Are you tired of sacrificing taste for health or breaking the bank to eat well? Look no further! We’ve got 20 delicious and nutritious recipes that won’t put a dent in your wallet, but will definitely boost your weight loss journey. From hearty soups to flavorful salads and satisfying main courses, these budget-friendly recipes are perfect for anyone looking to make healthy eating a habit.
Whether you’re a busy professional or a stay-at-home parent, cooking on a budget can be challenging. But with the right ingredients and a little creativity, you can create meals that not only taste great but also support your health goals. In this article, we’ll share 20 mouth-watering recipes that are easy to make, packed with nutrients, and won’t break the bank.
So, let’s get started! Here are some of our favorite healthy recipes for weight loss on a budget…
Lentil and vegetable soup
Warm up with this hearty Lentil and Vegetable Soup recipe, packed with protein-rich lentils, a medley of colorful vegetables, and aromatic spices.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and sliced
– 2 celery stalks, sliced
– 2 cups mixed vegetables (such as diced bell peppers, zucchini, and tomatoes)
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery; cook until the vegetables are tender, about 8 minutes.
2. Add the lentils, mixed vegetables, vegetable broth, cumin, thyme, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
3. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Quinoa and black bean salad
This quinoa and black bean salad is a flavorful and nutritious vegetarian dish that’s perfect for a quick lunch or dinner. The combination of cooked quinoa, black beans, and tangy dressing makes it a satisfying meal.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small onion, thinly sliced
– 2 tablespoons olive oil
– 2 tablespoons lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. In a large bowl, combine cooked quinoa, black beans, red bell pepper, and onion.
3. In a small bowl, whisk together olive oil, lime juice, and cumin.
4. Pour dressing over the quinoa mixture and toss to combine.
5. Season with salt and pepper to taste.
6. Garnish with chopped cilantro or scallions if desired.
Cooking Time: 20-25 minutes
Baked chicken with roasted vegetables
This recipe combines juicy chicken with a variety of roasted vegetables for a flavorful and nutritious meal.
Ingredients:
– 1 1/2 pounds boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1 large sweet potato, peeled and cubed
– 1 large zucchini, sliced
– 1 large red bell pepper, sliced
– 1 small onion, sliced
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, thyme, salt, and pepper.
3. Place the chicken breasts in a baking dish and brush with the olive oil mixture.
4. Roast the sweet potato, zucchini, bell pepper, and onion on a separate baking sheet with some olive oil and salt to taste.
5. Bake the chicken for 25-30 minutes or until cooked through.
6. Roast the vegetables for 20-25 minutes or until tender.
7. Serve the baked chicken with roasted vegetables.
Cooking Time: 45-50 minutes
Oatmeal with banana and cinnamon
Start your day off right with this comforting bowl of oatmeal, infused with the natural sweetness of banana and warmth of cinnamon. This simple recipe is a great way to get your daily dose of fiber and energy.
Ingredients:
– 1/2 cup rolled oats
– 1 medium banana, sliced
– 1/4 teaspoon ground cinnamon
– Pinch of salt
– 1 tablespoon honey or maple syrup (optional)
Instructions:
1. In a pot, bring 1 cup of water to a boil.
2. Add the oats and reduce heat to low. Simmer for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and have a creamy consistency.
3. Add the sliced banana, cinnamon, and salt to the oatmeal. Stir until well combined.
4. If desired, add honey or maple syrup to taste.
5. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Stir-fried tofu with mixed greens
Quickly sautéed tofu and mixed greens come together in this easy and healthy recipe. Perfect as a side dish or light lunch, it’s ready in just 15 minutes.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1 tablespoon vegetable oil
– 1 clove garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: sesame seeds or chopped scallions for garnish
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown on all sides, about 3-4 minutes.
