5 Quick and Cheap Healthy Meals | ReNew Clinic

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>> Hi, I'm Diane, the registered dietician
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at the Renew Clinic.
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One mistake I see many children and parents make
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is forgetting to eat breakfast or lunch.
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I know you might not always have time
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to make a full breakfast or you might not like
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what's served at school lunch, but it's so important
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to keep yourself fueled during the day.
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You'll have more energy, better concentration,
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and better performance in class, sports,
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and after school activities.
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So today, I'm gonna show you how to make five recipes
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that each have five ingredients or less.
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They're quick and easy to take on the go
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and best of all, they all cost less than $3 each.
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First, we'll start with breakfast.
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This is a super easy wrap to make and take on the go.
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First mix together equal amounts
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of peanut butter and vanilla Greek yogurt.
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I'm gonna do about half a cup of each so we have leftovers.
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Spread about a quarter cup of the mixture
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on your wrap shell.
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We have about three more servings ready to go here.
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I'm gonna put the lid on then we can store
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this in the refrigerator.
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You can use it to make more wraps
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or cut up an apple and use it as a dip.
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Then to finish our wrap, add a sliced banana
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and a few spoonfuls of granola or nuts.
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I have some almonds here.
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You only need about two tablespoons of nuts
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for a serving, so a bag will last for a while.
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Now I can wrap this in tin foil and go.
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You think that was easy?
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This one's even faster.
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This is a simple parfait.
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First, take some of that Greek yogurt
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and scoop about one-third of a cup
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into a Tupperware container.
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Then add a layer of fruit of your choice.
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I like frozen berries.
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Put in about half a cup.
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Then add another third of a cup of yogurt
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and top with nuts or granola.
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I'm gonna use my almonds again.
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Once again, you only need about two tablespoons here
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to get a serving, and it's done.
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Put your lid on and go.
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You can also make a bunch of these in advance
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so you only have to grab it in the morning and go.
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So breakfast is done, but what about lunch?
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We'll use some basic ingredients to make healthy lunches
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that will give you energy for your school,
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sports, and after school activities.
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We'll use tuna, chicken or beans for the protein.
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You can interchange them based
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on whatever you have available.
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The first thing we'll make is a tuna wrap.
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This is another great use for the whole wheat wrap shells.
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We'll start by adding a few handfuls of spinach
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and some tomato slices.
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Here is the tuna from a four and a half ounce can,
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packed in water, already drained.
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I'm gonna add two tablespoons of tzatziki sauce,
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which is kind of like ranch, and then add this to the wrap.
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Then you can just wrap it up and go.
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And with tuna, you have some options.
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You could also add mustard or about two teaspoons
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of olive oil and some lemon juice.
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If you want mayo, just limit the portion to one tablespoon.
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You can also get tuna already canned in olive oil
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and then just drain it and add lemon juice.
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And if you don't have wraps handy,
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you can put the tuna over lettuce and tomatoes
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and take that in a container
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with whole wheat crackers on the side.
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So there's lots of variety.
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Here is another super easy wrap.
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I have a whole can of black beans that I drained and rinsed.
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I'm gonna add about a half cup to this wrap
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with a quarter cup of shredded cheese
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and two big spoonfuls of salsa.
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If you're near a microwave, you can heat this
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for about 30 seconds to melt the cheese.
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Really easy and you can see there are lots of leftovers.
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And finally, this is another great one
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for using up leftovers.
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I have leftover whole wheat pasta and chicken here.
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We can easily combine them with some vegetables
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and a small portion of heart healthy fat
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for a balanced lunch.
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Get your Tupperware ready.
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Add one cup of pasta.
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Take a piece of chicken, about the size of your hand,
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and cut it up into small pieces.
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Then cut up and add a small tomato and about half of
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a cucumber or whatever vegetables you like and have around.
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Top with two tablespoons of Italian dressing.
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You can even add two tablespoons of
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the shredded cheese, if you want.
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This one is really good cold.
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I hope you see that putting a healthy meal together
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does not have to be hard or time consuming.
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There are definitely lots of healthy options
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that you can eat on the go.
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Check out our website for the recipes and a grocery list.
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(children laughing)
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