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Breakfast Ideas for a Buck

Healthy breakfast choices that are easy on your wallet.

5 Cheap and Healthy Homemade Breakfast Ideas continued...

The price tally:

1 whole-wheat bagel or English muffin (packages contain 6 bagels or English muffins at $2): 41 cents

Egg (with 1 dozen higher omega-3 eggs costing $2.50): 20 cents

Egg Beaters (32 oz. carton at $4.50): 15 cents

Cheese (10-slice package of Sargento Reduced Fat Medium Cheddar at $2.50): 25 cents

Total: $1.01

3. Breakfast Yogurt Parfait

Start with 3/4 cup low-fat vanilla or plain yogurt. Stir in 1/2 cup of fresh fruit (whatever is cheap and in season--such as blueberries, kiwi, orange segments, cantaloupe, or peaches, etc.). Top that with 1/2 cup whole-grain breakfast cereal, such as Grape-Nuts, low-fat granola, or similar. Optional garnish would be a tablespoon or two of chopped nuts.

Yogurt (from a 32-oz. tub at $3): 56 cents

Fruit: 30 cents

Cereal (with 16, 1/2-cup servings of Quaker Natural Granola, Lowfat, with raisins costing $3): 19 cents

Total: $1.05

4. Tea & Toast Breakfast

Whole wheat bread is one of the most inexpensive bases for a breakfast. You can pick up a loaf of 100% whole wheat bread with about 20 slices for $2-$2.50, or $.20 to $.25 per 2-slice serving. You can top your toast with either reduced-fat cheese or natural-style peanut butter, either of which will add some protein and fat to help balance out the carbs. Start by popping 2 slices of 100% whole wheat bread into the toaster. When toasted, add about .75 ounces of reduced-fat cheese OR 1 tablespoon natural-style peanut butter to each slice. Boil water, pour some into a mug, and steep a bag of your favorite green tea for a couple of minutes. Now you have your tea and toast breakfast.

Bread (from 20-slice loaf at $2.50): 25 cents

Cheese (8 ounce block of reduced-fat cheese at $2.50): 47 cents

Peanut butter (18-oz. jar containing 15 servings at $3): 20 cents

Tea (from box of 20 tea bags at $3.50): 18 cents

Total: $.90 (with cheese) or $.63  (with peanut butter)

5. Almond Oat Breakfast Bars

If you like to start your day with a moist bakery treat, this cheap and healthy breakfast recipe might be the ticket for you. Each breakfast bar contributes 5 grams of fiber and 6 grams of protein, along with a nice dose of smart fats from almonds. It’s 100% whole grain with whole-wheat flour and oats and calls for the absolute minimum of added sugar (1 tablespoon of brown sugar per serving).

Ingredients:

1/4 cup plus 2 tablespoons reduced-fat margarine (use a brand with plant sterols added, if desired)

1/4 cup unsweetened applesauce

1/2 cup packed brown sugar

1 large egg (use a brand higher in omega-3s, if available)

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