Tag Archives: healthy

Cheap and Healthy Eats: Snack Edition Part 1

Just as eating healthy, filling, and complete meals are essential to the athlete, healthy snacking is too. Healthy snacking is a good way to fit extra nutrients into your diet and prevent overeating during meals. Listed below are some of my favorite healthy (and cheap) snacks I eat not only in between meals, but sometimes before games to give me that extra energy.

Bear Naked Granola

A picture of Bear Naked Granola
Bear Naked Granola via author

Bear Naked’s Original Cinnamon Bearly Processed Granola is my new favorite snack. During September, when I started lifting weights again during my basketball preseason, I was looking to build my lost muscle from not lifting all summer. I needed to incorporate more protein into my diet to help me build amino acids to help retain muscle. I looked for protein-filled alternatives to protein shakes, because the shakes can tend to be heavy on my stomach and can be jam packed with sugar (which causes me breakouts). I was then introduced the Bear Naked Granola by my strength and conditioning coach. It is fantastic!!! It a delicious collection of whole grain oats, honey, cranberries, and sunflower seeds, which collectively packs in 10 grams of protein per serving. This cost usually costs me $2.50-3.00.

Yoplait Yogurt Lite

A picture of Yoplait Yogurt
Yoplait Yogurt via author

Yoplait Yogurt Lite are my favorite types of yogurt, period. I have always ate them, even throughout my childhood. I just started eating the light versions of these delicious yogurt for obvious reasons— it has less sugar, no fat, and less worries. They are easy to take on the go and great for the mornings. Pictured above are some of my favorite flavors; from left to right includes Very Vanilla, Key Lime Pie, and Very Cherry. My other favorite flavors are Harvest Peach, Red Velvet Cupcake, and Blueberry Patch. For a delicious protein-packed yogurt parfait, top with this yogurt with Bear Naked Granola, and all together you will get a whopping 15 grams of protein! These yogurts usually go for $.20 a piece, or 10 for $2.

Chocolate Graham Crackers 

A picture of Chocolate Graham Crackers
Honey Maid Chocolate Graham Crackers via author

Honey Maid’s Chocolate Graham Crackers are a new take on your traditional graham crackers. I love these graham crackers, because besides tasting great, they are my substitute for more sugary and fattening chocolate cookies, like Oreos or chocolate chip cookies. They have only 8g of sugar per serving, contain 8g of whole grain, and even have a little bit of fiber for  a healthy digestive tract. They also taste great crumbled over vanilla yogurt, ice cream, and are great for smores when you want that extra dab of chocolate! This box usually sells for $2.

Fuji Apples 

A picture of Fuji Apples
Fuji Apples via Flickr

Fuji Apples are my favorite type of apple. It’s not too tart, and it is not too sweet; it is the happy medium. Eating these are great for getting a little extra energy before practice, and they are great for the the mornings! Having an apple in the morning is just as effective as drinking a small cup of coffee. Eating more great tasting apples like these also can add more water to your diet, as part of daily water intake includes the water content in the fruits and vegetables that you eat. Prices may vary.


Cheap and Healthy Eats: Chicken and Broccoli Pasta with Roasted Parmesan Sauce

Chicken and Broccoli Pasta with Roasted Garlic Parmesan Sauce. Picture from Adashia Franklyn
Chicken and Broccoli Pasta with Roasted Garlic Parmesan Sauce. Picture from Adashia Franklyn

Ingredients Needed:

  • One 1lb box of plain spaghetti
  • Extra Virgin Olive Oil Spray
  • Ragú® Cheesy Roasted Garlic Parmesan Sauce
  • Badia Sazón Tropical Seasoning
  • Boneless-Skinless Chicken Breast Tenderloins
  • Frozen Broccoli
  • Parmesan Cheese


The plain spaghetti can be substituted with wheat spaghetti, or any pasta of your choice, the Badia Sazón Tropical Seasoning can be substituted with your favorite seasoning, and the frozen broccoli can be substituted with any vegetable of your choice to make a delicious and filling meal.

Materials needed:

  • Nonstick Skillet
  • An 8 quart Pasta Pot
  • Colander
  • Spatula


  • To cook the spaghetti, boil four quarts of water on HIGH.
  • Add a dab or a spritz of  olive oil to the water to taste.
  • Wait for the water to actually boil (you will see and hear a lot of bubbles), and then add the pasta.
  • Cook until “al dente” (firm to the bite), for approximately ten to twelve minutes.
  • Remove from the heat and drain in the colander.
  • To cook the chicken and broccoli, spray the skillet with the Extra Virgin Olive Oil.
  • Spray and heat both frozen ingredients together in that skillet on MEDIUM HIGH heat until they are thoroughly cooked and browned to your preference.
  • Let the chicken and broccoli simmer for about ten minutes, and stir occasionally so that chicken and broccoli are browned evenly. Add the Badia Sazón Tropical Seasoning sparingly. If a generous amount of seasoning is added, it will make the chicken and broccoli too salty in addition with the Ragú® Cheesy Roasted Garlic Parmesan Sauce. 
  • Add the Ragú® Cheesy Roasted Garlic Parmesan Sauce to the cooked pasta, and stir to get an even distribution of sauce.
  • Top with the cooked chicken and Broccoli. Stir well.
  • Sprinkle dry Parmesan Cheese on top of the pasta for added texture.
  • Select your portion of food and Enjoy!

*16 ounces of pasta feeds four to eight people.

This meal is relatively cheap to make, as one serving of this delicious entrée cost me about $1.79 to make. All of these items used in this recipe can be found in your local supermarket, and if not, you should be able to find very close substitutes. The chicken used in this recipe provides at least 12 grams of protein, which is great for storing amino acids in the muscles, which helps build muscle. The pasta has 42 grams of carbs, and carbs help give energy. The broccoli gives you atleast 50% all of your daily recommended vitamins and minerals.

This meal to me is the meal of a champion. It gives me everything I need, especially if I eat it the night before a big game or practice. The morning after, I wake up with tons of energy!! When I began cooking for myself in college, this was and still is my go-to dinner to eat  because it is cheap, simple, healthy. It tastes and smells delicious, and it is one of the things that inspired me to cook more for myself and cut down on eating out often.