Breakfast
For breakfast today, I had my coffee along with 1 1/2 cups of Raisin Bran cereal (Market Pantry brand) with a cup of skim milk. I can already tell today is going to be a hectic day. I have to attend a meeting at my practicum site, and then come home and prepare for having people over tonight. We're expecting at least 20 people to show up...it might get kind of crazy!

All together, this meal provided:
Grains: 2 oz whole (cereal)
Fruits: 1/4 cup (raisins in cereal)
Vegetables: 0
Milk: 1 cup (skim milk)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $0.66

Lunch
I wanted to have a little something to eat before I left for the meeting, because #1 I wasn't 100% sure they would be serving food, and #2, I wasn't sure if it would be something I'd want to eat. I had a can of Progresso low sodium vegetable soup (about 2 cups total-somehow I forgot to take a picture of it with all that was on my mind), and figured that it would at least hold me over until after the meeting if I didn't eat there. It turned out that what they were serving was samples of all the new menu items for next month, so I felt obligated to at least try a few of them. They were all meat entrees, so I sampled a few. I had to estimate how much I had, which wasn't too hard to do while it was all on the plate in front of me. Since it was all meat, I tried to imagine it in comparison to the size of a deck of playing cards, which is equal to about 3 ounces. It was a little smaller than that, do I'm going with about 2 ounces total. All of the samples I tried were great-it was nice to get a "taste of things to come"!

All together, this meal provided:
Grains: 0
Fruits: 0
Vegetables: 1 cup (vegetables in soup)
Milk: 0
Meats & beans: 2 oz
Oils: 0

The cost of this meal (if I had prepared the meat at home) was approximately: $1.75

Dinner
By the time I had everything ready for the party tonight, I did not want to make another mess in the kitchen by cooking in it. Matt went to Crazy Bowls and Wraps and got me a grilled pesto chicken wrap with brown rice. This was, in fact, my inspiration for the fake chicken pesto wraps I made the other night...I guess I've been craving one! Besides pesto, chicken, cheese and brown rice, this wrap also has a pretty good amount of fresh spinach in it, which makes it one of my favorite choices when I eat at CBW. The cost is kind of high (I think this item is about 6.50), but again, to keep things "neater" I am costing it out as if it were prepared at home. Along with my wrap, I had an 8 oz glass of Old Orchard blueberry pomegranate 100% juice blend.

All together, this meal provided:
Grains: 2 1/2 oz (1 1/2 from tortilla, and 1 whole from brown rice in wrap)
Fruits: 1 cup (juice)
Vegetables: 1/2 cup (spinach in wrap)
Milk: 1/4 cup (Parmesan cheese in wrap)
Meats & beans: 3 oz (chicken in wrap)
Oils: 2 teaspoons (pesto sauce in wrap)

The cost of this meal (if I had prepared it at home) was approximately: $1.63

Party Snacks!
As snacks for the party, I made spinach artichoke dip and served that along with (store bought) hummus and salsa with tortilla chips, Triscuit crackers and honey wheat pretzel sticks to dip with. I didn't think to take pictures of it all (alcohol might have been involved) but I do have an idea of what I ate throughout the night. I had about 6 tortilla chips, 8 pretzels, about 2 tablespoons each of the hummus and salsa, and 1/4 cup of the spinach/artichoke dip. Overall, the party was a huge success! Everyone had a great time (and partied like it was 1999, as per our theme), nothing got broken, and the cops didn't show up...what more could I ask for?

All together, this meal provided:
Grains: 2 oz whole (corn tortilla chips and pretzels)
Fruits: 0
Vegetables: 3/4 cup (hummus, spin/artichoke dip and salsa)
Milk: 1/2 cup (cheese in dip)
Meats & beans: 0
Oils: 1 teaspoon (corn tortilla chips were fried)

The cost of this meal was approximately: $1.63

How did I do today?
Grains: 6 1/2 oz out of 6 oz (5 were whole)
Fruits: 1 1/4 cups out of 2 cups
Vegetables: 2 1/4 cups out of 2 1/2 cups
Milk: 1 3/4 cups out of 3 cups
Meats & Beans: 5 1/2 oz out of 5 1/2 oz
Oils: 3 teaspoons out of 6 teaspoons

Total cost for the day: $4.94

This was an unusual day, for many reasons. I had a lot going on, so I didn't have much time to think about how I would fulfill all of my nutritional requirements. I still did okay, all things considered, but I did fall short in a few areas. I will try and make it up tomorrow...hopefully it will all even out!

Breakfast...in three parts!
When I have to work early in the morning, I usually eat my breakfast in shifts so as to keep from getting too hungry before lunch. Right before I left the house (at 6 in the morning...ugh) I just had a cup of coffee and a small (4 oz) glass of orange juice. Once I got settled at work, I had a 6 oz cup of fat free vanilla yogurt mixed with 1/2 cup of granola cereal and 1/4 cup of dried fruit. Later in the morning, I grabbed a bran muffin from the kitchen. This kept me going through the morning, all the way through my 30 minute walk on the treadmill during lunch. I had to get that exercise in before I lost my alertness for the day, which is unavoidable when I only got 6 hours of sleep.

All together, this meal provided:
Grains: 2 1/2 oz whole (granola cereal and small bran muffin)
Fruits: 1 cup (1/2 from orange juice and 1/2 from dried fruit)
Vegetables: 0
Milk: 3/4 cup (yogurt)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $1.22

Lunch
When I came back from walking, I had my PB&J sandwich on whole wheat Sara Lee bread that I brought along with me today. The sandwich had 2 tablespoons of peanut butter, with about a teaspoon of grape jelly. I also had the rest of a bag-about 1 ounce-of Baked Lays potato chips (they were pretty broken up, so I left them inside the bag for the picture) and another 6 oz cup of fat free yogurt (cherry flavored this time). The one good thing about coming in so early...is I get to leave early too! Only a couple of hours to go after lunch!

