15 Cheap, Nutritious Meals To Add To Your Diet

When maintaining a healthy lifestyle, having a balanced diet plays a pivotal role. However, eating well doesn’t have to break the bank.

Incorporating cheap, nutritious meals into your daily routine can help you stay on track with your fitness goals without overspending. Below, we’ll explore what makes a meal nutritious and share budget-friendly recipes to elevate your diet.

What Makes a Meal Nutritious?

A nutritious meal includes a variety of whole, minimally processed foods that deliver essential nutrients.

Here are the key components:

• Protein: Supports muscle repair and growth. Found in sources like beans, eggs, chicken, and tofu.
• Healthy Fats: Provide sustained energy and support brain function. Look for nuts, seeds, avocado, and olive oil.
• Complex Carbohydrates: Fuel your body with long-lasting energy. Choose whole grains, sweet potatoes, or legumes.
• Fiber: Encourages digestion while keeping you feeling full. Incorporate vegetables, fruits, and whole grains.
• Vitamins and Minerals: Found in colorful vegetables and fruits, these are critical for immune function and overall wellness.

Balancing these elements in your meals ensures you’re getting the fuel your body needs. Now, let’s dive into some affordable and nutritious recipes you can try at home.

Try These Cheap, Nutritious Meals

1. Creamy Buffalo Chicken Salad Bowl

This dish packs a punch with protein and healthy fats, all while staying easy on your wallet.

Ingredients:

• 2 cups cooked shredded chicken
• 1/4 cup plain Greek yogurt
• 2 tbsp hot sauce
• 1 tsp garlic powder
• 2 cups mixed greens
• 1/2 cup chopped celery
• 1/4 cup shredded carrots

Directions:

1. In a mixing bowl, combine Greek yogurt, hot sauce, and garlic powder. Mix until smooth.
2. Mix the shredded chicken in the sauce until evenly coated.
3. Arrange greens, celery, and carrots in a bowl. Top with the buffalo chicken.

Optional: Add a drizzle of extra hot sauce or a sprinkle of blue cheese for extra flavor.

2. Lentil Curry With Cauliflower Rice

This plant-based dish is rich in fiber, protein, and flavor, making it a perfect cheap, nutritious meal.

Ingredients:

• 1 cup dried lentils (rinsed and drained)
• 1 can (14 oz) coconut milk
• 2 cups vegetable broth
• 1 tbsp curry powder
• 1 tsp ground turmeric
• 1/2 onion, diced
• 1 cup chopped spinach
• 2 cups cauliflower rice

Directions:

1. In a large pot, sauté diced onion until translucent.
2. Add lentils, vegetable broth, curry powder, and turmeric.
3. Bring to a boil, then reduce the heat to simmer for 20 minutes.
4. Stir in coconut milk and spinach. Cook for another 5 minutes.
5. Serve over heated cauliflower rice.

3. Build-Your-Own Grain Bowl

Grain bowls are a customizable option that can suit any taste preference while delivering essential nutrients.

Ingredients (Base Recipe):

• 1 cup cooked quinoa or brown rice
• 1/2 cup black beans or chickpeas
• 1/2 cup roasted sweet potatoes
• 1/2 cup steamed broccoli
• 2 tbsp hummus or avocado
• 1 tbsp olive oil and lemon juice for dressing

Directions:

1. Layer your grains, beans, and vegetables in a bowl.
2. Top with hummus or sliced avocado.
3. Drizzle with olive oil and lemon juice for a light dressing.
4. Adjust the toppings to your liking or based on what you have on hand.

4. Easy Chicken Pot Pie Soup

This hearty, comforting soup is easy to make and loaded with minerals and vitamins from the veggies.

Ingredients:

• 2 cups cooked, shredded chicken
• 3 cups chicken broth
• 1 cup diced carrots
• 1 cup diced celery
• 1 cup frozen peas
• 1 cup diced potatoes
• 1/2 cup milk
• 2 tbsp flour
• 1 tsp thyme

Directions:

1. In a pot, bring chicken broth to a boil. Add carrots, celery, potatoes, and thyme. Simmer for 10 minutes.
2. Whisk milk and flour together. Stir into the pot to thicken the soup.
3. Add the cooked chicken and peas. Simmer for another 5 minutes.

5. Egg Roll in a Bowl

Skip takeout and enjoy this nutrient-packed, budget-friendly option.

Ingredients:

• 1 lb ground turkey or chicken
• 4 cups shredded cabbage
• 1 cup shredded carrots
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp garlic powder
• 1 tsp ground ginger

Directions:

1. In a large skillet, cook your chosen meat until browned.
2. Add sesame oil, garlic powder, and ground ginger. Mix well.
3. Stir in shredded cabbage and carrots. Cook until tender.
4. Drizzle with soy sauce and serve warm.

6. Peanut Zoodles With Edamame

For a no-cook, protein-packed dinner, these peanut zoodles are perfect.

Ingredients:

• 2 cups zucchini noodles
• 1 cup shelled edamame
• 2 tbsp peanut sauce
• 1 tbsp sesame seeds

Directions:

1. Toss zucchini noodles and edamame in peanut sauce until evenly coated.
2. Sprinkle with sesame seeds and serve immediately.

