Expensive, unhealthy meal options can drain wallets and compromise personal wellness. Since starting my meal-prepping journey, it’s been my goal to help cook healthy meals without breaking the bank. With that said, I’m revealing 31 healthy and cost-effective meals to help you achieve nutritious, budget-friendly eating habits.
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31 Healthy and Cost Effective Meals for Meal Prepping
Crafting healthy meals on a budget presents a formidable challenge for many, with obstacles ranging from time constraints and ingredient complexity to limited culinary skills and financial limitations. This is why I’m compiling some of my best recipes with strategic solutions and practical techniques that transform these challenges into achievable, delicious meal-planning opportunities.
With a bit of planning and smart shopping, you can enjoy delicious, nutritious meals every day without overspending. Each recipe highlights its health benefits and cost-saving tips, empowering you to make smart choices for your well-being and wallet.
Healthy and Budget-Friendly Bowls
Bowls are incredibly versatile and perfect for meal prepping. They’re a fantastic way to try recipes with whole foods and have a convenient and satisfying meal for the whole family.
1. Chicken Burrito Bowls
Packed with protein from chicken and fiber from beans and brown rice, these bowls are filling and budget-friendly. Here’s a secret: use leftover chicken or rotisserie chicken to save time and money. From there, simply layer brown rice, black beans, corn, salsa, and shredded chicken in a bowl.
2. Tuna Nicoise Salad Bowls
Tuna is an affordable protein source, and this salad combines it with healthy fats from eggs and olives. Toss canned tuna, hard-boiled eggs, olives, cherry tomatoes, and green beans with a lemon vinaigrette. Canned tuna is a very affordable protein source, and the other ingredients are relatively inexpensive.
3. Lentil Curry Bowls
Lentils are one of the cheapest sources of protein available, making this a very budget-friendly meal. Simmer lentils with coconut milk, curry powder, and vegetables like carrots and spinach.
4. Quinoa Salad Bowls With Roasted Vegetables
Quinoa is a complete protein and pairs perfectly with roasted seasonal vegetables. I typically buy vegetables in bulk and roast them at the beginning of the week for easy meal prep. Toss cooked quinoa with roasted vegetables like broccoli, sweet potatoes, and Brussels sprouts.
5. Chickpea Buddha Bowls With Tahini Dressing
Chickpeas are a cheap source of protein and fiber, and this bowl is bursting with fresh flavors. Combine chickpeas, chopped cucumbers, bell peppers, Kalamata olives, and a simple tahini dressing.
6. Shrimp Stir-fry Bowls With Brown Rice
Frozen shrimp can be a cost-effective option, especially when you stock up your fridge. This meal comes together quickly as you only need to stir-fry shrimp with your favorite vegetables and serve it over brown rice.
7. Ground Turkey and Black Bean Bowls With Avocado
Ground turkey is a lean and affordable protein, and this bowl is topped with healthy fats from avocado. To make it, cook ground turkey with black beans, corn, and your favorite taco seasoning and serve with avocado.
Healthy and Cost-Effective One-Pan Wonders
One-pan meals minimize cleanup and maximize flavor. Cheap sheet pan meals are perfect for busy weeknights and are budget-friendly since they often use just one protein source and affordable vegetables.
8. Sheet Pan Chicken Fajitas
Chicken thighs are typically cheaper than chicken breasts. What’s more, using a single pan reduces energy consumption. To make it, toss chicken thighs, bell peppers, and onions with fajita seasoning and roast on a baking sheet.
9. Roasted Salmon With Asparagus and Lemon
While salmon can be pricier, asparagus is a relatively inexpensive vegetable, creating a balanced cost. Salmon is rich in omega-3 fatty acids, and asparagus is a nutritious and affordable vegetable. Whenever I need a quick dinner for guests, I simply roast salmon fillets with asparagus and lemon slices.
10. Baked Chicken with Root Vegetables
Root vegetables like carrots, potatoes, and sweet potatoes are hearty and budget-friendly. To cook this, simply bake chicken drumsticks or thighs with chopped root vegetables.
11. Sausage and Veggie Bake
Opting for chicken or turkey sausage over pork or beef can be a healthier and more cost-effective choice. Toss sausage with vegetables like broccoli, Brussels sprouts, and bell peppers and bake until tender.
12. One-Pan Lemon Herb Chicken and Potatoes
This dish uses simple ingredients and creates a cheap yet satisfying lunch. Even while you’re doing other chores, you can let the chicken bake with potatoes, lemon slices, and herbs like rosemary and thyme.
13. Sheet Pan Tofu and Broccoli With Peanut Sauce
Tofu is an excellent plant-based protein source, and this recipe features a flavorful peanut sauce. You simply have to toss tofu and broccoli with peanut sauce and roast until crispy.
Cheap Yet Hearty Soups and Stews
Soups and stews are comforting, cost-effective, and perfect for batch cooking. They’re also an excellent way to build non-processed food diet recipes.
14. Chicken Noodle Soup
A classic for a reason, chicken noodle soup is nourishing and budget-friendly. I typically use rotisserie chicken to save money. Simmer chicken with carrots, celery, noodles, and chicken broth, and you’re ready to go!
15. Lentil Soup
Lentils are a nutritional powerhouse and incredibly affordable. Best for cozy dinnertime, simmer lentils with vegetables like carrots, celery, and onions in vegetable broth.
