5 Balanced Breakfasts for Under $2
By Nicole Kiley, MSc, RD
On a budget and looking for a simple, balanced breakfast? We’ve got your back! Did you know that while most Americans meet their protein needs at lunch and dinner, they often fail to consume adequate protein at breakfast? Moreover, research shows that those who consume a balanced breakfast tend to report more sustained energy and stable eating behaviors throughout the day. Here are 5 Balanced Breakfasts that are good for your health and your wallet!
*Food costs may vary based on season and location.
1. Baked Egg Avocado
Half an avocado: $0.75
One egg: $0.50
Dash sea salt & pepper: $0.02
Approximate Total: $1.27
Preheat oven at 425 degrees F. Slice an avocado in half, add an egg to the hole of the avocado, sprinkle with salt and pepper, and bake for 15 minutes.
2. Peanut Butter Banana Overnight Oats
Half cup oatmeal: $0.15
Half cup choice milk: $0.35
Two tablespoons peanut butter: $0.33
Half sliced banana: $0.30
Approximate Total: $1.13
Add ingredients to a bowl and mix well. Store in fridge overnight or for at least 2 hours in the morning before serving.
3. Peanut Butter & Jam Toast w/ Hardboiled Egg
Two tablespoons peanut butter: $0.33
Two tablespoons organic jam: $0.51
Two slices sprouted grain bread: $0.66
One egg: $.50
Approximate Total: $2.00
Toast bread and spread with nut butter first, followed by jam. Add egg to pot and cover with water. Bring to boil and then remove from heat, keeping pot covered with lid. Let cook for 10 minutes before removing egg from pot. Let cool before peeling.
4. Sweet Apple Cinnamon Greek Yogurt
Half cup Greek yogurt: $1.00
1 apple, chopped: $0.65
Dash of cinnamon: $0.02
Half sliced banana: $0.30
Approximate Total: $1.97
Add Greek yogurt to bowl. Wash and chop apple, add to bowl. Peel and slice banana, add to bowl. Sprinkle with cinnamon and enjoy!
5. Veggie Omeletta
2 whole eggs: $1.00
¼ red bell pepper: $0.20
1/8 red onion: $0.15
4 cherry tomatoes: $0.20
1 green onion: $0.05
¼ avocado: $0.38
1 tsp. avocado oil: $0.10
Approximate Total: $2.08
Sauté veggies in avocado oil a small 8-inch skillet (great recipe for cast iron). Once veggies tender, pour whisked eggs over top and sprinkle with green onions and feta cheese (optional). Let cook for 3 to 4 minutes on medium before broiling in oven for 3 to 4 minutes to finish cooking the top. Top with sliced avocado and enjoy!
Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
