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Fab Frugal Monday Meals – Healthified Fried Rice

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fiscal femme frugal meal planning



In this week of the Monday Meals Summer Series, Samantha Lynch MS, RD, CDN brings us Healthified Fried Rice– it super easy, nutritionist approved and delish!


Message from Samantha:

This is a favorite in our house and my go to when I haven’t been to the grocery store.  I always have some riced veggies in the freezer, eggs in the fridge, and everyday staples like Coconut Aminos and Ghee on hand. Therefore, there are no special trips to the store and this is so inexpensive to make. Makes 2 servings.



  • 1 Tbsp Ghee
  • 1 bag of Riced Veggies – I used Green Giant Riced Veggies Cauliflower Medley (Cauliflower, Green Peas, Yellow Onion. Carrots and Green Onion)
  • 1 Tbsp Coconut Aminos
  • 3 Eggs
  • Diced Leftover Chicken (optional)

frugal healthy meal planning


  • Heat a saucepan with Ghee.
  • Add the Rice Veggies Frozen and break up the chunks. Cook about 3-4min until cauliflower is opaque.
  • Scramble the eggs and add to the riced veggies while continuing to mix with a spatula for about 1 minute.
  • If you have some leftover chicken diced it up and add it.
  • Add 1 Tbsp Coconut Aminos and mix well.
  • Serve and enjoy!

Serves 2

frugal healthy meal planning


Price Breakdown:

  • 1 Tbsp Ghee ($0.53 when purchasing a 7.5 oz jar for $7.99)
  • 1 bag of Riced Veggies ($2.50)
  • 1 Tbsp Coconut Aminos ($0.36 when purchasing a 10 fl oz btl for $6.99)
  • 3 Eggs ($0.87 when purchasing 1 dozen cage free eggs for $3.49)

Total recipe cost: $4.26

Cost per serving: $2.13 per serving

*Prices taken from Instacart by Whole Foods for NYC area


Samantha Lynch is a Registered Dietitian living in Vero Beach, FL after spending 13 years in New York City. Even though she traded the big city for the beach, life with two young children, running her own business and keeping a very busy social life leaves little time to prepare elaborate healthy meals. One of the biggest challenges was finding local restaurants with healthy options for delivery or pick-up. If she doesn’t bring lunch with her to the office in the morning, she has to rely on her stash of snacks or worse yet, not eat. Therefore, with nutrition in mind she started making quick healthy meals with items she always had on hand. And she always make a few extra portions for herself and the kids for the next day. Even with food costs going up, she has saved her and her family a lot of money from making food at home. Connect with Samantha on her website, Facebook, Twitter, and Instagram.


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