I recently stumbled onto a tool called Google Trends—basically a peek into the collective search brain of the internet. Curious to see what health topics locals are into, I set my region to Santa Cruz and clicked the “Health” category.
What I got was less “inspiring lifestyle ideas” and more a laundry list of diet-related diseases. Not exactly the vibe I was going for.
So I pivoted to “Food & Drink,” hoping for something a little more, well, digestible. This time, the top searches included NFL players, “chicken nuggets” and “McDonald’s chicken nuggets”—twice, thanks to a typo. Fascinating, but still not the fuel-for-longevity content I had in mind.
Then I hit something interesting.
Under the “phrases” tab, one search stood out: “Cheap healthy meals for a week.”
It was the top search phrase in the United States that week.
A great topic for a wellness column, but I had to ask—healthy according to whom?
That’s always the question. This week, my answer is: healthy according to Jeannie Rice.
If you haven’t heard of her yet, Rice is the 77-year-old marathoner who just crushed the 2025 Boston Marathon, taking first place in the 75–79 age group. She’s been called a “medical marvel” with the body of a 25-year-old and the training regimen to prove it—logging 100 miles a week like it’s no big deal.
Sure, her workout routine is intense, but in multiple interviews, Rice gives just as much credit to her clean, no-nonsense diet. We’re talking mostly plant-based, low sugar, high fiber, and absolutely no junk food. No magic supplements, no trendy restrictions. Just real food, three times a day.
Inspired by Jeannie’s simple approach to eating—and her astonishing endurance—I set out to craft a week of budget-friendly, high-performance meals made from the good stuff we’ve got right here in Santa Cruz. Think local produce, clean proteins, whole grains, and enough flavor to keep things interesting.
It’s not about chasing a world record (though hey, never say never). It’s about fueling your life with intention—whether you’re running marathons or just running errands.
Stay tuned for a full week’s worth of cheap, clean, and coastal meals—Santa Cruz style.
Fresh, Healthy & Under $100
It all starts at the market. Shop local where you can—Staff of Life, Shopper’s Corner, New Leaf, the farmers markets, even the harbor fish stand. Bring your list, ignore the processed food, the buy-one-get-one signs, and priortize organic produce, especially with greens, thin skinned produce and berries.
- Brown rice and steel-cut oats
- Cage-free eggs and plain Greek yogurt
- Sustainably caught local fish
- Tofu (for a plant-based protein swap)
- Lentils
- Leafy greens (kale, spinach, chard)
- Sweet potatoes
- Tomatoes, carrots, cucumbers, broccoli, plus mushrooms, zucchini or your favorite veggies
- Apples and (fresh or frozen) organic berries, melon, citrus or your favorite fruit
- Lemons, organic garlic, red onion
- Whole wheat bread or wraps
- Hummus and tamari, or your favorite sauce
- Avocado
- Extra virgin olive oil, rice or flavored vinegar, herbs and spices
- Cottage cheese
- Walnuts, almonds and pumpkin seeds
- Green tea
The 7 Day Plan
This plan closely mirrors Jeannie’s eating style: 3 meals a day, minimal snacking, heavy on fiber and protein, light on sugar. No frills, just function—and flavor.
Here’s a sample menu:
Monday
Breakfast: Steel-cut oats with berries and a spoonful of plain Greek yogurt
Lunch: Grilled fish over mixed greens with cucumber, tomato, and lemon-olive oil dressing
Dinner: Baked sweet potato with sautéed spinach, garlic, and a boiled egg
Tuesday
Breakfast: Scrambled eggs with kale and whole grain toast
Lunch: Lentil and vegetable soup with a side of cottage cheese and sliced apple
Dinner: Grilled fish or tofu with brown rice and steamed broccoli
Wednesday
Breakfast: Oatmeal with cinnamon, nuts and diced apple
Lunch: Chopped veggie salad with hard-boiled egg and avocado
Dinner: Stir-fried tofu with carrots, greens, chopped almonds and tamari over brown rice
Thursday
Breakfast: Yogurt bowl with oats, banana slices, and chia seeds
Lunch: Wrap with sustainably caught tinned fish (salmon or tuna), spinach, cucumber, and hummus
Dinner: Roasted sweet potato, kale, and chickpea bowl with lemon tahini drizzle
Friday
Breakfast: Cottage cheese with berries and flaxseeds
Lunch: Greek-style rice bowl with tomato, feta, cucumber, and herbs
Dinner: Wild fish with roasted veggies and a grain side
Saturday
Breakfast: Scrambled eggs with sautéed greens and tomato
Lunch: Leftover veggie bowl or wrap with protein of choice
Dinner: Simple vegetable soup with whole grain toast
Sunday
Breakfast: Oatmeal again—this time with blueberries and nuts
Lunch: Big leafy salad with egg or tofu, avocado, and vinaigrette
Dinner: Brown rice with stir-fried vegetables and a drizzle of olive oil
This sample meal plan is a composite example based on the foods Rice includes in her interviews, not a prescription to marathon runner health. Instead it’s a high-level view of the role of different nutrients in one uber-healthy athletes’ diets. The daily snack is not included, nor is the “lean chicken” you may see if you do your own research, due to a lack of detail on the portion size and quality of those items.
In looking at this high-level view of the type of diet proven to support health and longevity, what do you notice in comparison to the way you eat now? And are there any takeaways you can use moving forward?
Eat with Intention, Live with Vitality
Like Jeannie Rice, I believe food is fuel—but it’s also medicine, pleasure, and habit. We live in a fast-food, snack-centric culture where it’s hard not to graze or snack, but that leads to mindless eating.
There’s lots to be said for three balanced meals a day, planning ahead and keeping it simple. It’s a nice balance between discipline, flavor and simplicity.
This concept works even better in Santa Cruz, where we have the privilege of year-round produce, wild seafood, and a community that values wellness. With a little planning and a reset on what healthy food actually looks like, you can eat to energize—not just survive, but thrive. As I love to demonstrate in my workshops, plant-based foods can easily be the most delicious choice as well.
The bottom line is, you don’t need to run marathons to feel your best—just start with real food and make a choice to mindfully nourish your body at every meal, one delicious bite at a time.
Elizabeth Borelli is a longevity coach and wellness guide who brings people together through workshops, Mediterranean-inspired living, and mindful community connection. Find wellness tips and recipes at ElizabethBorelli.com.