All together, this meal provided:
Grains: 2 oz whole (bread)
Fruits: 0
Vegetables: 1/2 cup (chips)
Milk: 3/4 cup (yogurt)
Meats & beans: 2 oz (peanut butter)
Oils: 2 teaspoons (peanut butter)

The cost of this meal was approximately: $1.28

Dinner
I got a "second wind" of energy when I left work, and actually got some homework done when I got home. I didn't really feel like doing much aside from those things that could be accomplished while sitting on the couch-but at least I got something done! I kind of threw together dinner tonight, because I didn't feel like going to the store. I made "fake chicken" pesto wraps with Boca "chicken" patties. I baked the patties in the oven, then cut them up and put them on whole wheat Manny's tortillas with 1/4 cup of shredded mozzarella cheese, 1/2 tablespoon of pesto sauce, and a cup of fresh spinach. I put them in the oven to let the cheese melt for just a few minutes before rolling them up. For sides, I made some Alexia potatoes and steamed frozen broccoli. My portion was one wrap with 1/2 cup of potatoes and 3/4 cup broccoli with a teaspoon of Smart Balance Light. I also had a cup of Old Orchard Blueberry Pomegranate 100% juice blend. It might have been thrown together, but it turned out pretty good!

All together, this meal provided:
Grains: 1 1/2 oz whole (tortilla)
Fruits: 1 cup (juice)
Vegetables: 1 3/4 cups (1/2 from potatoes, 1/2 from spinach and 3/4 from broccoli)
Milk: 3/4 cup (mozzarella cheese)
Meats & beans: 2 1/2 oz (Boca "chicken" patty)
Oils: 3 teaspoons (2 from pesto sauce and 1 from Smart Balance)

The cost of this meal was approximately: $2.50

How did I do today?
Grains: 6 oz out of 6 oz (all were whole)
Fruits: 2 cups out of 2 cups
Vegetables: 2 1/4 cups out of 2 1/2 cups
Milk: 2 1/4 cups out of 3 cups
Meats & Beans: 4 1/2 oz out of 5 1/2 oz
Oils: 5 teaspoons out of 6 teaspoons

Total cost for the day: $5.00

Breakfast
This morning, after my cup of coffee (no latte this morning) I made my own apple cinnamon oatmeal. I woke up knowing that I wanted oatmeal, but as I am on my quest to try new things, I decided to get a little creative with my additions: half of an apple, chopped into small pieces (about 1/2 cup). I added this in before I cooked the oats (1/4 cup + 1/8 cup) with a cup of skim milk. That way, I figured, the apple would get softer. After it was done cooking, I added a generous amount of cinnamon and 2 tablespoons of raisins. This was so good! I used to eat the packaged apple cinnamon oatmeal, and never liked it-I guess fresh ingredients make all the difference. Yum! Now I'm ready to try and get through this chapter of reading for Biochem before I head to class. Happy Thursday!

All together, this meal provided:
Grains: 1 1/2 oz whole (oatmeal)
Fruits: 3/4 cup (1/2 from apple and 1/4 from raisins)
Vegetables: 0
Milk: 1 cup (skim milk in oatmeal)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $0.81

Lunch/Snack
Before I went to class, I had a small lunch of the leftover tortellini pasta with pesto and veggies from last night. The portion was about a cup of tortellini with 1/2 cup of mixed peas & carrots and a teaspoon of pesto, topped with a tablespoon of Parmesan cheese. This was a small lunch because I knew I was going to want to eat again later before I headed out to practicum. Later, I had the other half of the apple from this morning (I preserved it by placing it in a tupperware container of water) with 2 tablespoons of peanut butter and a 6 oz cup of fat free yogurt.


All together, this meal provided:
Grains: 1 ½ oz (tortellini)
Fruits: 1/2 cup (apple)
Vegetables: ½ cup (peas & carrots in pasta)
Milk: 1 cup (1/4 from cheese in tortellini and ¾ from yogurt)
Meats & beans: 2 oz (peanut butter)
Oils: 3 teaspoons (1 from pesto sauce and 2 from peanut butter)

The cost of this meal was approximately: $1.77

Breakfast for Dinner!
I LOVE making big breakfasts, but am not always in the mood, nor do I have the time needed for preparing them, in the morning. Tonight I made an egg casserole: sautéed potatoes with tomatoes, spinach, Better n'eggs, and cheddar cheese. This time, I used frozen potatoe wedges (Alexia brand). I thawed them for a couple minutes in the microwave, chopped them into small pieces (it ended up being about a cup total), and then sautéed them with a little vegetable oil (about a teaspoon per serving) in a skillet. It would be cheaper to use a whole potato, I know-but I had these on hand, and they are already seasoned-plus they cook much faster this way. Once the potato was nicely browned, I added a cup of canned diced tomatoes (store brand-no salt added variety). I did not add the juice-I drained it off before adding to the skillet. Then, I threw in about 4 cups of fresh spinach. As soon as the spinach was wilted and the tomatoes were hot, I added 1 ½ cups of Better n’eggs and scrambled everything together. I split this into 2 servings for me and Matt, and added ¼ cup of reduced fat shredded cheddar cheese (store brand) to each one. I also had 2 slices of whole wheat toast with a teaspoon of Smart Balance Light and an 8 oz glass of orange juice. This is a very satisfying and healthy meal that is good morning, noon or night!

All together, this meal provided:
Grains: 2 oz whole (toast)
Fruits: 1 cup (orange juice)
Vegetables: 2 cups (½ from potatoes, ½ from tomatoes and 1 from spinach)
Milk: 1 cup (cheddar cheese)
Meats & beans: 3 oz (from ¾ cup egg substitute)
Oils: 1 teaspoons (vegetable oil for sautéing)

The cost of this meal was approximately: $2.48

How did I do today?
Grains: 6 oz out of 6 oz (4 ½ were whole)
Fruits: 2 ¼ cups out of 2 cups
Vegetables: 2 ½ cups out of 2 ½ cups
Milk: 3 ¼ cups out of 3 cups
Meats & Beans: 5 oz out of 5 1/2 oz
Oils: 5 teaspoons out of 6 teaspoons

Total cost for the day: $5.06

1.28.09-More snow!

Breakfast
I woke up to way more snow than I expected today! My whole car was pretty much snowed in, so I went outside and cleaned it off after I had my latte this morning (espresso mixed with 1 cup skim milk, topped with cinnamon). I knew I had better do it now, before I was showered and ready to go! Later in the morning, before I left for work, I had a 6 oz cup of fat free vanilla yogurt (store brand) mixed with 1/2 cup of granola cereal and 1/4 cup mixed dried fruit (Archer Farms).

