Posts tagged: healthy quick inexpensive meals

Meal Prep On A Budget – Under €2 / $2 Meals

Are you on a budget? Try these easy and delicious under $2 meal prep recipes. You can easily store each meal into airtight containers and place in the fridge for meal preps to save time during a busy week. These recipes are great for lunch and dinner for busy people. You can also serve these budget-friendly meals for the family over weekend lunch or dinner.

1. Macaroni Chili

Ingredients:

• 2 cups macaroni (uncooked)
• 1 medium white onion (diced)
• 2 garlic cloves (minced)
• 2 medium carrots (diced)
• 1 red bell pepper (diced)
• 1 can of kidney beans
• 1 tbsp vegetable oil
• 1 x 400 grams can diced tomatoes
• 400 ml water
• 2 tbsp tomato paste
• 1 vegetable bouillon cube
• 1 tsp chili powder
• 1 tsp paprika powder
• 1 tsp salt
• 1 tsp black pepper
• 1 1/2 cups soy vegetable ground

Instructions:

Cook macaroni according to the package instructions.
Drain and rinse.
Set aside.

Set a large pot over medium-high heat.
Add oil and heat it.
Add diced onions and minced garlic.
Saute for 3-5 minutes or until onions are soft.
Add diced tomatoes, water, tomato paste and vegetable bouillon cube.
Season with chili powder, paprika powder, salt and black pepper.
Stir to combine.
Let it simmer.
Once it starts to simmer, add soy vegetable ground.
Add diced carrots and red bell pepper.
Stir and cook for 5-8 minutes or until carrots are soft.
Add the cooked macaroni and spinach.
Stir and cook until spinach has wilted.
Once done, remove from the heat.
Transfer to a bowl.
Serve and enjoy!

2. Tofu Vietnamese Sub

Ingredients:

• 450 grams firm tofu
• 1 tsp vegetable oil
• 1 large cucumber
• 2 whole-wheat baguettes
• some vegan mayonnaise
• some sriracha sauce
• 1/2 cup cilantro
• 1 red chili pepper (chopped)

Marinade:

• 3 garlic cloves (crushed)
• 2 tbsp sodium-reduced soy sauce
• 2 tsp brown sugar
• 2 tsp Sriracha hot sauce
• 1 tsp sesame oil
• juice of 1/2 lime

Pickled Carrots:

• 2 medium carrots (peeled and julienned)
• 2.5 cups hot water
• 1/2 cup white vinegar
• 1 1/2 tbsp brown sugar
• 1 tsp salt

Instructions:

Press the tofu to remove all liquid.
Slice into quarter-inch thick pieces.
Set aside.

Prepare a shallow dish.
Add crushed garlic, sodium-reduced soy sauce and brown sugar.
Add Sriracha hot sauce, sesame oil and juice of half a lime.
Mix well to combine.
Place the tofu slices into the dish.
Coat all sides of each tofu.
Set aside and let it marinate for a few minutes.

Put julienned carrots in a jar.
Pour hot water.
Add white vinegar, brown sugar and salt.
Cover the jar.
Shake well until sugar has dissolved.
Set aside.

Set a large skillet over medium-high heat.
Add vegetable oil and heat it.
Add a single layer of marinated tofu into the skillet.
Fry each side for 3-5 minutes or until golden brown.
Do this with the remaining marinated tofu.
Remove from the skillet and transfer to a plate.
Set aside.

Use a potato peeler to make thin slices of cucumber.
Set aside.

Assembly:

Slice up the whole-wheat baguette to make a sandwich.
Spread some vegan mayonnaise on the baguette.
Drizzle some sriracha sauce.
Add a layer of cooked tofu slices.
Add thin slices of cucumber, followed by pickled carrots.
Add some cilantro.
Sprinkle some chopped red chili pepper.
Cut baguette into two portions.
Serve and enjoy!

3. Chana Dal

Ingredients:

• 1.5 cups chana dal (soaked overnight)
• 2 medium white onions (diced)
• 4 garlic cloves (roughly chopped)
• 1 tbsp ginger (minced)
• 1 red chili pepper (diced)
• 1 tbsp vegetable oil
• some water (for deglazing)
• 1 tbsp curry powder
• 2 tsp turmeric powder
• 1 tsp Garam masala
• 1/2 tsp salt
• 2 cups x 500 ml boiling water
• 1 vegetable bouillon cube
• 1 1/2 cups brown rice
• 1 cup cherry tomatoes (halved)
• 1 red bell pepper (diced)
• 1 yellow bell pepper (diced)
• 1 can coconut milk

Instructions:

Cook brown rice according to package instructions.
Once done, set it aside.

