When you’re trying to reverse heart condition or shed some weight, it constantly helps to plan your meals. The following is a week of sample menus to assist you obtain started. I’ve had a grocery list that consists of all the food you will certainly need for the entire week of breakfasts, lunches and also dinners (including snacks and also a few essentials for your freezer and also for leftovers) for under $48 for the week and also on average $5 -$6 a day.
You are watching: Everyday cooking with dr. dean ornish
All the food on the shopping list will aid you to create nutrient-well-off meals and also snacks.
These meals and snacks are packed through expense savings and wellness savings. All the food on the shopping list will aid you to produce nutrient-rich meals and snacks abundant in vitamins, minerals, fiber, protective antioxidants, and health-cultivating phytochemicals. The food is normally low in total fat, trans and saturated fat, cholesterol and sodium.
Your Grocery List
Total Cost for a Week of Groceries: $36.55
Total Cost a Day: $5.22
Grocery List Amount Yield Cost
|brvery own rice, dry||1 lb||7 cups (cooked)||$0.80|
|black beans, dry||1 lb||8 cups (cooked)||$2|
|garbanzo beans, dry||1 lb||8 cups (cooked)||$1.70|
|whole grain pasta||1 lb||8 cups (cooked)||$1.24|
|white beans, canned||15 oz||$.80|
|Corn or entirety grain tortillas||8-30||$2.29|
|Oats, bulk||1 c||2 cups (cooked)||$.60|
|entirety grain breview (half loaf for the week)||$1.00|
|blended vegetables||1 lb||$1.39|
|soy milk, unsweetened||half gal||$3.69|
|nonfat cheese optional||7 oz||$2.99|
|Nonfat Greek yogurt||4- 5.3 oz||$3.80|
|egg whites (or egg substitute)||dozen||$1.99|
|Mixed Greens||1 lb||2.00|
|Kale||1 bag (pre-reduced 14 oz) or 2 fresh bunches||$2.50|
|sweet potatoes||1/2 lb||$1.00|
|Extra firm tofu||14 oz||$1.79|
|Fresh fruit of choice; look for seasonal and also on sale; pick variety||5-8-||1.25-2.25$1.60|
|Bottled / Canned|
|Tomato sauce||15 oz||$2.99|
The following are examples of quick and also simple meals that have the right to be “assembled” via the pre-all set batch cooking that we described in last week’s short article Top 10 Ways to Eat Healthier Under $6 a Day and summarized listed below to carry out a headstart for your heart-healthy and balanced week.1 lb beans: cook in a slow cooker, push cooker or oven top1 lb brown rice: prepare in rice cooker, steamer or pressure cooker1 lb whole grain pasta: boil1 lb sweet potatoes: bakeChop veggies for quick and also easy assembly meals
Simple Sample Meals
|Break fast||Berry Oatmeal||Southwest Breakfast Burrito Fresh Fruit||Whole Grain Cinnamon French Toast Fruit & Yogurt Topping||Egg white Veggie Scramble Country-Style Sweet Potato||Heart Healthy Cegenuine Soy milk Fruit||Apple-Spiced Oatmeal||Tofu Veggie Scramble Country-Layout Sweet Potatoes|
|Snack||Greek Yogurt Parfait||Garden Greens Smoothie||Fresh Fruit||Greek Yogurt Parfait||Fresh Fruit||Fresh Fruit|
|Lunch||Hummus Veggie sandwich Apple||Reversal Salad Carmelized Onion Quesadilla||BBQ Chopped Salad Baked corn chips||Reversal Salad Chili Baked Potato||Reversal Salad Curry Sweet Potato Soup||Reversal Salad Black Bean Burrito||Vegetable soup Confetti Pasta Salad|
|Snack||Fresh Fruit||Carrots sticks + Reversal hummus||Fruit Smoothie||Mini quesadilla||Slice of totality grain bread+ Hummus||Spicy Bean Dip Baked Corn Chips||Apple|
|Dinner||Reversal Salad Enchilada||Tofu and also Vegetable Stir-fry||Reversal Salad Cajun Beans & Rice||Tasty Meatmuch less Tacos||Reversal Salad Mediterranean or Southwest Pizza||Eastern Stir-fry||Reversal Salad Spaghetti Fresh Fruit|
Grab Breakfast on a Budget
Berry Oatmeal: oatmeal + thawed frozen berries + soy milk
Southwest Breakfast: scramble egg whites + black beans + salsa + nonfat cheese + corn or whole grain tortilla
Whole Grain French Toast: Mix ¼ c ordinary soymilk + egg white + 1 tsp vanilla + dash cinnamon + 1-2 slices whole grain bread
Directions:Coat with milk/egg white mixtureHeat nonstick skillet on medium-highPlace coated breview on heated skillet and cook till golden brown (about 1-2 minutes each side). Top with nonfat yogurt and also fruit.
