Genius Hack to Eat Healthy for $5/Day 🤯
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- Опубліковано 11 бер 2023
- Today I'm showing you an easy meal prep that anyone can do including breakfast, lunch, dinner and a snack all for well under $5. Eating healthy doesn’t HAVE to be expensive and I hope these recipes can serve as a jumping off point on how to stretch your dollar a little further. Enjoy!
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🥣 Overnight Oats:
60g rolled oats (about 2/3 cup) $0.21
1/2 tsp cinnamon $0.01
2/3 cup water
1 banana (1/2 for blender, 1/2 for chopping) $0.24
1 TBL peanut butter $0.08
Total cost per serving = $0.55
Add oats + cinnamon to tupperware. Blend 1/2 banana + peanut butter into water. Add liquid to oats, then add remaining 1/2 banana. Stir together. (If banana is left unstirred, it will turn brown.)
Optional: add soy milk, ground flax, chia seeds, jam, or any other fresh or frozen fruit
🌯 Burrito:
75g (uncooked) black beans $0.15 (I cooked 300g in total for 4 servings, and still had some leftover)
1 tsp. chili powder $0.02 (I recommend adding a pinch of salt here as well)
40g (uncooked) rice $0.09 (I cooked 250g in total for 4 servings, but had so much leftover, I've reduced the per serving amount to 40g uncooked (160g uncooked for 4 servings))
50g frozen veggies $0.17 (I cooked 200g in total for 4 servings but had a lot leftover with the rice)
1/2 cup salsa $0.14
Tortilla $0.39
Total cost per serving = $0.95
Optional: add onion, cilantro, jalapeños, extra spices, salsa or hot sauce
🍜 Noodle Soup:
90g (uncooked) buckwheat noodles $0.50
2 tsp. Better than bouillon broth paste $0.12 (amzn.to/3yE5p6t)
65g frozen veggies $0.21
87.5 tofu $0.75
1 TBL soy sauce $0.07
Total cost per serving = $1.65
Optional: add chili oil, sesame seeds or sesame oil, rice vinegar, green onion, or other veggies
🍎 Apple Snack:
1 apple $0.60
2 TBL peanut butter $0.15
Total cost per serving $0.75
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$3.90 TOTAL for al these meals!!! Hope you enjoy this one! 🤗 I tried not to add *too* many different ingredients to each meal, because that can add up quickly for initial money spent, but feel free to add any extras for more flavor, or increase the portion sizes for more calories.
Definitely going to try that milk replacement hack for overnight oats! Thanks for some great tips! 😃
You’re welcome! Enjoy! 🤗🤗
I noticed that some things actually over doubled for me. Like bulk flax seeds and potatoes at the cheaper stores.
Flax seeds were$1.19 a Pound and now I think $3.29 . potatoes were around $3 for 10 pounds and now over $6
Oh wow that’s a huge jump!! I’m surprised even potato prices jumped that much. 😣😣 Hope your still able to find some affordable items. 😔
I love ideas that show cheap doesn’t mean flavourless or boring. I’d happily eat each of these meal ideas…especially the burritos 🌯
Thanks heaps Maddie for keeping it real 🙏🏻🥰
Aww, thank YOU, Tracey! What a sweet comment. 🤗🤗 You're welcome and so glad you enjoyed this one!
Great tips!! Love the blended banana and peanut butter idea and the veggies on top of rice in the instant pot. Going to have to try out both!
The veggies on rice is a game changer!! I hardly ever make plain rice anymore because it’s such an easy way to add veggies. So glad you enjoyed! 🤗🤗
Same here in the states! When it hits Costco (who uses a very tight almost fixed profit %) you know that it's real and hitting everywhere. Awesome demonstration of how prepping & vegan WHOLE FOODS really saves $$$!!
Totally! Thank goodness we are still getting some good prices at Costco to balance it. I buy our extra large better than bouillon there and it’s cheaper than anywhere else I’ve seen. 😌 AND thank goodness for the inexpensive pantry staples like rice & beans! 😅 Glad you enjoyed, John!