3. Add the garlic and stir-fry for 30 seconds.
4. Add the mixed greens and stir-fry until wilted, about 1 minute.
5. Season with soy sauce to taste.
6. Serve hot, garnished with sesame seeds or chopped scallions if desired.
Cooking Time: 15 minutes
Egg white omelet with spinach and tomatoes
Egg White Omelet with Spinach and Tomatoes: A Delicate and Nutritious Breakfast Option
Ingredients:
– 2 large egg whites
– 1/4 cup chopped fresh spinach leaves
– 1 medium tomato, diced
– Salt and pepper to taste
– Cooking spray or oil for the pan
Instructions:
1. In a bowl, whisk together the egg whites until frothy.
2. Heat a non-stick skillet over medium heat and coat with cooking spray or oil.
3. Pour in the egg mixture and cook for 2-3 minutes, until the edges start to set.
4. Add the chopped spinach and diced tomatoes to one half of the omelet.
5. Sprinkle with salt and pepper to taste.
6. Use a spatula to gently fold the other half of the omelet over the filling.
7. Cook for an additional 30-45 seconds, until the cheese is melted (if using) and the eggs are cooked through.
Cooking Time: 5-7 minutes
Sweet potato and chickpea curry
Sweet Potato and Chickpea Curry: A flavorful and nutritious Indian-inspired dish that combines the natural sweetness of sweet potatoes with the nutty flavor of chickpeas.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pan, heat 2 tablespoons of oil over medium heat.
2. Add onions and cook until softened, about 5 minutes.
3. Add garlic, curry powder, cumin, turmeric, and cayenne pepper (if using). Cook for an additional minute.
4. Add sweet potatoes and chickpeas. Stir to combine.
5. Pour in coconut milk and season with salt and pepper.
6. Simmer for 20-25 minutes or until the sweet potatoes are tender.
7. Garnish with cilantro leaves and serve over rice or with naan bread.
Cooking Time: 25-30 minutes
Greek yogurt with berries and honey
Start your day off right with this simple and delicious recipe that combines the tanginess of Greek yogurt with the natural sweetness of fresh berries and a hint of honey.
Ingredients:
– 6 oz Greek yogurt
– 1/2 cup mixed berries (strawberries, blueberries, raspberries)
– 1 tsp pure honey
– Optional: granola or chopped nuts for topping
Instructions:
1. In a small bowl, combine the Greek yogurt and honey. Mix until smooth.
2. Add the mixed berries to the yogurt mixture and gently fold them in.
3. Spoon the yogurt-berry mixture into a serving bowl or individual cups.
4. Top with granola or chopped nuts, if desired.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Zucchini noodles with homemade marinara
Enjoy a healthy twist on traditional pasta dishes with this simple recipe featuring zucchini noodles (zoodles) paired with a flavorful homemade marinara sauce. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 2 medium zucchinis
– 1 cup fresh tomatoes, cored and chopped (or 1 can of crushed tomatoes)
– 3 cloves garlic, minced
– 1/4 cup olive oil
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodle-like strands.
3. In a large skillet, heat the olive oil over medium-high heat.
4. Add the chopped tomatoes, garlic, and oregano. Season with salt and pepper.
5. Cook for 15-20 minutes, stirring occasionally, until the sauce has thickened slightly.
6. Toss the zoodles with the marinara sauce. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Brown rice and steamed broccoli bowl
This simple recipe combines the nutty flavor of brown rice with the nutritious goodness of steamed broccoli, making for a quick and satisfying meal. Perfect as a side dish or a light lunch.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 4 cups broccoli florets
– 2 tablespoons olive oil
– Salt to taste
Instructions:
1. Rinse the brown rice in a fine-mesh strainer and drain well.
2. In a medium saucepan, combine the rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes or until the water is absorbed and the rice is tender.
3. Meanwhile, place the broccoli florets in a separate pot with 1 inch of water. Bring to a boil, then reduce heat to low, cover, and steam for 4-6 minutes or until the broccoli is tender but still crisp.
4. Heat the olive oil in a small pan over medium heat. Add salt to taste.
5. To assemble the bowls, divide the cooked brown rice between two bowls. Top with steamed broccoli and drizzle with olive oil.
