It’s sometimes hard for us to encourage ourselves to cook healthy meals more often – especially when fresh fruit, vegetables and buying individual ingredients can be so expensive compared to purchasing a ready meal or a take-away.
Eating healthy is something that can be done on a small budget though and most people just need pointing in the right direction, that’s all. You’ll feel the advantages of upgrading your diet to a healthier one within days – as healthy food will boost your energy levels, improve your concentration levels and will improve your digestion too. It’s also great for the children as it encourages them to build healthy habits for their future too.
Here are five healthy meals (that are delicious!) that you can cook up on a tight budget without worrying about breaking the bank:
1 – Vegetarian Spaghetti Bolognaise ($8 – 10)
(Serves 4 )
For this yummy meal all you’ll need is a packet of spaghetti pasta, some tinned tomatoes, an onion and some other vegetables. It’s often meat that breaks the bank with meals like this, so by substituting meat for vegetables you’re not only keeping the meal healthy and fat-free but you’ll be cutting the cost hugely too. Try adding some Courgettes, Spinach and Peppers too. If you like to melt cheese on top of your bolognaise, although we’d recommend not doing this (because of the high fat content in cheese) you can now purchase some great low-fat cheese options at relatively affordable prices.
2 – Tuna Salad ($6 – 8 )
(Serves 2)
Buying tinned fish instead of fresh fish is a great way to cut down your spending but also keep a staple, healthy item in your diet. Tuna is extremely healthy and if you choose tinned tuna in brine (instead of oil) you’ll be keeping the calories down even more. Serve it up with some mixed leaves (Rocket and Spinach are a great choice), some onion, tomatoes and a drizzle of balsamic vinegar. By staying away from dressing likes mayonnaise you’ll be keeping the fat levels down.
3 – Chicken Stir-fry ($12 – 14)
(Serves 4)
This yummy meal is fantastic for those wanting to keep their calories down – but who also want something filling. Buy some chicken and chop into strips and then stir-fry with low-fat oil spray. Mix up with a ready-made stir-fry vegetable kit (which are very affordable) and you’re done! If you want to serve with some rice, try and stick to brown rice as it’ll help keep your calories down. Another option are noodles, which are very cheap and easily cooked.
4 – Lettuce Wraps ($10 – 12)
(Serves 2)
This is a great little snack, perfect for a quick lunch or light dinner. You’ll need to cook some chicken, and then rub it in some Cajun spices. Once you’ve done this place the chicken on a large lettuce leaf and squirt some low-fat mayonnaise on top. Then wrap the chicken up (like a fajita). It’s surprisingly yummy, and totally guilt free! To make it into a larger meal you could add some sweet chili peppers and onions to the wrap.
5 – Tomato, Red Pepper and Onion Soup ($8)
(Serves 4)
For those who like to prepare a meal in advance and enjoy it later, stress free – home-made soup is the perfect solution. You’ll want to cook the onions, red peppers and onions together (like a stew) to soften them. Add a pinch of salt, pepper and mixed herbs to add to the flavor and then blend it all together. This meal is completely guilt free too, so feel free to add a nice piece of wholemeal bread to dip!
About the Author: Jenny Quinn works for Cancer Research UK, helping to spread the word and promote their voluntary positions and charity jobs.
Credits: Photo courtesy of Jessica Spengler.