All together, this meal provided:
Grains: 1 oz whole (granola cereal)
Fruits: 1/2 cup (dried fruit)
Vegetables: 0
Milk: 1 3/4 cup (skim milk in latte and yogurt)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $1.40

Lunch
Today was a crazy day at work. A lot of people didn't make it in due to the weather, which I could tell right away when I found a parking spot much too easily. I had to help out in another department today on top of my regular job, so it was extra hectic for me. I still found time to go walk on the treadmill for a half hour in the employee wellness center (it is so cool to work somewhere that has one of those!). I was absolutely determined to get some exercise today, since I haven't been able to go walking outside (for obvious reasons) and haven't been too motivated to do my Kathy Smith workout video lately (it starts to get boring when I have each and every comment she makes memorized). Maybe after another few days I'll be ready to try it again. I had to have a very quick lunch today, since I took up most of it walking. I had 2 ounces of tuna (single serving pack-in water) on 6 Triscuit low sodium crackers, with 1/2 cup of pasta salad a co-worker brought in, and an apple. It really wasn't much of a lunch, and I never got a chance to eat the chips I brought along as a snack. Guess I'll make up for it at dinner!

All together, this meal provided:
Grains: 2 oz (1 whole from Triscuit, and 1 from pasta)
Fruits: 1 cup (apple)
Vegetables: 0
Milk: 0
Meats & beans: 2 oz (tuna)
Oils: 1 teaspoon (dressing on pasta salad)

The cost of this meal was approximately: $2.09

Dinner
I was starving when I got home tonight! I made a stop by the grocery store to pick up some pesto sauce to go with the cheese tortellini I had in the freezer. I mixed a whole package of tortellini with about 5 tablespoons of pre-made pesto (Classico brand), and mixed in a 16 oz package of frozen peas and carrots (steamed in the microwave first). I also sauteed some small chicken breasts in about a tablespoon of olive oil, and seasoned with Mrs. Dash garlic & herb blend. My portion was about 2 cups of tortellini with a tablespoon of pesto, 1 1/2 cups of veggies, and 3 ounces of chicken. I topped it with a generous drizzling of lemon juice (the kind from the plastic lemon you buy at the store) and a tablespoon of Parmesan cheese. I also had a 6 oz (3/4 cup) of TJ's gala apple juice.

All together, this meal provided:
Grains: 3 oz (tortellini)
Fruits: 3/4 cup (apple juice)
Vegetables: 1 1/2 cups
Milk: 3/4 cup (1/2 cup from tortellini and 1/4 from Parmesan cheese)
Meats & beans: 3 oz (chicken)
Oils: 3 teaspoons (pesto sauce and olive oil)

The cost of this meal was approximately: $2.27

How did I do today?
Grains: 6 oz out of 6 oz (2 were whole)
Fruits: 2 1/4 cups out of 2 cups
Vegetables:1 1/2 cups out of 2 1/2 cups
Milk: 2 1/2 cups out of 3 cups
Meats & Beans: 5 oz out of 5 1/2 oz
Oils: 4 teaspoons out of 6 teaspoons

Total cost for the day: $5.76

1.27.09 - Let it snow!

Breakfast
I'm back on the oatmeal today, after only a only day hiatus. It is such a nice winter meal though, and today is definitely a winter day! We got a couple inches of snow last night, and are due to get a few more before the day is over. I dutifully checked the school closings this morning, hoping I would see my college on them, and was sorely disappointed. It really is just as exciting when you get a snow day as an adult... until you realize that it's your money down the drain, of course! Today I made my oatmeal with 1/4 + 1/8 cup of quick oats, a cup of skim milk, 1/4 cup of raisins and 2 tablespoons of walnuts. I also added a pretty generous amount of cinnamon on top of the oatmeal, and had a cup of OJ on the side. Now, off to school!

All together, this meal provided:
Grains: 1 1/2 oz whole (oatmeal)
Fruits: 1/2 cup (raisins)
Vegetables: 0
Milk: 1 cup (milk)
Meats & beans: 1 oz (walnuts)
Oils: 1 teaspoon (walnuts)

The cost of this meal was approximately: $0.75

Snack
I had a Market Pantry banana nut granola bar as a snack between classes. I'm going to wait until later to have lunch, because Matt and I are planning sort of a date for this afternoon, weather permitting.
All together, this meal provided:
Grains: 1/2 oz whole
The cost of this meal was approximately: $0.25



Lunch
We ended up going to Bread Company (Panera) for lunch. I got a "pick two" with black bean soup, 1/2 of a Mediterranean veggie sandwich, Baked Lays chips, and a latte. It was a pretty good lunch-fairly balanced as it includes almost all of the food groups (fruit is missing). Panera is definitely a luxury at the prices they charge, but I tried not to think about it and enjoyed the time together, along with the people watching, and winter watching, out the window.

All together, this meal provided:
Grains: 1 oz (bread)
Fruits: 0
Vegetables: 1 1/4 cups (chips and veggies on sandwich: lettuce, tomatoes, cucumbers, peppers and onions)
Milk: 1 1/4 cups (1 from skim milk in latte and 1/4 from feta cheese on sandwich)
Meats & beans: 3 oz (2 from 1/2 cup beans in soup, and 1 from a tablespoon of hummus on sandwich)
Oils: 0

The cost of this meal (if I had prepared it at home) was approximately: $1.45 (quite a difference from the $10 I paid in the store!)

Dinner
I made "fake chicken Parmesan" for dinner tonight. This is a lot like regular chicken Parmesan, with a Boca "chicken" patty substituted instead of meat. I like to use vegetarian substitutes once in awhile, although I'm not a vegetarian. The Boca products are very good, but I will say they are a bit pricey at $3.49 for a package of 4. It is, honestly, cheaper to use real meat-but it's nice for a change, and they are very easy to prepare-just pop it in the oven for 15 minutes, whereas with real chicken I would have had to wait at least twice that. The rest of the meal was equally quick to throw together: whole wheat spaghetti, Classico tomato & basil pasta sauce, and frozen broccoli steamed in the microwave. I had a cup of pasta with 1/2 cup of sauce, a Boca patty with 1/4 cup of mozzarella cheese melted on top, and 1 1/2 cup of broccoli with a teaspoon of Smart Balance Light and a little Mrs. Dash on top. Not exactly an Italian classic, but nice for a cold, snowy evening when you don't feel like doing much!


