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healthy breakfast recipe:Good Healthy Breakfast Foods Flavorful Cheap Healthy Breakfast Ideas And Simple And Easy Breakfast Ideas

By alfat. healthy breakfast recipe. Published at Thursday, April 26th, 2018 - 05:08:54 AM.

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Sure, you can dump a cup of cereal in a bowl and top with milk and get a breakfast that costs you next to nothing. But if you like a little variety in your mornings, there are lots of simple and way more creative options that will set you back less than $2 per meal. "Good nutrition can be cheap! Start with bargain breakfast basics like milk, eggs, and oatmeal. Up the nutrition by adding fruit, vegetables, or whole grains. And don't forget healthy fats like nuts, avocado, and olive oil," says culinary nutritionist Isabel Maples, R.D., a spokesperson for the Academy of Nutrition and Dietetics.

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From breakfast bowls to grab-n-go burritos, here are seven healthy, protein-packed breakfasts that clock in under $2.

Note: Prices may vary depending on where you live.

Sunday: Caulifornia Breakfast Bowl

"This breakfast bowl substitutes cauliflower for the grain, which ups the veggie content and filling fiber," says Maples. Nutritionists always stress the importance of protein at every meal, especially breakfast--and you get a good dose from the black beans and the egg. Maples suggests adding a dollop of plain Greek yogurt for even more protein and calcium.

Sautee half of a yellow onion ($0.10) for about three minutes in olive oil over medium heat. Add a quarter cup thinly sliced baby bella mushrooms ($0.20) and half a cup spinach ($0.40) and sautee for about another four minutes, until softened. Add one cup riced cauliflower ($0.50) to veggies and cook until golden brown. Remove from heat and scoop into the bowl you'll be eating from. Simmer one quarter cup black beans ($0.15) and until hot in a separate dish. Fry one egg ($0.30). Top veggies with warm beans, one quarter cup diced tomatoes ($0.30), and fried egg. Garnish with a squeeze of lime if you'd like.

Related: 9 Foods You Should Never Eat For Lunch

Monday: Chocolate Peanut Butter Smoothie

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With Greek yogurt, chocolate milk and peanut butter, this recipe is a protein powerhouse. To keep the price in check, Maples suggests swapping the sunflower butter for peanut butter and soy milk for cow's milk.

Combine about five ounces of Greek yogurt ($0.70 when you buy a large container) with two tablespoons natural peanut butter ($0.20) and one cup chocolate milk ($1) in a blender and blend until smooth. For an extra hit of protein, add a scoop of protein powder (just keep in mind at about $1 a scoop, that puts you well over your $2 daily budget!).

This swap will make your smoothies so much more filling:

Tuesday: Potato Waffles

"Potatoes and eggs, two inexpensive choices at the store, provide the foundation of this meal," says Maples. Also known as waftatas, this meal offers up another punch of protein from the ricotta cheese in addition to the eggs; fresh veggies and fruit hit another important food group first thing in the morning.

Break two large eggs ($0.60) in a bowl and beat with a whisk. Add one third cup part-skim ricotta cheese ($0.60), one tablespoon diced shallots ($0.10), half a teaspoon minced garlic ($0.10), two teaspoons finely chopped fresh parsley ($0.10), and a dash of salt and whisk well. Preheat waffle maker, then stir in half a cup peeled and shredded white potato ($0.20). Pour into waffle maker and heat until browned, about 10 minutes. Top with half a cup of finely diced apple with the skin ($0.50).

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Wednesday: Oatmeal with Sliced Banana

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If you like your breakfasts traditional, here's the perfect warming option that will set you back less than a buck. "This simple meal offers three food groups Americans don't get enough of: whole grains, low-fat dairy and fruit," says Maples. "Plus, oatmeal, milk and bananas tend to be economical choices no matter what."

Combine half a cup of plain oatmeal ($0.17) with one cup of low-fat milk ($0.30) and either pop in the microwave for a couple of minutes or heat over your stovetop until the oats plump. Top with half to one full sliced banana ($0.25).

Related: 7 Foods I Prep Each Week to Make Sure I Eat as Healthy as Possible

Thursday: Cottage Cheese Breakfast Bowl

Photo by: Getty Images

"This Eastern Mediterranean-style breakfast option has satisfying, protein-rich cottage cheese, vegetables and healthy fats," says Maples. Cottage cheese, cucumber, and tomato all tend to be inexpensive; you'll feel like you're splurging without killing your budget by adding just a sprinkle of olives.

Combine half a cup low-fat cottage cheese ($0.90) with dried Italian mixed herbs ($0.10), black pepper, a quarter cup diced tomato ($0.30), a quarter cup peeled and chopped cucumber ($0.30), and one half tablespoon olive oil for healthy fats that will help you stay full. Mix until well combined, then top with one tablespoon chopped olives ($0.20).

Friday: Fruit and Nut Breakfast Couscous

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"Milk is a bargain, costing less than a quarter per serving," says Maples. Use plain couscous instead of a pricier seasoned mix.

Prepare one quarter cup dry couscous ($0.50) using one half cup low-fat milk ($0.30) and cook according to the package directions. Mix in two tablespoons of raisins or prunes ($0.40) and one teaspoon honey ($0.05). Top with the zest from half of a lemon ($0.35) and one tablespoon chopped walnuts ($0.40).

Related: People Say This Popular Blender Is Exploding And Giving Them Serious Injuries

Saturday: Breakfast Burrito

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"Skipping the meat or sausage can make meals cheaper, and with beans and eggs, you won't skimp on protein," says Maples. You'll also get loads of fiber and folate from the canned beans; just be sure to rinse them to cut the sodium by about 40 percent. Opt for veggies that are available year-round to keep the prices in check.

Spread a quarter cup of chopped tomatoes ($0.30), half a cup canned black beans ($0.30), a quarter cup chopped zucchini ($0.25), one tablespoon chopped shallots ($0.10), and half a teaspoon minced garlic ($0.10) onto a corn tortilla ($0.35). Top with two large fried eggs ($0.60), wrap, and enjoy!


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