How to Make an Entire Week’s Worth of Healthy Breakfasts for Just $20
Scrolling through social media can lead you to believe that eating a healthy breakfast requires fancy green juices, dressed-up avocado toast, and smoothie bowls topped with rare edible flowers. There’s nothing wrong with eating these foods, but crafting extravagant, “story-worthy” meals on a daily basis can get expensive.
Realistically, starting your day with healthy eating is simpler and more affordable than it looks on the ‘gram. The following ingredients prove that you can make a week’s worth of healthy breakfast options for only $20 without ever repeating a meal.
With this haul of 11 breakfast items for a few cents over $20, it’s time to get cooking. Just a heads up, some of these recipes also include pantry staples such as olive oil, honey, salt, and pepper. Here are seven easy breakfast ideas that will keep your tastebuds happy all week long.
1. Banana Berry Smoothie
You can make a smoothie out of practically anything, but this list of ingredients make a drinkable breakfast that has protein, healthy fats, and healthy carbs to keep you full all morning. Plus, “keeping frozen berries on hand means you can enjoy them at the peak of freshness but never have to worry about them going bad in the drawer of the fridge,” says Dana Angelo White, M.S., R.D. For a simple smoothie, blend 1 banana, 1 cup of frozen berries, 1 cup of milk, 1 tablespoon of peanut butter, and ? cup of oats for a filling breakfast on the go.
2. Greek Yogurt Bowl
“I am a firm believer in eating foods that are good source of protein and fiber at every meal,” says Kate McGowan, R.D.N. “Pair protein-rich foods like yogurt with fiber-rich oats and bananas, so you will feel satisfied for a couple hours,” she adds. To make a simple yogurt bowl, mix a 5.3-ounce container of plain Greek yogurt with one sliced banana, and top with a ? cup of dry oats for a bit of crunch. Bananas are a prebiotic, which feeds the probiotics in yogurt, making this the perfect pairing for a healthy gut. If you have honey or maple syrup on hand in the pantry, feel free to add a teaspoon for a hint of sweetness.
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3. Oatmeal with Banana, Berries, and Peanut Butter
If you think oatmeal is boring, you’re probably not doing it right. Nothing is better after a cold or wet workout than a hot bowl of oats with all the fixings. To add some protein to the fiber-rich oats, boil them in ? cup of milk and ? cup of water. Top with thawed frozen berries, ? banana, and a spoon of peanut butter (or any nut butter of your choice). “Each creamy spoonful of peanut butter feels like you’re eating a treat while providing magnesium, vitamin E, and niacin,” Angelo White says.
4. Baked Potato With Egg and Sautéed Spinach
Potatoes have gotten a bad rap, but this inexpensive staple is a good source of potassium, an electrolyte needed for hydration. Plus, potatoes are a resistant starch that aids in digestion and may reduce your appetite. Wash a whole potato, poke some holes in it with a fork, and microwave on high for five or six minutes. While the potato cooks, add oil to a sauté pan over medium high heat and cook 1 to 2 cups of spinach for five to six minutes or until the spinach shrinks. Cut open the baked potato and top with sautéed spinach and an egg in any style. Season with salt, pepper, and/or hot sauce.
5. Mini Frittatas
“Eggs are a super affordable, high-quality protein source that are ideal for muscle growth and repair,” Angelo White says. Not to mention that they’re quite versatile and serve as the base for this portable frittata. Preheat the oven to 350° F. In a large bowl, whisk together 6 eggs, 2 tablespoons of milk, 1 cup of spinach, one chopped red pepper, and ? teaspoon salt. Coat a muffin tin with cooking spray or oil and pour the egg mixture into muffin cups. Bake for 18 to 20 minutes.
6. Overnight Apple Oats
Overnight oats are an incredibly easy way to get a healthy no-cook breakfast in your stomach when you’re running out the door. The night before, simply add ? cup of milk, ? cup oats, ? chopped apple, a dash of cinnamon, and 1 tablespoon of nut butter to a jar with a lid. Stir until well combined and put in the fridge overnight. Eat cold straight out of the container the next morning.
7. Breakfast Snack Plate
When you’re feeling your motivation for cooking breakfast start to wane, don’t run out and buy an egg sandwich. Instead, build a healthy breakfast snack plate with leftovers, like two hard boiled eggs for protein, ? apple and 1 banana for quick acting fuel, and 2 tablespoons of peanut butter for calories and healthy fat. If you’re still hungry, pair it with a glass of milk for added protein.
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