The Doctor's Order

From The Classroom to The Kitchen

in meal prep

Affordable and Healthy Meal Prep

Meal Preparation

As a third year Internal Medicine resident, I have gotten really good at time management! Learning how to balance my work with my personal life has been challenging, but has been a huge part of my success. Part of this balance has been learning how to effectively plan meals. In my experience, if I do not have a plan for my meals, than I am more likely to eat unhealthy things. Additionally, I have found that If I don’t meal prep, than I am spending way more money on eating out etc. So, meal prepping has become a way of life. Enter this cheap and healthy meal prep! 

Meal Prep on a Budget

While meal prepping can definitely help you save money. If not done correctly, it can still be pretty expensive. Buying in bulk and buying whats on sale are great ways to help navigate this expense. Check out this break down below for my weekly meal prep on a budget. 

Morning Smoothies: Consisting of 2 bunches of kale, 2 lemons, 3 green apples, 2 heads of spinach, almond milk. I was able to get all of this for less than 12 bucks! I love a healthy morning smoothie, because it ensures that I’ve already got my veggies in for the day! I added two hardboiled eggs to my morning smoothie to pack an extra protein punch for added energy. 

Morning Snack: Cliff bars! Great nutrition and can often find them on sale for 1 dollar a piece. I was able to get a 5 for 5$ deal which was really great for my budget! 

Lunch Time: Ground turkey Taco bowls! I used 1 lb of ground turkey, 1 can corn, 1 can black beans, 1 head lettuce, and 1 pack of premade salsa from whole foods! All of this cost me less than 12 bucks 🙂 

Finally for my afternoon snack I chose gala apples! 1 apple a day keeps the doctor away 🙂 

This super affordable and healthy meal prep cost me about 30 bucks and is a great alternative to eating out for lunch everyday. 

Try out this meal prep and let us know what you think! 

Peace and Love, 

Aubrey J. Grant MD


Cheap Healthy Meal Prep

in Lean Meats

Korean Beef BBQ Bowls

Korean Beef BBQ Bowl : 

The key to a healthy lifestyle is all about planning and more planning! Planning your meals the night before, or even a week in advance are a great way to ensure a healthy diet. An easy way to plan your meals is by creating a weekly meal prep. By creating multiple meals for the week you ensure that you stay light and fit during the week. Try this Korean Beef BBQ Bowl to satisfy your meal prep goals. 

This meal prep creation is inspired by traditional Korean BBQ flavors and provides great comfort while not breaking the waist band. Additionally, the egg on top packs an additional protein source for those looking to build a bit of muscle. This meal prep is perfectly balanced to fit your nutritional needs.

For those cutting calories, you can avoid the EVOO, use lean 90/10 ground beef, and hold off on the egg. Additionally, you can swap out the rice for riced cauliflower or add extra veggies like carrots to the ground meat. 

Check out this recipe below for a great meal prep option that will keep you energized and fit throughout the week. If you like this recipe, be sure to check out our Peanut Sesame Zoodles with Tofu here.  

Korean Beef BBQ Bowl
Serves 4
Korean Beef BBQ Bowl
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1 cup brown rice
  2. 4 large eggs
  3. 2 tablespoons olive oil
  4. 2 cloves garlic, minced
  5. 4 cups chopped spinach
  6. FOR THE KOREAN BEEF
  7. 1/4 cup brown sugar, packed
  8. 1/4 cup reduced sodium soy sauce
  9. 1 tablespoon freshly grated ginger
  10. 2 teaspoons sesame oil
  11. 1/2 teaspoon Sriracha, or more to taste
  12. 1 tablespoon olive oil
  13. 2 cloves garlic, minced
  14. 1 pound ground beef
  15. 2 green onions, thinly sliced
  16. 1/4 teaspoon sesame seeds
Instructions
  1. In a large saucepan fill with 2 cups of water, cook rice according to package instructions.
  2. Place eggs in a large saucepan and cover with cold water by 1 inch.
  3. Bring to a boil and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set aside for 8-10 minutes. Drain well and let cool before peeling and slicing in half.
  4. Heat olive oil in a large skillet over medium high heat.
  5. Add garlic and cook, stirring frequently, until fragrant, about 1-2 minutes.
  6. Stir in spinach until wilted, about 2-3 minutes; set aside.
  7. In a small bowl, whisk together brown sugar, soy sauce, ginger, sesame oil and Sriracha.
  8. Heat olive oil in a large skillet over medium high heat.
  9. Add garlic and cook, stirring constantly, until fragrant, about 1 minute.
  10. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  11. Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes.
  12. Place rice, eggs, spinach and ground beef mixture into meal prep containers, garnished with green onion and sesame seeds, if desired.
The Doctor's Order http://www.thedoctorsorder.com/

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in Breakfast

Brown Sugar & Berry Amaranth

Brown Sugar & Berry Organic Amaranth
Serves 4
This sweet, gluten-free amaranth breakfast grain is classically flavored with cinnamon and sugar.
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Prep Time
5 min
Cook Time
25 min
Total Time
35 min
Prep Time
5 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 2 cups almond milk
  2. 2 cups water
  3. 1 cup amaranth
  4. 4 tablespoons unsalted butter
  5. 1/2 cup brown sugar
  6. 1 tablespoon ground cinnamon
  7. 1 teaspoon vanilla extract
Instructions
  1. Bring the milk and water to a boil in a medium saucepan.
  2. Whisk in the amaranth, reduce the heat to low and cover.
  3. Simmer for 25 minutes, stirring occasionally, until the liquid is absorbed and the amaranth is tender.
  4. Remove the amaranth from the heat and stir in the butter, brown sugar and cinnamon.
  5. Top with berries, bannana, and mint leaf.
  6. Serve warm.
The Doctor's Order http://www.thedoctorsorder.com/
Hypertension is an important factor in cardiovascular diseases. Specifically, angiotensin-converting enzyme (ACE) inhibitors, such as lisinopril and ramipril, are synthetic drugs that are widely used to treat and control high blood pressure. Amaranth, a new up-in-coming super food, is packed full of health benefits. One specific benefit, is its effect on hypertension. Studies have shown that amaranth, and other rice proteins, have similar ACE inhibitor capabilities. So, having to treat your high blood pressure with synthetic drugs, try this recipe for a delicious breakfast that is packed full of anti-hypertensive agents. 

Anti-hypertensive benefits of rice proteins