Low Cost Healthy Meals For Breakfast And Lunch

2 min read

Want to know how to prepare low cost healthy meals? It's not as hard as you may think

“Delicious, low calorie, high protein, healthy AND affordable” - is that combination possible? Yes! Eating healthy and hitting your goals doesn't have to cost an arm and a leg. What does it mean to eat healthy? A diet rich in fibre, fruit, veg, lean meats, and low amounts of highly processed food. All of these recipes tick all these boxes, and best of all, they’re affordable too!

Breakfast

🥘Meal 1: Lean omelette and PB toast

Ingredients:

Totals = 407 calories. 37g protein. C= 23. F= 17.5

Price: £1.58 for the meal

Method

  • Chop the onion and pepper
  • In a non-stick pan, sautee the onion and pepper until the onion is slightly translucent
  • While those are sauteing, mix together the egg whites and two whole eggs until combined
  • Pour your egg mix into the pan and stir so the veg is evenly distributed.
  • Cover and cook!
  • Pop the bread in the toaster and when ready spread your peanut butter over it
  • Season the omelette with salt and pepper

Serve and enjoy! This peanut butter omelette combo might sound strange, but it really works!

🍓Meal 2: Superfood Greek yoghurt bowl

Totals = 382 calories. 34g protein. C24/ F21

Price: £2.19 for the meal

Method (easiest recipe ever!):

  • Chop the strawberries
  • Place the Greek yoghurt in a bowl
  • Cover with toppings
  • Enjoy!

Lunch

🍲Meal 3: Mexican Sausage & Beans

Ingredients:

Totals = 391 calories. 31 Protein. C36/ F12

Price: £1.87 per serving

Method

  • Boil the kettle
  • Place the frozen broccoli in a pan and cover with water. Cook on med-high heat for 10 minutes, or until tender.
  • In another pan cook the sausages in, cook thoroughly until sausages are piping hot throughout and juices run clear (approx 10 minutes on medium heat).
  • Drain your beans and give them a rinse until the water runs clear
  • When the broccoli is cooked, drain most of the water,  leaving behind enough to cover the bottom of the pan
  • Put your beans in with the broccoli
  • Add a handful of spinach
  • Cover with the Mexican seasoning, and stir so everything is covered
  • Cover with a lid, and leave to cook for about 5 minutes - stirring occasionally
  • When the sausages are finished cooking, cut them into bite sized pieces and mix them into your beans & veggies
  • Simmer until the sauce is at your desired consistency - add more water to make it runny, cook off the water if you want a thicker mix
  • Enjoy this hearty & healthy bowl!


Rebecca Nolan

Rebecca Nolan

Rebecca is an MNU Certified Nutritionist and founder of @tea.to.triceps. From new mums, to competitive athletes, she is passionate about making evidence-based nutrition accessible to everyone.