Cooking Time: 30-35 minutes
Avocado and black bean wrap
This recipe combines creamy avocado with savory black beans and crunchy veggies wrapped in a whole wheat tortilla, making for a delicious and nutritious meal or snack. Perfect for a quick lunch or dinner.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked black beans
– 1/4 cup diced red bell pepper
– 1 tablespoon lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a bowl, mix together mashed avocado, black beans, red bell pepper, lime juice, and cumin.
2. Season with salt and pepper to taste.
3. Place the mixture onto the center of the tortilla, leaving a small border around the edges.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a tight wrap.
5. Slice in half and serve immediately.
Cooking Time: 5 minutes
Grilled fish with lemon and herbs
A refreshing and flavorful summer dish that combines the sweetness of fish with the brightness of lemon and the earthiness of herbs. This recipe is perfect for a quick and easy dinner or a light lunch.
Ingredients:
– 4 fish fillets (white or fatty fish work well, such as cod, tilapia, or salmon)
– 2 lemons, juiced
– 1/4 cup olive oil
– 4 sprigs of fresh rosemary, chopped
– 2 sprigs of fresh thyme, chopped
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, olive oil, rosemary, and thyme.
3. Place fish fillets in the marinade, turning to coat evenly.
4. Season with salt and pepper to taste.
5. Grill fish for 4-6 minutes per side, or until cooked through.
6. Serve immediately, garnished with additional herbs if desired.
Cooking Time: 8-12 minutes
Homemade vegetable stir-fry with tofu
This recipe is a flavorful and healthy way to enjoy your favorite vegetables and tofu, all in one delicious dish. With just a few simple steps, you can have a nutritious meal ready in no time.
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 2 cups mixed vegetables (such as bell peppers, carrots, broccoli, and snap peas)
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Optional: your favorite stir-fry seasonings or sauces
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes per side. Remove from the pan and set aside.
3. Add the mixed vegetables to the pan and cook until they start to soften, about 3-4 minutes.
4. Add the garlic and cook for an additional minute.
5. Return the tofu to the pan and stir in the soy sauce.
6. Cook for an additional minute, then season with salt and pepper to taste.
Cooking Time: About 10-12 minutes
Turkey and vegetable lettuce wraps
A flavorful and healthy twist on traditional wraps, these lettuce wraps are perfect for a quick lunch or dinner.
Ingredients:
– 1 pound cooked turkey breast, sliced
– 2 cups mixed vegetables (such as bell peppers, cucumbers, carrots, and sprouts)
– 4 large lettuce leaves
– 2 tablespoons hummus
– Salt and pepper to taste
– Optional: avocado, feta cheese, or diced tomatoes for added flavor
Instructions:
1. Prepare the ingredients by slicing the turkey and chopping the vegetables.
2. Lay a large lettuce leaf flat on a plate or surface.
3. Arrange about 1/4 cup of mixed vegetables in the center of the lettuce leaf.
4. Place 2-3 slices of turkey breast on top of the vegetables.
5. Spread 1 tablespoon of hummus over the turkey.
6. Season with salt and pepper to taste.
7. Add optional toppings such as avocado, feta cheese, or diced tomatoes if desired.
8. Fold the lettuce leaf in half to enclose the filling.
Cooking Time: None! This recipe is ready in just a few minutes.
Cauliflower rice with stir-fried veggies
A delicious and healthy twist on traditional rice, this cauliflower rice recipe is a great way to get your daily dose of veggies. By sautéing the cauliflower with some aromatic spices and colorful stir-fry ingredients, you’ll end up with a flavorful and nutritious side dish that’s perfect for any meal.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of olive oil
– 1 small onion, thinly sliced
– 2 cloves of garlic, minced
– 1 cup of mixed veggies (bell peppers, carrots, broccoli, etc.)
– 1 teaspoon of soy sauce
– Salt and pepper to taste
– Optional: 1 tablespoon of grated ginger for added depth
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat olive oil in a large skillet over medium-high heat.
