This week I spent about 150 on groceries for about 32 meals split across three people which leaves me with my cost per meal about 4.60.
Egg white muffins (2 per serving):
3tbs Liquid egg whites
Sautéed onions and red + green bell peppers
Two hashbrown crowns per muffin
Little bit of spinach
Topped with reduced fat cheese. Bake for 25 minutes at 350!
for these I honestly might invest in a silicon mold or get cupcake wrappers next time I make these. Very tasty I did a little salt, pepper, and sugar free ketchup on mine
Broccoli, chicken, and cheese casserole:
Sooo this one was a little tough, I just tried to weigh it all the same. Appearance didn't turn out like I wanted it, but the last time I made this it wasn't very…. health friendly like this one is.
3 1/2 pounds of seared chicken diced and seasoned to preference (I recommend maybe doing shredded I was just lazy)
32oz broccoli
1 cup shredded carrots
1 16 oz can no salt added corn
1 pouch uncle Ben's whole grain medley (obviously you can use more rice but I was making such a large amount I didn't want to bulk it tooooo much
1 white onion
1 shallot
Garlic
2 cans heart healthy Campbells cream of chicken soup (I recommend maybe doing one more I for sure didn't have enough)
2 cups shredded cheddar (if you follow this recipe maybe add a littttlle more cheese but it still comes out cheesy and delicious)
1 cup shredded pepper jack
1 tbs of milk (did this because I didn't have enough soup mixture
Mix in a bowl with 2 cups of your cheese, use the rest for topping and bake until cheese is melted and everything is combined.
Lemon pepper chicken w pasta:
Serving of protein pasta with a veggie broth lemon sauce (sauté a shallot, garlic, and onion, add veggie broth to the pan about two cups, about a table spoon of corn starch slurry, and juice of three lemons. Salt, pepper, garlic to taste)
Season skinless chicken breast with miss dash salt free lemon pepper seasoning and sear in a pan until cooked
Roasted broccoli just got some salt, pepper, garlic powder, white pepper, and a little bit of lemon pepper but not too much where it over powers due to the amount of lemon in the dish.
Charred lemon! I have a gas stove that I used to char mine, but you can easily do it in the oven. We love all the lemon since it's fresh and the pasta is good with a little bit of parm. I did roughly 4.5oz of chicken per serving because I used a little more than I meant to for the casserole so the macros shown are for a full 5oz serving!
The lemon pepper chicken is probably one of the collective favorites between my mom, boyfriend, and I. Tried the egg bites this morning and they were delicious I loved the freshness from the onion and pepper. Finally we're excited to try the casserole! Boyfriend took a nibble from what was in the dish last night and said it was tasty. Obviously I prep in large amounts so feel free if you use any of these to adjust accordingly. I personally would've wanted probably more cheese in the casserole, but regardless it still looks good.
by Moondinos