7 healthy breakfasts that cost less than $1

Attorney. Organic fruit. Protein powder. Fair trade cocoa. Micro shoots. It’s a time when the ingredients for a single breakfast smoothie can cost $14. But that’s the norm of the privileged, not the experience of ordinary Americans who still grapple with pandemic — and now wartime — economies.

In response to what’s happening in the field and in most of us’ wallets, we asked nutritionists, dietitians and other experts to take on the challenge of designing tasty morning meals that cost a dollar, more or less a few cents.

The breakfasts adapt to all kinds of diets: flexitarian, vegetarian, gluten-free, dairy-free, keto, diabetic. Some experts have chosen a batch manufacturing approach to reduce costs; others emphasized individual servings. Many have considered combinations of hearty oatmeal, nutritious nuts, and fiber-rich fruits as a way to round out the meal and satisfy your hunger. But from the suggestions below ― we break down ingredients, per diems, and costs per meal or item (which vary by store and location) ― you should be able to find a few that appeal to you. and your family, and which correspond to your reality.

1. Yogurt, bananas and Cheerios

Monica Auslander Moreno, Registered Dietitian Nutritionist (RDN) and founder of Essence Nutrition, says this breakfast provides “lots of good folate, prebiotic fiber, and a mix of textures and flavors to fill any belly up.” at lunch time”. She particularly recommends the cherry orchard flavor of the yogurt.

  • 1 single-serving Yoplait yogurt
  • 1 banana
  • 1/2 cup Honey Walnut Cheerios
  1. Slice the banana.
  2. Top the yogurt with the banana and the Cheerios.
  • Whole grains: 12+ grams
  • Calcium: 30%
  • Vitamin D: 25%
  • Potassium: 15%
  • $0.60
  • Banana $0.17
  • Cheerios $0.14

2. Oats, blueberries and nuts

RDN Deanna Wolfe recommends using frozen blueberries because “frozen is just as healthy as fresh because it retains all the nutrients when frozen!”

  • 1/2 cup Kodiak Cakes Classic Rolled Oats
  • A handful of frozen blueberries
  • 1 tablespoon chopped walnuts
  1. Cook oats according to package directions.
  2. Top oats with blueberries and nuts.
  • Protein: 12 grams
  • Iron: 15%
  • Oats $0.65
  • Blueberries $0.20
  • Nuts $0.10

3. Oatmeal, Greek yogurt and apples

Colette Heimowitz, vice president of nutrition and education at Simply Good Foods Co.recommend it as Atkins 100 healthy breakfast:

  • 1/2 cup cooked oats
  • 1/2 cup plain unsweetened Greek yogurt
  • 1/2 medium Gala apple, chopped
  • 1/4 teaspoon cinnamon
  1. Cook oats according to package directions.
  2. Stir in the yogurt.
  3. Garnish with apple and cinnamon.
  • Calories: 254
  • Calcium: 17%
  • Potassium: 13%
  • Vitamin C: 10%
  • Phosphorus: 10%
  • Magnesium: 10%
  • Thiamine: 15%
  • Net carbs: 27 grams
  • Protein: 14 grams
  • Fiber: 4 grams
  • Fat: 8 grams
  • Oats $0.08
  • Yogurt $0.46
  • Apple $0.32
  • Cinnamon $0.02

4. Protein bread, peanut butter and honey

Cristie Besu, a registered nurse, certified sports nutritionist and founder of Eat Me Guilt Free, says, “Protein-rich peanut butter and honey are for your inner child. It can also be, of course, for your real child. She notes that her breakfast fits into vegan, flexible, dairy-free and low-carb meal plans.

  • 2 slices of protein bread
  • 2 tablespoons natural peanut butter
  • 1 tablespoon of honey
  1. Spread bread with peanut butter.
  2. Pour the honey over it.
  • Protein: 20 grams
  • Fat: 18.5 grams
  • Carbohydrates: 36 grams
  • Sodium: 15%
  • Fiber: 26%
  • Bread $0.54
  • Peanut butter $0.17
  • Honey $0.22

5. Egg White Souffle with 3 Peppers

Haylie Pomroyone of Hollywood’s top nutritionists and New York Times bestselling author of “The Fast Metabolism Diet“, recommends its soufflé with egg whites with 3 peppers.

  • 3/4 cup red bell pepper, chopped
  • 1/4 cup white onion, chopped
  • 1/2 teaspoon cayenne pepper
  • 1/4 tsp sea salt
  • 6 egg whites at room temperature
  • 1 teaspoon lemon juice
  1. Preheat the oven to 350 degrees.
  2. In a nonstick skillet, sauté the bell pepper and onion with 1 tablespoon of water until tender. Stir in cayenne pepper and salt. In a mixer, whip the egg whites and lemon juice until stiff peaks form. Divide egg whites among four 12-ounce ramekins. Divide the sautéed vegetables equally into the ramekins and mix them gently.
  3. Place the ramekins on a baking sheet and bake for 20 minutes or until the tops are golden brown.
  • Calories: 150
  • Carbohydrates: 12 grams
  • Fiber: 3 grams
  • Sugar: 8.5 grams
  • Fat: 0.9 grams
  • Protein: 23 grams
  • Vitamin C: 197%
  • Potassium: 28%
  • Riboflavin: 89%
  • Vitamin B6: 32%
  • Peppers $1.40
  • Onion $0.23
  • Cayenne pepper $0.27
  • Sea salt $0.01
  • Egg white $1.62
  • Lemon juice $0.12

6. Oatmeal, peanut butter and banana

Lisa Richards, nutritionist at The Candida Diet, combines the whole-grain goodness of oats with the protein of nuts and the potassium of bananas in this complete breakfast. Not only does it cost less than $1, it costs less than 50 cents! Have a second helping!

  • 1/2 cup rolled oats
  • 1 tablespoon peanut butter
  • 1/2 banana
  1. Prepare rolled oats according to package directions.
  2. Mix peanut butter.
  3. Garnish with banana.
  • Calories: 150
  • Fat: 11.5 grams
  • Carbohydrates: 53 grams
  • Protein: 9.5 grams
  • Total sugar: 8.5 grams
  • Fiber: 23%
  • Oatmeal $0.20
  • Peanut butter $0.09
  • Banana $0.17

7. Oatmeal, Banana and Cinnamon-Sugar

Emmie Keefe, aka “Healthy Emmie”, likes to use oatmeal as a base. Here, she’s not afraid of the flavor of a little brown sugar, and the cost per serving is low enough that you can double the serving and still make it for around a dollar.

  • 1/2 cup oats cooked with water
  • 1 banana
  • Sprinkle with cinnamon
  • Sprinkle with brown sugar
  1. Prepare rolled oats according to package directions.
  2. Garnish with banana slices, cinnamon and brown sugar.
  • Calories: less than 300
  • Fiber: 7+ grams
  • Manganese: 100% Daily Value
  • Oats $0.19
  • Banana $0.25
  • Cinnamon $0.03
  • Brown sugar $0.05

.

Leave a Comment