1. Healthy Cooking on a Budget
January 2017

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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.