I love a good budget video 🤗 we started shopping back at Costco before Christmas. The local supermarket prices are through the roof. I'm just really concious what I buy and always go armed with a list! I got 4kg of organic mung beans for less than $10 aud. We are living on them 🤗
Costco has been really helpful for us too lately. Other than the flour, most of the prices there have only increased a small amount. 🙏🏻🙏🏻 Oooh mung beans! You’ll have to let me know if you come across any great recipes. 😃
I love this! Thanks!
In Costa Rica, they make a soup out of the liquid from the beans. It's a light soup with fresh scallions, cilantro, and lemon.
That sounds delicious!! 😃
Loved this video Maddie! Apples and pb are our favorite snack here also! I especially love the tip about adding bananas and pb to water to make the overnight oats. Thanks!
Yay! So glad to hear that, Catherine! Yesss so much better than using plain water (and cheaper than plant milks!). Thanks for the sweet comment. 🤗🤗
I love the soup idea! Thanks for the video, Maddie! 💕
You’re welcome & glad you enjoyed! Love those noodles in soup and also good for noodle salad. 🤩🤩 Enjoy!
Thank you for the recipes 😊
You're welcome! Enjoy. 🤗
What a great noodle batch prep idea! Love it!
Thank you! My husband was the originator of this hack because he eats a lotttt of noodles. 😆😆 This saves us so much time during the week!
Great ideas& video! Thank you for share it!
So glad you enjoyed! 🤗🤗
Fantastic video idea! Thank you!
You’re welcome! So glad you enjoyed. 🤗🤗
Brilliant! Love the soup idea. I'm going to try this soon 😁
Woohoo! So glad to hear it! 🤗🤗
Thank you Maddie for these cheap and quick meal ideas :)
You’re welcome! Planning to do more in the future as it seems to be helpful! 🤗🤗
Great ideas! I love these ideas and I am going to try them this week!❤
Aww yay! So glad to hear that. 😃
Love these ideas! Love your channel! I promote it a lot online 🥰
Yay, so glad you enjoyed Francisca! And thank you for sharing it online! 🤗🤗🤗
Thank you again for a great and helpful video ❤
So glad you enjoyed, Renee! 🤗🤗
Fantastic, Maddie! Thank you for this video! Now I'm off to watch the other one!
You're welcome so glad it was helpful! 🤗🤗
This is brilliant. Thank you Maddie x
Thank you, Chantal! So glad you enjoyed! 🤗🤗
Great ideas! Especially the noodles! Yum!
Glad you liked it Betty! 🤗💕
@@LetsEatPlants 😋
I've been making your rice, tofu and frozen veggies in the instant pot and it is genius! I'm definitely going to try the peanut butter and banana in the oats.
Oh yay! So glad that’s been helpful! 🥰🥰 Hope you enjoy the oats too. ☺️
Great tips Maddie! Loved the frozen veggies on top of the rice to steam them and the soup prep - what a great idea! Certainly looks delicious, healthy and cost saving, well done.
Thank you so much! 🤗 Yes the frozen veggies on rice hack has been a game changer in our house. 😆 Lately I’ve been mixing the rice with quinoa as well (since they cook for about the same amount of time in the instant pot) for a little bonus nutrition. So glad you enjoyed. 😊
Thanks for sharing this awesome video Maddie and it was amazing that you managed to eat for less than $5 per day. It's a challenge to eat cheap these days with ridiculous price increases. Love 🥰 the video and love 💞❤️ Maddie & Q.
You’re welcome! Yes, inflation has been crazy here too so I’m happy to start sharing more budget friendly recipes. 🤗🤗 So glad you enjoyed. 💕
I will have to look at ur directions to steam veggies in IP while making rice bc I would have thought the veggies would get over cooked! 🎉❤
It definitely doesn’t work for all veggies! I find broccoli gets over cooked easily. I like frozen corn, carrot, edamame or peas… they all seem to hold up well! 🤗🤗
Ive seen those buckwheat noodles at Superstore and wondered what to do with them.Thanks!
