Managing a Healthy Daily Diet on a Limited Budget

THE PROTEIN GROUP

The Protein Group - Think of protein and meat commonly pops to mind, but it's not the most inexpensive nor the healthiest forum of obtaining protein for the body. Inexpensive and healthier sources include foods with vegetable-based proteins such as beans, nuts, seeds and eggs.

Animal fat is famous for its ability to clog arteries over time and it also can contribute to rapid weight gain. Animal proteins tend to hold a few more calories per serving than vegetable-based proteins. It's important to keep in mind that saturated fat is a generous contributor to many of the negative effects associated with our circulatory health, and animal-based proteins tend to be rich in saturated fat. A healthier meat-based protein choice is fish due to its healthy content of Omega 3's which can benefit the heart.

Here is a concise comparison of animal-based protein sources vs vegetable-based protein sources regarding calorie content, fat content, saturated fat content and protein grams. The animal-based protein food sources information is based on raw foods unless otherwise noted. Another interesting thing to note is that bacon has gotten an unfair 'rap' and can be a healthy choice when eaten in moderation. While the Bacon Positives include low fat, low calories and a significant amount of protein grams, the Bacon Negatives include the unhealthy impact of sodium nitrites found in processed bacon, as well as its sodium content.

Let's compare the fat, protein and calorie content with the vegetable-based protein food sources.

Prepared canned beans are an excellent money-saver and time saver. No need to cook for hours on the stove top, thus turning the house into a hot-box. One tip that I would like to share is to rinse the beans lightly before eating. We've never been fond of the commercially-produced bean liquid. If you too do not like the bean liquid, but you find that the beans are too dry after rinsing, try adding just a tab of water to the beans and bringing them to a boil on the stove top. OR, remove 1/2 the liquid, then add water before boiling.

Inexpensive Meals From the Protein Food Group, our original recipes created in our humble kitchen.

Roasted Chicken With Ramen Noodles - Ramen Noodles are one of the most inexpensive foods and can be used to create surprisingly healthy, delicious meals for any budget.

Beans & Cornbread - Two easy methods for preparing beans & cornbread.

Grandmother's Easy Chicken & Dumplings - From start to finish, allow 20 minutes.

Shrimp Sandwiches - Ahoy, Diet Mateys! When you get in the mood to walk the Diet Plank, this seafaring low calorie recipe will bring you back to shore.

Pig in the Blanket - Another super easy, super inexpensive lower calorie recipe from Thin Thin.

Texas Chili - Ultra quick and ultra delicious!

Beef Stew - Just like mom used to make - only healthier!

Egg Salad Sandwiches - Making egg salad is a bit like making deviled eggs. About the only difference is that the egg whites get smashed.

Chicken Salad Sandwiches - A time saving low calorie recipe with a fruity twist.

Chili Cheese Burritos - Our lower calorie recipe for burritos is very easy to prepare and very inexpensive.

Chicken Enchiladas - You'll love our restaurant style creamy chicken enchiladas.

Sour Cream Chicken Enchiladas - To prepare these creamy Goddesses....

Beef Enchiladas - We use only three ingredients in our tasty beef enchiladas.

Tostados - If you're limited on your food budget, our recipe for healthy Tostados can stretch your money a long way. A can of beans, a bit of salad, a few tostada shells - and you'll have a tasty, inexpensive meal ready in minutes.

Beef Tacos -Our beef tacos are ultra easy and take only a few minutes to make. Rather than that salty expensive taco seasoning mix, we add our own spices.

Hamburgers - Hamburgers are among the most economical foods to create but they can be extreme in fat and calories. The good news is that hamburgers can still reside on the lunch or dinner menu and remain a healthy entree when the following simple tips are respected.

Mom's Meatloaf - Just like mom used to make - only healthier!

Continue to The Vegetable Group |  Return to Page 1 of this Section  |  Return to Thin Thin

The Grain Group | The Fruit Group | The Dairy Group | The Vegetable Group

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