Improving your nutrition and reaching your health goals doesn’t have to be expensive and complicated. In fact, manyscience-backed methodsstart with simple, small changes such as setting ahydration goal, adding more fruits and vegetables to each meal, or incorporating早餐时有更多蛋白质。吃营养丰富的食物也可能是budget-friendly有一点计划。
这10种健康的早餐是对钱包友好的餐点充满和滋养的好例子：
烤燕麦片非常适合忙碌的日程安排的人，因为可以提前制作，并在早晨重新加热。风味的可能性是无尽的，您将收获燕麦中的优质碳水化合物和纤维。Top with fresh fruit, a dollop of Greek yogurt or nut butter for even more staying power.
At roughly $2.70 per serving, baked oatmeal can easily cater to different diets. For a plant-based option, try this素食肉桂苹果烤燕麦片。苹果非常适合秋天，请尝试将它们换成bananas或夏天的桃子和浆果。
For a simple, tasty早餐哈希, saute a diced sweet potato with black beans, eggs or sausage, and top with avocado or salsa. For a vegan option, swap the eggs or sausage for tofu or an egg substitute.豆腐是一种完整的蛋白质, meaning it contains all nine essential amino acids, which your body cannot produce on its own, and it also has iron, calcium, manganese and phosphorus. At roughly $3 per serving, you’ll want to add this to your morning routine.
让这个早餐,只是倒3鸡蛋和你r desired add-ins (such as 1/2 cup vegetables, 1/4 cup cheese and 3 ounces bacon) in a mug and microwave for 1–2 minutes, pausing to stir halfway. The eggs and cheese offer protein and healthy fats to keep you energized and sustained for the morning. This is an easy way to add more veggies to the first meal of the day — all for roughly $2.50 per serving.
Breakfast tacosare an easy, customizable and budget-friendly breakfast. Simply combine scrambled eggs,black beans和奶酪进入您最喜欢的玉米饼，并在上面放莎莎酱或鳄梨片。这种成分的组合是充满纤维的，同时还提供了几种微量营养素，例如维生素A和C，叶酸，镁，钙和铁。每份约2美元，很难击败。
While an entire bag of chia seeds may seem pricey at $8, a little goes a long way, and over time, it’s a budget-friendly, nutrient-dense option. Not only dochia seedsoffer ample fiber and protein, but they are also high in antioxidants andomega-3 fatty acids，这可以帮助reduce inflammation和support brain health。
To make chia pudding, combine 1/4 cup of chia seeds with 1 cup milk of choice, and let it sit overnight in the refrigerator. The chia seeds absorb the milk to create a pudding texture, and you can top with fruit or nuts — clocking in around $3 per serving. If you need some ideas to get started, we love this制成的chia布丁和thisvegan cocoa chia seed pudding。
The复杂的碳水化合物in the toast and fruit offer lasting energy,肠友好的纤维和various antioxidants. Plus, the healthy fats from the avocado and protein from the eggs leave youfull and satisfied for hours。这款预算友好型餐的价格约为2.30美元，还提供钾，镁，B维生素和维生素A和C。维生素C非常适合支持您的免疫系统，但这也有助于铁吸收。
希腊酸奶is a great source of protein and gut-friendly probiotics. Pairing it with fruit for fiber and micronutrients and a homemade muffin for quality carbs clocks in around $2 and can be a family-friendly option that requires little prep. Try these美味的杏仁松饼, which require just eight ingredients and contain 11 grams of filling protein thanks to egg whites.
Oatmeal doesn’t have to be bland and boring. You can amplify the flavor of thisfiber-packed whole grain通过添加您喜欢的浇头。燕麦是营养最大的之一，budget-friendly pantry staples— a 42-ounce canister of oats (which contains 30 servings) usually runs around $2–3.
这些overnight oat狗万买球网址食谱是完美的早餐。您也可以添加更多蛋白质cooking the oats in milk或添加蛋清或蛋白质粉。
Not only is this breakfast healthy and economical, but a冻糕看起来也很花哨，而不需要太多准备。从格兰诺拉麦片开始（我们喜欢这个预算友好的自制版）并继续与希腊酸奶或奶酪，水果和格兰诺拉麦片一起分层，直到玻璃杯满为止。价格会根据您选择的水果和格兰诺拉麦片而变化，但总计可能少于每份4美元。
您不需要昂贵的蛋白质粉即可制作蛋白质包装的冰沙 - 只需加入希腊酸奶，就可以了。您可以通过混合和匹配新鲜和匹配来定制冰沙冷冻水果, spices and your首选的牛奶for roughly $2 per serving. This简单的绿色蛋白质冰沙is a great option rich in vitamins A and C, potassium, iron and calcium. For more inspiration, we love these250卡路里的10种营养冰沙。
Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery”in the MyFitnessPal app.