16. Black Bean Soup
Black beans are a good source of protein and fiber. To make a black bean soup for the chilly weather, simmer black beans with onions, garlic, and spices like cumin and chili powder.
17. Vegetable Beef Soup
This soup uses a small amount of beef for flavor, relying mainly on inexpensive vegetables to make it filling and cost-effective. Brown ground beef and simmer with vegetables like carrots, potatoes, and green beans.
18. Spicy Sausage and Kale Soup
Using chicken or turkey sausage helps keep costs down while adding healthy protein. For 30 to 45 minutes, simmer sausage with kale, cannellini beans, and diced tomatoes in chicken broth.
19. Creamy Tomato Soup
This soup is made with canned tomatoes, which are cheap pantry staples. Simmer canned tomatoes with onions, garlic, and vegetable broth, then blend until smooth.
Quick and Easy Meals
These meals are perfect for those nights when you’re short on time yet still want a healthy and affordable meal. They often rely on pantry staples and require minimal cooking – even college students can use these for meal prep!
20. Tuna Melts With Whole Wheat Bread
Looking for a quick snack for school or work? Tuna is a budget-friendly protein source, and whole wheat bread adds fiber. Combine tuna with mayonnaise, celery, and onion, and serve on whole wheat toast.
21. Egg Salad With Whole Wheat Bread
Eggs are an affordable source of protein, and this egg salad will keep your grocery costs down! To make a tasty egg salad, combine chopped hard-boiled eggs with mayonnaise, mustard, and celery.
22. Chicken Salad With Whole Wheat Bread
When I have some leftover chicken from dinner takeouts, I use them to make chicken salad for lunch the following day. Simply combine shredded chicken with mayonnaise, celery, grapes, and walnuts.
23. Quesadillas With Black Beans and Cheese
Quesadillas are a quick and easy meal that can be customized with your favorite fillings. Best for whipping something up when there are unexpected guests, you can just fill tortillas with black beans, cheese, and salsa, and cook in a skillet until golden brown.
24. Pasta Salad With Chickpeas and Vegetables
Pasta is an inexpensive base for a meal. Meanwhile, adding chickpeas increases the protein content without the need to spend more on ingredients. Toss cooked pasta with chickpeas, chopped vegetables, and a vinaigrette dressing.
25. Overnight Oats
Oats are a cheap and healthy breakfast option, and overnight oats are perfect for meal prepping. Using seasonal fruits can further reduce costs. Without breaking a sweat, you’ll just have to combine oats with milk, yogurt, and your favorite toppings like fruit and nuts.
Budget-Friendly and Plant-Based Powerhouses
When you want to try vegetarian meal prep ideas, plant-based meals can be incredibly healthy and budget-friendly. These recipes highlight affordable plant-based protein sources like beans, lentils, and tofu.
26. Vegetarian Chili
This chili is packed with beans, vegetables, and flavor. Using your trusty pot, simmer kidney beans, black beans, and vegetables like corn, tomatoes, and peppers in a tomato-based sauce.
27. Lentil Shepherd’s Pie With Sweet Potato Topping
This vegetarian twist on a classic uses lentils for protein and sweet potatoes for a healthy topping. Even without fancy kitchen tools, you can simmer lentils with vegetables and top with mashed sweet potatoes.
28. Tofu Scramble With Vegetables
Tofu is a versatile and affordable plant-based protein. When you only have a few minutes to spare, you can crumble tofu and sauté with vegetables like onions, peppers, and spinach.
29. Chickpea Curry With Brown Rice
In just half a cup serving, chickpeas provide nearly 20 grams of protein and five grams of dietary fiber. To make chickpea curry, simmer chickpeas with coconut milk, curry powder, and vegetables like cauliflower and peas.
30. Black Bean Burgers
You’ll only have to open your pantry to make delicious and healthy burgers. To cook black bean burgers, mash black beans and combine them with breadcrumbs, spices, and your favorite burger toppings.
31. Vegetable Stir-Fry With Tofu
Using seasonal vegetables and affordable tofu makes this stir-fry a budget-friendly and nutritious meal. It’s also one of my favorite dishes using leftover vegetables, especially by the end of the week. Stir-fry tofu with your favorite vegetables and serve over brown rice or noodles.
Related Questions
How Can You Make Healthy Yet Cost-Effective Dishes?
To make healthy yet cost-effective dishes, prioritize whole foods like beans, eggs, frozen vegetables, and bulk grains that provide maximum nutritional value at minimal cost. Plan your meals in advance, purchase ingredients strategically, and embrace batch cooking to maximize both your budget and nutritional intake.
How Can Meal Planning Be Balanced Within the Budget?
Develop a meal plan that incorporates seasonal produce, utilizes cost-effective protein sources, and minimizes food waste through strategic cooking and storage techniques. Create a flexible budget that allocates funds intelligently, allowing for nutritious ingredients while avoiding unnecessary expenses.
Conclusion
Eating healthy doesn’t have to take up a huge chunk of your expenses. With the right meal prep strategy, you can have a healthier lifestyle that will reshape how you think about nutrition, budget, and personal well-being. You can explore more of my cheap meal plan recipes where your journey to delicious, affordable, and nutritious meals begins.
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
