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Government figures show that we're in the midst of the worst case of food inflation since the 1990s. During these tough economic times, it's possible to eat delicious home-cooked meals that not only save you a bundle of money, but help you live longer and lose up to 8 pounds a week!
It costs a lot less to eat three meals a day at home than to dine out -- even at cheap, fast-food restaurants. What's more, these scrumptious meals are satisfying, help you trim down without trying, and have been shown to prevent a host of illnesses and diseases. What's not to love?
Here are some daily menu ideas from The Miami Mediterranean Diet, along with an approximate per-serving cost, to show how you can feed yourself all day long for less than one trip to a typical fast-food joint.
4 Breakfast Ideas:
Oatmeal with raisins and almonds, $.25/serving
Wheat toast with chunky peanut butter and honey, $.25/serving
Cheesy Apple Raisin Cinnamon Omelet (p. 123), $.75/serving
Broccoli and Cheese Frittata (p. 128), $.80/serving
Serve any of the above with one fresh fruit (e.g., orange, apple, banana, pear), $.50/each
4 Sample Lunch Ideas:
Savory Mediterranean Chickpea Soup (p. 91), $1.25/serving
Pizza Margherita (p. 109), $1.00/serving
Veggie Wrap (p. 215), $1.10/serving
Smoked Fish and Roasted Pepper Sandwich (p. 221), $1.00/serving
Serve any of the above with a vegetable salad or fruit salad, $.75/serving
4 Sample Dinner Entrees:
Chicken with Pomegranate Sauce (p. 175), $2.25/serving
Shrimp in Spicy Black Bean Sauce (p. 178), $2.50/serving
Pasta with Red Clam Sauce (p. 170), $2.40/serving
Florentine Roasted Pork (p. 174), $2.50/serving
4 Sample Dinner Side Dishes:
Greek Rice (p. 185), $1.35/serving
Broccoli with Fresh Garlic (p. 188), $1.25/serving
Sautéed Vegetables with Fresh Thyme (p. 199), $1.20/serving
Spicy Couscous (p. 198), $.90/serving
4 Sample Desserts
Yogurt Nut Cake (p. 236), $.75/serving
Sweet Mango Mousse (p. 237), $1.35/serving
Sweet Italian Rice Pudding (p. 240), $.85/serving
Crème de Banana Baked Apples (p. 241), $1.00/serving
©2008 Michael Ozner, MD
Author Bio
Michael Ozner, MD, FACC, FAHA, is the author of The Great American Heart Hoax: Lifesaving Advice Your Doctor Should Tell You About Heart Disease Prevention (But Probably Never Will.) (Published by BenBella Books; 978-1-933771-54-0) For more information please visit www.drozner.com.
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