Inexpensive Meals
What can you switch out steak in tacos with to make it more budget and time friendly?
Beans or lentils or cheaper cut of meat
What should you always check before you start your meal planning?
See what foods you have on hand first
Where should you look on the grocery store shelves to get the best deals?
up and down-look around thoroughly
Name something you can cook in bulk and use in different dishes throughout the week to make cooking easier.
Meat, rice, vegetables, oatmeal, egg muffins, etc.
Name the five food groups on MyPlate
Veggies, Fruit, Protein, Grains, and Dairy
What is a quick meal you can throw together instead of getting take out?
sandwich, quesadilla, flatbread pizza, eggs, toast, brinner, etc.
Let’s say you have a lot of canned corn on hand. What dishes could you plan to make with corn in them?
Soup, chili, street corn salad, salsa, casserole, etc.
Yes or no-You should grocery shop while hungry.
No
What is one way I said you can make cooking vegetables easier on yourself?
Buy frozen steamable bags of veggies from the grocery store
Describe a meal that has all five food groups
pasta, pizza, tacos, salad, sandwich, soup, etc.
Name three grains you can buy in bulk? Grains have a long shelf life and are pretty inexpensive.
Rice, oats, wheat flour, cornmeal, popcorn kernels, etc.
You have 10 minutes to cook on Tuesday. What’s a quick dinner you can make? (Cereal doesn’t count)
sandwich, quesadilla, grilled cheese, eggs, bean and cheese burrito, tuna cheese melt, salad kit w/ cooked chicken, etc.
What should you check to ensure you are getting the best deal when comparing products? (We talked about it and showed you examples)
unit price
If you have chili on Monday and have leftovers on Tuesday but don’t want to eat plain old chili again, how could you change it up but still use your chili before it goes bad?
Use the chili on taco salad, in stuffed peppers, thicken it up with more beans/veggies and use it as a burrito or nacho filling
What are the nutrients in the dairy group that help us build strong bones and teeth?
Calcium & Vitamin D
What’s an inexpensive way to add more fruits and vegetables to your meals/snacks?
Buy in-season produce, on sale produce, or frozen, canned, or dried produce if it is less expensive
While meal planning you can also write down your grocery list. How can you divide up your grocery list to ensure you are eating a balanced diet?
Divide it into the five MyPlate food groups.
Never go grocery shopping without this to save money and time.
A list
Let’s say you cooked a bunch of chicken at the beginning of the week. Name three different dishes you could use it in.
-Chicken noodle soup
-Chicken tacos
-Chicken salad sandwich
-Chicken stir-fry
-Chicken pasta
What is the nutrient in most fruits that helps our body fight off germs so it can fight illness faster.
Vitamin C
Name three ways you can make frozen vegetables taste better?
Add them to a dish you like (pasta, soup, stir-fry)
Add cheese
Add seasonings
You are busy all day everyday with school, sports, and work. What are some healthy convenience foods you can plan to have on hand so you make sure you are prioritizing your health?
Fresh or dried fruit Whole grain crackers
raw veggies and dip Salsa, corn tortilla chips
nut/peanut butter Yogurt, cottage cheese
whole wheat bread Cheese stick
Canned meat or fish Canned beans
Name three other ways to save money at the grocery store
buy generic brands, shop with cash, get a rewards card, limit impulsive buys, buy in bulk, grocery shop online, limit buying ready made meals, limit trips to the store, don’t shop during busy times, watch for sales, etc.
What day should you meal prep on?
Whichever day/days you have the most time. Schedule it in!
How much of the grains we eat should be whole grains according to MyPlate recommendations?
Half