Preheat oven to 350. In a pan sauté garlic and onions in olive oil until translucent. Add the carrots and cook over medium low heat until carrots are tender -- about 10 minutes. Remove from heat. Combine bread crumbs, wheat germ, parsley and eggs; then mix in the meat and onion/carrot combination. Mix well, using your hands. Put into loaf pan. Bake for 45 minutes.
Omega-3 eggs are an inexpensive source of protein and heart-healthy fat. Egg white, in fact, is the only 100 percent protein food. Plus, eggs are delicious for both breakfast and lunch.
Affordable option: Try an omega-3 omelet with low-fat mozzarella cheese and asparagus. The cost for a dozen omega-3 eggs is $3.19, or 27 cents per egg. So the total cost for an omelet is approximately $1.20.
And here's a fun fact: In the White House, Eleanor Roosevelt frequently served scrambled eggs for a light Sunday dinner.
Recipe to Try: Omega-3 Omelet
2 omega-3 eggs
1 handful low fat mozzarella cheese
1/4 cup chopped cooked asparagus
In an omelet pan, add small amount olive oil and heat for two minutes. Then add beaten eggs, stirring and tilting pan to allow eggs to set throughout. When eggs are set, add the cooked asparagus and cheese, fold over onto plate.
Legumes are an inexpensive source of plant protein. Navy beans, white beans, small red beans and lentils are all good sources of plant protein, vitamin B complex and nutrients.
Here's a fact: The U.S. Food and Drug Administration found that of all foods, the richest source of anti-oxidants was small red beans. Very inexpensive.
Affordable options: White bean and escarole soup; one bowl packs in 12 grams of protein, is high in B complex vitamins and has only about 200 calories -- great for a light and filling lunch.
Also, black-eyed peas are associated with prosperity when eaten early in the year. Is it because we save so much money when we buy them? Black-eyed peas with brown rice and red peppers make a delicious light dinner. The cost for legumes varies between $1.59 and $2.59 for 16 ounces, so the total for two people for two meals is less than $2.
Recipe to Try: White Bean and Escarole Soup
1 pkg. dried white beans (soak package overnight)
1 bunch escarole
Cook the beans according to package directions. Then add the chopped escarole to beans. If you like tomatoes, they are delicious in the soup. Cook lightly and serve.
Soups are ideal for those who need to lose weight. In fact, studies have shown that dieters who ate soup lost more weight than those who did not.
Chicken or vegetable broth (canned is fine) add vegetables and a protein source. Plus, they are delicious and easy to make!
Affordable option: Chicken soup with vegetables gives you the opportunity to use any leftover chicken or vegetables rather than throwing them away. Cost for organic chicken is $3.99 per pound, or about $14 for a whole bird. A whole chicken will provide several meals if you have roasted chicken the first night and then use the remainder for chicken soup with vegetables. Total cost for two people eating organic chicken soup is less than $3.
Recipe to Try: Left Over Chicken Soup
Cooked chicken (quantity is dependent on how much is leftover -- remove skin and chop)
1 onion (chopped)
1 carrot (chopped)