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Hey fitness nerds!

Everyone knows it is hard to eat healthy.

It is even harder to eat healthy on a budget. But not impossible.

Contrary to common belief, some of the healthiest foods are the cheapest (like oats, rice, eggs…)

In this edition, I share my tips and tricks on how to stay healthy on a budget.

Read 🔽 below! 

🕛️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How to Eat Healthy on a Budget?

• Article Explained Simple: Ideal Weight for Your Health

• 3 Tips to Improve to Prevent Heartburn

• Healthy High Protein Lasagna Recipe

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How to Eat Healthy on a Budget?

Eating healthy doesn't have to break the bank.

First, plan your meals. This helps avoid impulse buys and reduces food waste. I plan my meals every Sunday, and it's made a big difference in my grocery bill.

Buy in bulk when it makes sense. Things like rice, beans, and oats are cheap in large quantities and last a long time.

Frozen fruits and vegetables are your friends. They're just as nutritious as fresh ones, often cheaper, and last longer.

Don't shy away from canned foods. Canned fish, beans, and tomatoes are affordable and nutritious options - tho I do try and avoid canned foods.

Look for sales and use coupons. But be careful - a deal on junk food is still junk food.

Consider cheaper protein sources like eggs, canned tuna, and legumes. They're nutritious and cost less than meat.

Buy seasonal produce. It's usually cheaper and at its nutritional peak.

Here's an example of a $50 weekly grocery list for one person:

1. Oats (42 oz) - $3

2. Eggs (1 dozen) - $3

3. Bananas (3 lbs) - $2

4. Apples (3 lbs) - $3

5. Frozen mixed vegetables (2 bags) - $4

6. Frozen berries (1 bag) - $3

7. Canned tuna (4 cans) - $4

8. Brown rice (2 lbs) - $2

9. Chicken breasts (3 lbs) - $9

10. Greek yogurt (32 oz) - $4

11. Spinach (1 bag) - $2

12. Sweet potatoes (3 lbs) - $3

13. Whole wheat bread (1 loaf) - $3

14. Peanut butter (16 oz) - $2

15. Canned beans (3 cans) - $3

Total: $50

This list provides a good balance of proteins, carbs, and healthy fats. Adjust quantities based on your needs.

Remember, eating healthy on a budget is possible. It just takes a bit of planning and creativity. Your wallet and your body will thank you.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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3 Tips to Improve to Prevent Heartburn

Let's talk about heartburn. You know that burning sensation in your chest that sometimes creeps up into your throat? That's heartburn.

It happens when stomach acid flows back into your oesophagus. Not fun at all.

Here are 3 tips to help you prevent heartburn:

1. Watch what you eat
   
   Certain foods are more likely to trigger heartburn.
   
   Common culprits include spicy foods, citrus fruits, tomatoes, and fatty or fried foods.
   
   Pay attention to what sets off your heartburn and try to avoid those foods.
   
   I've found that cutting back on coffee and chocolate has made a big difference for me.
   

2. Eat smaller meals
   
   Large meals put pressure on your stomach, which can push acid up into your oesophagus.
   
   Try eating smaller meals more frequently throughout the day instead of three big meals. This has helped me a lot, especially in the evenings.
   

3. Don't lie down right after eating
   
   Gravity helps keep stomach acid where it belongs.
   
   When you lie down, it's easier for acid to flow back up.
   
   Try to stay upright for at least three hours after eating. If you need to lie down, prop yourself up with pillows.
   
   I've started taking a short walk after dinner, and it's been great for digestion.
   

Some other things that can help:

• Lose weight if you're overweight

• Quit smoking if you smoke

• Wear loose-fitting clothes

Vote below to choose the diet for next week’s recipe

Healthy High Protein Lasagna Recipe (makes 8 servings)

A healthy whole family meal is hard to come by.

This recipe is delicious and nutritious for yourself and your family.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 400 kcal

• Protein: 35 g

• Carbohydrates: 30 g

• Sugars: 6 g

• Fat: 15 g

The Ingredients

• For the Meat Sauce:

  • 1 tablespoon olive oil

  • 1 medium onion, finely chopped (150g, about 1 cup)

  • 3 cloves garlic, minced

  • 500g lean ground turkey or chicken (about 1 lb)

  • 800g canned diced tomatoes (2 cans, about 4 cups)

  • 60g tomato paste (1/4 cup)

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • 1 teaspoon dried thyme

  • Salt and pepper to taste

• For the Ricotta Mixture:

  • 450g low-fat ricotta cheese (2 cups)

  • 60g protein powder (1/2 cup, unflavored or savory flavor)

  • 1 large egg

  • 60g grated Parmesan cheese (1/2 cup)

  • 2 tablespoons fresh parsley, chopped

• For the Lasagna:

  • 250g whole wheat lasagna noodles (about 12 noodles)

  • 300g fresh spinach (about 10 cups)

  • 300g shredded part-skim mozzarella cheese (2 1/2 cups)

The Instructions

1. Prepare the Chicken:

   • Preheat your oven to 200°C (400°F).

   • Place the chicken breasts between two sheets of plastic wrap or parchment paper and pound them to an even thickness, about 1/2 inch thick, using a meat mallet or rolling pin.

2. Make the Filling:

   • In a small bowl, combine the minced garlic, chopped parsley, chopped chives, Greek yogurt, and lemon juice. Mix well.

3. Stuff the Chicken:

   • Spread the filling evenly on one side of each chicken breast.

   • Roll up the chicken breasts tightly, starting from the side with the filling, and secure them with toothpicks if necessary.

4. Prepare the Coating:

   • In a shallow bowl, combine the whole wheat breadcrumbs and grated Parmesan cheese.

   • In another shallow bowl, place the beaten egg.

5. Coat the Chicken:

   • Dip each stuffed chicken breast into the beaten egg, then roll it in the breadcrumb mixture until well-coated.

6. Cook the Chicken:

   • In a large oven-safe skillet, heat the olive oil over medium-high heat. Add the chicken breasts and cook until golden brown on all sides, about 2-3 minutes per side.

   • Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and no longer pink in the center.

7. Serve:

   • Remove the toothpicks from the chicken breasts and serve immediately.

Vote for the next week’s Recipe by clicking the button below

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