Creating healthy meals (on a budget)

Quick and easy doesn't always mean affordable and healthy. This is our guide to creating a cheap and healthy meal plan that doesn't ruin the essentials you need to smash your fitness goals.

The benefits of cheap meal plans

Reduced food waste - by using commonly available ingredients that are cheaper, you're more likely to use everything across multiple meals, minimising food waste.

Get control over ingredients by making meals from scratch - rather than buying takeaway, by making meals from scratch you can ensure you’re more selective over ingredients, allowing you to be more conscious of the nutritional value of your ingredients and use your groceries more efficiently.

Practical use of ingredients - planning cheap meals encourages finding multiple uses for low-cost items. For example, cooking a big batch of inexpensive lentils means you can use them in a curry on Monday and as the basis for a vegetarian ragu on Tuesday.

Need a confidence boost when it comes to your cooking skills? Be sure to read our article: kitchen tips to bring out your inner-chef.

Cheap healthy protein meals

Greek yogurt parfait

Packed with protein and probiotics, Greek yogurt parfaits are quick; they’re great for making multiple portions of cheap healthy protein meals.

Lentil and chickpea curry

This hearty curry combines inexpensive lentils and chickpeas. It also tastes even better after a day in the fridge.

Tuna salad stuffed avocados

Canned tuna is a cost-effective protein source and can be portioned up with avocado.

Egg and vegetable frittata

Eggs are an affordable protein powerhouse, and a frittata allows you to use leftover vegetables. This cheap and healthy protein packed meal is so easy to make and allows you to get multiple serves out of it.

Cheap meal plans for big families

Big families are hungry families, especially if they’re growing. That doesn’t make it impossible to make cheap meals for them.

Double bean and roasted pepper chilli

A hearty dish that uses canned beans and tomatoes to serve up to eight people. Protein rich meals like this one are good for satisfying big appetites.

Big-batch ragu bolognese

This is every family’s favourite, only bigger! This easily feeds 12 people and is perfect for batch cooking. Replace the meat with lentils to make this an especially cheap meal for big families.

Mexican pulled chicken and beans

Quick, easy and delicious, this one can feed a crowd. It can also be frozen for up to two months and then pulled out of the freezer for when life gets busy.

Sausage and mushroom ragu

Who said comfort food couldn’t be cheap?! You can also create more volume by pairing this with a bulk serving of couscous (another great cost-effective meal).

Cheap and easy meal plans

Busy weekdays call for nutritious meals that are still easy to make. These are best paired with our healthy lunch prep hacks.

Spaghetti puttanesca

A simple one-pan dish that can be made in under 30 minutes.

Tomato and pasta soup

A quick, healthy option that's perfect for chilly evenings.

Peanut butter chicken

A flavourful dish that's easy to prepare and freezes well.

Meal prep strategies for cheaper meals

Batch cooking is cheaper - prepare large batches of staple ingredients such as grains (e.g. rice, quinoa), proteins (e.g. chicken, beans), and legumes (e.g. lentils) to save time and money. Don’t worry about cooking too much, just store extra portions in the freezer for quick meals later.

Plan around sales and seasonal produce - look at for sale items, as they can also be frozen for a later date. Incorporate seasonal fruits and vegetables, which are often cheaper and more nutritious.

Repurposing leftovers - transform leftover ingredients into new meals. Use leftover ingredients to create entirely new recipes, such as turning leftover chili into a hearty casserole or using excess vegetables in a frittata.

You don’t have to choose between eating cheaply or eating healthy. You can have both! Maintaining health is easier when you stick to a schedule, whether that be exercise or diet. We love to talk about this stuff. A lot. Connect with one of our Personal Trainers today.