15 Delicious and Healthy Meals That You Can Afford Even on Pennies
Navigating financial challenges, particularly when prioritizing health, especially in terms of food, can be demanding. However, there are clever strategies to optimize your budget while ensuring the intake of essential nutrients. On an online platform, an inquisitive user posed the question, “What’s your go-to budget-friendly, nutritious meal during tight times?” In response, fellow users eagerly shared recommendations for affordable, nourishing dishes that not only provide sustenance for the body but also bring joy to the taste buds.
1. Potatoes
Potatoes are cheap, versatile, and relatively loaded with nutrients (compared to packaged food). Someone shared a quick recipe, “Diced potatoes fried in butter with some protein and whatever vegetables I have on hand. The secret is to start the longest cooking ingredients first, which is usually the potato. Then add the others and fry them until they’re all done. Usually, the protein is last. Season with salt and pepper and maybe some oregano, rosemary, or thyme. Easy, filling, and tasty.”
2. Beans
Beans are affordable and a powerhouse of nutrition- especially if you buy them in bulk dried. A user said, “I can’t stress this enough, beans. You get more bang for your buck with them! A lot of different dishes too.” From Mexican dishes to Indian cuisine or Mediterranean treats, there are many delicious options.
3. Rice
From simple and satisfying rice bowls to creative one-pot wonders, rice is the true winner. A user said, “I love rice with black or red beans paired with sausage. It’s cheap, filling, and comforting.”
“Make rice, fry some eggs how you like them. I think runny yolk is fine. Chop up some green onions. Make a sauce by combining soy sauce, brown sugar, garlic ginger paste, rice vinegar, or regular vinegar. I mix the rice and eggs, onions on top, then pour on the sauce. Easy, cheap, minimal steps.”
4. Meat
Someone writes, “Check your meat counter and see what’s on sale. Get whatever ground meat is on sale, and then use a taco seasoning packet. Bolster it with black beans and lettuce and other taco fixings and you’ve got at least 3 days of tacos as long as you’re the only one eating them.”
5. Roasted Vegetables
Roasting veggies makes them super yummy- whether you add butter, oil, or a mix of herbs. “I like to use peas, carrots, onions, broccoli, potatoes and maybe snap or snow peas if I have them. Frozen edamame can replace peas if preferred.” Add them to a grain of your choice or as a side with a protein and you’re good to go!
6. Bacon Lentil Soup
Lentils are a great source of protein, are cheap and more nutritious —loaded with minerals/vitamins, and fiber. Someone shared, “Dice up the bacon into small pieces and fry it with some onion until golden brown. Meanwhile, throw some lentils in water with some salt. Toss in the bacon/onion mixture. Simmer for however long the lentils need to be tender. You can also add some shredded carrots along the way. Add crushed fresh garlic or preferred seasoning at the end. Simmer another 10/15 min or so. Voila, bacon lentil soup.”
7. Ramen Noodles
Ramen is undoubtedly cheap- but also lacking in nutrients and full of salt. Someone shared, “To make it filling, add frozen veggies, sriracha, and chopped-up hot dogs. You can add eggs too.”
8. Tinned Fish
A user said, “Rice, nutritional yeast, and tinned fish. There are actually some really nice tinned fish brands out there that aren’t very expensive. After spending some time in Italy I realized there are actually some delicious options out there with simple ingredients like olive oil and simple tomato sauce. They’re shelf stable and you don’t even have to cook them.”
9. Cabbage Soup
A user said, “Cabbage soup is so tasty. Just a little salt and maybe an onion. And some of that pork bullion. Have a couple of bowls of cabbage soup, with a can of diced tomatoes thrown in the whole pot, and then treat yourself to a smaller portion of the rice butter, and sugar.”
10. Chicken Thighs
Someone said, “Chicken thighs are pretty cheap and nutritious. Save the bones for stock along with your veggie trimmings then any leftovers can be turned into soup.”
11. Tuna Salad
A user shared, “Tuna salad is fairly inexpensive to make – canned tuna, celery, red onion, mayo, salt, and pepper. It can be eaten with lettuce, celery, carrots, or as a sandwich with bread. You can also mix plain tuna with Mac and cheese and then bake in the oven for a tuna casserole. Add frozen green peas to your casserole to jazz it up and you have a well-balanced and satisfying meal.”
12. Oatmeal
“Overnight oats with a handful of walnuts and a handful of whatever fruit I have laying around, basically every morning. The walnuts can be expensive like 8$ a bag. But the bag lasts me a full two weeks or more.” A user said.
13. Sweet Potatoes
According to a user, “Sweet potatoes are one of the most nutrient-dense vegetables! Fry, roast, microwave, boil, mash, sauté, puree – so many options!” Eat with protein and carbs, such as chicken, beans, rice, or potatoes (pretty much anything on this list).
14. Burritos
Tortillas filled with canned beans, cheese, salsa, and any other desired toppings. They are quick, easy, and customizable.
15. Left Overs Soup
Soup is such a versatile option for keeping food waste to a minimum. Have a few carrots, left over meat, and a grain? Fry up a little onion and garlic and throw it all in a pot for a new spin on food sitting in your fridge.
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