10 Healthy Meals on a Budget

Eating healthy and saving money are two mutually exclusive endeavours,  but there’s good news: it’s entirely possible to enjoy delicious, nutritious healthy meals on a budget. With a bit of planning, creativity, and smart shopping, you can whip up healthy meals on a budget that will satisfy both your taste buds and your wallet.

So, let’s explore these healthy meals, the ingredients required to make them, and their recipes.

Ready? Then, let’s get started!

10 Healthy Meals On A Budget That You Should Know

Here are the healthy meals on a budget that you can easily access for your consumption:

1. Rice and Beans

Rice and beans is a classic and nutritious budget-friendly meal enjoyed by people around the world. This simple combination of ingredients provides a complete source of protein, dietary fiber, vitamins, and minerals. Here’s a basic recipe for rice and beans:

Ingredients

• 1 cup of rice (white or brown)
• 1 can of beans (such as black beans, kidney beans, or pinto beans)
• 1 small onion, chopped
• 2 cloves of garlic, minced
• 1 tablespoon of vegetable oil
• 1 teaspoon of ground cumin (optional)
• Salt and pepper to taste

Recipe

1. Cook the rice according to the package instructions. Set aside.
2. In a large skillet, heat the vegetable oil over medium heat. Add the chopped onion and garlic. Sauté for a few minutes until they become translucent.
3. Add the cumin and chili powder to the skillet. Stir for about a minute to toast the spices.
4. Add the black beans to the skillet. Stir to combine with the onion and spice mixture. Cook for a few minutes until the beans are heated through. You can add a splash of water if needed to prevent sticking.
5. Season with salt and pepper to taste.
6. Serve the beans over the cooked rice. Garnish with chopped cilantro or parsley if desired.

2. Lentil Soup

Lentil soup is a hearty and nutritious dish that’s not only delicious but also budget-friendly. It’s rich in protein, fiber, and essential vitamins and minerals. Here’s a basic recipe for homemade lentil soup:

Ingredients

• 1 cup of dried green or brown lentils
• 1 small onion, finely chopped
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 3 cloves of garlic, minced
• 1 can (14.5 oz) of diced tomatoes
• 6 cups of vegetable or chicken broth
• 1 teaspoon of olive oil
• 1 teaspoon of ground cumin
• Salt and pepper to taste

Recipe

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, celery, and garlic. Sauté for about 5 minutes until they begin to soften.
2. Add the dried lentils, diced tomatoes, cumin, paprika, salt, and pepper to the pot. Stir to combine.
3. Pour in the vegetable or chicken broth and bring the mixture to a boil. Reduce the heat, cover, and simmer for about 20-25 minutes, or until the lentils and vegetables are tender.
4. Taste and adjust the seasoning if needed.
5. Serve the lentil soup hot, garnished with fresh parsley if desired.

3. Vegetable Omelette

A vegetable omelette is a nutritious and budget-friendly dish that’s perfect for breakfast, brunch, or even a quick dinner. It’s part of the healthy meals on budget and its versatile recipe allows you to customize the omelette with your favorite vegetables and seasonings. Here’s a basic recipe for a vegetable omelette:

Ingredients

• 2-3 large eggs
• 1/4 cup of diced bell peppers (any color)
• 1/4 cup of diced onions
• 1/4 cup of diced tomatoes
• 1/4 cup of chopped spinach or other leafy greens
• Salt and pepper to taste

Recipe

1. In a bowl, whisk together the eggs, milk, salt, and pepper until well combined.
2. Heat the butter or oil in a non-stick skillet over medium heat.
3. Add the chopped vegetables to the skillet and sauté for a few minutes until they soften.
4. Pour the egg mixture over the sautéed vegetables in the skillet. Cook without stirring for a few minutes until the edges begin to set.
5. Sprinkle the grated cheese over one half of the omelette.
6. Carefully fold the other half of the omelette over the side with the cheese, creating a half-moon shape.
7. Continue cooking for another minute or so until the cheese melts and the omelette is cooked to your desired level of doneness.
8. Garnish with fresh herbs if desired.

4. Tuna and Avocado Salad

A tuna and avocado salad is a nutritious and budget-friendly dish that’s rich in protein, healthy fats, and essential nutrients. It’s a satisfying option for a light and healthy meal. Here’s a simple recipe:

Ingredients

• 1 can of tuna (canned in water or olive oil)
• 1 ripe avocado, diced
• 1/4 cup of diced red onion
• 1/4 cup of diced celery
• 1 tablespoon of fresh lemon juice
• Salt and pepper to taste

Recipe

1. In a bowl, combine the drained tuna, diced avocado, red onion, cucumber, and bell pepper.
2. In a separate small bowl, whisk together the mayonnaise, Dijon mustard, lemon juice, salt, and pepper.
3. Pour the dressing over the tuna and avocado mixture. Gently toss to coat everything evenly.
4. Garnish with fresh parsley or cilantro if desired.

