Hello All,
I’ve been attempting to find some videos online about super-frugal, super-healthy meal prep. So far, I’ve been unsuccessful. Yes, there are a few videos about healthy food and even some inexpensive smoothie prep videos, but the food either isn’t healthy enough, isn’t calorific enough, or isn’t cheap enough. So, I decided that if I want it, others must, so I’m going to write about it.
As followers of this blog know, I’ve been on a raw food craze lately. I do eat plenty of cooked food, but I feel so good when I incorporate a lot of raw foods in my diet. I try to have at least one smoothie per day (two is even better), and I try to get a salad in on most days. My days usually go like this (with food): smoothie, snacks, dinner. I eat mostly plant-based, but if I have animal-products, it’s meat, not eggs or dairy. I am also on a strict budget, so my meals need to be about $1 or less a piece (or average out to that much). Plus (and this is the really tricky part), I eat gluten-free, dairy-free, egg-free, and I have to have a very high standard when it comes to food. I have chronic inflammation and am keeping it under control at the moment. I’ve learned not to compromise with my food.
Anyway, on to my smoothie recipes. I’m going to list my recipes and prices for smoothies that are a complete meal-replacement and are less than $1. Price may vary depending on your location though.
- Green Smoothie with Apples (This is my absolute FAVORITE smoothie, green or otherwise!): -1 medium apple (39 cents), 1/2 banana (10 cents), 1 kale leaf (19 cents), 1/4 c GF oats (12 cents), 1 Tbsp flax meal (3 cents), 1/2 c brown rice flour (14 cents) — 565 calories – 97 cents
- Banana Cinnamon Smoothie: 2 bananas (40 cents), 1 tsp cinnamon (13 cents), 1/4 c GF oats (12 cents), 1/4 c brown rice flour (7 cents), 2 Tbsp flax meal (6 cents), 1 Tbsp coconut flakes (8 cents) — 540 calories – 85 cents
- Wake Me Up Coffee Smoothie: 1.5 banana (30 cents), 1/2 cup chilled coffee (2 cents), 1 Tbsp coconut flakes (8 cents), 1/4 c GF oats (12 cents), 3 Tbsp sunflower seeds (16 cents), 2 Tbsp flax meal (6 cents) — 435 calories – 74 cents
- Simple Green Smoothie: 1 kale leaf (19 cents), 1 banana (20 cents), 2 Tbsp sunflower seeds (11 cents), 1 tsp ginger (13 cents), 2 Tbsp flax meal (6 cents), 1/4 c GF oats (12 cents), 1/4 c brown rice flour (7 cents) — 650 calories – 88 cents
- Carrot Cake Smoothie – 2 carrots (35 cents), 1 banana (20 cents), 1 Tbsp coconut flakes (8 cents), 1/4 c GF oats (12 cents), 1/4 c brown rice flour (7 cents) 3 Tbsp raisins (2 cents), 1/3 tsp pumpkin pie spice (7 cents), 1 Tbsp flax meal (3 cents) — 590 calories – 94 cents
- Sunflower Seed Smoothie (like a Peanut Butter Smoothie): 1 banana (20 cents), 1/4 c sunflower seeds (22 cents), 1 Tbsp maple syrup (22 cents), 1/4 tsp cinnamon (3 cents), 1/2 c GF oats (24 cents) — 567 calories – 91 cents
So there’s a good start. I’m sure that’s not all the possibilities, but it can be difficult to think up really cheap, meal-replacement smoothies. Many come out between $1 and $1.50, which is just slightly too high for this list. If this kind of thing interests you, please let me know, and I’ll do more of this.
Frugal Treehugger 