Do you want to eat healthy food without blowing your budget? Do you feel like you have to choose between nutrition and frugality? Do you want to cook nourishing meals without emptying your bank account while doing so?
I think it’s possible to make nutritious, tasty meals that don’t cost a fortune. You can be health-conscious AND budget-wise.
Today we’ll discuss how to do just that, and I’ll offer 17 meal ideas that are not only healthy but relatively inexpensive too. First, here are some tips to keep in mind when making healthy AND budget-friendly meals.
Cooking Tips
1. Define what you mean by a “healthy meal.”
Many people might say they want to eat healthy, but there are a lot of opinions out there about what that means. What constitutes a “healthy meal?” Does it have to be all organic? Does it need at least one veggie? Do you need whole grains? Should it be protein-heavy?
How you define a “healthy meal” will greatly impact how much you’ll spend on your groceries. So think critically. Ditch perfection. Don’t just parrot everyone else’s opinions. Plant your flag, and go from there.
2. Buy cheap protein.
Protein is key in creating a healthy meal. It’s what makes us full, and it does so much for our bodies. We can’t skimp on protein, but we CAN be smart about what kind we consume.
There are certain cuts of meat that are inherently more expensive. Boneless, skinless chicken breast is pricier than bone-in, skin-on chicken thighs. When we are trying to stay in budget, it’s important to opt for more cost-effective meat and other cheaper, non-meat alternatives.
2. Stretch your meat.
Some recipes are protein-heavy – that is, the meat is front and center.
Meals like steak and potatoes, chicken salads, and hamburgers are delicious, but they rely very heavily on having a lot of meat at your disposal.
There are other recipes in which it’s easier to stretch your protein. For example, a chicken stew has many other ingredients that help bulk it up. Stir Fry does as well. These meals have great protein, but they also don’t rely on it completely.
Another way to stretch your meat is with non-meat sources. While we don’t need to cut out meat from our diets, we can SUPPLEMENT it with things like beans, lentils, yogurt, cheese, or peanut butter.
3. Limit “extras”
Extras and “non-essentials” can really add up. Condiments, junk food, and anything else that doesn’t add nutrition or bulk to your cooking should be critically examined.
If you are trying to cut costs and be healthy, consider cutting some of these.
4. Learn flavors
In order to make really good, healthy food at home without relying on processed ingredients or eating out, seek to learn flavor profiles. What herbs and spices go in what kind of dish? What is the role of fats and salt? How do you make a delicious cream sauce or a flavorful pot of soup?
Learning these skills will help you make tasty meals for less.
5. Use what you have already.
Look at what’s in your pantry and fridge before planning a meal. Rather than buying all new ingredients for any sort of dish, base what you make on what you have already. Start with what you have and then simply buy to fill in the gaps.
6. Build simple meals.
Your meals don’t have to be elaborate. They don’t have to impressive. Meals can be delicious without being fancy, and sometimes simple is actually healthier anyway!
7. Be okay with repetition.
You don’t have to make new recipes. You can have a couple favorites through which you rotate. You can do what’s tried and true.
Repetition keeps you from buying random ingredients that you don’t end up finishing and blowing the budget when you didn’t mean to. Repetition can be a frugal and comforting way to cook.
Meal Ideas
1. Beef and Lentil Chili
Chili is tasty, especially on a rainy day. Stretch your meat by adding red lentils to this dish, and you’ve got a nutritious, budget-friendly meal.
Easy Healthy Chili With Lentils And Ground Beef – Her Highness, Hungry Me
2. Taco Salad
Taco salad is a favorite in our house…for good reason! Corn chips, salsa, ground beef, cheese, and veggies make a scrumptious meal. Add some rice and red lentils to bulk out this meal, and this is one tasty, filling dinner.
3. Beef Béchamel
It sounds fancy, but it really isn’t. It’s delicious, and what’s more, it’s incredibly cost-effective. The main ingredients are milk, flour, salt, any type of pasta, and some ground beef. Easy and cheap!
Cozy Beef Béchamel – Thankful Little Mama
4. Beef and Lentil Spaghetti
This spaghetti is extra nutritious and cost-effective than normal, because it incorporates red lentils. Tasty and flavorful!
Beef Lentil Spaghetti – Thankful Little Mama
5. Meatloaf
Contrary to what you might think, meatloaf is a great way to stretch your meat. By adding ingredients like breadcrumbs, onions, and egg to your ground meat, you can make it go further while adding terrific flavor.