Set a large pot over medium-high heat.
Add vegetable oil and heat it.
Add diced white onions and saute for 5 minutes until soft.
Add a splash of water.
Add chopped garlic, minced ginger and diced red chili pepper.
Saute for 2-3 minutes.
Reduce to medium heat.
Season with curry powder, turmeric powder, Garam masala and salt.
Stir and cook to combine.
Pour boiling water into the pot.
Add bouillon cube.
Add the soaked chana dal.
Stir and bring to a boil.
Once it boils, cover the lid partially and let it simmer for 25 minutes.
Stir every after 10 minutes to avoid chana dal sticking on the bottom of the pot.
After 10 minutes, add coconut milk and diced bell peppers.
Stir and cook for 10 minutes.
Add halved cherry tomatoes.
Stir and cook for 5 minutes.
Once done, remove from the heat.

Prepare a bowl.
Add some cooked brown rice and spoonfuls of the chana dal mixture.
Serve and enjoy!

Tips and ideas:

You can store each recipe in an airtight container and place it in the fridge as meal prep for lunch and dinner for the next days.

You can top it off with your preferred garnishing.

Meal Prep On A Budget - Under €2 Or $2 Meals
Images – https://www.youtube.com/watch?v=NOgPQvUWfHk

6 Delicious Low Calorie / High Protein Air Fryer Recipes!

Learn how to cook using your air fryer with these six delicious air fryer recipes. You can cook fresh meals or re-heat prepped meals in the air fryer. Here are six yummy and healthy recipes you can try at home!

1. Ground Beef Burger with Egg Muffin

Ingredients:

• 16 oz of 96/4 lean ground beef
• sea salt to taste
• garlic powder to taste
• 1 large egg
• salt and pepper to taste
• English muffin
• 14 grams light Mexican cheese

Instructions:

Season 16 oz of lean ground beef with sea salt and garlic powder.
Mix well to combine.
Divide into four portions.
Shape into balls, then flatten to make a patty.
Set aside.

Prepare an egg ring and line it with foil.
Lightly grease with oil.
Crack open a large egg into it.
Sprinkle salt and pepper to taste.
Set aside.

Slice an English muffin in half.
Lightly spray with oil or butter.
Set aside.

Lightly grease air fryer with oil.
Place the patty and egg ring in the air fryer.
Air fry for 4 minutes at 350 F.
After 4 minutes, add the English muffin slices.
Put some light Mexican cheese on one half of the English muffin.
Air fry for 4 minutes at 350 F.
Once done, assemble the muffin.
Enjoy!

2. Ground Beef Cone Dippers

Ingredients:

• 1/2 cup 96/4 lean ground beef
• 28 grams light shredded cheese
• 3 flour tortilla
• 1-2 egg whites

Instructions:

In a mixing bowl, add lean ground beef.
Add light shredded cheese.
Mix well to combine.

Cut the flour tortillas in half.
Brush the edges with egg whites.
Form each tortilla half into cones.
Fill each cone with the beef and cheese mixture.
Place the cones into a lightly greased air fryer.
Air fry for 4 minutes at 350 F.
Once done, transfer to a plate and let it cool.
Serve with mayo or sweet chili dip.
Enjoy!

3. Chocolate Chip Cookie Skillet

Ingredients:

• 25 grams all-purpose flour
• 25 grams whey/casein blend vanilla protein powder
• 18 grams PB party protein cookie butter powder
• 8 grams coconut flour
• 3 grams zero cal sweetener
• 3 grams baking soda
• 40 grams unsweetened apple sauce
• 40 grams plain non-fat greek yogurt
• 1 large egg
• 15 grams mini chocolate chips
• favorite ice cream flavor (optional for toppings)

Instructions:

Prepare a mixing bowl.
Add all-purpose flour, whey/casein blend vanilla protein powder and PB party protein cookie butter powder.
Add coconut flour, zero cal sweetener and baking soda.
Mix until well combined.
Add unsweetened apple sauce, plain non-fat Greek yogurt and a large egg.
Mix until well combined.
Place inside the freezer for 10 minutes.
After 10 minutes, remove from the freezer.
Add mini chocolate chips.
Mix to combine.
Transfer to a lightly greased 6.5 inches cast iron skillet.
Spread evenly.
Sprinkle some mini chocolate chips on top.
Put inside the air fryer.
Air fry for 8 minutes at 250 F.
Once done, remove it from the air fryer.
Top it off with a scoop of your favorite ice cream flavor.
Enjoy!