4. Add the onion, garlic, and mixed veggies; stir-fry for 5 minutes or until tender.
5. Add the cauliflower “rice” to the skillet and stir-fry for an additional 2-3 minutes.
6. Season with soy sauce, salt, and pepper to taste.
7. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Spicy black bean and corn salad
This salad is a flavorful and nutritious combination of spicy black beans, sweet corn, and tangy lime juice. Perfect for a quick lunch or dinner.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels, thawed
– 1/2 red bell pepper, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
– Chopped cilantro for garnish (optional)
Instructions:
1. In a large bowl, combine black beans, corn kernels, red bell pepper, and jalapeño pepper.
2. Squeeze lime juice over the mixture and sprinkle with cumin.
3. Season with salt and pepper to taste.
4. Stir well to combine.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 10 minutes (prep time) + 30 minutes (refrigeration)
Serve: Garnish with chopped cilantro, if desired. Serve chilled or at room temperature.
Baked apples with cinnamon and oats
Warm up with a comforting treat that’s perfect for any season – Baked Apples with Cinnamon and Oats! This simple recipe yields tender, flavorful apples filled with the sweetness of cinnamon and the crunch of rolled oats.
Ingredients:
– 4-6 apples (any variety), cored
– 1/2 cup rolled oats
– 2 tbsp brown sugar
– 1 tsp ground cinnamon
– 1/4 tsp salt
– 1/4 cup water
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together oats, brown sugar, cinnamon, and salt.
3. Core the apples, leaving the bottom intact. Place them in a baking dish.
4. Divide the oat mixture evenly among the apples, spooning it into the cores.
5. Add water to the baking dish, just enough to come about 1/4 inch up the sides of the apples.
6. Bake for 30-40 minutes or until the apples are tender and the topping is golden brown.
Cooking Time: 30-40 minutes
Chickpea and spinach stew
Chickpea and Spinach Stew Recipe
Summary:
This hearty stew combines the creamy richness of chickpeas with the vibrant flavor of spinach, making it a perfect comfort food for any time of year. Serve over rice or with crusty bread for a satisfying meal.
Ingredients:
– 1 can (14.5 oz) chickpeas, drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, heat 2 tablespoons of oil over medium heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic, cumin, and paprika; cook for an additional minute.
4. Stir in the chickpeas, diced tomatoes, and vegetable broth.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until flavors have melded together.
6. Stir in the fresh spinach leaves and cook until wilted.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 25-30 minutes
Whole wheat pasta with garlic and olive oil
A classic Italian-inspired dish that’s easy to make and packed with flavor, this recipe is perfect for a weeknight dinner or a quick lunch. With just a few simple ingredients, you can have a delicious and satisfying meal on the table in no time.
Ingredients:
– 8 oz whole wheat pasta
– 3 cloves garlic, minced
– 1/4 cup extra virgin olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente.
2. In a small saucepan, heat the olive oil over medium-low heat. Add the minced garlic and cook for 4-5 minutes, stirring occasionally, until fragrant and lightly golden.
3. Drain the cooked pasta and add it to the garlic-infused olive oil. Toss to combine, seasoning with salt and pepper to taste.
4. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Roasted Brussels sprouts with balsamic glaze
Elevate your side dish game with this simple yet impressive recipe that combines the natural sweetness of Brussels sprouts with the tanginess of balsamic glaze.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup balsamic glaze (homemade or store-bought)
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes, or until tender and caramelized.
4. In a small saucepan, reduce balsamic glaze over medium heat until thickened and syrupy (about 5 minutes).
5. Toss roasted Brussels sprouts with reduced balsamic glaze and chopped parsley.
6. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Summary
Discover delicious and healthy recipes for weight loss on a budget. From hearty soups to savory salads, these easy-to-make dishes will satisfy your cravings while helping you achieve your fitness goals. Try lentil and vegetable soup, quinoa and black bean salad, or baked chicken with roasted vegetables. Indulge in sweet treats like oatmeal with banana and cinnamon, or enjoy a quick breakfast with egg white omelet and spinach. With these 20 recipes, losing weight on a budget has never been easier!