Nonfat Greek Yogurt + Berries
Simple Egg White Veggie Scramble: 3-4 egg whites or egg substitute + 1 tsp nutritional yeast ½ – 1 c fresh spinach (optional); add various other vegetables of option + salsa + add salt, pepper & spices to taste
Directions:Heat nonstick skillet on medium heatAdd egg whites and also scrambleAdd spinach and option vegetables and spices/herbsContinue to scramble until egg whites are fully cooked
Simple Cereal: Cegenuine + soy milk + fruit. Whole grain, low in fat (≤ 3 gm fat) and sugar and also high in fiber (≥3 gm fiber)
Apple Spiced Oatmeal: Oatmeal + chopped apple + cinnamon + optional sweetener to taste
Smoothies (Garden Greens or Fruit) : 1 cup soy or other nondairy milk or 1 cup water + ½ c option of fruit or veggies + optional sweetener such as steusing to taste
Directions: Blend all ingredients until smooth. Optional: Add water for larger smoothie and also include more produce, as desired.
(Use left over create pieces or frozen produce. See “Trash to Treasure” area in 10 Ways to Eat Healthier Under $6 a Day.)
Reversal Salad: Greens + chopped veggies + reversal salad dressing + optional protein: beans.
Greek Yogurt Parfait: Nonfat Plain Greek Yogurt + fresh fruit + totality grains (whole grain cereal, oats or brown rice) +optional sweetener such as stethrough to taste
Fast & Easy Recipes
Salads & Dressings
Reversal Salad: Choice of greens + chopped veggies + fat-totally free salad dressing (watch recipes below) + optional protein: beans or baked tofuBasic Balsamic: ½ c balsamic vinegar + ½ tsp dried basil + 1 tsp dried oreganoCitrus Balsamic: 1 c balsamic vinegar + 2 T Dijon mustard + squeeze of ovariety + 1 tsp of herbs of alternative (oregano, rosemary, thyme) + optional: honey or steby means of to tasteCurry Dressing: 1/3 c nonfat yogurt + 1 T rice vinegar + 1 tsp curry powder + 1 tsp nutritional yeast + optional: pinch of cayenne pepper
For extra salad dressing tips and techniques to thicken dressings, review our post on transcreating your salad dressing.
Veggie Sandwich: entirety grain bcheck out + Hummus (provided cooked garbanzo beans) + veggies
Enchilada: layer tortilla + babsence beans + brvery own rice + enchilada sauce (homemade* or store bought) + spinach + onions + various other veggies of choice)
*Homemade Enchilada Sauce: 1. Mix dry Mexideserve to spice blend ingredients together: 2 T chili powder + ½ tsp cumin + ¼ tsp onion powder + ¼ tsp garlic powder. Heat on stoveoptimal over tool warmth, 1 cup tomato sauce, ¾ c water and spice blfinish. Thicken with thickening agent such as 1 flour, cornstarch or kuzu to wanted thickness. For even more thickening methods, see Transform Your Salad Dressing.
