Okra, chickpea, and tomato rice bowl
Courtesy Amy GorinAs a registered dietitian and healthy recipe blogger who works from home, I'm always looking for the fastest, healthiest lunch options. So many days, I'll make a variation of this vegetarian rice dish. It features canned chickpeas, one of the lowest-cost proteins you'll find. I suggest making it with pre-cooked brown rice and whatever fresh and frozen veggies you have on hand. While I used okra and tomatoes in this recipe, you could just as easily swap for onions and bell peppers, or green beans and carrots.
Avocado chicken salad
Courtesy Madeline BaslerTalk about cheap, healthy meals: "This chicken salad can be made for approximately $3 per serving," says Madeline Basler, MS, RDN, an integrative nutritionist in Long Island, New York. You get lots of filling protein and fiber from the chicken, beans, nuts, and veggies. Plus, using avocado in place of mayo helps fill you up with heart-healthy fats. Save more money by cooking with these 13 food scraps you never knew you could eat.
Southern Tex-Mex spiced lentils
Courtesy Lentils.org"Lentils are plant-protein superstars," says Toby Amidor, MS, RD, author of The Easy 5-Ingredient Healthy Cookbook and nutrition partner with lentils.org. Indeed, half a cup of cooked lentils is an excellent source of both protein and fiber. "They're also a good source of iron, folate, and manganese," says Amidor. For a complete meal, pair these spiced lentils with brown rice, quinoa, or farro—as well as cooked veggies such as onions, mushrooms, or bell peppers.
Italian flatbread panini
Courtesy Amy GorinWho says you can't eat eggs for any meal of the day? As a vegetarian nutritionist, I consider eggs one of my go-to foods—they're one of the lowest-cost protein sources out there. And they're the star of this easy recipe, which is ready in minutes with either a panini press or a cast-iron grill pan. Each sandwich offers more than half a day's worth of protein, thanks mostly to the eggs and mozzarella. The fresh basil adds fresh flavor—grow your own to cut down on grocery costs. Here are 15 more quick and healthy meals doctors eat every day.
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Turmeric salmon oatcakes
Courtesy Maggie MichalczykSalmon boasts many health benefits, including heart-helping omega-3s. "Eating seafood a couple of times a week does not have to break the bank if you make these turmeric salmon oatcakes," says Maggie Michalczyk, RD, a dietitian blogger in Chicago. "Filled with satiating protein and heart-healthy fiber from the oats, these salmon cakes are a cheap way to add protein to lunches or dinner. The best part is you probably already have oats in your pantry, and the recipe makes enough cakes for leftovers, so you can stretch that $3 can of salmon further." Use these other 13 healthy food swaps that save money at the grocery store.
Turkey cranberry sandwich
Courtesy Jenna BraddockWho says the turkey and cranberry combo is just for Thanksgiving? "These simple turkey sandwiches are made with easy-to-find ingredients and cover all your nutrition bases—lean protein, veggies, and whole grains—all in one recipe," says Jenna Braddock, MSH, RDN, CSSD, a sports dietitian blogger at jennabraddock.com. "If goat cheese is out of your budget, use a slice of your favorite cheese instead."
Zucchini, bean, and cheese burritos
Courtesy Ann Dunaway TehA fast meal for less than a buck? "These burritos are the perfect quick meal that is easy on the wallet and good for your health," say Ann Dunaway Teh, RDN and Lesley Baradel, RDN, co-founders of the food blog mymenupal.com. Combine shredded zucchini with refried beans, cheddar, salsa, and whole-grain tortillas. "The burritos are high in fiber and protein, while also being a good source of calcium, vitamin C, and iron," the nutritionists say.
Vegetable fried rice with almond teriyaki sauce
Courtesy Amy GorinCraving takeout? You can whip up this Chinese fried rice recipe in less time—and fewer dollars—than it would take to wait for a delivery to arrive. When I want dinner in minutes, I make this dish, featuring satiating protein from eggs, almond butter, and almonds. It's made with staples you're likely to have on hand, including pre-cooked brown rice, garlic, and frozen green beans. You can swap in any frozen veggie for the green beans, such as broccoli or cauliflower.
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Ginger egg salad
Courtesy Natalie's Happy Health"This creamy ginger egg salad is popping with spicy fresh ginger flavor," says Natalie Knezic, a food blogger at Natalie's Happy Health. You get plenty of protein from the eggs and Greek yogurt, and tons of flavor from fresh ginger and lemon juice. "It's perfect in a sandwich or as a side served with veggies," says Knezic. Add this recipe to your cheap, healthy meals list, and check out the best high-protein foods for weight loss.
Lemon asparagus pesto pasta
Courtesy Chelsea LeBlanc"What can you make in 20 minutes in one pot?" asks Chelsea LeBlanc, RDN, a dietitian in Nashville, Tennessee. "This lemon asparagus pesto pasta mixes whole-wheat noodles and veggies for a nutritional boost," she says. Sundried tomatoes out of your budget? Replace them with canned or fresh ones. Tomatoes boast the antioxidant lycopene, full of plenty of health-helping benefits. Don't miss these other 11 smart ways to eat healthy on a super tight budget.
Ginger-lime jicama and edamame street tacos
Courtesy Vicki Shanta RetelnyStreet tacos are small enough to eat with one hand—and the best part is you can eat a few per meal. "These simple vegetarian street tacos will keep your waistline and wallet happy, as they are jam-packed with inexpensive plant protein from soybeans and loaded with low-calorie flavors with crunchy jicama, sweet cherry tomatoes, and fresh cilantro," says Vicki Shanta Retelny, RDN, author of Total Body Diet for Dummies.
Broccoli-cheddar mac and cheese
Courtesy Jessica PennerThis recipe has more than double the protein per serving of boxed macaroni and cheese. "Make this homemade version just as quickly as the boxed stuff, with ingredients you probably keep in your house," says Jessica Penner, RD, a dietitian blogger at smartnutrition.ca. Those staples include broccoli, eggs, and milk.
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Easiest burger salad
Courtesy Jessica Cording NutritionFact: Veggies like lettuce, tomato, and cucumber don't cost much more than a whole-grain bun. So why not turn your hamburger into a salad? "This burger salad puts a healthier spin on burgers and is a creative way to enjoy that flavor you crave while working in plenty of good-for-you veggies," says Jessica Cording, RD, a dietitian blogger in New York City. Check out these other 25 genius ways to get a healthy lifestyle on a budget.
Peanut Asian rice bowl
Courtesy Judy Barbe"Convenience foods get blamed for a lot of health woes," says Judy Barbe, RD, author of Your 6-Week Guide to LiveBest. "To be sure, there are many that deserve the label. But there are also some great options. I use convenience foods to build a delish and nutritious peanut Asian rice bowl with frozen vegetables, precooked brown rice, and bottled peanut sauce for dinner that's ready in ten minutes." These convenience foods make this bowl a must-have for your cheap, healthy meals rotation. After dinner, try these 12 healthy desserts that can actually help you lose weight.
Amy Gorin is freelance writer and owner of Amy Gorin Nutrition in the New York City area. Connect with her on Facebook, Instagram, Twitter, and Pinterest.