7 healthy breakfasts that cost less than $ 1

Avocado. Organic fruit. Protein powder. Fair trade cocoa. Micro-greens. This is an era where ingredients for a single breakfast smoothie can cost $ 14. But that’s the norm of the privileged, not the experience for everyday Americans who are still struggling with pandemic economies – and now in wartime -.

In response to what’s happening in the field and in the wallet for most of us, we’ve asked nutritionists, dieticians, and other experts to take on the challenge of designing tasty morning meals that cost a dollar, give, or take a couple of cents.

The breakfasts cater for all types of diets: flexible, vegetarian, gluten-free, dairy-free, keto, diabetic. Some experts have chosen a batch-making approach to reduce costs; others highlighted single portions. Many have considered combinations of hearty oatmeal, nutritious nuts, and high-fiber fruit as a way to supplement the meal and satisfy hunger. But from the tips below – we break down the ingredients, daily allowances, and costs per meal or item (which vary by store and location) – you should be able to find some that appeal to you and your family and fit your reality. .

1. Yogurt, Bananas and Cheerios

Monica Auslander Moreno, Dietitian Nutritionist (RDN) and founder of Essence Nutrition, says this breakfast provides “plenty of good folate, prebiotic fiber and a melange of textures and flavors to fill your tummy until lunchtime.” She especially recommends the cherry orchard flavor of the yogurt.

  • 1 single-serving Yoplait yogurt
  • 1 banana
  • 1/2 cup Honey Nut Cheerios
  1. Slice the banana.
  2. Top the yogurt with the banana and cheerios.
  • Whole grains: 12+ grams
  • Calcium: 30%
  • Vitamin D: 25%
  • Potassium: 15%
  • Yoplait $ 0.60
  • Banana $ 0.17
  • Cheerio $ 0.14

2. Oats, Blueberries and Walnuts

RDN Deanna Wolfe recommends using frozen blueberries because “frozen blueberries are as healthy as they are fresh as they retain all the nutrients when frozen!”

  • 1/2 cup Kodiak Cakes Classic Oatmeal
  • A handful of frozen blueberries
  • 1 tablespoon of chopped walnuts
  1. Cook the oats according to the instructions on the package.
  2. Garnish the oats with blueberries and walnuts.
  • Protein: 12 grams
  • Iron: 15%
  • Oats $ 0.65
  • Blueberries $ 0.20
  • Walnuts $ 0.10

3. Oatmeal, Greek yogurt and apples

Colette Heimowitz, vice president of nutrition and education at Simply Good Foods Co.recommend this as a Atkins 100 healthy breakfast:

  • 1/2 cup cooked oats
  • 1/2 cup unsweetened Greek yogurt
  • 1/2 medium Gala apple, chopped
  • 1/4 teaspoon of cinnamon
  1. Cook the oats according to the instructions on the package.
  2. Add the yogurt.
  3. Complete with apple and cinnamon.
  • Calories: 254
  • Calcium: 17%
  • Potassium: 13%
  • Vitamin C: 10%
  • Phosphorus: 10%
  • Magnesium: 10%
  • Thiamine: 15%
  • Net carbohydrates: 27 grams
  • Protein: 14 grams
  • Fiber: 4 grams
  • Fat: 8 grams
  • Oats $ 0.08
  • Yogurt $ 0.46
  • Apple $ 0.32
  • Cinnamon $ 0.02

4. Protein Bread, Peanut Butter and Honey

Cristie Besu, registered nurse, certified sports nutritionist and founder of Eat Me Guilt Free, says, “Protein-rich peanut butter and honey are for your inner child.” It can also be, of course, for your real baby. Note that her breakfast fits into vegan, flexible, dairy-free, and low-carb eating plans.

  • 2 slices of protein bread
  • 2 tablespoons of natural peanut butter
  • 1 tablespoon of honey
  1. Spread the bread with peanut butter.
  2. Sprinkle with honey.
  • Protein: 20 grams
  • Fat: 18.5 grams
  • Carbohydrates: 36 grams
  • Sodium: 15%
  • Fiber: 26%
  • Bread $ 0.54
  • Peanut Butter $ 0.17
  • Honey $ 0.22

5. Egg whites soufflé with 3 peppers

Haylie Pomroyone of Hollywood’s top nutritionists and New York Times bestselling author of “The fast metabolism diet he recommends his egg white soufflé with 3 peppers.

  • 3/4 cup red pepper, chopped
  • 1/4 cup white onion, chopped
  • 1/2 teaspoon of cayenne pepper
  • 1/4 teaspoon of sea salt
  • 6 egg whites at room temperature
  • 1 teaspoon of lemon juice
  1. Preheat the oven to 350 degrees.
  2. In a non-stick pan, brown the pepper and onion with 1 tablespoon of water until soft. Stir in the cayenne pepper and salt. With a mixer, whisk the egg whites and lemon juice until stiff. Divide the egg whites into four 12-ounce molds. Divide the sautéed vegetables equally between the molds and mix them gently.
  3. Arrange the molds on a baking sheet and bake for 20 minutes or until the surface is golden.
  • Round: 150
  • Carbohydrates: 12 grams
  • Fiber: 3 grams
  • Sugar: 8.5 grams
  • Fat: 0.9 grams
  • Protein: 23 grams
  • Vitamin C: 197%
  • Potassium: 28%
  • Riboflavin: 89%
  • Vitamin B6: 32%
  • Peppers $ 1.40
  • Onion $ 0.23
  • Cayenne pepper $ 0.27
  • Sea salt $ 0.01
  • Egg whites $ 1.62
  • Lemon juice $ 0.12

6. Oatmeal, peanut butter and banana

Lisa Richards, nutritionist at The Candida Diet, combines the wholemeal goodness of oats with the protein of nuts and the potassium of bananas in this well-rounded breakfast. Not only does this come in at under $ 1, but it comes in at under 50 cents! Get a second help!

  • 1/2 cup of oatmeal
  • 1 tablespoon of peanut butter
  • 1/2 banana
  1. Prepare the oatmeal according to package directions.
  2. Stir in the peanut butter.
  3. Top with the banana.
  • Calories: 150
  • Fat: 11.5 grams
  • Carbohydrates: 53 grams
  • Protein: 9.5 grams
  • Total sugar: 8.5 grams
  • Fiber: 23%
  • Oatmeal $ 0.20
  • Peanut Butter $ 0.09
  • Banana $ 0.17

7. Oatmeal, banana and cinnamon sugar

Emmie Keefe, aka “Healthy Emmie”, loves to use oatmeal as a base. It doesn’t shy away from the taste of a little brown sugar here, and the cost per serving is low enough that you can double the serving and still have it for about a dollar.

  • 1/2 cup cooked oats with water
  • 1 banana
  • Sprinkled with cinnamon
  • Sprinkled with brown sugar
  1. Prepare the oatmeal according to package directions.
  2. Top with the sliced ​​banana, cinnamon and brown sugar.
  • Calories: less than 300
  • Fiber: 7+ grams
  • Manganese: 100% daily value
  • Oats $ 0.19
  • Banana $ 0.25
  • Cinnamon $ 0.03
  • Brown sugar $ 0.05

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