Nutrition Experts Share 7 Healthy Breakfasts That Cost Less Than $1

Avocado. organic fruit. Protein powder. Fair trade cocoa. microgreens. This is an era where the ingredients for a single breakfast smoothie can cost $14. But that is the norm of the privileged, not the experience of ordinary Americans still struggling with pandemic economies, and now in times of war.

In response to what’s happening on the ground and in the pockets of most of us, we asked nutritionists, dietitians, and other experts to take up the challenge of designing tasty morning meals that cost a dollar, give or take a couple cents. .

The breakfasts adapt to all types of diets: flexitarian, vegetarian, gluten-free, dairy-free, keto, diabetic. Some experts chose a batch manufacturing approach to reduce costs; others highlighted the individual portions. Combinations of hearty oats, nutritious nuts, and fiber-rich fruits were seen by many as a way to supplement food and satisfy hunger. But from the suggestions below, we’ve broken down the ingredients, daily amounts, and costs per meal or item (which vary by store and location), you should be able to find a few that appeal to you and your family and fit in with your needs. your needs. reality.

Monica Auslander Moreno, Registered Dietitian Nutritionist (RDN) and founder of Nutrition Essence, says this breakfast provides “plenty of good folate, prebiotic fibers, and a mix of textures and flavors to fill any belly until lunchtime.” She recommends the cherry flavor of yogurt in particular.

• 1 Yoplait yogurt pod
• 1 banana
• 1/2 cup Honey Walnut Cheerios

1. Slice the banana.
2. Top yogurt with banana and Cheerios.

• Whole grains: 12+ grams
• Calcium: 30%
• Vitamin D: 25%
• Potassium: 15%

• Yoplaito $0.60
• Banana $0.17
• $0.14

RDN Deanna Wolfe recommends using frozen cranberries because “frozen cranberries are just as healthy as fresh cranberries, keeping all the nutrients when they’re quick frozen.”

• 1/2 cup Kodiak Cakes Classic Rolled Oats
• A handful of frozen blueberries
• 1 tablespoon chopped walnuts

1. Cook oatmeal according to package directions.
2. Top oatmeal with blueberries and walnuts.

• Protein: 12 grams
• Iron: 15%

• Oatmeal $0.65
• Blueberries $0.20
• Walnuts $0.10

Colette Heimowitz, vice president of nutrition and education at Simply Good Foods Co.recommend it as atkins 100 healthy breakfast:

• 1/2 cup cooked oatmeal
• 1/2 cup unsweetened plain Greek yogurt
• 1/2 medium Gala apple, chopped
• 1/4 teaspoon cinnamon

1. Cook oatmeal according to package directions.
2. Add the yogurt.
3. Top with apple and cinnamon.

• Calories: 254
• Calcium: 17%
• Potassium: 13%
• Vitamin C: 10%
• Phosphorus: 10%
• Magnesium: 10%
• Thiamin: 15%
• Net carbohydrates: 27 grams
• Protein: 14 grams
• Fiber: 4 grams
• Fat: 8 grams

• Oatmeal $0.08
• Yogurt $0.46
• Apple $0.32
• Cinnamon $0.02

cristie besu, a registered nurse, certified sports nutritionist, and founder of Eat Me Guilt Free, says, “Protein-packed peanut butter and honey are for your inner child.” It can also be, of course, for your actual child. She points out that her breakfast fits into vegan, flexible, dairy-free, and low-carb meal plans.

• 2 slices of protein bread
• 2 tablespoons of natural peanut butter
• 1 tablespoon of honey

1. Spread bread with peanut butter.
2. Sprinkle honey on top.

• Protein: 20 grams
• Fat: 18.5 grams
• Carbohydrates: 36 grams
• Sodium: 15%
• Fiber: 26%

• Bread $0.54
• Peanut butter $0.17
• Honey $0.22

Haylie Pomroyone of Hollywood’s top nutritionists and New York Times bestselling author of “fast metabolism diet,” recommends their 3-pepper egg white soufflé.

• 3/4 cup chopped red bell pepper
• 1/4 cup white onion, chopped
• 1/2 teaspoon cayenne pepper
• 1/4 teaspoon sea salt
• 6 egg whites at room temperature
• 1 teaspoon lemon juice

1. Preheat oven to 350 degrees.
2. In a nonstick skillet, sauté bell pepper and onion with 1 tablespoon water until soft. Add the cayenne pepper and salt. With a mixer, beat the egg whites and lemon juice until stiff peaks form. Divide egg whites among four 12-ounce ramekins. Divide the sautéed vegetables evenly among the ramekins and mix gently.
3. Place the molds on a baking sheet and bake for 20 minutes or until the top is golden brown.

• Calories: 150
• Carbohydrates: 12 grams
• Fiber: 3 grams
• Sugar: 8.5 grams
• Fat: 0.9 grams
• Protein: 23 grams
• Vitamin C: 197%
• Potassium: 28%
• Riboflavin: 89%
• Vitamin B6: 32%

• Peppers $1.40
• Onion $0.23
• Cayenne Pepper $0.27
• Sea salt $0.01
• Egg White $1.62
• lemon juice $0.12

lisa richards, nutritionist in The candida diet, combines the whole-grain goodness of oats with the protein of nuts and the potassium of bananas in this complete breakfast. Not only is this less than $1, but it’s less than 50 cents! Have a second help!

• 1/2 cup oatmeal
• 1 tablespoon peanut butter
• 1/2 banana

1. Prepare oatmeal according to package directions.
2. Mix in peanut butter.
3. Top with banana.

• Calories: 150
• Fat: 11.5 grams
• Carbohydrates: 53 grams
• Protein: 9.5 grams
• Total sugar: 8.5 grams
• Fiber: 23%

• Oatmeal $0.20
• Peanut Butter $0.09
• Banana $0.17

Emmie Keefe, aka “emmi healthy,” he likes to use oatmeal as a base. Here she doesn’t shy away from the taste of a little brown sugar, and the cost per serving is low enough that she can double the serving and still make it for about a dollar.

• 1/2 cup of oatmeal cooked with water
• 1 banana
• sprinkled with cinnamon
• sprinkle brown sugar

1. Prepare oatmeal according to package directions.
2. Top with banana slices, cinnamon, and brown sugar.

• Calories: Less than 300
• Fiber: 7+ grams
• Manganese: 100% Daily Value

• Oatmeal $0.19
• Banana $0.25
• Cinnamon $0.03
• Brown sugar $0.05