Healthy Recipes for your Healthy Pantry

Post #3  (you can read on post #1 here and 2 here)

I’ll admit, I am a HUGE “let’s eat out” type of person.  I just am!  Especially if I can catch a deal.  However, sometimes it’s just best to eat at home financially or just because. Having a selection of options for my hungry family in the morning is essential.  Everyone wakes up and wants to eat NOW!  I’m still working on my morning hour deminor.  Whole Foods clearly had me in mind <disclosure – they didn’t but it sure feels like it> when putting together these quick recipes.  Below you’ll find some savory Breakfast, Lunch and Dinner recipes with price breakdown of each meal per person.  THANKS Whole Foods.

Breakfast Bowls: Rethink your breakfast for $2 or less

So much more than your standard bowl of oatmeal these Mighty Bowls for Breakfast will get your day off on the right foot and keep your energy high all morning.

Almond Rice: $1.95 1 part Brown Rice cooked in 2 parts almond milkà top with a sliced banana, an ounce of chopped raw almonds and a chopped date or two to sweeten

Spiced Apple Oats: $1.57 1 part rolled oats cooked in 2 parts almond milk à mix in a shredded apple and nutmeg, top with slivered almonds

Spiced Apple Oats 2: 1 part rolled oats cooked in 2 parts almond milk à mix in diced apples, nutmeg, top with pomegranate seeds

If you make any of these recipes, I would love to s ee your version.  Head over to the Whole Foods website and make an account.  You can upload your image you created.

Mango Quinoa: $2.00 1 part quinoa cooked in 1 part water, 1 part coconut milkàstir in ¼ bag frozen mango at the end of cookingà toss in diced dried apricots and a sprinkle of dried coconut and vanilla xtract

Warming Wheat Berries: $1.84 1 part wheat berries cooked in 2 parts water à stir in some allspice and dried cranberriesà top with toasted pumpkin seeds

Strawberry Sesame Millet $1.88 1 part millet cooked in 2 parts soymilkà add some honey and frozen sliced strawberries at the end of cookingàtop with toasted sesame seeds and a dash of cinnamon

Banana Cinnamon Quinoa $2.07 1 part quinoa cooked in two parts hemp milk à top with banana raisins and cinnamon, top with pumpkin seeds

Banana Cinnamon Quinoa

Banana Cinnamon Quinoa (Image provided by Whole Foods Market™ Website)



Savory Bowls: Lunch or Dinner for 3$ a day

Filling, hearty, warming and healthy on a shoestring budget—these bowls are a satisfying way to fuel up mid day or for the evening meal. Fast, budget friendly and healthy, what’s not to love?!

Mediterranean: $1.25 2 parts brown rice, 1 part cooked lentils, 1 part steamed spinach-tossed with lemon juice and fresh garlicà topped with steam sautéed caramelized onions, cracked black pepper and lots of lemon

Mediterranean 2: (shrimp $3.36, tofu $1.93) 2 parts brown rice, 1 part kidney beans, 1 part roasted eggplant, 1 part kale + 3oz shrimp or 3oz grilled tofuà top with tahini miso dressing

Italian: $2.63 2 parts whole wheat pasta, 1 part cooked cannellini beans, 1 part wilted spinach, 1 part steam sautéed zucchini and tomatoesà top with a splash of balsamic and a sprinkle of nutritional yeast or tomato herb dressing

Italian 2: (salmon$4.69, tofu $3.08) 2 parts whole wheat pasta, 1 part white beans, 1 part spinach, 1 part zucchini, 1 part tomatoes + 3oz salmon or 3oz grilled tofuà dressed with no oil balsamic vinaigrette

Moroccan: $2.34 2 parts cooked whole wheat couscous, 1 part cooked garbanzo beans (chickpeas), 1 part steamed collard greens and carrotsà topped with roasted eggplant, a dash of cinnamon, cayenne or fresh minced chili, and lemon

Moroccan 2: (Veggie $2.48, salmon $4.54) 2 parts quinoa, 1 part chick peas, 1 part carrot, 1 part broccoli top with avocado garnish + salmon 

All American: $1.94 2 parts wheat berries / or buckwheat, 1 part cooked black eyed peas, 1 part cooked (or fresh) shredded red cabbage and tomatoesà topped with flat leaf parsley, nutritional yeast (optional) and Bragg’s liquid aminos

The Southwestern: $2.18 2 parts roasted cubed sweet potatoes, 1 part cooked black beans, 1 part steamed kale, one part steam sautéed bell peppers and onionsà topped with chilies (to taste), garlic and cilantro

The Southwestern 2: $3.49 2 parts roasted sweet potatoes, 1 part black beans, 1 part steamed kale, 1 part red peppers + Chickenà topped with chilies (to taste), garlic and cilantro and avocado ranch dressing

Samurai: $2.63 2 parts quinoa, 1 part shelled edamame, 1 part steamed bok choy, carrot and broccolià topped with fresh ginger, garlic and tamari or orange peanut dressing

Zen: $3.28 2 parts quinoa, 1 part peas, 1part mushrooms, 1 part red beans, 1 part spinach + 3oz grilled tofu à topped with miso ginger dressing

Soba: $2.79 2 parts soba noodles,1 part steamed bok choy, 1 part shredded red cabbage,1 part pea shoots, 1 part shredded carrots, 1 part cucumberà serve with miso ginger dressing

Delhi express: $3.76  2 parts brown rice, 1 part roasted eggplant,1 part spinach, 1 part carrots + 3oz grilled shrimp Serve with curry powder, Bragg’s and cilantro, or your favorite chutney  


I love all the protein these recipes offer and for me with that I have more energy (so badly need it!)  BUT, for that extra pick me up you add these additions for a small out of pocket expense.

Add tofu: $0.45

Add chicken breast: $1.31

Add wild shrimp: $1.87

Add Wild salmon: $2.06