4. Potato Chips and Salmon

Ingredients:

• 200 grams white Russett potatoes (unpeeled and sliced thinly)
• sea salt to taste
• 2 meal prepped salmon fillets
• leftover vegetables

Instructions:

Lightly grease air fryer.
Add a single layer of thin potato slices.
Lightly grease top of the potato slices.
Sprinkle sea salt to taste.
Air fry for 5 minutes at 400 F.
Once done, add two meal prep salmon fillets.
Add leftover vegetables you have.
Spray with some oil.
Air fry for 5 minutes at 400 F.
Once done, transfer to a plate.
Serve with hot sauce or any sauce of your choice.
Enjoy!

5. Protein Toaster Waffles

Ingredients:

• 120 grams pancake mix
• 60 grams whey/casein blend vanilla protein powder
• 30 grams PB party protein cookie butter powder
• 24 grams coconut flour
• 8 grams zero cal sweetener
• 8 grams baking powder
• 150 grams egg whites
• unsweetened vanilla almond milk as needed for the consistency
• some maple syrup (for garnishing)

Instructions:

In a mixing bowl, add pancake mix.
Add whey blend vanilla protein powder.
Add PB party protein cookie butter powder and coconut flour.
Add zero cal sweetener and baking powder.
Mix until well combined.
Add egg whites.
Mix until well combined.
Add unsweetened vanilla almond milk as needed for consistency.
Mix well until smooth.
Cook the pancake batter into mini waffle makers.
It should make 12 mini waffles.
Let them cool.
Once cooled down, put the waffles inside a zip lock bag.
Place in the freezer until frozen.
Lightly grease the air fryer.
Add a single layer of frozen waffles in the air fryer.
Lightly spray with oil the waffles.
Air fry for 4 minutes at 350 F.
Repeat with the remaining mini waffles.
Once done, transfer to a plate.
Drizzle with maple syrup or honey.
Serve and enjoy!

6. Meal Prepped Chicken With Mixed Veggies And Pizza

Ingredients:

• frozen mixed vegetables
• sea salt to taste
• meal prepped chicken breast
• leftover pizza slices (optional if you have leftovers)

Instructions:

Slice meal prepped chicken breast and set aside.

Lightly grease air fryer.
Add frozen mixed vegetables.
Lightly grease again top of the vegetables.
Sprinkle sea salt to taste.
Air fry for 10 minutes at 400 F.
Once done, add meal prepped chicken breast slices and leftover pizza.
Lightly spray with oil.
Air fry for 4 minutes at 400 F.
Once done, transfer to a plate.
Serve and enjoy!

6 Delicious Low Calorie - High Protein Air Fryer Recipes!
Images – https://www.youtube.com/watch?v=DQemGbRO_bw

Vegan Packed Lunch Ideas For Students (Easy & Cheap)

Make great food on a budget with these easy and affordable vegan packed lunch ideas for students. These recipes are ready in 15-20 minutes. You can choose to have spicy vegan sushi, apple energy bites, tofu scramble tortilla, or vegan waffles.

1. Spicy Vegan Sushi

Ingredients:

• 1 cup sushi rice
• 2 cups water
• 1/4 tsp salt
• 3 nori sheets
• some avocado slices/sticks
• some cucumber slices/sticks
• smoked tofu slices/sticks
• chopped spring onion
• 1 tbsp vegan cream cheese
• 1/2 tsp chili paste
• a splash of water

Instructions:

Wash sushi rice.
Add the sushi rice into a pot.
Add two cups of water.
Sprinkle a little salt.
Cook it according to package instructions.
Once done, remove from the heat and let it cool.

Meanwhile, prepare the sauce.
In a small sauce bowl, add 1 tbsp of vegan cream cheese.
Add 1/2 tsp of chili paste.
Add a splash of water.
Mix until well combined.
Set aside.