All together, this meal provided:
Grains: 1 oz whole (spaghetti pasta)
Fruits: 0
Vegetables: 2 cups (pasta sauce and broccoli)
Milk: 3/4 cup (mozzarella cheese)
Meats & beans: 2 1/2 oz (Boca patty)
Oils: 1 teaspoon (Smart Balance)

The cost of this meal was approximately: $2.36

How did I do today?
Grains: 5 oz out of 6 oz (4 were whole)
Fruits: 1 1/2 cups out of 2 cups
Vegetables: 3 cups out of 2 1/2 cups
Milk: 3 cups out of 3 cups
Meats & Beans: 6 oz out of 5 1/2 oz
Oils: 3 teaspoons out of 6 teaspoons

Total cost for the day: $4.82

Breakfast
Today I had a pretty simple breakfast-1 1/2 cups of Kashi Honey Toasted Oats cereal with a cup of skim milk, and a cup of orange juice (Old Orchard, 100% juice from concentrate). I had to be at practicum early today, then straight to school for a meeting and a class directly afterward, so I needed something that would keep me full for awhile. I love Kashi cereals-they are full of whole grains (and therefore fiber) and don't include many added sugars. Plus, every variety I have had tastes great. If I could afford to, I'd eat them all the time, but they are usually pretty pricey. Every once in awhile, Target puts them on sale and I stock up. I got this box for only $2.50-a savings of nearly $1.50 off the regular price.

All together, this meal provided:
Grains: 1 1/2 oz whole (cereal)
Fruits: 1 cup (orange juice)
Vegetables: 0
Milk: 1 cup (skim milk)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $1.15

Lunch=snacks: a change of plans!
I finished up with practicum and had to rush right over to school to make a noon meeting for an organization that I joined last semester. I kind of feel old when I go to these meetings, as most of the other members are the age you are supposed to be when you attend college...but it's nice to get involved, and most people think I'm younger than I actually am so I think I blend in okay. Anyway, at these meetings they usually serve pizza. I decided this morning that I would eat a slice of cheese pizza, but also bring along some snacks for later so I could still fulfill some of my requirements in other food groups. I brought along a banana, some homemade trail mix (22 almonds with 1/4 cup of dried mixed fruit), and an ounce of baked potato chips. Well, I was totally thrown for a loop when I got to the meeting and found they were serving chili cheese nachos instead of pizza! I'll be honest-nachos are not my thing-so I politely did not partake (hopefully unnoticed, but I'm not totally sure about that), and ate my snacks later during class. It was really not much of a lunch, so I had another snack when I got home-a slice of toasted whole wheat bread with a tablespoon of peanut butter. This just goes to show that, no matter how well you try to plan balanced meals, it's impossible to predict how things are actually going to turn out! I'm just glad I was prepared with snacks, or I would have been starving (or had to eat the nachos anyway).

All together, this meal provided:
Grains: 1 oz whole (bread)
Fruits: 1/2 cup (dried fruit)
Vegetables: 1/2 cup (baked chips)
Milk: 0
Meats & beans: 3 oz (2 from almonds and 1 from peanut butter)
Oils: 3 teaspoons (2 from almonds and 1 from peanut butter)

The cost of this meal was approximately: $1.34

Dinner
I didn't get my pizza for lunch today, so I decided to make it for dinner, using my 100% whole wheat homemade pizza crust recipe. I know I have posted this recipe before, but since I have some new readers I will post again. This recipe is SO easy! Anyone can make it-don't be scared off by the fact that it's bread and has to rise, etc. Heat 1/2 cup of water in the microwave until it's hot but not boiling. Pour it in a mixing bowl and add 1 packet of active yeast (I have had better results with active, as opposed to very or highly active). Stir in 2 teaspoons of honey and 1/4 teaspoon of salt. Give it a few minutes to do it's thing, then start slowly adding whole wheat flour. I start with 1/2 cup, and usually end up adding about 3 of these by the time it's ready. How do you know when it's ready? Well, that part isn't so simple to explain. Once the mixture turns into a soft dough and is sticking together in one ball rather than to the sides of the bowl, it's time to take it out and start kneading it on a floured surface (the counter works just fine). Knead it for a few minutes until it sort of "bounces back" when you poke it...so it's a little firm, yet still somewhat soft. Once you think it's had enough, place it in another clean bowl on top of a tablespoon or so of oil (olive oil gives it the best flavor). Cover tightly with plastic wrap, and let it sit in a warm area (next to the preheating oven is perfect) for about 15 minutes. After the dough has risen to my satisfaction, I take it out and place it on a pizza pan well coated with cooking spray. I don't to any fancy tricks to spread out the dough-I just stretch it out across the pan. It's not usually a perfect circle, but so what? Recently, I have begun letting the dough rise again once it's on the pan. I cover it with plastic wrap (loosely this time) and let it sit for another 5 minutes or so. This seems to make it a little softer after baking-just a personal preference. After it has finished rising, it's time to add the toppings! This time, I made my own pizza sauce with a can of no-salt-added tomato paste. I added water until it was "sauce-like"-it took about 3/4 cup. I also added dried herbs and spices: oregano, basil, garlic, and a "dash" of Mrs. Dash garlic & herb seasoning. I covered the pizza with the sauce (it was a lot-but I like saucy pizza), then added steamed fresh spinach (about 4 cups before I steamed it) and a sliced chicken sausage. A pizza wouldn't be a pizza without the cheese, so I also added 1 cup of part-skim mozzarella and 1/2 cup of feta crumbles. The feta was actually a nice touch, and went very well with the spinach and sausage. In fact, this was probably one of the best pizzas I have ever made, if I do say so myself! I had 4 small slices, which was close to half of the 10 inch pizza.

