Cinnamon Apple Baked Oatmeal
One pan of cinnamon apple baked oatmeal gives you 6 warm fall breakfasts, about 15g protein each.
The USDA says one woman can eat for about $58 a week. Here’s a real-food week that fits.
A full week of real food for one, built around the USDA's $58.50 thrifty number, with a grocery list, a Sunday prep plan and a recipe for every dish.
The short answer: Clean eating on a budget works when you build your week on cheap whole foods: beans, lentils, oats, eggs, cabbage, sweet potatoes and chicken thighs.
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Clean
Real food with big flavor.
Fit
Protein, movement and recovery that fit a real schedule.
Fab
Rest, energy and feeling like yourself again.
Tired-night recipes
All recipes 45 min15g protein
Cinnamon Apple Baked Oatmeal
55 min38g protein
Jerk Chicken Thighs with Roasted Cabbage
5 min22g protein
Chipotle Lime Tuna Lettuce Cups
10 min20g protein
Cajun Shrimp Cucumber Bites
42 min34g protein
Smoky Sheet Pan Salmon with Sweet Potatoes and Kale
35 min17g protein
Turmeric Ginger Red Lentil Soup
28 min30g protein
Cajun Baked Catfish with a Cornmeal Crust
45 min4g protein
Cinnamon Roasted Sweet Potatoes with Brown Butter Pecans
75 min18g protein
Creole Black-Eyed Peas
60 min40g protein
Oven Fried Chicken with a Cornmeal Crust
Quick answers
Quick answers
5 notes
What do I eat when I'm too tired to cook?9:41 PMA ready protein, something fresh and a carb you cooked ahead. Then…
A ready protein, something fresh and a carb you cooked ahead. Then season it like you mean it.
How much protein do I actually need?YesterdayMany women do well aiming for about 25 to 30 grams at…
Many women do well aiming for about 25 to 30 grams at each meal. Breakfast is where most of us fall short.
Do detox teas actually work?MondayYour liver and kidneys already handle detoxing. Most detox teas mainly act…
Your liver and kidneys already handle detoxing. Most detox teas mainly act as laxatives. Put that money toward water, fiber, real food and sleep instead.
What oil should I cook with?SundayExtra virgin olive oil for most cooking and finishing. Avocado oil, ghee…
Extra virgin olive oil for most cooking and finishing. Avocado oil, ghee or coconut oil for high heat. Butter when you want flavor.
How do I reheat food without a microwave?SaturdayRice and grains: a hot skillet with a splash of water, 2…
Rice and grains: a hot skillet with a splash of water, 2 to 3 minutes. Sweet potatoes and proteins: oven or air fryer at 375 to 400°F for 8 to 10 minutes.
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Fresh on the site
Jerk Chicken Thighs with Roasted Cabbage
Oven jerk chicken thighs and charred cabbage on one sheet pan, with a from-scratch scotch bonnet jerk paste. About 38g protein.
Thicker hair starts in your kitchen, not the supplement aisle.
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Hungry an hour after your snack? These 8 high-protein snacks under 150 calories actually hold you.
Eight real-food snacks around 150 calories or less with 6 to 22g of protein each, plus a simple formula to build your own.
Chipotle Lime Tuna Lettuce Cups
Smoky chipotle lime tuna in crisp lettuce cups: no cooking, about 125 calories and 22g protein.
Cajun Shrimp Cucumber Bites
Smoky Cajun shrimp on crisp cucumber rounds with garlic lemon yogurt: about 130 calories and 20g protein.
Waking up stiff, puffy and tired is not a personality trait. Here’s where an anti-inflammatory diet starts.
What an anti-inflammatory diet really is, the foods to lean on, what to eat less of, and a simple first day of real meals.
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