You’re welcome! I love them in soup and they also work for salads! 😋😋
Thank you!
You’re welcome! 🤗🤗
I LOVE budget meal preps
They are definitely important right now! I can't believe how much prices have gone up this year! 😓😓
@@LetsEatPlants soooo much 😭
Great idea with the oatmeal. I’ll have to try it.
Yesss I saw Dr. Greger blend almond butter into water to make almond milk and I was like 🤯🤯🤯! The banana makes it even creamier. Enjoy! (PS so nice to see you here! 🤗)
Awe thanks ☺️ I’ve missed seeing you.
Can’t wait to make those burritos! 😍🌯🌶️
I’ve been loving them!! They need a bit of salt in the beans & I added hot sauce as well, but so handy to have in the freezer. Enjoy!! 🤗🤗
This is really useful, thanks for the money breakdown.
Glad to hear it! Yes, it was really interesting to break down all the prices. Made me re-think some of my more expensive food choices as I was doing the planning! 😅😅
@@LetsEatPlants I just found your channel and it is so groovy, thanks for all the Instant Pot info, I have never taken time to learn how to use this thing.
@@TarrinLupo Aww thank you! Glad you’re finding my vids helpful. 🤗🤗
@@LetsEatPlants You are welcome I posted some of your videos in my telegram groups, I hope it gets you some traffic
@@TarrinLupo Aww very kind of you! Thanks for sharing! 😀😀
I definitely noticed😉. But figured you would say something when you were ready. I can’t imagine anyone more prepared for a healthy pregnancy. You have so much great content that I enjoy watching several times so enjoy your pregnancy and pop in whenever you want. Huge congratulations to you and your husband!
Aww thank you so much! 🥰🥰🥰 Hahaha yes I figured some may have noticed! 😂 We are definitely excited and only slightly nervous. 😜
I noticed that some things actually over doubled for me. Like bulk flax seeds and potatoes at the cheaper stores. Flax seeds were$1.19 a Pound and now I think $3.29
Maddie, love the banana and peanut butter trick. I usually use half water and half soy milk to cut cost and calories but your trick sounds better.
Half water/ plant milk is a great trick too! I remember seeing Dr. Greger make almond milk using water & almond butter and I was amazed! Haha. It’s definitely a good budget option. 😊😊
I never comment on anything but this video was wonderful, just what I needed on my for you page! Love ALL of the recipes in the video, which isn't like me. Really awesome accessible plant based recipes on a budget
Aww thank you!! That makes me so happy to hear! Very glad it was helpful. 🤗🤗
Thanks for the vid! Love the ideas. I notice one of the Instant Pot liners is a little beat up.... I use Barkeeper's Friend to keep my inner liner sparkling! Just FYI...
Thank you for this! I noticed it started getting scuffed after I put it in the dishwasher and was so sad. I’ll give the bar keepers friend a try. 🤩
Nice
Tip for the rice: save the necessary amount of the bean cooking water , and cook the rice in that. Also can use the bean water as a base to make a sauce, using cashews, spices and a blender.
Great suggestions! Usually I save it with the beans if I’m storing them in the fridge or freezer… but never thought to use it for cooking the rice. Genius! Also good ideas for other uses. 😁😁 Usually I don’t like black bean aquafaba because of the color, but if saving money is the goal I say go for it. Thanks!
Nice video! I especially liked the tips with the overnight oats. When you think about water and peanut butter, it really makes sense, since most of the nut-milks are really just water and the nuts. Don't the bananas get brown? Would it make more sense to add the slices on the day you eat it?
What I didn't like, forgive me for saying this, is the parchment paper and tin foil for the burritos. This is a one-time use only option. I would probably tend to gravitate more towards a reusable option ... could be reusable beeswax wrappers, or something like a stasher bag (yes, all initially a higher cost, but reusable and more environmentally friendly).
