Today is my first day of creating healthy meals on $7/day (or $49 for the week). Here’s a breakdown of what I ate today. Pardon the crappy cellphone pics. When I’m a rich and famous nutrition/food blogger with a NYT’s bestselling cookbook I’ll buy a camera. Until then…
Breakfast: Scrambled egg with spinach and mushrooms cooked in ghee, and seasoned with garlic powder, onion powder, salt and pepper.
Lunch: Stir fry (made last night) with beef and veggies- onions, radishes, asparagus green onion, mushrooms. All cooked in coconut oil and topped with red chili flakes, sesame oil, salt and pepper.
Dinner: roasted spaghetti squash, sausage, asparagus, onion, and spices. (Sorry there’s no picture of this…I made it while I was on a conference call for school. It looked so great, I couldn’t wait around to take a picture. It was deeeeelicious!)
Snack: handful of pumpkin seeds (oh, I bought pumpkin seeds, spaghetti squash and a roast today)
You’ll notice there are some items I didn’t include in the $49, mainly cooking oils and spices. Some may say this is cheating…I say tough noogies to them!
Seriously though, I only included things that one would buy every week, like meats and produce. While things like cooking oils may be a larger cost up front, they will generally last a few weeks or months depending on how often you use them.
Here is my list of preferred oils for cooking:
Grass-fed butter- Butter = awesome happiness 🙂 I’m talking real butter…not margarine or fake “buttery” spread. Other than being delicious, butter is a great source of fat soluble vitamins, dietary cholesterol , oh yeah…and it’s delicious. I usually buy Kerrygold grass-fed. If you are sensitive to dairy, ghee is a great alternative. Just be sure that the ingredients don’t include any hydrogenated anythings.
Other animal fats (duck, lamb, lard, tallow) preferably from organic, pastured sources
These fats are great for cooking because they are saturated and heat stable. Fats that are poly- or monounsaturated are more fragile and are easily damaged during cooking. Olive oil can be used for a quick saute, but I find it best added to the dish after it’s been cooked or on top of a salad.
Diane Sanfilipo has a great guide on her website for fats and oils.
I was going to try and calculate the cost of today’s meals. If I get very inspired to do math tonight I’ll give it a whirl. No promises.