See more: But Ipad Is Disabled And Home But To Allow Access Please Respond On Your Iphone
Caramelized Onion Quesadilla: entirety grain tortilla + carmelized oninion* + spinach + babsence beans + nonfat cheese; optional: combined veggies
Directions:Slice or dice 1/8 onionIn a nonstick skillet on medium-high warmth on stovetop, warm onion, caramelize by dry sauteing, add a pinch of salt to attract moisture out of onion and also offers the sweet caramelizing of onion, prepare until translucent and lightly browned, collection asideAdd to onions ½- 1 c spinach and also ½ c cooked black beansHeat tortilla in skillet, add beans, onion, spinach mixture in on one side of tortilla, add optional nonfat cheese and also fold over tortillaFlip tortilla to lightly brown each side of quesadilla
Stir-fries: frozen mixed vegetables + garbanzo beans or tofu +brvery own rice soy sauce + Asian, curry or your option of spices
Chili Potato: baked potato + southwest chili; optional: nonfat cheese + extra veggies
Southwest Chili: Babsence beans + salsa+ chili powder
BBQ Chopped Salad: Black beans marinated through BBQ sauce + mixed greens + diced sweet potatoes + sliced onion
BBQ Sauce: easy pantry ingredients: ¾ c ketchup + 1 garlic clove + 1 T cider vinegar + 1 ½ T vegan Worcestershire sauce + ¾ tsp paprika + ½ tsp pepper + 1/8 tsp salt + ¼ c water
Directions:Combine all ingredients in little sauce pan over medium heatBring to boil, stirring until mixed wellReduce warmth to low and gently simmer for around 30 minutes till sauce thickens sufficient to coat the ago of a spoon
Baked Tortilla Chips:
Directions:Cut tortilla into triangle shapes dimension of a tortilla chipPreheat stove 425 degreeBake tortilla on baking sheet lined via parchment paper for 10 minutes or microwave for 1-2 minutes
Cajun Beans & Rice: brown rice + black beans + 1 tsp cajun spice + spinach or kale + salsa or hot sauce
Tasty Babsence Bean & Sweet Potato Tacos (makes 2): 2 Tortillas + 1 c babsence beans + 2 T carefully diced onion + ½ garlic clove+ ½ tsp chili powder; optional: diced baked or roasted sweet potato + shredded lettuce + salsa + hot sauce
Directions:Prep ingredientsIn dry nonstick skillet over tool warm, add onion, garlic and also cook till translucent, tender and lightly brownedStir in cooked black beans and also sweet potato, chili powder and also 2 T of salsaReduce heat to low till warmedWarm tortillas in oven; serve with taco mix for tacosAdd shredded lettuce and also optional nonfat cheese, salsa and hot sauce
Curry Sweet Potato Soup (serves 2): Puree = 1 c vegetable broth (from freezer stock ) + 1 baked sweet potato (mashed) + curry powder + ¼ c babsence beans + ½ clove minced garlic + ¼ c finely diced onion
Directions:Prep ingredientsIn dry nonstick skillet over tool warmth, add onion, garlic, and also curry powder, prepare, stirring for about 1-2 minutes till onion and garlic are translucent and also lightly browned.Add stock and also mamelted potato and also carry to boil, stirring until smoothReduce heat and also simmer for around 10 minutes
Mediterranean Pizza: entirety grain tortilla + hummus + spinach + tomato + sliced onion + optional: nonfat cheese
Southwest Pizza: corn tortilla + nonfat fat refried beans (mashed black or pinto beans with Mexihave the right to spice blend) + spinach + tomato + optional: nonfat cheese
Black Bean Burrito: totality grain +tortilla + brown rice+ black beans + nonfat cheese (optional) + salsa
Vegetable Soup: 1 c vegetable broth (check out link for homemade broth ) + 1-2 T tomato paste (in pantry) + 1 frozen vegetable
Directions: Add ingredients to sauce pan and also heat. Season through herb, seasonings, salt, pepper and optional warm sauce.
Confetti Pasta Salad: 1 cooked entirety grain pasta + 1 cup chopped lightly steamed fresh or frozen blended vegetables + 2 T choice of salad dressings
Directions: Mix together in a large bowl
Spaghetti: totality wwarmth pasta + white beans + marinara sauce (homemade via fresh tomatoes)
Savvy & Simple Snacks:Fresh create on sale, such as apples, oranges, berries, bananaChopped fresh or steamed veggies, such as carrots, caulifreduced and also broccoliNonfat plain yogurt through thawed frozen fruit such as berries or peachesHummus with veggies, totality grain bcheck out, or baked tortilla chipsBaked or roasted sweet potato or yamOats through nonfat or nondairy milk or nonfat yogurtFruit or Garden Greens SmoothieBean dip: blfinish black beans + salsa + garlicParfait: nonfat Greek yogurt + berries + oats or low fat cereal
What are your quick and also basic meals that helps you stay on a healthy budget?