Assembly:

Lay a nori sheet on a plate or work surface.
Get a spoonful of the sushi rice and put it on the nori sheet.
Press it down 2/3 portion of the nori sheet.
Spread some sauce in the middle of the sushi rice spread.
Add sushi fillings – avocado slices, cucumber slices, tofu slices and chopped spring onions.
Tightly roll up the nori sheet, then seal by wetting it with a little amount of water.
Cut into sushi pieces.
Ready to pack for lunch.
Enjoy!

2. Spiced Apple Energy Bites

Ingredients:

• 1 cup dates
• 1/2 cup + 1 tbsp small cut oats
• 1/2 tsp vanilla powder
• 1/2 tsp cinnamon powder
• a pinch of salt to taste
• 3 tbsp unsweetened apple sauce
• 1 1/2 tbsp flax seeds (semi ground)

Instructions:

Soak the dates in water for at least 15 minutes.
Once done, add the soaked dates into a mini food processor.
Blend until broken into fine pieces.
Add small cut oats.
Season with salt, vanilla powder and cinnamon powder.
Add unsweetened apple sauce and semi ground flax seeds.
Blend until broken into fine pieces.
Once combined well, transfer to a bowl.
Form into bite-sized balls.
Place in the fridge.
Ready to pack for lunch.
Enjoy!

3. Toasted Tofu Scramble Tortilla

Ingredients:

• 1 x 200-250 grams plain tofu block
• 1 chopped spring onion + more for toppings
• 2 tsp nutritional yeast
• 1 tbsp soy yogurt
• 1 tsp apple cider vinegar
• 1/4 tsp turmeric powder
• 1/4 tsp paprika powder
• 1/4 tsp black pepper
• salt to taste
• 1 tbsp lemon juice
• 2 1/2 tbsp plain vegan yogurt + more for the tortillas
• 1 tbsp vegetable oil (for frying)
• 3 flour tortillas
• some fresh spinach
• vegan chili mayonnaise

Instructions:

Prepare a large mixing bowl.
Break the tofu into pieces.
Add chopped spring onion, nutritional yeast and salt to taste.
Add 1 tbsp plain vegan yogurt.
Season with turmeric, paprika and black pepper.
Mix well to combine.

Set a frying pan over medium-high heat.
Add 1 tbsp of vegetable oil and heat it.
Add the tofu mixture into the pan.
Stir and fry for 5-6 minutes.
Reduce to medium-low heat.
Add 2 1/2 tbsp plain vegan yogurt.
Stir and fry for 3-5 minutes until combined.
Squeeze in 1 tbsp of lemon juice.
Cook for another minute.
Once done, transfer the tofu mixture into a bowl and set aside.

In the same frying pan, add a tortilla and heat for 1-2 minutes.
Spread some plain vegan yogurt on half of the tortilla.
Add a spoonful of the tofu mixture.
Add some chopped spring onion and spinach for toppings.
Drizzle some vegan chili mayonnaise.
Fold the tortilla in half.
Press it down using a spatula.
Toast it for 1-2 minutes.
Once done, remove from the pan.
Slice in three parts.
Ready to pack for lunch.
Enjoy!

4. Savory Waffles

Ingredients:

• 1 cup spelt flour
• 1 tbsp cornstarch
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar
• 2 tbsp unsweetened apple sauce
• 1/2 tsp paprika
• 1/2 tsp black pepper
• 1 1/2 tsp baking powder
• 2/3 tsp salt
• 2/3 cup water
• 1 chopped spring onion
• 1/4 block of smoked tofu (diced)
• some oil (for the waffle-maker)

Instructions:

In a large mixing bowl, add spelt flour and cornstarch.
Season with paprika, salt and black pepper to taste.
Mix well to combine.
Add water, apple cider vinegar, unsweetened apple sauce and olive oil.
Mix until smooth and well combined.
Add chopped spring onion and diced smoked tofu.
Mix well.
Let it sit for 10 minutes.

Lightly grease the waffle-maker with some oil.
Preheat the waffle-maker.
Add a ladle of the mixture in the waffle-maker.
Let it cook for 6-7 minutes.
Once done, remove from the waffle.
Repeat with the remaining mixture.
Ready to pack for lunch.
Enjoy!

Vegan Packed Lunch Ideas For Students (Easy & Cheap)
Images – https://www.youtube.com/watch?v=jWiJwP5T37g