Here is my most requested video! Healthy, budget-friendly and easy meal prep ideas that you could honestly make with your eyes …

source

Healthy Meal Prep on a Budget: Quick and Easy Recipes for Australians

Eating healthy doesn’t have to break the bank. With smart planning and a few simple recipes, you can nourish your body while sticking to your budget. This guide provides tips and recipes specifically tailored for Australians looking to meal prep efficiently and affordably.

Tips for Meal Prepping on a Budget

1. Plan Your Meals

• Create a weekly meal plan that incorporates seasonal fruits and vegetables, which are often cheaper. Use online resources or local markets to find what’s in season.

2. Make a Shopping List

• Write down all the ingredients you’ll need. Stick to your list to avoid impulse purchases.

3. Buy in Bulk

• Purchase grains, legumes, and spices in bulk. This can significantly lower costs over time. Stores like Costco or local co-ops often offer bulk options.

4. Utilize Leftovers

• Cook larger portions and repurpose leftovers in new dishes. This saves time and reduces food waste.

5. Invest in Good Storage

• Use airtight containers to keep meals fresh throughout the week. Glass containers are ideal for reheating meals and are more environmentally friendly.

Quick and Easy Healthy Recipes

1. Chickpea Salad

Ingredients:

• 1 can chickpeas (drained and rinsed)
• 1 cucumber (diced)
• 1 bell pepper (diced)
• 1/2 red onion (finely chopped)

• Olive oil, lemon juice, salt, and pepper (to taste)

  Instructions:

  1. In a large bowl, combine chickpeas, cucumber, bell pepper, and red onion.
  2. Drizzle with olive oil and lemon juice. Season with salt and pepper.
  3. Mix well and divide into meal prep containers. This salad lasts 3-4 days in the fridge and can be served alone or as a side.

2. Vegetable Stir-Fry with Brown Rice

Ingredients:

• 1 cup brown rice
• 2 cups mixed vegetables (frozen is fine to save costs)

• Soy sauce, garlic, and ginger (for flavor)

  Instructions:

  1. Cook brown rice according to package instructions.
  2. In a pan, stir-fry the mixed vegetables with minced garlic and ginger for 5-7 minutes.
  3. Combine cooked rice with stir-fried vegetables and add soy sauce to taste.
  4. Store in individual containers. This dish is perfect for lunches and can be kept in the fridge for up to a week.

3. Egg and Veggie Muffins

Ingredients:

• 6 eggs
• 1/2 cup milk
• 1 cup chopped spinach
• 1/2 cup diced tomatoes
• 1/2 cup grated cheese

• Salt and pepper to taste

  Instructions:

  1. Preheat your oven to 180°C (350°F) and grease a muffin tin.
  2. In a bowl, whisk together eggs, milk, salt, and pepper.
  3. Stir in spinach, tomatoes, and cheese.
  4. Pour the mixture into the muffin tin and bake for about 20 minutes or until set.
  5. Store in the fridge and reheat when you’re ready to eat. They can last up to 5 days.

4. Lentil Soup

Ingredients:

• 1 cup lentils (dried)
• 1 onion (chopped)
• 2 carrots (diced)
• 2 celery stalks (diced)
• 4 cups vegetable stock

• Herbs (thyme or bay leaf), salt, and pepper

  Instructions:

  1. In a large pot, sauté the onion, carrots, and celery until soft.
  2. Add lentils, vegetable stock, and herbs. Bring to a boil, then reduce the heat and simmer for 30-40 minutes until lentils are tender.
  3. Season with salt and pepper. Store in containers for easy meals throughout the week. This soup can last for about a week in the fridge or can be frozen for longer storage.

Final Thoughts

Healthy meal prep doesn’t have to be complicated or expensive. By planning ahead and choosing budget-friendly ingredients, you can whip up delicious, nutritious meals that fit your lifestyle. Embrace these quick and easy recipes to make healthy eating manageable and enjoyable in your daily routine. Happy cooking!