I Tried To Eat Healthy for $10 a Day

Presenter / Channel

The presenter is not explicitly named in the subtitles. The creator discusses and promotes the Cookwell app (ad-free recipes/cooking frameworks).

Challenge Rules (affects cooking/ingredients)

• Budget: $50 total for 5 days, starting from pantry staples that are not free.
• No repeats: Cannot repeat the same meal more than 2 times.
• Nutrition goal: Average 120 g protein/day.
• Starting paid pantry staples:
  • Salt
  • 1 bottle of oil
  • Jar of mayo
  • 10 selected spices Each pantry staple use is weighed, itemized, and deducted from the budget.

Grocery Haul (Day 1 Trip)

Produce

• 1 head iceberg lettuce — $1.89
• Bunch cilantro — $4.00
• 2 limes — $0.48
• 1 lemon — $0.50
• 3 Roma tomatoes — $0.69
• 2 jalapeños — $0.21
• 1 green bell pepper — $0.82
• 1 red onion — $1.12
• 1 head garlic — $0.50 (subtitles show “head of garlic for 050”)
• Rusted potato — $0.67
• Bakery: 2 bolo rolls — $0.67

Dried / Pantry

• 1 bag white rice — $0.92
• 1 bag dried black beans — $1.37
• Distilled white vinegar — $0.98

Protein

• Just under 3 lb boneless skinless chicken thighs — $8.89
• 1 lb ground beef — $6.97
• Light sour cream — $1.75

Day 1 Trip Total: $28.78, leaving $21.22 for later days.

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Meal 1 (Day 1 Lunch): Ground beef rice bowl + dill sauce + pickled onions

Ingredients (with quantities mentioned)

• Rice: 180 g rice + 250 g water (cooked in rice cooker)
• Rice seasoning:
  • 5 g chicken bullion powder
  • ~1 g turmeric
  • ~1 g dried oregano
  • 1 crushed garlic clove
• Beef: ~1/2 lb (half pound) ground beef
• Beef seasoning:
  • Salt (sprinkle)
  • Aleppo pepper (for heat)
  • Dried minced garlic
• Dill sauce:
  • 150 g low-fat sour cream
  • 50 g mayo
  • ~4 g dried dill
  • Splash of vinegar
  • ~50 g water
• Toppings:
  • Pickled onions
  • Chopped cilantro stems
  • Dill sauce: 15–20 g drizzled

Method / Timing / Technique

1. Cook rice in rice cooker: Mix rice + water + bullion/turmeric/oregano + garlic; quick mix; cook with lid.

2. Make dill sauce (~1 minute): Combine sour cream + mayo + dried dill + vinegar + water; mix creamy.

3. Cook beef (~4 minutes): Griddle “ripping hot.” Smash for browning; season; break into small pieces.

4. Assemble: Bowl with half the rice → top with beef → drizzle 15–20 g dill sauce → add pickled onions + cilantro stems.

Equipment

• Rice cooker
• Griddle / hot pan
• Scale, bowl/jar for sauce, spatula

Cost / Macro Notes

• 832 calories, 55 g protein
• Itemized ingredient cost: $4.30

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Pickled Onions (Prep added during Day 1; used later)

Ingredients

• ½ red onion, sliced
• Brine: vinegar + water + a sprinkle of salt (salt deducted from budget)

Method

1. Pack sliced onions into a jar.
2. Make brine (vinegar + water + salt).
3. Bring brine to a boil, then pour over onions.

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Meal 2 (Day 1 Dinner): Chicken fajita-style bowl + black beans, Mexican rice, lettuce, pickled onions, sour cream

Ingredients (with quantities mentioned)

• Black beans (dried):
  • “Half of the bag” (exact grams not given)
  • Boiled until tender (~1.5 hours)
  • Generous pinch of salt
• Mexican-style rice:
  • 180 g rice
  • Water + a little salt
  • 10 g oil
  • Diced red onion
  • ½ Roma tomato
  • Cook time: ~25 minutes
• Chicken:
  • 4 chicken thighs, trimmed
  • Cut bite-sized: little over 500 g
  • Marinate:
    • 4 g salt
    • 3 g cumin
    • 3 g ancho chili powder
    • 2 g chicken bullion powder
• Bean infusion:
  • 10 g oil
  • 1 g cumin seed
  • 1 clove garlic
  • ½ diced jalapeño
  • Cooked beans + small pinch of salt
• Stir-fry:
  • ~½ bell pepper + ~¼ red onion
• Assembly:
  • Rice on side
  • Black beans “big spoonful”
  • Chicken + onions/peppers
  • Lettuce
  • Pickled onions
  • 60 g dollop low-fat sour cream

Method / Timing / Technique

1. Black beans: boil water; add beans + pinch of salt; simmer until tender (~1.5 hours).
2. Chicken marinade: season cut chicken; refrigerate.

3. Mexican rice:

   • Heat 10 g oil, sauté onion + ½ tomato.
   • Toast 180 g rice until nutty.
   • Transfer to rice cooker with water + salt; cook ~25 min. (Beans finish around the same time.)