All together, this meal provided:
Grains: 4 oz whole (pizza crust)
Fruits: 0
Vegetables: 1 1/2 cup (1 from spinach and 1/2 from sauce)
Milk: 2 cups (mozzarella and feta cheese)
Meats & beans: 1 1/2 oz (about 1/2 of a chicken sausage on my portion)
Oils: 2 teaspoons (oil on dough)

The cost of this meal was approximately: $2.77

How did I do today?
Grains: 6 1/2 oz out of 6 oz (all were whole)
Fruits: 2 1/4 cups out of 2 cups
Vegetables: 2 cups out of 2 1/2 cups
Milk: 3 cups out of 3 cups
Meats & Beans: 4 1/2 oz out of 5 1/2 oz
Oils: 5 teaspoons out of 6 teaspoons

Total cost for the day: $5.27

Weekly wrap-up: 1/19/09-1/25/09

How did I do this week?

My average serving per day:
Grains: 5 1/2 oz
Fruits: 2 cups
Vegetables: 2 1/2 cups
Milk: 2 1/2 cups
Meats & beans: 5 1/4 oz
Oils: 3 teaspoons

Average cost per day: $4.68
Total cost for the week: $32.75

This was a very good week. I fell just a little short on grains, milk and meats/beans, and I'm still only getting about 50% of my recommendation for oils. I guess I just don't use fats for cooking very often, and I can only eat so much peanut butter, almonds and walnuts in a day.
My cost was also very low this week...I beat the Thrifty budget by $3.00!
I have already found some great ways to prepare low cost, nutritious meals over the past several weeks-but I am still searching for more new ways to eat cheap and stay healthy!

Finally...a day off!

Breakfast
I began my day with a homemade latte today. I added a cup of hot skim milk to my espresso, and mixed in a packet of Equal and a little vanilla extract. I topped it off with some cinnamon and cocoa powder. I'm not sure what to call it...a vanilla-cinna-mocha skinny latte? Watch out, Starbucks!
Still on my quest to try new things, I made yet another exploration this morning with my oatmeal. I prepared it as usual: 1/4 + 1/8 cup of quick oats heated with 1 cup of skim milk, and a packet of Equal added for sweetness. Then, I added 1/2 cup of canned pumpkin (unsweetened). I would never have thought of this on my own, but someone mentioned to me that they had seen it somewhere and I thought it might be worth trying. Then, pumpkin came up in the budget foods article I read recently (see link in yesterday's post) and I was inspired enough to try it. I may have added too much, as it made my oatmeal kind of pasty in texture. However, I wanted to add an amount that would at least be significant toward my recommendations. I also added 2 tablespoons of chopped walnuts. For some reason, I thought it would taste like pumpkin pie, but it didn't (I guess that's because pumpkin pie has all kinds of sugar and other ingredients added to it...silly me). I did add a considerable amount of cinnamon, and a little nutmeg to try and capture that tasty dessert flavor, but I must be honest...I wasn't that impressed. It was really just what it sounds like...pureed squash added to oatmeal. I'm not sure if I will be having this again, but at least I tried, right? Now I have to find something to do with the rest of the can of pumpkin. I see myself baking pumpkin muffins in the near future...

All together, this meal provided:
Grains: 1 1/2 oz whole (oatmeal)
Fruits: 0
Vegetables: 1/2 cup (pumpkin)
Milk: 2 cup (skim milk in latte and oatmeal)
Meats & beans: 1 oz (walnuts)
Oils: 1 teaspoon (walnuts)

The cost of this meal was approximately: $1.03

Lunch
Today, I had the leftover chickpeas, tomatoes and brown rice from dinner last night (there was about a cup left). I also steamed a cup of frozen green beans and mixed them with a teaspoon of Smart Balance Light. I was afraid this wouldn't fill me up (I'm eating lunch late today, and not planning to have a snack this afternoon before dinner) so I also had a 6 oz cup of Schnucks fat free blueberry yogurt, and an 8 oz glass of Trader Joe's gala apple juice to drink. Okay, back to reading Biochem...gotta stay focused (or at least awake)...

All together, this meal provided:
Grains: 1 oz whole (about 1/2 cup brown rice in mixture)
Fruits: 1 cup (apple juice)
Vegetables: 1 1/4 cups (1 cup green beans + 1/4 cup tomatoes in mixture)
Milk: 3/4 cup (yogurt)
Meats & beans: 1 oz (about 1/4 cup chickpeas in mixture)
Oils: 1 teaspoon (Smart Balance on green beans)

The cost of this meal was approximately: $1.06

Dinner
I made stir-fried teriyaki vegetables with chicken over brown rice for dinner tonight. First, I heated 1 1/2 tablespoons of vegetable oil in a wok with 2 cloves of minced fresh garlic. Next, I threw in about 8 ounces of cubed chicken breast and cooked for about 5 minutes. Last, I added a 16 oz bag of frozen mixed stir-fry veggies (Archer Farms brand, from Target) and the rest of a bag of frozen broccoli I had sitting in freezer, and cooked until everything was hot. Just before serving, I added 2 tablespoons of Kikkoman low sodium teriyaki sauce (about a tablespoon per serving). My portion was 1 cup of brown rice (Uncle Ben's) with 1 1/2 cups of vegetables and 4 ounces of chicken. I also had a cup of canned apricots (Schnucks brand) in pear juice. This was an easy meal that was fun to make...you can't go wrong with anything that involves the use of a wok!

All together, this meal provided:
Grains: 2 oz whole (brown rice)
Fruits: 1 cup (apricots)
Vegetables: 1 1/2 cups (mixed vegetables)
Milk: 0
Meats & beans: 4 oz (chicken)
Oils: 2 teaspoons (oil)

The cost of this meal was approximately: $2.61

How did I do today?
Grains: 4 1/2 oz out of 6 oz (all were whole)
Fruits: 2 cups out of 2 cups
Vegetables: 3 1/4 cups out of 2 1/2 cups
Milk: 2 3/4 cups out of 3 cups
Meats & Beans: 6 oz out of 5 1/2 oz
Oils: 4 teaspoons out of 6 teaspoons

Total cost for the day: $4.70

Trying some new things...

