Healthy & Affordable Family Meals

By: Jacqueline Gomes, RDN, MBA

Maintaining healthy eating habits doesn’t have to come with sticker shock at the grocery store. Some of the most economical items are also among the healthiest!

Here are some tips to help you stay on budget while pursuing your health goals:

• Shop seasonal produce. Fresh fruits and vegetables that are local and in season—like zucchini, spinach, asparagus, and broccoli—are often the best value.
• Lean on frozen and canned. Frozen or canned options are just as nutritious and often more affordable. Always check labels to avoid added sugars, salt, or sauces.
• Keep it simple. Plant-based proteins like beans, lentils, peas, and tofu remain some of the most economical and versatile staples.
• Choose smart cuts of meat. At the meat counter, chicken breast is a lean, protein-rich option that can stretch into multiple meals. Buy larger packs when on sale and portion into freezer bags for future use. Chicken thighs are also a budget-friendly alternative that works beautifully in family meals.
• Plan ahead to reduce waste. Use highly perishable items first—like fish, seafood, and salad greens.
• Repurpose leftovers. Enjoy them for lunch or reinvent them into new meals.
• Label with purpose. Use a marker to jot down “eat by” or “freeze by” dates on leftover containers to prevent waste.

Easy Chicken Milanese

Prep: 15 minutes

Cook time: 15 minutes

Makes: 4 Servings

Ingredients:

• 2 large eggs
• kosher salt and ground black pepper to taste
• ¾ cup all-purpose flour
• 1 cup seasoned panko bread crumbs
• 2 skinless, boneless chicken breast halves, thinly sliced
• Avocado oil spray
• 1 lemon, cut into wedges
• 5 ounces Arugula
• 2 cups grape tomatoes, halved
• Olive oil & red wine vinegar for dressing

Directions:

1. Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper and spray with avocado cooking spray.
2. Beat eggs with salt and pepper in a shallow dish. Spread flour in another dish and bread crumbs in a third dish.
3. Working with one chicken breast at a time, gently press chicken into flour to coat and shake off any excess. Dip into beaten eggs, then press into bread crumbs. Place breaded chicken onto baking sheet and spray tops with Avocado cooking spray.
4. Bake for about 8 minutes per side.
5. Meanwhile, toss arugula and tomatoes in a large bowl with salt, a drizzle of olive oil and red wine vinegar.
6. Serve arugula over chicken with plenty of lemon wedges.