Eating healthy doesn't have to cost a lot of money. Here's how to do it without breaking the bank.
A common myth about eating healthy is that it costs a lot of money. Many people think that healthy meals require expensive ingredients or fancy preparation. But with some planning and creativity, eating clean can be cheap and satisfying. Here are seven meals that show you can enjoy nutritious food without spending a lot.
1. Tofu and Vegetable Stir-Fry
Not only does a colorful vegetable stir-fry look good, but it's also full of nutrients. Use seasonal vegetables like bell peppers, carrots, and broccoli. Add tofu for protein, cook everything in a little oil, and season with soy sauce and ginger. This meal is packed with vitamins and plant-based protein, all for less than ₹150/$2.
2. Soup with Lentils
Lentils are a great source of fiber, protein, and important minerals. Make a hearty lentil soup with onions, tomatoes, garlic, and spices like cumin and turmeric. It’s a warming, healthy vegetarian choice that won’t break the bank.
3. Wrap with Spinach and Egg
Eggs are an affordable source of high-quality protein. For a quick meal, mix scrambled eggs with fresh spinach and wrap them in a whole-grain tortilla. This wrap fills you up with protein, iron from spinach, and energy from whole grains.
4. Salad with Chickpeas
Chickpeas are versatile legumes rich in protein and fiber. Mix canned or boiled chickpeas with cucumber, tomatoes, red onion, lemon juice, and olive oil for a refreshing salad that’s both nutritious and budget-friendly.
5. Skewers of Chicken and Vegetables
Chicken skewers are a tasty, protein-packed option. Marinate chicken breast pieces in yogurt and spices, then skewer with bell peppers and onions. Grill or bake for a flavorful, low-cost meal.
6. Oatmeal with Fruit
A bowl of oatmeal topped with fresh or dried fruit like bananas or raisins makes a great breakfast. Oats are inexpensive and filling, providing sustained energy, while fruits add natural sweetness and nutrients without adding much cost.
7. Black Beans and Rice
This classic combo is both healthy and affordable. Together, cooked black beans and rice provide a complete protein. Add herbs or salsa for extra flavor without extra expense.
How to Make Your Grocery Budget Last Longer
- Buy in Bulk: Save money by purchasing staples like rice, lentils, oats, and beans in bulk.
- Choose Seasonal Fruits and Vegetables: Seasonal produce is cheaper and fresher.
- Make a Meal Plan: Planning helps avoid unnecessary purchases and ensures efficient use of ingredients.
- Cook at Home: Preparing meals at home is usually cheaper than eating out.
To sum up, eating clean doesn’t have to mean spending a lot or using fancy ingredients. With some planning and easy recipes like these seven meals under ₹150/$2, you can nourish your body without breaking the bank. Small choices today can lead to big health wins over time. Start now by being mindful of what you eat!