5. Spaghetti Aglio e Olio

Spaghetti Aglio e Olio is a classic Italian pasta dish that’s incredibly simple yet bursting with flavour. It’s a budget-friendly meal that requires just a few basic ingredients. Here’s how to make it:

Ingredients

• 8 ounces (about 225 grams) of spaghetti (you can use whole wheat spaghetti for added fiber)
• 4-5 cloves of garlic, thinly sliced
• 1/4 cup of extra-virgin olive oil
• 1/2 teaspoon of red pepper flakes (adjust to your spice preference)
• Salt and black pepper to taste

Recipe

1. Cook the spaghetti according to the package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the thinly sliced garlic and red pepper flakes. Sauté for about 1-2 minutes until the garlic becomes fragrant and lightly golden. Be careful not to let it brown too much.
3. Add the cooked spaghetti to the skillet and toss to coat with the garlic-infused oil.
4. Season with salt and black pepper to taste. You can also sprinkle grated Parmesan cheese and chopped fresh parsley over the pasta before serving if desired.

6. Baked Sweet Potato with Cottage Cheese

Baked sweet potato with cottage cheese is a simple, nutritious, and budget-friendly dish that makes for a satisfying meal or snack. The combination of sweet potatoes and cottage cheese provides a balance of carbohydrates, protein, and healthy fats. Here’s how to make it:

Ingredients

• 1 medium sweet potato
• 1/2 cup of low-fat cottage cheese
• Salt and pepper to taste
• Optional toppings: chopped chives, paprika, or a drizzle of honey

Recipe

1. Preheat your oven to 375°F (190°C).
2. Wash and scrub the sweet potatoes to remove any dirt. Pierce them several times with a fork.
3. Place the sweet potatoes on a baking sheet and bake for about 45-60 minutes, or until they are tender and easily pierced with a fork.
4. While the sweet potatoes are baking, mix the cottage cheese and chopped chives or green onions in a bowl. Season with salt and black pepper to taste.
5. Once the sweet potatoes are done, remove them from the oven. Slice each sweet potato open lengthwise and fluff the insides with a fork.
6. Top each sweet potato with a generous scoop of the cottage cheese mixture.
7. Optionally, drizzle with a little olive oil and sprinkle with additional chopped chives or green onions.

7. Chickpea and Spinach Curry

Chickpea and spinach curry is a flavourful and nutritious dish that’s not only budget-friendly but also easy to prepare. This vegetarian meal combines the protein-rich chickpeas with the goodness of spinach and aromatic spices. Here’s a simple recipe to make this delicious curry:

Ingredients

• 1 can (15 oz) of chickpeas, drained and rinsed (or about 1.5 cups of cooked chickpeas)
• 2 cups of fresh spinach leaves, washed and chopped
• 1 small onion, finely chopped
• 2 cloves of garlic, minced
• 1-inch piece of fresh ginger, grated or minced
• 1 can (14.5 oz) of diced tomatoes
• 1 can (13.5 oz) of coconut milk
• 1 tablespoon of vegetable oil
• 2 teaspoons of curry powder (adjust to your spice preference)
• 1 teaspoon of ground cumin
• 1 teaspoon of ground coriander
• 1/2 teaspoon of turmeric
• Salt and pepper to taste

Recipe

1. In a large skillet or pan, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
2. Add the minced garlic and ginger to the skillet. Sauté for another 1-2 minutes until fragrant.
3. Stir in the curry powder, ground cumin, ground coriander, and turmeric. Cook for a minute to toast the spices.
4. Add the diced tomatoes to the skillet and cook for 5-7 minutes, allowing them to break down and create a sauce.
5. Pour in the coconut milk and bring the mixture to a gentle simmer.
6. Add the drained and rinsed chickpeas to the skillet. Stir to combine and simmer for about 10-15 minutes, allowing the flavours to meld.
7. Add the fresh spinach leaves to the skillet and cook until they wilt, which should take just a couple of minutes.
8. Season the chickpea and spinach curry with salt and pepper to taste.
9. Serve the curry hot over cooked rice or with naan bread.
10. Garnish with fresh cilantro if desired.