Breakfast

This morning I had 1 1/4 cups of Raisin Bran (Market Pantry) with a cup of skim milk, and an 8 ounce glass of orange juice. I decided to try something new with my orange juice: I bought the Old Orchard frozen concentrate and reconstituted it with water. It's still 100% juice, and the taste was still great-plus, I saved about $0.10 per 8 ounce serving compared to the Schnucks brand in the carton that I usually buy. The variety I bought even had calcium added, so in my quest to spend the least amount of money without sacrificing nutrition, this was definitely a good buy!
A little later in the morning, I had a blueberry muffin at work along with another cup of coffee. I usually have the bran muffin, but the blueberry wasn't bad!

All together, this meal provided:
Grains: 3 oz (1 1/2 whole from cereal, and 1 1/2 from muffin)
Fruits: 1 1/4 cup (1 from OJ and 1/4 from raisins in cereal)
Vegetables: 0
Milk: 1 cup (skim milk)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $0.95

Lunch

I decided to try a few new things at the store last time. I read an article about budget foods (wonder why I was drawn to that one!) and was glad to see that I am already eating many of the things it suggests (spinach, sweet potatoes, beans, yogurt and carrots).
http://www.livingstondaily.com/article/20090119/NEWS01/301190017
The article also gave me some new ideas, which was nice because I feel like I am starting to repeat meals a little too much. One of my goals is to not eat the same thing for breakfast two days in a row-which I am achieving-but I am starting to go with an every other day pattern for certain things, such as oatmeal. This article also reminded me that I need to be including fish in my diet-especially fatty fish like tuna and salmon, which contains omega-3 fatty acids. Omega-3's are extremely important for heart health, and as a nutrition student I should know better than to leave them out! I decided that tuna would be a good, simple place to start. I almost bought the canned kind, but then saw that the single serving (2 oz) packets were on sale, and the price difference was negligible, so I went for it. Today I had the whole 2 oz package of tuna (in water, not oil) on 6 Triscuit crackers (low sodium variety). I also had a 6 oz cup of Schnucks fat free cherry yogurt and an Empire apple.

All together, this meal provided:
Grains: 1 oz whole (Triscuit crackers)
Fruits: 1 cup (small apple)
Vegetables: 0
Milk: 3/4 cup (yogurt)
Meats & beans: 2 oz (tuna)
Oils: 0

The cost of this meal was approximately: $2.53

Dinner
Tonight I made another deliciously simple recipe from The Vegetarian 5-Ingredient Gourmet cookbook: Chickpeas with Tomatoes and Brown Rice. I have made this one once before and was very impressed by its simplicity and great taste. I only made about half of the rice that the recipe calls for, because I was only cooking for two and also because I wanted more of the other ingredients in each serving. First, I boiled 1 1/2 cups of water and added about 3/4 cup of brown rice (Uncle Ben's-not the instant kind). I reduced the heat and allowed the rice to absorb the water for about 30 minutes, then added a 15.5 oz can of rinsed S&W low sodium chickpeas and a 15.5 oz can of Schnucks no salt added diced tomatoes (undrained). After mixing well, I added cumin, salt and pepper to taste. I probably used about 2 teaspoons of the cumin, and maybe 1/8 teaspoon each of the salt and pepper (I'd hate to ruin the "low sodium" aspect I was trying to achieve here). The actual recipe calls for sliced green onions, but I left them out as I did not have them on hand, and didn't think they'd be missed. Instead, I added a little dried cilantro to the top of the dish before I served it. I also made a spinach salad with walnuts, feta cheese, and low-fat raspberry vinaigrette dressing. My portion was about 1 3/4 cups of the chickpea, tomato and rice mixture and 2 cups of spinach salad with 2 tablespoons of walnuts, about 1/4 cup of feta cheese, and a tablespoon of dressing. I am off tomorrow (no work, AND no practicum!), so I decided to pick up a bottle of wine from World Market to have with dinner tonight. From the Mediterranean region, this mix of Tempranillo and Merlot was the perfect compliment to the meal...I even made sure by having a second glass!

All together, this meal provided:
Grains: 1 1/2 oz whole (brown rice)
Fruits: 0
Vegetables: 1 1/2 cups (1 from spinach and 1/2 from tomatoes)
Milk: 3/4 cup (feta cheese)
Meats & beans: 3 oz (1 from walnuts and 2 from chickpeas)
Oils: 2 teaspoons (1 from walnuts and 1 from dressing)

The cost of this meal was approximately: $1.77 (does not include the wine-although it was only 5.99 for the bottle...a great value for the quality!)

How did I do today?
Grains: 5 1/2 oz out of 6 oz (4 were whole)
Fruits: 2 1/2 cups out of 2 cups
Vegetables: 1 1/2 cups out of 2 1/2 cups
Milk: 2 1/4 cups out of 3 cups
Meats & Beans: 5 oz out of 5 1/2 oz
Oils: 2 teaspoons out of 6 teaspoons

Total cost for the day: $5.24

1.23.09

Breakfast
Today I started with "double" bowl of oatmeal (1/2 cup of oats instead of my normal 1/4), made with a cup of skim milk. I had practicum again this morning, and I have noticed they don't take a break until after noon. There's really no time for snacking, either-so I wanted to make sure I stayed full. I added 1/4 cup of dried mixed fruit (Archer Farms), and a few shakes of cinnamon. I also had a 6 oz. glass of apple juice.

All together, this meal provided:
Grains: 2 oz whole (oatmeal)
Fruits: 1 1/4 cups (dried fruit and apple juice)
Vegetables: 0
Milk: 1 cup (skim milk in oatmeal)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $0.73

Lunch/snack
I brought a PBJ along, as well as 15 baby carrots to snack on when I got the chance. Luckily, I was busy enough that I didn't even realize I was hungry. I forgot about this effect that working in food service can have-it's been so long since I've worked in it. I have become totally spoiled by working jobs where all I do is sit at a desk all day, and am able to eat whenever I want to. I was able to sit down for a few minutes and eat my sandwich, but the carrots became a snack later in the afternoon when I got off, along with a 6 oz fat free yogurt cup when I realized how hungry I was.

