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.

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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 lb7 cups (cooked)$0.80
black beans, dry1 lb8 cups (cooked)$2
garbanzo beans, dry1 lb8 cups (cooked)$1.70
whole grain pasta1 lb 8 cups (cooked)$1.24
white beans, canned15 oz $.80
Corn or entirety grain tortillas8-30 $2.29
Oats, bulk1 c2 cups (cooked)$.60
entirety grain breview (half loaf for the week) $1.00
Frozen  
blended vegetables1 lb $1.39
Berries1 lb $3.00
Perishable   
soy milk, unsweetenedhalf gal$3.69
nonfat cheese optional7 oz$2.99
Nonfat Greek yogurt4- 5.3 oz$3.80
egg whites (or egg substitute)dozen$1.99
Fresh Produce   
Broccoli1 lb $1.70
Spinach1 lb 2.00
Mixed Greens1 lb 2.00
Kale1 bag (pre-reduced 14 oz) or 2 fresh bunches $2.50
Onions2 $.50
Apples35$ .75
garlicbulb$.80
sweet potatoes1/2 lb$1.00
Carrots1 lb$.75
Extra firm tofu 14 oz$1.79
Fresh fruit of choice; look for seasonal and also on sale; pick variety5-8-1.25-2.25$1.60
Bottled / Canned 
Tomato sauce15 oz$2.99
Salsa 15 oz$1.99

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

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Break fastBerry OatmealSouthwest Breakfast Burrito Fresh FruitWhole Grain Cinnamon French Toast Fruit & Yogurt ToppingEgg white Veggie Scramble Country-Style Sweet PotatoHeart Healthy Cegenuine Soy milk FruitApple-Spiced OatmealTofu Veggie Scramble Country-Layout Sweet Potatoes
SnackGreek Yogurt ParfaitGarden Greens SmoothieFresh FruitGreek Yogurt ParfaitFresh FruitFresh Fruit
LunchHummus Veggie sandwich AppleReversal Salad Carmelized Onion QuesadillaBBQ Chopped Salad Baked corn chipsReversal Salad Chili Baked PotatoReversal Salad Curry Sweet Potato SoupReversal Salad Black Bean BurritoVegetable soup Confetti Pasta Salad
SnackFresh FruitCarrots sticks + Reversal hummusFruit SmoothieMini quesadillaSlice of totality grain bread+ HummusSpicy Bean Dip Baked Corn ChipsApple
DinnerReversal Salad EnchiladaTofu and also Vegetable Stir-fryReversal Salad Cajun Beans & RiceTasty Meatmuch less TacosReversal Salad Mediterranean or Southwest PizzaEastern Stir-fryReversal 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 tofu

Basic 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.

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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?