4. Spiced bean component:

   • Heat 10 g oil, bloom cumin seed + garlic + jalapeño.
   • Add spoonfuls of cooked black beans + pinch of salt; cook briefly.
5. Cook chicken & vegetables:
   • Spread chicken on hot griddle; brown (5–10 min after browning begins).
   • Cook pepper/onion until charred.
6. Assemble with sour cream and toppings.

Equipment

• Pot for beans
• Rice cooker
• Pan/griddle
• Cutting board/knife, scale

Cost / Macro Notes

• “Just over 1,000 calories”, 65 g protein
• Cost: $3.40

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Meal 3 (Day 2 Lunch): Chicken + black bean torta (repurposed leftovers)

Ingredients / Quantities

Uses leftovers:

• Sliced chicken
• Black beans
• Dill sauce
• Jalapeño
• Lettuce + sliced tomato
• Pickled onions

Roll: “one of these” rolls (type/weight not restated)

Method

1. Microwave chicken + black beans.
2. Slice lettuce + remaining tomato; sprinkle salt.
3. Spread ~20 g dill sauce on both sides of roll.
4. Layer: jalapeño-black beans → sliced tomatoes → chicken + peppers/onions → lettuce → pickled onions.
5. Wrap in wax paper, rest 1 minute, slice in half.

Cost / Macro Notes

• No exact numbers provided; described as a quick 5-minute build.

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Meal 4 (Day 2 Dinner): Oregano-crusted chicken thighs + leftover yellow rice + lemon salad + pickled onions + dill sauce

Ingredients (quantities given)

• Chicken: 2 thighs (~250 g total)
• Seasoning:
  • salt ~2 g (~1% by weight)
  • dried oregano (generous coating)
• Pan frying:
  • 10 g oil
  • Heat to ~400°F
• Sides:
  • leftover yellow rice (reheated)
  • lettuce, diced tomato
  • lemon wedges
  • pickled onions
  • dill sauce (added “another couple spoonfuls”)

Method / Technique

1. Trim and thin out thighs for even cooking.
2. Season: sprinkle salt, then press oregano into chicken to stick.
3. Heat oil in stainless pan to ~400°F.
4. Sear:
   • Place chicken; cook until it naturally releases and browns (few minutes).
   • Flip; “chef presses” for contact; finish second side.
   • Tip: watch heat to avoid scorching oregano (some burning may happen, but seasoning stays good).
5. Slice chicken into strips; plate with:
   • reheated yellow rice
   • chicken
   • lettuce + tomato
   • lemon squeezed over
   • pickled onions + dill sauce.

Equipment

• Stainless pan, thermometer-free guidance (“~400°F”)
• Chef presses
• Microwave (for rice reheat)

Cost / Macro Notes

• Exact totals not provided in this section (only narrative).

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Meal 5 (Day 3 Lunch): Baked potato loaded with saucy seasoned beef + black beans + sour cream + toppings

Ingredients / Quantities

• 1 potato (baked; weight not stated)
• Bake time: ~30 minutes total (microwave start → oven finish)

Beef mixture

• Remaining ½ lb ground beef
• 2 g salt
• ~1 g crushed garlic
• cumin (~1 g)
• paprika
• ancho chili powder
• couple spoonfuls leftover black beans
• tomato puree (from grated Roma tomato)
• splash of water (to loosen)

Toppings

• Sour cream (spoonfuls/dollops)
• diced jalapeño
• fresh cilantro
• squeeze of lime
• extra salt on potato interior (“little extra salt”)

Method / Technique

1. Bake potato:
   • poke holes
   • microwave head start
   • rub with oil + salt
   • finish in oven (~30 minutes)
2. Grate tomato into puree.

3. Cook beef quickly (~2 minutes): Press to start browning; season; break up with potato masher.

4. Stir in black beans.

5. Add tomato puree + splash of water; simmer/reduce a couple minutes until saucy.
6. Assemble:
   • split potato, fluff inside
   • salt + sour cream base
   • pile beef/bean mixture
   • finish with sour cream, jalapeño, cilantro, lime.

Notes / Chef Comments

• Wishes it had shredded cheese (not available earlier due to budget).
• Encouragement: ensure “enough salt”.

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Meal 6 (Day 3 Dinner): “Mexican-style” chicken fried rice bowl + pico de gallo + sour cream

Ingredients / Quantities

• leftover yellow rice (microwaved)
• sliced chicken thighs (last couple, from dinner leftovers)
• onion (thicker strips) + green bell pepper pieces
• black beans (last)
• Pico de gallo:
  • cilantro, jalapeño, tomato, onion
  • pinch of salt
  • squeeze of lime juice
• toppings:
  • pico de gallo
  • sour cream (big spoonful)

Method / Technique

1. Make pico de gallo: chop cilantro, dice jalapeño/tomato/onion; toss with salt pinch + lime juice.
2. Stir-fry: cook chicken in wok with salt + dried minced garlic until browned; add onions + peppers, cooking until colored but still crunchy.
3. Rice: microwave leftover rice (skipped original wok-cook plan).
4. Build bowl: rice base → chicken/veg → squeeze lime juice again → black beans → spoon pico de gallo → top with sour cream.

