health promotion
DESCRIPTION
5 Lunches for $5TRANSCRIPT
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5 LUNCHES UNDER $55 LUNCHES UNDER $5
Your guide to
preparing quick,
affordable,
and delicious meals
to-go under $5!
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5 LUNCHES UNDER $55 LUNCHES UNDER $5: : HOW TO PREPARE
LUNCHBOX
Look for an insulated
lunchbox if you won’t
have access to a
refrigerator.
Discount stores carry
fashionable and
affordable options.
Find one that suits you!
CONTAINERS
Try to have a variety of sizes
to accommodate different
foods.
Keep take-out containers to
save money.
Discount stores carry sets that
are affordable and
offer variety of sizes.
SILVERWARE
Pack a fork, knife and spoon.
Wrap them in a cloth
napkin or tie them with a
ribbon.
Use silverware from your
existing set to limit plastic
waste.
IDEAS
Use the internet to find
some lunch ideas/tips.
Write down ideas on
sticky notes and stick
them on your fridge for
quick reference.
Use Health Promotion’s
Healthy Lunch
How-To’s!
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5 LUNCHES UNDER $5: MEAL IDEAS
>1/2 whole wheat pita pocket with chicken,
mayo, and romaine lettuce
>Low-sodium soup
>Apple & 1 T Peanut Butter
COST: $3.69
MONDAYMONDAY
>Whole wheat pita pocket with grilled chicken,
light Casear dressing, and romaine lettuce
>Apple & baby carrots
COST: $3.77
TUESDAYTUESDAY
>Salad with romaine, chopped apple, feta,
chicken, almonds, balsamic & oil
>1/2 whole wheat pita pocket
>Orange
COST: $4.80
WEDNESDAYWEDNESDAY
>Whole wheat pita pocket with
1 T of peanut butter
& sliced banana
>Orange & 6 oz. low fat yogurt
COST: $3.36
FRIDAYFRIDAY
>Whole wheat pita pocket with
2 slices swiss cheese, grilled chicken,
and romaine lettuce
>Low-sodium soup
>Orange
COST: $4.85
THURSDAYTHURSDAY
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GROCERY LIST
DRY/CANNED GOODS:
□ Whole wheat pita pockets (5 total pi-
tas)
□ 1 can, canned chicken breast
□ 15. oz. jar low fat mayonnaise
□ 2 cans low-sodium, broth-based soup
□ Jar of peanut butter
□ Light Caesar dressing
□ 6 oz. bag of almonds
PRODUCE:
□ Romaine lettuce hearts (pack of 3)
□ 3 apples
□ 3 oranges
□ Baby carrots
□ 1 banana
MEAT/DAIRY:
□ Package of 5 chicken breasts
□ 4 oz. container of feta cheese
□ 6 oz. (or sliced) of swiss cheese
□ 1, 6 oz. low fat yogurt
HOW TO USE EXTRA INGREDIENTS
MAKE A BREAKFAST SANDWICH!
>Use the extra pita and swiss cheese to make a scrambled egg sandwich.
MAKE A CASEAR SALAD!
>Marinate the extra chicken in light Caesar dressing,
bake, and serve over Romaine lettuce.
HELPFUL TIPS WHEN GROCERY SHOPPING:
• Create and categorize your shopping list and stick to it!
• Research cheap and easy recipes online for inspiration.
• Opt for whole, fresh, and seasonal options when possible.
• Price your list before you shop. Most grocery stores offer
their prices online, which makes it relatively easy to stick
to a budget.
5 LUNCHES UNDER $5
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