Affordable week 1 menu for 2 includes ideas for breakfast, lunch and dinner. You can substitute different vegetables if you don’t like the ones I’ve selected. Also, if you don’t like some of the spices found in the recipes substitute them for ones you do like.
All recipes are suggestions. I can’t remember the last time I followed a recipe exactly to how it was written. I use what I have to keep cost down. If I don’t have the pasta it calls for I just make one I do have. If I don’t have the type of beans it suggests I use ones I do have.
The very best way to save money is to make a larger batch of something you are already cooking and eat it two or three times in a week. Andrew and I really enjoy leftovers and as a bonus we don’t need to cook that night.
Nutritional Insight
Everyone has their own nutritional deficiencies and goals they are trying to manage on a daily basis. Our household is trying to accomplish anti-inflammatory, high protein and high fiber. It’s not easy and every meal does not always meet the mark.
We try to focus on making sure we incorporate a variety of fresh fruits, vegetables, berries, fatty fish, healthy oils, lean protein, legumes, fermented foods, nuts, warm spices, and whole grains through the week. We really try to limit or not eat fried foods, processed cheeses, processed meats, packaged snacks, sugary drinks, and baked sweets.
Affordable Week 1 Menu for 2 People
Sunday
Snack
- 1 Small Apple
- Unsalted Nuts
- 1/8 cup
Monday
Snack
- 1 Small Apple
- Unsalted Nuts
- 1/8 cup
Tuesday
Snack
- 1/4 cup cottage cheese
- 1 small apple
Wednesday
Snack
- 1/4 cup cottage cheese
- 1 small apple
Thursday
Breakfast
- Apple Raisin Baked Oatmeal
- Side:
- Plain Yogurt
- Berries
Snack
- 2 sticks celery
- 1/2 tablespoon all natural peanutbutter
Friday
Breakfast
- Apple Raisin Baked Oatmeal
- Side:
- Plain Yogurt
- Berries
Snack
- 2 sticks celery
- 1/2 tablespoon all natural peanutbutter
Saturday
Breakfast
- Apple Raisin Baked Oatmeal
- Side:
- Plain Yogurt
- Berries
Snack
- 2 sticks celery
- 1/2 tablespoon all natural peanutbutter
Grocery List
Prep the week!
I like to gather my storage containers before I start my prep. I love the look of the table with all of the containers and as I make progress the containers disappear leaving me with a sense of accomplishment and encouragement to keep going. This picture is an example of one of my prep weeks.
I like to use a sticky note or paper with a piece of tape to label my prep containers with the name of the meals.
Storage containers needed:
- 1/4 cup; 6 peeled garlic
- 3.5 cup; 1 pound green beans, trimmed (Side)
- 1.5 cup; sliced zucchini (Pesto Veggie Pizza)
- 1.5 cup; green pepper (Pesto Veggie Pizza)
- 6 cup; 1 pound broccoli, chopped (Side)
- 1/2 cup; 3 green onions (Korean Beef & Rice)
- 1.5 cup; 1 chopped onion (Pesto Veggie Pizza)
Let's start prepping!
I like to use a vegetable chopper to speed up this process.
Multiple Dishes
- Peel 6 garlic cloves put in storage container
- Trim ends of green beans and put in storage container
- Chop broccoli into bite size pieces and store in a container
Pesto Veggie Pizza
- Slice zucchini in about ¼ inch slices and store in a container
- Chop 1 green pepper in about 1/2 inch pieces and store in a container
- Chop 1 onion in about ½ inch pieces and store in a container
Korean Beef & Rice
- Chop 3 green onions and store in container
Pizza Dough
I like to make my own pizza dough at the beginning of the week. I freeze the extra dough. Pizza dough is surprisingly easy to make and it is worth the few extra steps.
Pesto
I like to freeze unused pesto in ice cube trays. I simply fill each cube with about 1 teaspoon of pesto. Once the tray is full I freeze for 24 hours then place in a freezer zip bag. This makes it easy to use pesto whenever I need it and best of all I don’t waste it. Check out other ice cube friendly freezing options: Storing Food using Ice Cube Trays
Tips and Tricks for the daily meals to go flawlessly!
Always start by reading the recipe all the way through then read my tips. Doing this before you start will help prevent “surprises” along the way.
If I’ve posted it then I have eaten it and called it good. Also, I know that the portions should work because I have done it. No guess work here.
Measuring out your portion might be new for you and still leave you hungry after the meal. This is normal and it will take your body time to adjust. Try these tips:
- Don’t miss your afternoon snack because being ravenous at dinner time will lead to over eating.
- Drink 8 ounces of water before you begin your meal and after you end your meal.
- Eat salad, vegetable soup or raw vegetables with your meal.
- Eat a piece of fruit after a meal like an apple, pear, orange, etc. This will subside the hunger and it’s good for you.
- Wait 1 hour after your meal and if you are still hungry make some pop corn.