6. Taco-Stuffed Sweet Potatoes

A creative twist on tacos, this recipe is high in fiber and beta-carotene.

Ingredients:

• 2 medium sweet potatoes
• 1/2 lb ground turkey or black beans (vegetarian option)
• 1/2 cup salsa
• 1/4 cup shredded cheese
• 1 tsp chili powder

Directions:

1. Bake sweet potatoes at 400°F for 45 minutes or until tender.
2. Cook ground turkey or heat black beans with chili powder in a skillet.
3. Slice sweet potatoes open and stuff with turkey/beans.
4. Top with salsa and cheese.

7. White Chicken Chili

This creamy and filling chili uses pantry staples to create a nutritious and budget-friendly meal.

Ingredients:

• 2 cups cooked shredded chicken
• 1 can (15 oz) white beans
• 1 cup chicken broth
• 1 cup salsa verde
• 1/4 cup plain Greek yogurt
• 1 tsp cumin

Directions:

1. Combine all ingredients (except yogurt) in a pot.
2. Simmer for 15 minutes.
3. Stir in yogurt before serving for a creamy texture.

8. Sheet Pan Southwest Pork Chops

Minimal cleanup and maximum flavor make this dish perfect for weeknights.

Ingredients:

• 2 boneless pork chops
• 1 cup cubed butternut squash
• 1 cup green beans
• 1 tsp paprika
• 1 tsp cumin
• 1 tbsp olive oil

Directions:

1. Preheat oven to 425°F. Arrange pork chops and vegetables on a sheet pan.
2. Drizzle with olive oil and season with paprika and cumin.
3. Bake for 20-25 minutes, flipping halfway.

9. Spinach Artichoke Chicken

Inspired by the classic dip, this recipe offers lean protein and veggies in one pan.

Ingredients:

• 2 chicken breasts
• 1/2 cup chopped spinach
• 1/4 cup chopped artichoke hearts
• 1/4 cup shredded mozzarella
• 1 tbsp olive oil

Directions:

1. Cook chicken in a skillet until golden and fully cooked.
2. Remove chicken, add spinach and artichoke hearts to the skillet. Sauté until tender.
3. Return chicken to the pan, add cheese, and cover until melted.

10. Easy Chickpea Salad Sandwich

This vegan twist on tuna salad is rich in fiber and plant-based protein.

Ingredients:

• 1 can (15 oz) chickpeas, drained
• 2 tbsp mayonnaise or Greek yogurt
• 1 tsp Dijon mustard
• 1/4 cup diced celery
• 1/4 cup diced red onion

Directions:

1. Mash chickpeas with a fork. Mix with mayonnaise, mustard, celery, and onion.
2. Serve on whole-grain bread or lettuce wraps.

11. Slow-Cooker Beef Stew

This classic dish is affordable and packed with hearty vegetables.

Ingredients:

• 1 lb stew beef
• 3 cups beef broth
• 2 cups diced potatoes
• 1 cup diced carrots
• 1 cup diced celery
• 1 tsp thyme

Directions:

1. Combine all ingredients in a slow cooker.
2. Cook on low for 6-8 hours or high for 4 hours.

12. Baked Lemon-Pepper Chicken

Simple, zesty, and nutritious, this recipe is great for meal prep.

Ingredients:

• 2 chicken breasts
• 2 tbsp lemon juice
• 1 tsp lemon zest
• 1 tsp black pepper
• 1 tbsp olive oil

Directions:

1. Preheat oven to 375°F. Rub chicken with olive oil, lemon juice, zest, and pepper.
2. Bake for 25-30 minutes until fully cooked.

13. Rainbow Veggie Wraps

Bright and crunchy, these wraps are perfect for a quick lunch or dinner.

Ingredients:

• 2 large whole-grain tortillas
• 1/2 cup hummus
• 1/4 cup shredded carrots
• 1/4 cup sliced bell peppers
• 1/4 cup spinach leaves

Directions:

1. Spread hummus on each tortilla.
2. Layer with vegetables and roll tightly. Slice into pinwheels if desired.

14. Pesto Ravioli With Spinach

This quick pasta dish uses just a handful of ingredients.

Ingredients:

• 1 package frozen cheese ravioli
• 2 cups fresh spinach
• 2 tbsp pesto sauce

Directions:

1. Cook ravioli according to package instructions.
2. Toss with pesto and stir in spinach until wilted.

15. Black Beans, Rice, and Fried Egg

A simple, protein-packed meal using pantry staples.

Ingredients:

• 1 cup cooked brown rice
• 1/2 cup black beans
• 1 egg
• 1 tsp olive oil

Directions:

1. Heat black beans in a small pot.
2. Fry the egg in olive oil.
3. Serve beans and egg over rice, seasoned with salt and pepper.

Fuel Your Body Without Breaking the Bank

Fuel your body and reach your health goals with these cheap, nutritious meals. Eating well doesn’t have to strain your budget, and with these recipes, you’ll enjoy variety, flavor, and balanced nutrition.

Start incorporating these meals into your weekly routine today, and see how easy and satisfying healthy eating can be. Ready to take the next step toward your fitness goals? Commit to nourishing your body with these delicious, budget-friendly options!