Ingredients
Scale
For Budget-Friendly Staples:
- 1 cup dried lentils or chickpeas
- 2 cups brown rice or quinoa
- 1 can black beans or kidney beans
- 1 lb frozen mixed vegetables
- 1 lb chicken breast, ground turkey, or tofu (optional for protein)
- 1 onion (chopped)
- 2–3 garlic cloves (minced)
- 1 tbsp olive oil (or any affordable cooking oil)
- Spices: turmeric, cumin, paprika, salt, pepper
For Fresh Additions (Optional):
- 1 bunch spinach or kale
- 2–3 carrots (sliced or grated)
- 1 bell pepper (sliced)
- 1 lemon or lime (for zest/juice)
Instructions
1. Meal Prep Basics:
- Organize your pantry with affordable staples like rice, beans, and spices.
- Use frozen vegetables and canned goods to stretch your budget while maintaining nutrition.
- Plan meals around weekly sales, discounts, or seasonal produce.
2. Cooking Lentil Soup:
- Heat olive oil in a pot and sauté onion and garlic until soft.
- Add dried lentils, diced carrots, and spices.
- Pour in vegetable broth or water and simmer for 20–25 minutes.
- Stir in spinach or kale before serving for added nutrients.
3. Making Veggie Stir-Fry:
- Heat olive oil in a pan and sauté onions, garlic, and bell peppers.
- Add frozen mixed vegetables and cook until tender.
- Season with soy sauce, ginger, and sesame seeds.
- Serve over cooked brown rice or quinoa.
4. Preparing Protein Bowls:
- Cook chicken breast, ground turkey, or tofu in a skillet with spices.
- Assemble bowls with cooked grains, roasted vegetables, and a drizzle of lemon juice or tahini dressing.
- Customize with avocado, nuts, or seeds if available.
Notes
- Storage: Refrigerate meal-prepped portions for up to 4 days, or freeze for up to 3 months.
- Reheating: Warm in a microwave or on the stovetop with a splash of water for moisture.
- Make-Ahead: Cook grains and proteins in advance for quick assembly.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Budget-Friendly, Healthy Eating
- Method: Stovetop
- Cuisine: Global Fusion
- Diet: Gluten Free