Wellness Under Pressure

Eat Well for Less: $7 a Day ($50 a Week) Menus

Healthful dining doesn’t have to be a drain on your pocketbook. Check out our $7 a day menu for some tasty, healthy, and thrifty meal ideas. Recipes for chili, cornbread, tuna noodle casserole, and rice pudding follow.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast

2 scrambled eggs

1 piece wheat toast/jam

1 cup milk

Breakfast

2 slices toast/peanut butter

6 oz. OJ

1 cup milk

Breakfast

1 cup rice pudding

1 cup milk

1 small banana

Breakfast

1-2 pieces cornbread/jam

6 oz. OJ

Breakfast

1 1/2 cups generic cereal

1 cup milk

1/2 grapefruit

Breakfast

2 eggs

1-2 slices toast

1 cup milk

6 oz. OJ

Breakfast

1 cup cereal

1 cup milk

1 small banana

Lunch

PB&J sandwich

1 cup baby carrots

1 orange

Lunch

1 shredded chicken sandwich on whole wheat

1 apple

1/2 sliced green pepper

Lunch

PB&J sandwich

1 apple

1 cup tortilla chips

Lunch

1 baked potato

1 cup leftover chili

1 apple

Lunch

2 cups canned beef and vegetable soup

10 saltines

1 cup canned peaches

Lunch

2 cups leftover tuna casserole

1 cup steamed broccoli

Lunch

1 grilled lean burger/bread

1 cup corn

1 cup applesauce

Dinner

1/4 baked whole chicken

1 cup brown rice

1 cup canned green beans

Dinner

2 cups lettuce

1 cup shredded chicken (leftover)

2 T. dressing

1 cup rice pudding

Dinner

2 cups chili with TVP/beans

1 slice cornbread

1 cup baby carrots

Dinner

1 small grilled pork loin chop

1 cup mixed frozen veggies

1 cup milk

Dinner

2 cups tuna noodle casserole

1 cup steamed carrots

1 cup milk

Dinner

1 baked potato

1 cup leftover chili

1 cup mixed veggies

Dinner

2 cups pasta/sauce

1 cup steamed carrots

1 cup milk

Snack

1 apple

1 cup tortilla chips

Snack

1/2 cup canned peaches

3 graham cracker squares

Snack

2 ounces mozzarella cheese (from block)

1/2 cup canned pears

Snack

PB&J on whole wheat

1 orange

Snack

1 pear

3 graham crackers

1 cup milk

Snack

1 cup milk/little chocolate syrup

1 apple

Snack

1 cup pudding cooked with milk

1 orange


Chili
  • 2 tablespoons canola oil
  • 1 onion, chopped
  • 1 cup dry TVP (textured soy protein), softened with warm water
  • 2 (16-ounce) cans red kidney beans, rinsed and drained
  • 1 large can tomato juice
  • 3 tablespoons chili powder
  • 1 teaspoon pepper

Cook oil and onion in a large, heavy soup pot over medium-high heat, stirring until onion is brown. Add TVP, stir, and add remaining ingredients. Cook over medium heat 30 minutes, stirring occasionally.

Cornbread
  • 1 cup self-rising flour
  • 1 cup self-rising cornmeal
  • 1 cup 1% milk
  • 1/4 cup vegetable oil
  • 1 egg, beaten

Combine all ingredients; mix well. Pour batter into a well-greased 8-inch cake pan. Bake at 450° for 25 minutes. Yield: 6 – 8 servings.

Rice Pudding
  • 3 cups cooked brown rice
  • 3 cups 1% milk
  • 1/2 cup granulated sugar
  • 2 tablespoons butter or margarine
  • 1 teaspoon vanilla

Combine milk, sugar, and butter in saucepan. Cook over medium heat until just boiling. Reduce to simmer and add vanilla. Add rice and mix well, until heated through. Pour into serving dishes. Serve warm or cold. Makes 6 servings.

Tuna Noodle Casserole
  • 4 cups dry egg noodles
  • ½ cup 1% milk
  • 1 cup cream of mushroom soup (can use lowfat or low sodium version)
  • ½ cup shredded cheddar cheese
  • ½ chopped onion
  • 3 small cans light tuna in water, drained

Boil noodles until desired doneness, about 5 – 6 minutes. Drain. In a casserole dish, mix soup and milk until creamy. Add noodles, onion, cheese, and tuna. Mix until all ingredients are blended. Bake covered in 350° oven for 40 – 45 minutes. Makes 6 servings.

Source: Susie Kundrat, ARC Wellness Services Nutrition Expert