Healthy Cooking on a Budget January 2017

Benefits of Cooking at home Cost effective Eating out:~$8 a meal per day $40 a week, ~$2,000 a year Home cooked meal:~$5 a meal a day $25 a week, ~$1,300 a year Saves $700 a year! Improves health & well being Decreases risk of cardiovascular diseases, diabetes, and cancer Time saving Encourages healthy lifestyle habits Portion control

Chicken Pesto Meal Prep Food Cost Calories Chicken breast $6 (4 breasts) 230 Cherry tomato $2.98 20 Asparagus $3.98 21 Pasta $1.28 180 Pesto $3.99 115 Total $18.24 566 Total Cost(4): $18.24 1 Meal: $4.56 Prep: 1 hour

Caprese Chicken Meal Prep Food Cost Calories Chicken breast $6 (4 breasts) 230 Cherry tomato $2.98 20 Mozarella cheese $1.97 60 Basil $1.98 1 Total $12.92 311 Total Cost (4): $12.92 1 Meal: $3.23 Prep: 1 hour

On-the-go Meal example Food Cost Calories Tuna Sandwich w/ low fat cheese $0.69 for 3 oz of tuna $0.09 for 1 Tbsp of Mayonnaise $0.17 for 2 slices of WW Bread $0.13 for 1 slice cheese 340 Apple $0.33 55 Low- fat cheese stick $0.30 60 Crystal light $0.12 5 Total $1.83 460 Total Cost for week(4): $7.32 1 Meal: $1.83 Prep: 15 minutes

Wendy's 4 for $4 Calorie Analysis Fat: 51g Food Calories Jr. Bacon Cheeseburger 370 Fries 320 Nuggets 110 Coke 200 Total 1,000 Total Cost: $4.32 Total Calories: 1,000

Whataburger Meal Cost & Calorie Analysis Fat: 42g Food Calories Whataburger 590 Medium Fries 420 Ketchup (2) 40 Large sprite 285 Total 1335 Total Cost: ~$7.00 Total Calories: 1,335

Summary Home cooked meal: ~446 calories/ day $12.82/week, ~$667 a year Eating out: ~1000 calories/day $32/week, ~$1664 a year Save ~$1000 a year! And less than half the calories you would normally consume if you ate out most days.