America’s Most Craved: The Classic Meatloaf Recipe Taking Over Kitchens
6. Stew
Stew is one of those simple and hearty meals that hardly cost anything. Made with basic ingredients like carrots, potatoes, and some kind of meat, stew doesn’t break the bank and is very filling and satisfying.
Hamburger Stew • Salt & Lavender
7. Tortilla Stack
Think lasagna but with a Mexican twist! Make a delicious meat and rice filling, and then layer it between whole wheat tortillas. Top with cheese. Serve with a side salad.
Easy Layered Burrito Casserole Recipe | Buns In My Oven
8. Chicken Stir-Fry
Stir-Fry can be made so many different ways, and it really is a good money-saving meal. As long as you have some soy sauce on hand, you can make a really good dish.
Easy Chicken Stir Fry Recipe for Busy Nights – Eating on a Dime
9. Chicken Pot Pie with Biscuit Topping
Think stew and biscuits but all in one dish! This meal is mouthwateringly good and mind-blowingly cheap.
Chicken Pot Pie Recipe with Biscuits – Handle the Heat
10. Chicken Fried Rice
This meal is PACKED with flavor. Made with healthy chicken broth, carrots, and garlic, this meal is very nutritious, and while there are a few perhaps “special” ingredients like soy sauce and sesame oil, these are things that aren’t crazy expensive, could be used in other dishes, and could last a long time in your kitchen.
Chicken Fried Rice – Thankful Little Mama
11. Chicken Noodle Soup
What’s more nourishing than chicken noodle soup? Delicious, healthy, and made with cheap ingredients, this meal is a winner in my books!
Homemade Chicken Noodle Soup – Flavor Nectar
12. Chicken Greek Bowls
Fresh, healthy, and simple, this meal is a great way to get your veggies in and enjoy some robust flavors while doing so. Gut-loving ingredients like Greek yogurt and chicken broth also make an appearance in this winner of a recipe.
Greek Chicken Bowls – Thankful Little Mama
13. Breakfast Bowls
Eggs are a cheap protein packed with nutrition. They are quick, easy to prepare, incredibly versatile, and really delicious. Breakfast bowls are a great way to showcase eggs. You can pair them with sausage, homemade hash browns, a sauce, cheese, and maybe even some veggies like spinach, peppers, or mushrooms.
Breakfast Bowl – WellPlated.com
14. Eggs on Toast
This meal is simple, filling, and tasty, and it really couldn’t be cheaper. Cook and season your eggs any way you like. Put them on toast, and add sauces, cheese, or veggies if you like. Quick, delicious, and budget-friendly.
Hearty Scrambled Eggs Toast with Bacon & Avocado – Delicious Breakfast! 🥓🥑🍳
15. Breakfast Pizza
You can make your own pizza crust with basic, cheap ingredients, or you can buy a pre-made one. Top it with sauce and breakfast food like eggs, sausage, bacon, or hash browns. Throw some cheese on there, and bake!
The Best Easy Breakfast Pizza Recipe – Farmhouse on Boone
16. Potato Crust Quiche
This meal substitutes pastry with a potato crust. You can fill it with egg, meat, veggies, and cheese. The flavor reminds me of potato pancakes, and it really is so simple and so tasty.
17. Greek Sausage Pasta Salad
This meal is perfect for warmer weather. Made with simple ingredients, it’s filling, hearty and so very scrumptious without costing a fortune.
Greek Sausage Pasta Salad – Thankful Little Mama
Healthy meals do not have to be elaborate or time consuming, and perhaps best of all, they don’t need to cost a fortune. You can eat delicious, nutritious meals for less than you think, and I hope you gained some inspiration to do just that!
FAQ about Healthy Budget Meals
1. How do you find the time to cook healthy meals as a busy mom?
Sprinkle tasks throughout the day. Maybe get your meat out to thaw in the morning. Sauté some onions at lunch. You could even make your whole meal early and reheat it later. Break it up into small jobs, and do them when you can.
2. How do I encourage my family to eat healthy?
Think about how you can make things the most delicious for your family. Sauces, condiments, cheese, and a generous sprinkle of salt does wonders! Get your husband’s input for meals he enjoys, and seek to motivate and set expectations for your toddler to “try” a little of what you’re having before eating anything else.
3. Should I set a grocery budget?
Different families will do this differently. Some may want a defined amount of money they are allowed to spend each week/month. Others won’t need something so structured. The most important thing is to be aware of what you are spending and not exceed what you and your husband think reasonable.
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