cheap healthy meals | LUCASBARRIOS

Delicious & Cheap Healthy Weeknight Meals

One-Pan Roasted Chicken and Veggies

Weeknight dinners don’t have to be complicated. This recipe is a lifesaver. Toss some chopped chicken pieces (thighs and drumsticks are the most flavorful and budget-friendly) with broccoli florets, chopped carrots, and bell peppers. Drizzle with olive oil, season generously with salt, pepper, and your favorite herbs (rosemary and thyme work wonderfully), and roast at 400°F (200°C) for about 30-40 minutes, or until the chicken is cooked through and the vegetables are tender. The cleanup is minimal since everything cooks on one pan, and you can easily double the recipe for leftovers.

Lentil Soup: Hearty and Budget-Friendly

Lentils are a nutritional powerhouse and incredibly inexpensive. A simple lentil soup is packed with protein and fiber, keeping you full and satisfied. Sauté some onions, carrots, and celery in a pot. Add lentils, vegetable broth, diced tomatoes, and your favorite spices (cumin, turmeric, and coriander work well). Simmer until the lentils are tender, about 20-30 minutes. A squeeze of lemon juice at the end brightens the flavor. This soup freezes beautifully, making it perfect for busy weeks.

Sheet Pan Salmon with Asparagus

Salmon can seem pricey, but buying it frozen in bulk can significantly reduce the cost. This sheet pan meal is quick and easy. Toss asparagus spears with olive oil, salt, and pepper. Place them on a baking sheet alongside salmon fillets. Season the salmon with salt, pepper, and a little lemon juice. Bake at 400°F (200°C) for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender-crisp. A sprinkle of fresh dill adds a lovely touch.

Quick Chickpea Curry

Chickpeas are another inexpensive protein source, and this curry comes together in under 30 minutes. Sauté onions and garlic, then add diced tomatoes, chickpeas (canned are perfectly fine!), coconut milk, and your favorite curry powder. Simmer for 15-20 minutes, allowing the flavors to meld. Serve over rice or with naan bread for a complete meal. You can adjust the spice level to your liking, and adding spinach or kale in the last few minutes adds extra nutrients.

Pasta with Tuna and Cherry Tomatoes

Pasta is a staple for a reason – it’s cheap, filling, and versatile. This simple pasta dish is a perfect weeknight meal. Cook your favorite pasta according to package directions. While the pasta cooks, toss canned tuna (drained) with halved cherry tomatoes, a little olive oil, salt, pepper, and fresh basil. Combine the pasta and tuna mixture, and you have a delicious and satisfying meal ready in under 15 minutes.

Black Bean Burgers

Homemade black bean burgers are healthier and often cheaper than store-bought versions. Mash canned black beans with breadcrumbs, chopped onion, garlic, spices (cumin and chili powder are great choices), and an egg (or flax egg for a vegan option). Form into patties and cook in a skillet with a little olive oil until browned on both sides. Serve on buns with your favorite toppings for a satisfying and budget-friendly vegetarian meal. These burgers are also great for meal prepping – make a batch on the weekend and freeze them for quick weeknight dinners.

Breakfast for Dinner: Oatmeal with Berries and Nuts

Sometimes the simplest meals are the best. Oatmeal is incredibly affordable and packed with fiber. Cook some oatmeal according to package directions. Top with your favorite berries (frozen are just as good as fresh and often cheaper), chopped nuts, and a drizzle of honey or maple syrup. This is a quick, easy, and healthy meal that’s perfect for a busy weeknight. It’s also highly customizable – add seeds, spices, or dried fruit to change things up.

Ground Turkey and Vegetable Stir-Fry

Ground turkey is a leaner and often more affordable alternative to ground beef. This stir-fry is packed with vegetables and protein. Stir-fry your favorite vegetables (broccoli, carrots, snap peas, and peppers all work well) with ground turkey. Season with soy sauce, ginger, and garlic. Serve over rice or quinoa for a complete and satisfying meal. This is a great way to use up leftover vegetables, making it even more budget-friendly. Please click here for healthy budget dinner ideas.

