Cheap Clean Eating


Most people justify for not eating well, that clean eating is expensive...

Let us prove to you how you can make your own, 'clean' meals for less or roughly the same price as one take out.

Comparisons

Here are 3 examples of some popular take out dishes with prices, grocery lists and how to make... 

*Prices of products were listed from Coles Supermarket, Australia.

Smoothie

1 Take Out Smoothie
Boost Juice
 VS

 4 Home Made Smoothie

 

You can choose to get a take out smoothie for an average price of $7...

OR

You could go to a grocery store and purchase...

1 x Packet of Frozen Berries = $4 
1 x 120g Spinach Bag = $3
2 x Bananas = 68c

For a total of, $7.68...

This recipe could make you a total of 4 smoothies!

How to make...

In a blender mix..

125g of Frozen Berries + 30grams of Spinach + 1/2 a Banana + 1/2-1 cup of liquid (water being free!)

To have these smoothies pre made for convienience, prep them into zip lock bags then place in a freezer. When you are ready to make a smoothie, take a packet out of the freezer, mix with liquid into a blender... and voila, you have another 'clean' smoothie!

Overall...

So next time you opt for that take out smoothie, remember you could make 4 homemade smoothies for roughly the same price!

Stir Fry

1 Take Out Chinese Stir Fry

 VS

2 Home Made Stir Fries

 

You can choose to get a take out stir fry for an average price of $12...

OR

You could go to a grocery store and purchase...

1 x Packet of Frozen Stiry Fry Mix = $2.20 
1 x 310g Chicken Breast = $3.72
1 x 250g cooked rice packet  = $2.50
1 x Honey Soy (or flavour of your choice) Recipe Base = $1.50

For a total of, $9.92...

This Recipe could make 2 (or just over) meals!

How to make...

  1. In a pan, stir fry the chicken. Once cooked, set aside.
  2.  Stir fry frozen vegetable mix and once defrosted, stir in recipe base.
  3. Add back the cooked chicken and simmer.
  4. Microwave your cooked rice packet. When ready to serve, portion into 2 meals (125g per dish).
  5. Scoop stir fry over your fresh bed of rice, enjoy!

Overall...

So next time you opt for that stir fry take out, remember you could 2 meals for the price of one!

Burger

1 Take Out Burger

 VS

4 Home Made Burgers


You can choose to get a take out burger for an average price of $10 or more...


OR

You could go to a grocery store and purchase...

1 x Packet of 6 Wholemeal burger buns = $3.50
1 x 500g 2 star Packet of Mince = $6.00
1 x Lettuce  = $1.50
1 x Tomato = 50c

For a total of, $11.50...

This Recipe could make 4 burger and you will still be leftover with 2 burger buns!

How to make...

  1. Portion mince into 4 mince patties, 125g each.
  2.  Cook mince patties in a pan, once cooked set aside.
  3. Cut 4 burger in half.
  4. Shred up the lettuce and slice the tomato
  5. Per burger bun, place 1 patty, a handful of lettuce and some tomato slices. Enjoy!

Overall...

This burger recipe is a basic burger base. If you have sauce, cheese or other ingredients around, feel free to add!

So next time you opt for that take out burger, remember you could 4 burgers and be left with 2 burger buns for the price of one!


Overall...

Save yourself a dollar and try some of these suggested, 'healthier' meal prep alternatives. 

All recipes are delicious, cheaper and make more than 1 portion. Also, making the recipes yourself, you know exactly what you are eating. All is wholesome, clean, nutritious food. 

This is a prime example that clean eating is possible, even on a budget. There are no excuses!


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