Introduction
Eating healthy doesn’t have to be expensive. With a little bit of planning and creativity, you can make delicious and nutritious meals for under $5. As a dietitian, I’m here to share five of my favorite healthy meals that you can make for under $5. From breakfast to dinner, these meals are easy to make and will help you stay on track with your health goals. So, let’s get cooking!
5 Healthy Meals You Can Cook for Under $5, Says Dietitian
Eating healthy doesn’t have to be expensive. With a little bit of planning and creativity, you can make delicious and nutritious meals for under $5. Here are five healthy meals that a dietitian recommends.
1. Lentil Soup
Lentils are a great source of protein and fiber, and they are also very affordable. To make a delicious lentil soup, start by sautéing some onions and garlic in a pot. Add in some diced carrots, celery, and potatoes, and then add in the lentils. Pour in some vegetable broth and let the soup simmer until the lentils are cooked through. Serve with a side of crusty bread for a complete meal.
2. Baked Sweet Potato Fries
Sweet potatoes are a great source of vitamins and minerals, and they are also very affordable. To make baked sweet potato fries, preheat your oven to 400 degrees. Cut the sweet potatoes into thin strips and toss them in a bowl with some olive oil, salt, and pepper. Spread the fries on a baking sheet and bake for 20-25 minutes, flipping halfway through. Serve with your favorite dipping sauce for a tasty and healthy snack.
3. Veggie Burrito Bowl
Burrito bowls are a great way to get a lot of vegetables in one meal. Start by cooking some brown rice in a pot. Meanwhile, sauté some onions, peppers, and mushrooms in a pan. Add in some black beans and corn and let the mixture simmer until everything is cooked through. Serve the vegetables over the cooked rice and top with your favorite salsa and guacamole. Enjoy!
4. Baked Salmon with Roasted Vegetables
Salmon is a great source of healthy fats and protein, and it’s also very affordable. To make a delicious baked salmon dinner, preheat your oven to 400 degrees. Place a piece of salmon on a baking sheet and top with some lemon slices. Roast in the oven for 15-20 minutes, or until the salmon is cooked through. Meanwhile, toss some vegetables (such as broccoli, cauliflower, and carrots) in a bowl with some olive oil, salt, and pepper. Spread the vegetables on a separate baking sheet and roast in the oven for 20-25 minutes. Serve the salmon and vegetables together for a complete meal.
5. Quinoa Salad
Quinoa is a great source of protein and fiber, and it’s also very affordable. To make a delicious quinoa salad, start by cooking the quinoa in a pot. Meanwhile, chop up some vegetables (such as tomatoes, cucumbers, and bell peppers) and add them to a bowl. Once the quinoa is cooked, add it to the bowl and mix everything together. Drizzle with some olive oil and lemon juice and season with salt and pepper. Enjoy!
We are all in the market to save a little money. With inflation rates in America rising, consumers are looking for ways to stretch their dollar further at the grocery store now more than ever. The latest report from the U.S. Bureau of Labor Statistics showed that the consumer price index has increased by 6.4% in the last year. But don’t worry! We’ve got you covered with five easy recipes for healthy meals you can make on a budget. The healthy meal ideas below were calculated based on each serving clocking in at under $5.
Many of them are even less than that and you can stretch them all week if you prepare a large batch. We chose options that were balanced with a protein source, a variety of plant foods, or high in fiber—or all three! Protein and fiber specifically help keep you feeling full for longer as they take a while to digest compared to carbs alone. Including meals that have a healthy balance of protein, carbs, and fiber can help you feel less hungry throughout the day and more balanced.
Keep reading to learn how to make five delicious recipes, which you can whip up by spending $5 or less at the grocery store. And for more dietitian-approved healthy eating insight, be sure to check out 21 Superfoods That Are Surprisingly High in Protein, Say Dietitians.
Chock-full of fiber, this hearty breakfast option will keep you full for hours and reheat for the rest of the week. Whole wheat flour and apples are the star of the show providing two good sources of fiber to start off your day.
Clocking in at 260 calories per serving, the breakfast is a low calorie, healthy meal that you can make on a budget. Kids would love this option too, and it would reheat well for family breakfasts or snacks. Try mixing it up with banana or blueberries for different flavors each time without compromising on nutrition.
Try our recipe for Cinnamon Apple Oatmeal Pancakes.
Packed with gut health-boosting black beans, this alternative take on an omelet recipe will keep you full on a budget. We know that a high-protein breakfast keeps blood sugar stable and may reduce hunger later in the day. With 330 calories per serving, you won’t even realize that this breakfast is low calorie because it is so filling.
If you’re looking to save even more, consider an egg alternative like JUST eggs or even add a dollop of cottage cheese or ricotta cheese as a filler to fluff up this recipe without compromising on protein. Even with egg prices increasing, you’ll be sure to save money on this omelet recipe compared to if you got it at a restaurant.
Try our recipe for a Black Bean Omelet.
A tropical parfait might be the closest we can get to feeling like we are on vacation in the mornings before work. This protein-packed recipe works great for the whole family as both a breakfast option or an after-school snack.
Here’s a budget saving tip: Purchase your fruit canned or frozen to save money without compromising on nutrition. In fact, frozen fruit offers just as much nutrition as its fresh fruit counterpart since the frozen options are frozen at peak freshness.
For more variety, consider swapping out the different types of fruit each time. We think this recipe would work well with a berry mix medley, strawberry, banana, or cinnamon apple.
Try our recipe for Tropical Greek Yogurt.
We love a low-budget pasta dish, and this red pepper fettuccine Alfredo seriously delivers. With 390 cal per serving, this is an authentic fettuccine dish to feel good about. If you have some extra veggies on hand, you could beef this recipe up with broccoli or spinach tossed in for additional fiber and nutrients.
This recipe is great on its own, or pairs well with lean proteins like chicken, shrimp, or fish. However, if you are on a budget, one serving of this recipe has 10 grams of protein alone.
Try our recipe for Red Pepper Fettuccine Alfredo.
Meal prep your lunches or dinners for the week with this plant-forward veggie-fried rice that will keep you full for hours and won’t break the bank. Even better, you can buy a pack of mixed vegetables frozen to dump into this recipe, and save even more money by preventing veggie waste from the crisper drawer graveyard.
With 360 calories in one serving, you’ll have yourself an easy, healthy meal on a budget in no time. For more variety and protein, you can add eggs or egg whites into the rice mixture while cooking.
Try our recipe for Vegetable Fried Rice.
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Caroline Thomason, RDN