8. Greek Salad

Greek salad, also known as Horiatiki salad, it is part of the healthy meals on budget it is  refreshing and it’s a healthy dish that’s both budget-friendly and bursting with flavour. This classic Mediterranean salad combines fresh vegetables, olives, and feta cheese with a simple olive oil and lemon dressing. Here’s how to make it:

Ingredients

• 2 large tomatoes, cut into chunks or wedges
• 1 cucumber, sliced
• 1 red onion, thinly sliced
• 1 green bell pepper, cut into rings or strips
• 1 cup of Kalamata olives, pitted
• 4 oz (about 1/2 cup) of feta cheese, crumbled
• 1/4 cup of extra-virgin olive oil
• 2 tablespoons of red wine vinegar
• 1 teaspoon of dried oregano
• Salt and pepper to taste

Recipe

1. In a large salad bowl, combine the diced tomatoes, diced cucumber, thinly sliced red onion, diced bell pepper, and pitted Kalamata olives.
2. In a separate small bowl, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper to create the dressing.
3. Pour the dressing over the salad ingredients in the bowl and toss everything together until well coated.
4. Crumble the feta cheese over the top of the salad.

9. Peanut Butter and Banana Sandwich

A peanut butter and banana sandwich is a classic and budget-friendly meal that’s not only delicious but also provides a good balance of protein, healthy fats, and natural sugars. It’s a quick and satisfying option for breakfast, lunch, or a snack. Here’s how to make it:

Ingredients

• 2 slices of whole wheat bread (or your preferred bread)
• 2-3 tablespoons of peanut butter (smooth or crunchy, based on your preference)
• 1 ripe banana, thinly sliced

Recipe

1. Spread peanut butter evenly over one slice of bread.
2. Arrange the sliced banana on top of the peanut butter.
3. Drizzle honey over the banana slices if you like it sweeter.
4. Place the second slice of bread on top to create a sandwich.
5. Slice the sandwich in half diagonally or into smaller portions if desired.
6. Serve and enjoy your peanut butter and banana sandwich.

10. Tofu Stir-Fry

Tofu stir-fry is a delicious and budget-friendly vegetarian dish that’s packed with protein and colourful vegetables. It’s a versatile recipe that allows you to use various veggies and sauces, making it perfect for a quick and healthy meal. Here’s a basic recipe to get you started:

Ingredients

• 14 oz (400g) block of extra-firm tofu
• 1 tablespoon of corn starch
• 1 tablespoon of vegetable oil
• 2 cups of mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas, mushrooms), chopped
• 1 small onion, thinly sliced
• 2 cloves of garlic, minced
• Salt and pepper to taste
• 3 tablespoons of soy sauce
• 2 tablespoons of hoisin sauce
• 1 tablespoon of rice vinegar

Recipe

1. In a small bowl, whisk together the soy sauce, rice vinegar, honey (or maple syrup), grated ginger, minced garlic, and corn starch (or arrowroot powder). Set the sauce aside.
2. Press the tofu to remove excess moisture: Place the tofu between clean kitchen towels or paper towels and gently press for about 15 minutes. Then, cut the tofu into cubes.
3. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the cubed tofu and stir-fry for 5-7 minutes until it becomes golden and slightly crispy. Remove the tofu from the skillet and set it aside.
4. Add the remaining 1 tablespoon of vegetable oil to the skillet. Add the sliced bell pepper, broccoli florets, sliced carrots, snap peas (or snow peas), and sliced mushrooms. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
5. Return the cooked tofu to the skillet with the vegetables.
6. Pour the stir-fry sauce over the tofu and vegetables. Stir everything together and cook for an additional 2-3 minutes until the sauce thickens and coats the ingredients.
7. Serve your tofu stir-fry over cooked rice or noodles.

How to Plan Healthy Meals on a Budget

Planning healthy meals on a budget is not only possible but can also be a rewarding and sustainable way to eat well. Here are some practical steps to help you plan nutritious meals while being mindful of your budget:

1. Set a Budget

Determine how much you’re willing to spend on groceries each week or month. Having a clear budget will guide your meal planning and shopping.

2. Meal Planning

Start by planning your meals for the week. Create a rough outline of breakfast, lunch, dinner, and snacks. This prevents impulse purchases and helps you stick to your budget.

3. Use Seasonal and Sale Items

Base your meal plan on seasonal fruits and vegetables, as they tend to be more affordable and fresher. Take advantage of sales, discounts, and coupons when available.

4. Buy in Bulk

Purchase non-perishable items like rice, pasta, beans, and canned goods in bulk. This can be more cost-effective in the long run.

5. Plan Plant-Based Meals

Incorporate more plant-based meals into your plan. Beans, lentils, tofu, and whole grains are usually more budget-friendly protein sources compared to meat.

6. Limit Processed Foods

Processed and convenience foods often cost more and are less nutritious. Focus on whole foods and prepare meals from scratch when possible.

Conclusion

These healthy meals on a budget are not only friendly to your wallet but also provide essential nutrients and a balanced diet. You can adjust the ingredients and seasonings to suit your preferences while keeping your budget in check. Planning meals, buying in bulk, and utilizing seasonal produce are effective strategies for eating healthily on a budget.

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