When it comes to meal prep, “healthy” and “affordable” should be synonymous. And most of the time, the two goals go hand-in-hand, but most people just aren’t sure how to eat healthy on a budget. That’s why we’ve put together this go-to list of breakfast, lunch, and dinner options that prove you can eat healthy on a budget. All meals are jam-packed with good-for-you ingredients without skimping out on flavor. Next time you’re in need of a quick and easy meal, try your hand at one of these simple recipes!
Veggie Scramble With Gouda
For a protein-packed breakfast that’s as delicious as it is filled with nutrients, whip up a cheesy veggie scramble. We like to use a blend of fiber-rich frozen broccoli and spinach as well as a sprinkle of shredded Gouda cheese, which adds creaminess. Start by steaming the veggies in the microwave while scrambling two whole eggs and one egg white in a bowl. Then, pour the eggs into a heated and oiled pan. When the scramble is halfway done, fold in the veggies and sprinkle in the cheese. Cook until the Gouda is fully melted and the eggs are firm.
High-Protein Fruit Parfait
Layer creamy skyr, raspberries, blueberries, and a high-fiber granola like Kind’s Cinnamon Oat Clusters with Flax Seeds in a tall glass. You’ll get a double dose of fiber from the sweet berries and the oat clusters, in addition to brain-boosting omega-3s from the flax seeds in the granola. What’s more, the thick skyr serves up about 15 grams of muscle-building protein that will help keep you full past lunchtime.
Garlic Herb Quinoa and Vegan Kielbasa Bowl
One serving of Lundberg Farms’ Garlic Herb Quinoa boasts 6 grams of fiber and 8 grams of complete plant protein coming from the amino-acid-rich quinoa. Plus, it cooks in just 18 minutes! Pair it with Tofurky’s vegan Kielbasa, which lends the dish a nice savoriness and extra protein punch. Cook the quinoa according to the package’s instructions while you toss the Kielbasa on the barbecue or pop it in the broiler until it’s browned.
Salmon Fillet With Roasted Tomatoes
Need to add some heart-healthy omega-3s to your diet, but don’t know where to start? Place a six-ounce salmon fillet on a sheet pan before coating with a teaspoon of olive oil and a teaspoon of Dijon mustard. Sprinkle fresh rosemary, salt, and cracked black pepper. Then, toss tomato slices with olive oil, salt, and pepper, and throw them onto the sheet pan. Bake at 350 degrees until the salmon is thoroughly cooked through and the tomatoes browned.
Black Bean and Tomato Salad With Grilled Chicken
With a nutritious mix of lean chicken, fiber-rich black beans, red bell peppers, and anti-inflammatory tomatoes, this salad will keep you slim and satiated. For the chicken, coat a skinless breast with fresh herbs and olive oil before tossing on the grill. Then, combine chopped lettuce, fresh tomatoes, and a quarter cup of canned, drained black beans before tossing with a healthy dressing. Once the chicken is done, slice it and top over the salad. Yum!