]

thanks for the tips - although I got the most suggestions for snacks, lol

any other lunch/dinner suggestions?

also, something lactose-free since I'm "lac-tarded" 🙁

Compiled List:
Tips:

• Make all your food at the beginning of the week (or Sat/Sun) & use a food sealer or tupperware
• Avoid the "middle lanes" at grovery stores
• Avoit potatoes, bread, and starchy foods
• Eat oatmeal + protein (eggs/milk/chicken)
• Spinach more expensive than lettuce
• Buy chicken in bulk (boneless, skinless breasts).
• Shop @ the Dollar Tree, WalMart, Sam's Club
• When freezing food - add marinade so it'll marinate while defrosting.

Breakfast Eggs Oatmeal Milk Bacon (fresh)
Lunch/Dinner Chicken Tuna Lentils/legumes Frozen Fish, Salmon Soups
Veggies/Salad/Fruits Make @ beginning of week Target - $1.49/4 servings Lettuce, carrots, celery, cucumbers
Snacks Fresh nuts Raw Veggies Fitness mix - $4.99 Yogurt + pumpkin pie spice Protein Shakes Protein Bars Walnuts Raisins Sunflower Seeds Almonds Cottage Cheese

Thanks for the tips!

 

[Matrix187]

Here's my boring diet: almonds, blueberries, walnuts, pistachios and a whey protein+coconut milk shake every morning. Almost every lunch I have a turkey sandwich with thin wheat bread. For dinner salmon+salad or something similar. Throw in some guacamole or salsa + chips , and beer occasionally. DOesn't change much ever. I get everything at Costco. Overall it's relatively inexpensive and healthy.

 

[xgreentealatte]

My diet is pretty boring too.. I don't like to cook so it's usually just oatmeal, wraps with turkey, lettuce, dressing, hummus with bread or carrots, bell peppers, and lottts of smoothies. I love my magic bullet 🙂

I'm thinking about getting a slow cooker because everyone I know raves about them.

 

[WVUPharm2007]

I shop at Aldi because their foodstuffs are cheap and delicious.

 

[type b pharmD]

I shop at Aldi because their foodstuffs are cheap and delicious.

This.

Not everyone has Aldi, but a generic version exists in most cities. Sav-a-lot and Save-a-lot are two others. Since going there, Ive never paid full price (grocery store price) for things like spaghetti, chips, peanuts, and household items ever again. It's even cheaper than walmart most times.

 

[WVUPharm2007]

I'm a fan of how they decided to just come up with fake brand names for everything. **** just calling it "Aldi Spaghetti Sauce." Clancy's Potato Chips and Momma Cozzi's spaghetti sauce..or L'oven Fresh bread. Ha ha ha.

What's really funny is that on some of the products they even came up with fake ass stories. They tell the story of how Moma Cozzi came to be known for her great cooking on the back of the frozen garlic toast box. Next time you are in Aldi's grab that garlic toast box and read the story. It cracks me up.

Also, their Burman brand Ketchup - I swear to God - is better than Heinz. It's a tad sweeter and has more of a Cinnamon taste.

Aldi's is it. Other grocery stores can suck it.

(Trader Joe's is cool, too.)

 

[Ackj]

I'm a fan of how they decided to just come up with fake brand names for everything. **** just calling it "Aldi Spaghetti Sauce." Clancy's Potato Chips and Momma Cozzi's spaghetti sauce..or L'oven Fresh bread. Ha ha ha.

What's really funny is that on some of the products they even came up with fake ass stories. They tell the story of how Moma Cozzi came to be known for her great cooking on the back of the frozen garlic toast box. Next time you are in Aldi's grab that garlic toast box and read the story. It cracks me up.

Also, their Burman brand Ketchup - I swear to God - is better than Heinz. It's a tad sweeter and has more of a Cinnamon taste.

Aldi's is it. Other grocery stores can suck it.

(Trader Joe's is cool, too.)

Momma Cozzi frozen pizzas are great. I forget what they call it, but aldi hot sauce (in the style of Frank's Redhot) is also delicious. I just hate how they don't take credit, since I almost never carry cash on me. I have gotten to the checkout and been screwed over by that before.