Yusra3
VIP Contributor
Planning affordable, nutritious meals for the week ahead saves money and ensures healthier eating. With some preparation, you can create tasty dishes using basic ingredients from the grocery store. Here are 7 economical meal ideas that pack in the nutrition:
1. Sheet Pan Fajitas - Slice onions, bell peppers and chicken breasts and toss with cumin, chili powder and paprika. Roast on a sheet pan until the vegetables soften and chicken cooks through. Serve in warmed tortillas or over rice with salsa, avocado and Greek yogurt.
2. Lentil Soup - In a slow cooker or soup pot, combine lentils, diced carrots, celery and onions with broth, tomatoes, garlic and seasonings. Simmer until lentils soften and vegetables are tender. Enjoy with a side salad or sandwich.
3. Breakfast Meal Prep - Over the weekend, assemble single-serve yogurt parfaits with layers of plain Greek yogurt, fresh or frozen fruit, granola and chia seeds. Cover and grab from the fridge for a quick, protein-packed breakfast.
4. Veggie Egg Bake - Whisk a dozen eggs with milk and bake in a casserole dish loaded with your choice of vegetables, like spinach, broccoli, tomatoes, potatoes or peppers until set. Cut into portions and store leftovers for fast meals.
5. Burrito Bowls - Cook grains like brown rice or quinoa along with beans. Throughout the week, use as the base for burrito bowls topped with salsa, corn, avocado and more of your favorite toppings.
6. Zoodle Bolognese - Spiralize zucchini into noodle shapes to create a lighter, veggie-full Bolognese pasta sauce with tomatoes, mushrooms, carrots, lentils and lean ground meat or turkey. Serve over zoodles or whole grain pasta.
7. Chicken Caesar Wraps - Roast chicken and slice into strips or cubes. Toss with romaine lettuce, light Caesar dressing and shaved Parmesan cheese. Wrap up in whole grain tortillas or stuff into pita pockets for an easy, tasty lunch to go.
With whole foods, grains, vegetables and lean proteins as the foundation, you can cook up nutritious, budget-conscious meals to carry you through the entire week ahead. Get creative in the kitchen within your budget!
1. Sheet Pan Fajitas - Slice onions, bell peppers and chicken breasts and toss with cumin, chili powder and paprika. Roast on a sheet pan until the vegetables soften and chicken cooks through. Serve in warmed tortillas or over rice with salsa, avocado and Greek yogurt.
2. Lentil Soup - In a slow cooker or soup pot, combine lentils, diced carrots, celery and onions with broth, tomatoes, garlic and seasonings. Simmer until lentils soften and vegetables are tender. Enjoy with a side salad or sandwich.
3. Breakfast Meal Prep - Over the weekend, assemble single-serve yogurt parfaits with layers of plain Greek yogurt, fresh or frozen fruit, granola and chia seeds. Cover and grab from the fridge for a quick, protein-packed breakfast.
4. Veggie Egg Bake - Whisk a dozen eggs with milk and bake in a casserole dish loaded with your choice of vegetables, like spinach, broccoli, tomatoes, potatoes or peppers until set. Cut into portions and store leftovers for fast meals.
5. Burrito Bowls - Cook grains like brown rice or quinoa along with beans. Throughout the week, use as the base for burrito bowls topped with salsa, corn, avocado and more of your favorite toppings.
6. Zoodle Bolognese - Spiralize zucchini into noodle shapes to create a lighter, veggie-full Bolognese pasta sauce with tomatoes, mushrooms, carrots, lentils and lean ground meat or turkey. Serve over zoodles or whole grain pasta.
7. Chicken Caesar Wraps - Roast chicken and slice into strips or cubes. Toss with romaine lettuce, light Caesar dressing and shaved Parmesan cheese. Wrap up in whole grain tortillas or stuff into pita pockets for an easy, tasty lunch to go.
With whole foods, grains, vegetables and lean proteins as the foundation, you can cook up nutritious, budget-conscious meals to carry you through the entire week ahead. Get creative in the kitchen within your budget!
