How I Make 20 Healthy Meals for $30
Shopping List:
Proteins: 1 lb boneless, skinless chicken breasts ($5)
1 lb ground turkey ($4)
1 can tuna ($1)
1 package tofu ($3)
1 carton eggs ($2)
Produce: 1 bag rice ($2)
1 bag pasta ($1)
1 bag frozen vegetables (mixed or broccoli florets) ($2)
1 bag carrots ($1)
1 onion ($1)
1 bell pepper ($1)
1 bunch of spinach ($2)
1 head of lettuce ($2)
1 lemon ($1)
Pantry Staples: 1 can diced tomatoes ($1)
1 can tomato sauce ($1)
1 can black beans ($1)
1 can chickpeas ($1)
1 bottle of olive oil ($3)
1 jar of pasta sauce ($2)
1 box of whole-grain bread ($2)
Spices (salt, pepper, garlic powder, onion powder, paprika, etc.) ($5)
Meal Ideas:
Chicken Stir-Fry: Sauté chicken with mixed vegetables over rice.
Turkey Burgers: Grill or pan-fry turkey burgers on whole-grain buns with lettuce and tomato.
Tuna Salad: Mix tuna with mayonnaise, mustard, and celery. Serve on whole-grain bread or crackers.
Tofu Scramble: Scramble tofu with vegetables and serve with whole-grain toast.
Scrambled Eggs: Scrambled eggs with toast and a side of fruit.
Pasta with Vegetables: Cook pasta and add your favorite vegetables and pasta sauce.
Rice and Beans: A simple and hearty meal with rice, black beans, and your favorite vegetables.
Chickpea Curry: A flavorful and healthy curry made with chickpeas, vegetables, and spices.
Spinach Salad: A simple salad with spinach, tomatoes, and a lemon-vinaigrette dressing.
Vegetable Soup: A warm and comforting soup made with vegetables, broth, and spices.
Chicken and Rice Soup: A classic soup made with chicken, rice, and vegetables.
Leftover Stir-Fry: Use leftover chicken and vegetables to make a quick and easy meal.
Pasta Salad: A cold pasta salad with vegetables and a vinaigrette dressing.
Tuna Melts: Tuna salad on whole-grain bread with cheese, melted.
Tofu Stir-Fry: A vegetarian version of the chicken stir-fry.
Egg Salad Sandwiches: Egg salad on whole-grain bread.
Rice Bowls: Build your own rice bowls with rice, beans, vegetables, and a protein.
Chickpea Salad: A healthy and protein-packed salad made with chickpeas, vegetables, and herbs.
Vegetable Pizza: A pizza with a whole-grain crust and your favorite vegetables.
Breakfast Burritos: Scrambled eggs, vegetables, and cheese wrapped in a tortilla.
Tips:
Buy produce when it’s in season to save money.
Cook large batches of rice, beans, and vegetables to use throughout the week.
Freeze leftovers for future meals.
Look for sales and coupons to save money.
Plan your meals ahead of time to avoid impulse purchases.
By planning your meals and shopping strategically, you can create a variety of healthy and delicious meals on a tight budget.