I do not have a microwave so de-freezing I would probably do over night in the fridge and like you pan-fry it then. Or do you have a different suggestion?
It seems that nowadays everyone assumes everybody has a microwave.
I totally dig the apple peanut butter snack, I do this all the time. I also add some crunchy granola on top (but of course this does add to the cost, no matter if you bought the crunchy granola or made it yourself), but it's really nice on top. I also make my own peanut butter, just from the roasted (unsalted) peanuts and add nothing else (a pinch of salt optional - depending on your taste), so no oils, sugar or additives.
I like the way how you make the most of the ingredients!
So glad you enjoyed! If you stir the banana into the mixture you won’t notice the oxidation (which turns it brown), but of course it works to add the banana the day of as well. Up to you! 😊
No need to apologize for your comment about the single use parchment and foil! I always welcome new ideas. 🤩 I agree it’s not ideal, and while the foil can be both reused and/or recycled, the parchment is a little bit trickier. 🙁 I like your idea for reusable wraps! Do you have a brand you recommend?
Yes, you can do the burritos overnight in the fridge and then pan fry, however the point of the microwave is also to get the inside of the burrito hot… so I would recommend heating it another way first. An option would be to heat it on the pan on low heat until it feels hot and then turn up the pan to crisp the outside. ☺️ I grew up without a microwave, so I totally get that!
Love the idea to add some granola to apples & PB. Sounds delish. 😋
Thanks for the helpful video. I didn’t know you could eat tofu raw.
You’re welcome! Yes, I was wondering if people know that or not. 😃😃 It’s already cooked, so ready to eat as soon as you buy it. Of course it tastes better seasoned (and heated) but there are also recipes where it’s just marinated & then tossed into a salad. 😄 Enjoy!
@@LetsEatPlants awesome, thank you
Jamaican here with a quick tip: At 3:15 you should have cooked the rice with the bean water from 2:56 instead of fresh water from the tap. It would have given the rice even more flavor and would have been similar to Jamaican rice & peas, also you get to save all the nutrients from the beans.
Oh wow! That’s a great tip! I’ve never done that before or heard of it, so thank you for sharing. I will give it a try!! 😃
Maybe I’m wrong, but I think Korean food can be pretty budget friendly. Especially homemade kimchi, can be labor intense but the ingredients seem cheap. Plus you only need a base of ingredients and open yourself up to so many different dishes!
Kimchi fried rice uses day old rice and it’s awesome! Of course not the cheapest thing you could make, but for anyone looking to eat something really delicious and relatively cheap (for me, at least), consider trying some.
I think you're probably right! I would love to learn how to make my own kimchi! 😍😍
How are the chopped bananas by Day 4? Better to not prep that ahead?
You can definitely save them and do them fresh each day! I wanted to show them for the video, but you’re right that they’re much fresher and tastier if added day of eating. 😊😊
I hope so many people see this video. Prices are going up, they always have and they always will, so knowing how to create healthy meals affordably is a skill people need to master. We can't just whine about things being expensive, we have to have the skills to shop smart and cook healthy meals from scratch. To be honest, most sites I have seen complaining about food prices are non vegans complaining about packaged foods, eggs, butter and meat prices soaring, but they won't even think about eating beans and rice for example.
🙌🏻🙌🏻🙌🏻 Well said and thank you! Totally agree… when I started looking at prices for making this video I was pretty surprised at how affordable many of the things still are. Rice & beans is a great example! Glad you enjoyed and thank you for the comment! ☺️
For the sake of curiosity, what kind of calorie content do these meals have? I'm trying to figure how they would compare to some of the recipes I use in terms of cost.
Good question! I didn’t input them into Cronometer, but you could definitely do that. 😊😊
You just made banana peanut milk! You could make almond milk with almond butter as well.
Yes! I actually learned that hack from Dr. Greger who did the almond milk with almond butter hack. 😄😄 So clever!
