The Grocery Store $1 Menu

Contributed by Fit4D Nutrition Coach
Joanne Rinker, MS, RD, CDE, LDN

When you think of the $1 menu you might automatically visualize those golden arches or the crown of the king! The problem with that $1 menu is that most of those items are very high in calories, carbohydrates, fat and saturated fat. The goal is to stick to your meal plan to be sure we have the appropriate number of carbs at each meal. Let's consider what you could have at home on your very own $1 menu. These ideas can help pocketbook as well as the readings on your meter 2 hours after you chow down! Here are a few suggestions of meals or snacks that you could make yourself for $1 or even less! (Carb counts are listed in parenthesis)

Inexpensive, Healthy Meals:

• 1 cup oatmeal made with water mixed with 1-2 Tbsp peanut butter (30g)
• 2 hard-boiled eggs and an orange (15g)
• 1-3oz baked sweet potato and 1 turkey hot dog (no bun) (20g)
• 1 cup chickpeas pureed with garlic, basil, salt and oil with 1 pita bread (45g)
• 1 cup whole-wheat pasta with ¼ cup chunky low-salt vegetable sauce (50g)
• 2 cups spinach with 5 sliced strawberries, 1oz low-fat blue cheese and 10 sprits of vinaigrette dressing. (10g)
• 1 cup brown rice with 1 chopped tomato (47g)
• 1 can chunk light tuna and 2 slices whole wheat bread (30g)

Healthy, affordable snacks:

• 1 apple and 1 wedge of laughing cow Swiss cheese (15g)
• 1 banana with 1-2 Tbsp peanut butter (20g)
• 1 low-fat yogurt with 2 Tbsp granola (15g)
• ½ broccoli head steamed with 2 Tbsp Parmesan cheese (3g)
• 1 ear of corn on the cob (15g)
• ¼ cup raisins and 2 Tbsp nuts (that you shell yourself-much cheaper) (30g)
• ½ bag of light microwave popcorn (15g)
• 4 steamed full sized carrots-YUM! (7g)
• 20 frozen grapes (18g)

For customized directions, specific to your goals and steps to get you there, schedule a call with a Fit4D Coach, or sign up for Fit4D Nutrition and Meal Planning Personalized Diabetes Coaching today!