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10 Summer Recipes for $50

LDHNY / flickr

Cooking on a budget doesn't mean you can't enjoy summer faves like fresh seafood and barbecue. We'll show you how with 10 healthy and tasty meals for $50. The best part: It only takes three easy steps to make yourself an entire week's worth of lunches and dinners.

The Recipes

  Lunch Dinner
Sun   Seared Tilapia
Mon Turkey Cutlet Salad BBQ Chicken Thighs
Tues Whole Wheat Deli Wrap Turkey Tacos
Wed BBQ Chicken Wrap Crunchy Turkey Cutlets
Thurs Turkey Taco Salad Shrimp Pasta
Fri Leftover Pasta  

Sunday Preparation

Turkey Cutlets: Place turkey cutlets and defrosted OJ concentrate into a bowl and toss with 2 teaspoons of minced garlic, then cover and place in the fridge for two hours.

  • After two hours remove cutlets from the fridge.
  • In a second bowl,combine 4 cups of crushed cornflakes with 1/4 cup of shredded coconut, 2 teaspoons of brown sugar and 2 1/2 teaspoons of curry powder in a large bowl.
  • In a third bowl, beat 1 cup of egg whites until they're foamy.
  • Take one cutlet at a time, dip it in the egg whites and then press it into the cornflake mixture.
  • Place all cutlets on a tinfoil-covered pan and bake at 375 degrees for 20 minutes.

Turkey Meat: Saute meat in a pan mix in taco seasoning.

Chicken Thighs: Toss chicken thighs in barbecue sauce and let sit for 30 minutes. Heat up grill to medium high and lightly grill the thighs (1-2 minutes on each side).

Pasta: Cook according to directions on box, then toss in a small amount of extra virgin olive oil and store in the refrigerator.

Yams, Potatoes and Carrots: Cube yams, slice potatoes and cut carrots into bite-size pieces. Mix together, season with salt and pepper and toss with extra virgin olive oil. Spread onto a pan, cover in foil and bake at 425 degrees for 20 minutes.

Almonds: Toast almonds for 5 minutes in oven.

Lettuce: Chop and place in a container in the fridge.

Broccoli: Blanch broccoli and shock with ice water to keep green hue, then store in fridge.

Sauce: Combine 1/2 cup of lite mayonnaise, 1/4 cup of mango juice and a 1/4 cup of mango chutney in a small container and refrigerate.

The Grocery List

Make sure you have the staples, and then pick up the items below to complete your recipes. 

  • 1 1/2 lb turkey cutlets
  • 1 1/2 lbs boneless, skinless chicken thighs lean
  • 1 1/2 lbs ground turkey
  • 12-16 oz cooked shrimp
  • 12-16 oz tilapia fillets 
  • 12-16 oz deli meat
  • 4 yams
  • Minced garlic
  • 6 carrots
  • 4 cobs of corn
  • Mixed fresh berries
  • 1 pineapple
  • 1 orange
  • 1 bunch broccoli
  • 6 tomatoes
  • 12 red potatoes
  • 1 bag of romaine lettuce
  • Dried basil
  • 3 limes
  • 1 bag baby spinach
  • Whole wheat pasta
  • High-fiber tortillas
  • Taco Shells
  • Sliced Almonds
  • Butter
  • Cotija cheese
  • 1 can of black beans
  • 1 can of corn
  • 1 jar roasted red peppers
  • Yogurt of your choice
  • Taco seasoning packets
  • Bottled salsa
  • Pesto sauce
  • 1 can artichoke hearts
  • Capers
  • Extra virgin olive oil
  • Cornflakes
  • Unsweetened coconut
  • Curry powder
  • Mango juice
  • 1 can of orange juice concentrate
  • Lite mayonnaise
  • Mango chutney
  • Low-fat ranch dressing
  • Brown sugar
  • 1 carton egg whites
  • BBQ sauce
  • Dried oregano
  • Shredded cheddar

*Grocery list was priced out at Safeway.com; doesn't include staple items. Special thanks to chefs Karen Bedell and Debbie Martell.

About The Author

Amanda Carlson-Phillips – Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

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Tags: Dinner, Cooking, Recipes, Food, Lunch

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