Cheap and healthy meals - cheap meals most people can afford
It's a common misconception that eating healthy is expensive and that you're stuck
with junk and ultra-processed food if you are living on a tight budget.
However, with careful planning and a little bit of effort in the kitchen,
you can whip up nutritious hearty, and tasty meals even without spending too much money on groceries.
We have 10 healthy meal options for you in this video. These are relatively inexpensive foods
that you and your family can enjoy without spending a fortune on them.
The question though is, do you know what they are
and how to prepare them? So watch the entire video to learn about the foods and their recipes.
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Following are the 10 cheap and healthy meals that most people can afford.
1. Sausage and potato casserole:
Ingredients, 1 tablespoon cooking oil, 500 grams potatoes peeled and halved, 500-gram sausages
sliced, 1 medium onion diced, 1 bell pepper diced, 340-gram jar tomato sauce, salt, and pepper.
Procedure:
In a pot, heat the oil until shimmering. Add in potatoes and sausages, and cook for five minutes.
Stir in the onion and pepper and cook for another five minutes. Pour in the whole jar
of tomato sauce, bring to a boil and simmer for five minutes. Divide into four meals and enjoy.
2. Sausage scrambled eggs:
Ingredients:
1 tablespoon cooking oil, 1 half medium onion sliced, 4 sausages sliced,
8 large eggs beaten, 1 teaspoon Italian seasoning.
Procedure:
In a frying pan heat the oil until shimmering. Add in onion and stir fry until fragrant.
Add in sausages and fry gently. Pour in eggs and sprinkle with seasoning continue
stirring until thoroughly cooked. Divide into four meals and enjoy.
3. Broccoli and ham pasta salad:
Ingredients:
400 grams fusilli, 400 grams broccoli. Sliced one bag of spinach leaves, 1 tablespoon of cooking
oil, and 8 slices of turkey ham sliced into bite-sized pieces. 1 teaspoon dried chili flakes.
Procedure:
Cook the fusilli according to the instructions found on the packaging. Add the broccoli for the
last five minutes of boiling and add the spinach leaves for the last 30 seconds of boiling. Use a
colander to drain the pasta broccoli and spinach. In a frying pan, heat the cooking oil and stir fry
turkey ham slices. Sprinkle the dried chili flakes and add in the drained pasta broccoli and spinach.
Remove from heat and stir well. Consume
one serving and set aside the remaining salad for your following five meals.
4. Braised farmhouse chicken:
Ingredients:
1 tablespoon cooking oil,
1 half pound chicken thighs, 1 half pound carrots chopped. 2 large leeks chopped,
1 quarter teaspoon dried thyme. 1 quarter teaspoon dried parsley. Salt and pepper, water.
Procedure:
Use a large frying pan for cooking chicken pieces and oil until slightly browned
and just cooked. Remove the chicken from the pan and add the chopped carrots and
leeks. Stir fry the vegetables for about five minutes before removing them from the heat.
Place the vegetables in a roasting pan, sprinkle the herbs, and place the chickens on top.
Season with salt and pepper, and then pour water until the meat is just covered.
Cover the pan with foil and cook in the oven at 325 degrees for 30 minutes.
Remove the foil and cook for another 20 minutes.
Eat one portion and you'll have more ready for your following five meals.
5. Tomato pastry:
Ingredients:
6 puff pastry sheets ready rolled. 1 egg beaten, 3 tablespoons green pesto sauce,
500 grams cherry tomatoes halved. 2 tablespoons olive oil, salt, and pepper.
Procedure:
Unroll the puff pastry and separate sheets. Use a pastry brush to glaze the top of all
sheets with the beaten egg. Spread pesto sauce around the center of each sheet.
Arrange tomatoes on top of all sheets. Drizzle olive oil,
sprinkle salt, and pepper. Place on a baking tray and bake for 25 minutes at 425 degrees Fahrenheit.
Consume one pastry and leave the rest for your next five meals.
6. Vegetable polenta:
Ingredients:
300 grams packaged quick-cooked polenta. 6 cloves garlic peeled and minced. 1 quarter
teaspoon dried parsley, 1 tablespoon cooking oil, 2 leeks chopped. 300 grams tomatoes,
200 grams mushrooms, salt, and pepper.
Procedure:
Cook the polenta according to the instructions on the packaging, but add the garlic and parsley
into the water. Transfer the polenta into a baking tray and set it aside.
Heat the cooking oil and stir fry the leeks tomatoes and mushrooms, using a frying pan.
Place the stir-fried vegetables on top of the polenta season with salt and pepper.
Place the polenta in the oven and bake for 20 minutes at 400 degrees Fahrenheit.
Consume one serving and leave the rest for your following five meals.
7. Chickpea and spinach curry:
Ingredients:
1 tablespoon oil, 6 cloves garlic, 1 large onion, 2 tablespoons curry paste,
400 grams green lentils. 150 milliliter vegetable stock, 1 bag spinach leaves washed,
400 grams of tomatoes diced, 1 quarter teaspoon dried coriander, salt and pepper.
Procedure:
Heat oil in a wok or a large frying pan,
stir fry garlic and onions until fragrant. Add in curry paste and stir for another 30 seconds.
Add in lentils and stock bring to a boil before adding the spinach
and tomatoes. Add in the coriander and season with salt and pepper. Divide into four meals.
8. Mexican rice:
Ingredients:
1 quarter cup cooking oil, 1 and a half cup long grain rice uncooked, 1 half tablespoon
garlic salt, 3 quarter teaspoon ground cumin. 2 medium onions diced, 3 cups chicken broth,
3 quarter cup tomato sauce.
Procedure:
In a large pot heat cooking oil, add in uncooked rice, and constantly stir until golden.
Add in onions, sprinkle garlic salt, and cumin. When onions are tender, stir in tomato sauce,
pour in chicken broth, and bring to a boil.
Simmer for 20 minutes or until rice is tender. Separate into six meals.
9. Turkey mince cottage pie:
Ingredients:
2 large potatoes peeled and cubed, 4 carrots peeled and cubed, water for boiling,
2 tablespoons milk, 2 cans 400 grams crushed tomatoes, 4 stalks celery chopped, 2 medium onions
diced. 400 grams ground turkey, 200 grams frozen peas, salt, and pepper.
Procedure:
Place potatoes and carrots in a pot and pour over just enough water for boiling.
Boil the vegetables until cooked through and tender, approximately
15 minutes. Drain well, and place back in the pot. Add the milk, mash, and set aside.
In another pot, pour in crushed tomatoes and one and a half cups of water. Add in celery
and onions and bring to a boil. Once boiling, add ground turkey and simmer for another 10 minutes.
Top mash with turkey and enjoy for 4 meals.
10. Tuna and brown rice salad:
Ingredients:
600 grams cooked brown rice. 1 quarter cup salsa, 1 medium onion sliced,
100 grams kidney beans cooked, 100 grams black olives pitted, 100 grams canned peppers sliced,
100 grams corn kernels. 2 80 gram cans tuna in brine drained to inflate, mixed greens.
Procedure:
Place all ingredients into a large bowl and toss until thoroughly combined. Enjoy for four meals.
Remember that cheap doesn't have to mean junk.
All these recipes are designed to stretch your budget without compromising your health.
The best part is that these are meals you can easily prepare in your kitchen, and because
these keep very well, you can make them in bulk and heat small portions for every meal.
By following these recipes you never have to worry about the
cost of taking care of your own body and that of your family.