All together, this meal provided:
Grains: 2 oz whole (bread)
Fruits: 0
Vegetables: 1 1/4 cups (carrots)
Milk: 3/4 cup (yogurt)
Meats & beans: 2 oz (peanut butter)
Oils: 2 teaspoons (peanut butter)

The cost of this meal was approximately: $1.21

Dinner
I made black bean burritos with guacamole for dinner tonight. Avocados are not really that cheap right now, but I was really craving one. I usually make up my guacamole recipe as I go along...tonight I mashed up one avocado and added a clove of crushed garlic, a couple tablespoons of salsa, a teaspoon of lime juice, and a little salt and dried cilantro. I had one whole wheat tortilla (Manny's brand-on sale for $2.00 at Schnucks!) topped with 3/4 cup of black beans (S&W brand, low sodium-stocked up while they're on sale 3/$2.00), 1/4 cup of Schnucks reduced fat shredded cheddar cheese, 2 tablespoons of guacamole, and 2 tablespoons of salsa. I also had another 1/2 cup of the beans on the side, topped with another 2 tablespoons of guacamole and 1/2 cup of frozen, steamed zucchini/yellow squash mixture. I made my usual additions to the steamed veggies: 1 teaspoon of Smart Balance Light and a few shakes of Mrs. Dash. This was another of those quick to throw together meals...I've been having a lot of those lately-shows I'm back in school. At least I'm still keepin' it cheap!

All together, this meal provided:
Grains: 1 1/2 oz whole (tortilla)
Fruits: 1/4 cup (avocado from guacamole)
Vegetables: 1 1/4 cups (squash mix, salsa, and 1/2 cup of beans counted here)
Milk: 1 cup (cheddar cheese)
Meats & beans: 3 oz (other 3/4 cup of beans)
Oils: 1 teaspoons (Smart Balance)

The cost of this meal was approximately: $1.67

How did I do today?
Grains: 5 1/2 oz out of 6 oz (all were whole)
Fruits: 1 1/2 cups out of 2 cups
Vegetables: 2 1/2 cups out of 2 1/2 cups
Milk: 2 3/4 cups out of 3 cups
Meats & Beans: 5 oz out of 5 1/2 oz
Oils: 3 teaspoon out of 6 teaspoons

Total cost for the day: $3.61

1.22.09

Breakfast
I started with a latte instead of my regular coffee this morning, made with 1 cup of skim milk, a packet of Equal and a little cinnamon. Who needs Starbucks? I've got my own skinny latte right here in my kitchen (although I'm sure I'll break down and buy one again sometime)! I've been craving something different in the area of cereal in the morning, so last time I was at Target I checked out their Market Pantry selection. I ended up going with their version of Raisin Bran, because it seemed to be the most nutritious one they offered, at a very low price...just my style, of course. I haven't even had actual Raisin Bran cereal in years, so I figure I won't even notice if it's not the same. I tried a bowl this morning (1 1/4 cups) with 3/4 cup of skim milk. I also had a cup of Trader Joe's gala apple juice. I was impressed with the cereal...it tasted great, and at only $2.39 per box, you can't go wrong! I love Target!

All together, this meal provided:
Grains: 1 1/2 oz whole (cereal)
Fruits: 1 1/4 cup (1 from apple juice, 1/4 from raisins in cereal)
Vegetables: 0
Milk: 1 3/4 cups (skim milk in latte and cereal)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $1.13

Lunch
I had a Boca burger for lunch today (I know...I'm repeating this a lot...but they are so easy to make!). I didn't have any buns left, so I decided to make a "double" on a slice of bread. I melted a 1 oz. slice of mozzarella cheese on the burger, cut it in half and put it on the bread. I also had 6 baby carrots and 1 ounce of baked potato chips. The chips were also a new find at Target-Archer Farms garlic and rosemary variety. I have had my eye on these for awhile, but they are a little expensive. This week they were on sale, so I gave them a try. They were really good-a nice change-up from the plain Baked Lays I've been eating.

All together, this meal provided:
Grains: 1 oz whole (bread)
Fruits: 0
Vegetables: 1 cup (carrots and chips)
Milk: 3/4 cup (mozzarella cheese)
Meats & beans: 2 1/2 oz (Boca burger)
Oils: 0

The cost of this meal was approximately: $1.61

Snack
I had to go to my practicum site tonight, and I wasn't sure what time I would get out-so I had a snack before I left. I toasted a slice of whole wheat bread (Sara Lee), spread a tablespoon of peanut butter on it and had a banana on the side. I hope this keeps me going through the night-I have a feeling there won't be any time to stop and eat tonight, so I'm not even bringing anything along with me.

All together, this meal provided:
Grains: 1 oz whole (bread)
Fruits: 3/4 cup (banana)
Vegetables: 0
Milk: 0
Meats & beans: 1 oz (peanut butter)
Oils: 1 teaspoon (peanut butter)

The cost of this meal was approximately: $0.45

Dinner
I didn't get finished until 8:30 tonight, and the last thing I felt like doing was making dinner. Matt got home right when I did, and felt the same way. I ran over to Crazy Bowls and Wraps and picked up dinner. This place can be a bit pricey, but my favorite menu item is one of the cheaper ones...I got a small bean superbowl with steamed veggies and brown rice. It's a pretty simple dish-it is literally just what it sounds like. I estimated about a cup of rice, a cup of veggies and 3/4 cup beans. At $4.50, it is definitely one of their cheapest menu items-if not the cheapest altogether. Sadly, I could have made this at home for even cheaper, but it would have required me going to the grocery store and spending at least 30 minutes preparing it-so, I went the easy route tonight. I have priced it out below as if I had prepared it at home, for comparisons sake and also because I am using the "cost of food at home" as my budget amount.

All together, this meal provided:
Grains: 2 oz whole (rice)
Fruits: 0
Vegetables: 1 cup (steamed veggies)
Milk: 0
Meats & beans: 3 oz (beans)
Oils: 0

The cost of this meal (if I had prepared it at home) was approximately: $0.93 (wow-that's quite a difference in cost for convenience!)

