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Published: 2017-10-26   

Healthy and Budget-Friendly Meal Preps

You can hit two birds with one stone – save money and eat healthy with our baon survival guide for the week.

You can hit two birds with one stone – save money and eat healthy with our baon survival guide for the week.

Kailangan mo lang maging creative at resourceful para ready at nakaplano na ang magiging baon mo from Sunday to Thursday. Hindi ka lang makakatipid, makakasigurado ka pa na malinis at healthy ang kinakain mo.

Mag-grocery shopping ka na sa weekend at iluto or i-prepare mo na in advance yung para sa buong linggo. Bumili ng food containers or lunch boxes para ma-portion size mo na ang ulam.

Sunday

Veggie and Tofu Stir-Fry. Madaling i-prepare at packed with protein, iron and calcium, magnesium and zinc ang tofu. Pat the tofu dry with paper towels. IInit ang pan at maglagay ng dalawang kutsarang olive oil; then ilagay ang tofu, ¼ kutsaritang black pepper, stir-fry ng mga 8 minuto, hanggang maging medium brown sa parehong sides. Alisin muna sa pan ang napritong tofu. Pagkatapos ilagay na ang sibuyas, bawang at luya, pati na ang 5 small bok choy leaves; stir-fry ng isang minuto. Season with 2 tablespoons Chinese red wine, 1 tablespoon Hoisin sauce and 1 teaspoon sesame oil, then add the fried tofu. Season with a pinch of salt.

Monday

Chicken sandwich with whole wheat bread. You can buy cooked chicken rotisserie sa mga nagtitinda ng shawarma. Just cut it to bits or make himay and add a little mayonnaise, a pinch of black pepper and salt, some diced onions and voila you have your home-made chicken sandwich. Use whole wheat bread to make it healthy.

Tuesday

Spaghetti with turkey meatballs. Madali lang i-prepare ito. There are ready-made turkey meatballs you can buy in groceries. Just fry them in olive oil, sauté them with garlic and onions and add sliced fresh tomatoes for the sauce, salt and pepper to season and you can store the sauce in the ref. Just boil your pasta, cool when cooked and you can pour the sauce on top for an easy and yummy baon.

Wednesday

Tuna salad. Para maging light meal naman, just toss together a can of drained tuna, cherry tomatoes, lettuce and add lemon juice with a little olive oil and a pinch of salt. Healthy-healthihan ang peg.

Thursday

Vegan Zucchini fritters. Simple and easy to make, this dish tastes delicious, too. Una, i-grate ang zucchini, and then squeeze out water. Then pagsama-samahin ang lahat ng ingredients tulad ng 1 tsp garlic powder, ¼ cup chopped parsley, ¼ cup coconut flour, ½ tsp salt, ¼ tsp black pepper, 2 eggs beaten. Then make medium-sized patties, and fry in olive oil. Serve while still crispy with lime wedges.

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