…

30-Minute Budget-Friendly Healthy Dinners

One-Pan Lemon Herb Roasted Chicken and Veggies

Forget complicated recipes! This dish is incredibly simple. Toss chopped chicken pieces (thighs and drumsticks are budget-friendly) with broccoli florets, carrots, and potatoes. Drizzle with olive oil, lemon juice, and sprinkle with dried herbs like rosemary and thyme. Roast at 400°F (200°C) for about 25-30 minutes, or until the chicken is cooked through and the vegetables are tender. It’s a complete meal in one pan, minimizing cleanup!

Quick Chickpea Curry

Canned chickpeas are your secret weapon for a speedy and satisfying curry. Sauté onions and garlic, then add a spoonful of curry powder (or your favorite blend), diced tomatoes (canned are fine!), and the chickpeas. Simmer for 15 minutes, adding a splash of coconut milk for creaminess if desired. Serve over rice or with naan bread for a flavourful and protein-packed meal. This recipe is easily adaptable – add spinach, peas, or other vegetables you have on hand.

Lentil Soup

Lentils are another budget-friendly powerhouse. Brown or green lentils cook relatively quickly. Simply sauté onions, carrots, and celery, then add lentils, vegetable broth, and diced tomatoes. Simmer for about 20-25 minutes, or until the lentils are tender. Season with salt, pepper, and a bay leaf. This hearty soup is packed with fiber and protein, keeping you full and energized.

Tuna Pasta Salad

This classic is a winner for its speed and affordability. Cook your favorite pasta (whole wheat is a healthier option), then toss it with canned tuna, chopped celery, red onion, and a simple vinaigrette dressing. You can add other vegetables like bell peppers or cucumbers for extra flavor and nutrients. This is a great make-ahead meal; it tastes even better the next day!

Black Bean Burgers

Homemade black bean burgers are surprisingly easy and way healthier (and cheaper) than store-bought ones. Mash canned black beans with breadcrumbs, chopped onion, garlic, and your favorite spices. Form into patties and cook in a skillet with a little olive oil until browned on both sides. Serve on buns with your favorite toppings for a satisfying vegetarian meal. You can even bake them for a lower-fat option.

Shrimp Scampi with Zucchini Noodles

Shrimp scampi doesn’t have to be a fancy restaurant dish. Sauté shrimp with garlic, white wine (or chicken broth for a non-alcoholic version), lemon juice, and red pepper flakes. Serve over zucchini noodles (zoodles) for a low-carb, healthy twist. Zoodles are easy to make with a spiralizer or vegetable peeler. This dish is ready in under 30 minutes and feels much more luxurious than it is to prepare.

Quesadillas

A true budget-friendly classic! Spread refried beans or black beans on a tortilla, add cheese (cheddar or Monterey Jack are good choices), and any other fillings you like – leftover cooked chicken or vegetables work great. Fold in half and cook in a skillet until the cheese is melted and the tortilla is golden brown. Serve with salsa and sour cream (optional) for a quick and easy meal the whole family will love.

Egg Fried Rice

Leftover rice is the star of this recipe. Scramble some eggs, then add the rice, along with any leftover vegetables you have on hand (peas, carrots, corn). Stir-fry until heated through. You can add soy sauce or teriyaki sauce for extra flavor. It’s a quick, easy, and customizable meal that’s perfect for using up leftovers.

Sheet Pan Sausage and Veggies

Similar to the chicken and veggie roast, this sheet pan meal is a time-saver. Toss Italian sausages (or your preferred type) with chopped bell peppers, onions, and potatoes. Roast at 400°F (200°C) for 25-30 minutes, or until the sausages are cooked through and the vegetables are tender. A simple and delicious weeknight meal.

Pasta with Tomato Sauce and Sausage

A pantry staple elevated! Cook pasta according to package directions. While the pasta cooks, brown Italian sausage in a skillet, then add canned crushed tomatoes, garlic, oregano, and basil. Simmer for 15 minutes, then toss with the cooked pasta. A comforting and satisfying meal that’s ready in a flash. Please click here for healthy budget dinner recipes.

…