Definitely would need more calories foe most people, as that'snot quite 1200 per day. But if that is still only $3.60 per day per person, you can definitely find cheap ways to add some additional cals and keep it under $5! Maybe make some granola to either add to your oats (oats upon oats, I know, but this adds texture) and/or have another snack of hummus and vegetables or add avocado to your burrito day (obvi not freezing, I don't think, but on the side, day of).
Yes, great ideas!! 🤗🙌🏻🙌🏻
Thank you. I'm trying to save money, been buying too many Amy's frozen meals.
You’re welcome! Glad it was helpful and yesss I’ve been there with the frozen convenience meals. 😅😅 Hope this will help you save some money. 😊
I like how every food storage container is "Tupperwear" to her. 😂
Right!? Kind of like how “xerox” now means copy and “kleenex” now means facial tissue. 😂😂
It makes me laugh. We all know it's not Tupperware, but dogone how Tupperware just rolls off the tongue!
@@yoursugabumps Right!? 😂
Do you use oil free flour tortillas? I can't find any oil free ones in my area except for corn tortillas which I don't care for.
I don't no. I usually will use corn if I want an oil-free option, but my husband doesn't like them either! So I end up getting these if i want him to eat them. 😆😆 Ezekial tortillas are a great choice for a healthy (and oil-free) option, but they are quite expensive here! I haven't tried either of these, but they both look like great options: aplantifulpath.com/fat-free-tortillas/ and pureandplantbased.com/oil-free-whole-wheat-flour-tortillas/#wprm-recipe-container-4503
I have tried making my own but I’ve just given up for now and I’m using flour tortillas that contain oil. I guess they will be the last to go in my journey to being oil free
@@purityandplants What has been the struggle with making your own? I could do a video about it if you’d like! 💕
💜💜💜💜💜
🥰🥰🥰
Great ideas but why did you do it in American $?
Not American! These are all actually Canadian prices (and mostly based on No Frills actually). However I did search a few US stores and found prices seemed generally pretty similar, so I didn’t include any exchange rate. 😊😊
Great budget meals, will try them. Please get rid of that pan.
Glad to hear it! Haha yes it’s on my list to do. Saving up for a good one!!! 😌🙏🏻🙏🏻
@@LetsEatPlants If you can get to a T&T Market they have the best pans at great prices.
@@nancyneyedly4587 Oooh really!? I am near a T&T so I will check them out. Thanks for the tip! 🙏🏻🙏🏻
@@LetsEatPlants Bar keeper's friend works great on the IP liner - makes them look like new - you won't need a new one!
@@nancymurphy5758 Just bought some to try on the IP liner! 😃 I think this person was talking about my skillet… which I ended up replacing because the non-stick had definitely worn off. 😢
Don’t you have to cook the tofu?
You don’t! Tofu is already cooked. 😊
I really like your content but I find you speak too fast. I have tried on my television to alter the play back speed but am unable todo, so, I only watch on my pc as I can slow the playback to 0.75. I don't know if this is just me or that others find it too fast as well.
Oh no I’m so sorry to hear that! I do talk a bit fast, it’s hard for me not to when I’m excited. 😆😆 Have you tried a slower playback speed? I think you can go down to 0.5x or 0.25x if needed. Should be able to do so on TV as well, but I’ll double check on mine first. 😌
I eat what i want .. but not at restaurants.
Street food in asia is better than michelin .. cannot be compared .. and its affordable.
I've eaten at restaurants n found the taste level wanting. Its a waste of money.
Don't like the idea of using a microwave and don't own one.
You can easily heat these in other ways! I grew up without one and didn’t even own one until my 30’s. 😊 Have never had a problem heating on the stovetop.
the burritos look soooo bland lol
Hahaha well yes.. it could definitely use some jazzing up! But I wanted to keep the cost as low as possible. 😅 Feel free to add anything to make it tastier! Some salsa, cilantro, vegan cheese, etc. 🤗
Please use US measurements so we can understand you better.
Thanks for the feedback! While not all my viewers are in the US, I could definitely provide both. 😊