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Grocery Restock (Day 4; for protein)

• 22 lb chicken breast — $8.83
• Red onion — $0.97
• 2 Roma tomatoes — $0.36
• Green bell pepper — $0.82
• Rusted potato — $0.85
• Cucumber — $0.59
• 2 blocks mozzarella — $1.69 each
• Pound pasta — $0.98
• Can whole peeled tomatoes — $1.48

Restock Total: $18.26

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Meal 7 (Day 4 Lunch): Chicken “cheese steak” hoagie-ish sandwich + slow-sautéed onions/peppers + melted mozzarella + mayo

Ingredients / Quantities

• Mozzarella: ~130 g, grated
• Chicken: one chicken breast, sliced thin
• Oil: about 5 g on griddle
• Chicken seasoning: sprinkle of salt, dried minced garlic, Aleppo pepper
• Slow-cooked veg: sautéed onions + peppers (~30 minutes, quantities not fully specified)
• Assembly:
  • mayo spread on inside of roll
  • lettuce + tomato
  • sprinkle oregano finishing

Method / Technique

1. Slow-cook onions & peppers: oil + pinch salt; low heat ~30 minutes until soft/sweet.
2. Slice chicken thin for faster cooking.
3. Cook chicken on hot griddle with ~5 g oil and seasonings; cook until done; chop as it cooks.
4. Melt cheese + steam bread: layer slow-cooked onions/peppers, cover with shredded mozzarella, place over roll to melt and steam.
5. Assemble with lettuce/tomato; sprinkle oregano; wrap and steam 1–2 minutes; slice in half.

Cost / Macro Notes

• 925 calories, 80 g protein
• Cost: $3.90

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Meal 8 (Day 4 Dinner): High-protein baked ziti (make-ahead sauce + chicken “meatballs” + pasta)

Components & Quantities

1. Tomato sauce
   • 10 g oil
   • 2 crushed garlic cloves
   • grated onion (amount not specified)
   • sprinkle oregano
   • canned tomatoes
   • simmer ~1 hour with lid cracked
2. Chicken meatballs (quick version)
   • 350 g chopped chicken breast (food processor)
   • diced bell pepper + more red onion (amounts not specified)
   • ~1% salt (quantified only qualitatively)
   • sprinkle oregano + dried minced garlic
   • Aleppo pepper for heat
   • Cook: high heat pan with 10 g oil
   • Form: spoon mixture into pan (not rolled meatballs)
3. Pasta
   • cooked separately (quantities not specified)
4. Assemble
   • baking dish: bottom couple spoonfuls sauce → pasta → tuck in chicken meatballs → cover with remaining sauce
   • top with remaining block of mozzarella
   • oregano + little pepper
   • bake, then broil for last 1–2 minutes to brown cheese

Method / Technique

1. Prep sauce: toast aromatics 30–45 seconds, simmer canned tomatoes ~1 hour.
2. Blend chicken meatball mixture until cohesive.
3. Cook spoonfuls in hot oiled stainless pan:
   • brown first side until natural release
   • flip and finish cooking (few minutes)
4. Blend sauce quickly to smooth.
5. Cook pasta; assemble in baking dish.
6. Bake and broil briefly at end.

Serving / Reheating

• Later dinner: “scooped out a huge serving,” warmed in microwave.

Cost / Macro Notes (for half pan serving)

• 983 calories, 72 g protein, 28 g fat
• Cost: $3.20

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Meal 9 (Day 5 Lunch): Reheated baked ziti + extra mozzarella

• Pure reheats (no new cooking steps): grated more fresh mozzarella over top.

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Meal 10 (Day 5 Final Dinner): Chicken cheesy roasted potatoes in bowls (air-fryer potatoes + ground chicken mixture)

Ingredients / Quantities

• Potatoes: 1 “rusted potato” (exact quantity not stated)
  • sliced into thick planks then cubes
• Potatoes cooking:
  • boiled until mostly tender
  • drained and tossed with:
    • garlic powder (sprinkle)
    • smoked paprika (sprinkle)
    • small drizzle of oil
• Chicken:
  • last two chicken breasts, total ~500 g
  • processed with:
    • ~4 g cumin seed
    • ~4 g ancho chili powder
    • ~5 g salt
• Assembly:
  • crispy potatoes base
  • ~50 g grated mozzarella
  • ~250 g ground chicken
  • ~25 g dill sauce
  • lettuce
  • rest of pico de gallo
  • pickled onions
  • more dill sauce

Method / Technique

1. Parboil potatoes: boil cubes with salt until mostly tender.
2. Air-fry crisping: drain; toss potatoes with garlic powder + smoked paprika + oil; air fryer crisping step (time/temp not provided).
3. Season ground-chicken mixture: blend chicken chunks with cumin seed + ancho chili powder.
4. (Assembly steps follow in the bowl order listed above.)