How did I do today?
Grains: 5 1/2 oz out of 6 oz (all were whole)
Fruits: 2 cups out of 2 cups
Vegetables: 2 cups out of 2 1/2 cups
Milk: 2 1/2 cups out of 3 cups
Meats & Beans: 6 1/2 oz out of 5 1/2 oz
Oils: 1 teaspoon out of 6 teaspoons

Total cost for the day: $4.12

1.21.09

Breakfast
Today I had oatmeal-1/4 cup of quick oats with 3/4 cup of skim milk, with 11 sliced almonds and 1/4 cup of dried fruit. I found a great new option for dried fruit at Target. They sell Archer Farms dried fruit and berry blend for only $2.99 for a 13 oz package! It's a really good deal, considering some of the dried fruit I have bought in the past has only half that amount for twice the cost. This mix contains raisins, berries, pineapple and papaya. It was great in the oatmeal, too...along with my usual additions of Equal and cinnamon. I also had a 4 oz glass of Old Orchard Blueberry Pomegranate 100% juice blend.

All together, this meal provided:
Grains: 1 oz whole (oatmeal)
Fruits: 1 cup (1/2 from dried fruit, and 1/2 from juice)
Vegetables: 0
Milk: 3/4 cup (skim milk)
Meats & beans: 1 oz (almonds)
Oils: 1 teaspoon (almonds)

The cost of this meal was approximately: $0.77

Lunch/Snack
When I work the later shift, I usually continue "grazing" throughout the afternoon, to keep from starvation as I usually don't eat dinner until 8:30 or 9 these nights. Today, I had a PBJ sandwich with 2 tablespoons of Skippy Natural peanut butter (safe from the current contamination scare) and a teaspoon or so of grape jelly (right now I'm using the Target brand) on whole wheat bread (Sara Lee). I also had an ounce of Baked Lays (about 15 chips), and snacked on a 6 oz cup of Schnucks fat free yogurt and an Empire apple later in the afternoon.

All together, this meal provided:
Grains: 2 oz whole (bread)
Fruits: 1 cup (small apple)
Vegetables: 1/2 cup (chips)
Milk: 3/4 cup (yogurt)
Meats & beans: 2 oz (peanut butter)
Oils: 2 teaspoons (peanut butter)

The cost of this meal was approximately: $1.69

Dinner
Tonight I made frozen tortellini with marinara sauce (Classico brand), with steamed frozen broccoli flourets and fresh baby carrots as sides. I had about 1 1/2 cups of the tortellini with 3/4 cup of sauce topped with 1 tablespoon of Parmesan cheese, along with 1 cup of broccoli and 9 baby carrots (3/4 cup). I added a teaspoon of Smart Balance Light and a little Mrs. Dash garlic herb seasoning to the veggies. This is a very satisfying meal that's very quick to prepare and not too expensive...perfect for an night when you worked all day and don't feel like doing much in the evening!

All together, this meal provided:
Grains: 3 oz (tortellini)
Fruits: 0
Vegetables: 1 1/2 cups (pasta sauce, carrots and broccoli)
Milk: 3/4 cup (1/4 cup from Parmesan cheese, plus 1/2 cup from cheese in tortellini)
Meats & beans: 0
Oils: 1 teaspoon (Smart Balance)

The cost of this meal was approximately: $2.20

How did I do today?
Grains: 6 oz out of 6 oz (3 were whole)
Fruits: 2 cups out of 2 cups
Vegetables: 3 cups out of 2 1/2 cups
Milk: 2 1/4 cups out of 3 cups
Meats & Beans: 3 oz out of 5 1/2 oz
Oils: 4 teaspoons out of 6 teaspoons

Total cost for the day: $4.65

1.20.09

Breakfast
I started with a latte this morning: a double shot of espresso with 1 cup of hot skim milk, a packet of Equal and a little cinnamon. Then I had about 1 1/2 cups of Kashi Cinnamon Harvest cereal with 3/4 cup of skim milk, and a 6 oz (3/4 cup) glass of Old Orchard Blueberry Pomegranate juice. I already got more than half my recommendation of milk for the day, all in one meal. Aren't lattes great?!

All together, this meal provided:
Grains: 2 1/2 oz whole (cereal)
Fruits: 3/4 cup (juice)
Vegetables: 0
Milk: 1 3/4 cups (skim milk in latte and cereal)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $1.19

Snack
I had a Market Pantry (Target brand) banana nut granola bar as a snack while I was at school.

This meal provided:
Grains: 1/2 oz whole
The cost of this meal was approximately: $0.25



Lunch
I had a Boca burger with mozzarella cheese on a whole wheat Trader Joe's bun for lunch today. I also had the rest of the spinach rice (about 1/2 cup was left from last night), as well as the remaining 3 maple roasted carrots. I used about a tablespoon of ketchup to dip the burger in. I just can't eat a burger without ketchup-not even a Boca burger!


All together, this meal provided:
Grains: 2 oz whole (bun)
Fruits: 0
Vegetables: 1/2 cup (spinach and carrots)
Milk: 3/4 cup (mozzarella cheese)
Meats & beans: 2 1/2 oz (Boca burger)
Oils: 1 teaspoon (Smart Balance in rice)

The cost of this meal was approximately: $1.67

Dinner
I made a pretty simple dinner tonight (it was a long day). I grilled Trader Joe's chicken sausage (spinach, garlic and fontina) on the stove, and made some Alexia frozen potato wedges in the oven, along with frozen broccoli, which I steamed in the microwave. I had one whole sausage, 3/4 cup of the potatoes, and 1 1/2 cups of broccoli (with 1 teaspoon of Smart Balance and Mrs. Dash added for flavor). I also had an 8 ounce glass of Trader Joe's green plant juice. This is a 100% juice blend of several types of juices, including banana, peach and many others-it's very thick, kind of like a smoothie almost. It's one of my favorites, but can only be found (at a decent price) at TJ's, so I always pick some up when I go there.

All together, this meal provided:
Grains: 0
Fruits: 1 cup (juice)
Vegetables: 2 1/4 cups (potatoes and broccoli)
Milk: 0
Meats & beans: 3 oz (chicken sausage)
Oils: 1 teaspoon (Smart Balance)

The cost of this meal was approximately: $2.53


How did I do today?
Grains: 5 1/2 oz out of 6 oz (all were whole)
Fruits: 1 3/4 cups out of 2 cups
Vegetables: 2 3/4 cups out of 2 1/2 cups
Milk: 2 1/2 cups out of 3 cups
Meats & Beans: 5 1/2 oz out of 5 1/2 oz
Oils: 2 teaspoons out of 6 teaspoons

Total cost for the day: $5.64