10 Cheap and Healthy Diet Plan Recipes for a Week

10 Cheap and Healthy Diet Plan Recipes for a Week

Eating healthy can be expensive, but it doesn’t have to be. With a little planning and creativity, you can create delicious and nutritious meals without breaking the bank. Here are 10 cheap and healthy diet plan recipes for a week that are easy, customizable, and perfect for any budget.

1. Vegetarian Chili

Ingredients:
– 1 can of black beans
– 1 can of kidney beans
– 1 can of corn
– 1 can of diced tomatoes
– 1 diced onion
– 1 chopped bell pepper
– 2 cloves of garlic
– 2 tbsp of chili powder
– 1 tsp of cumin
– Salt and pepper to taste

Instructions:
1. Sauté the onion, bell pepper, and garlic in a pot until they are tender.
2. Add the chili powder and cumin, and cook for another minute.
3. Add the canned beans, corn, and tomatoes with their juices.
4. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes.
5. Add salt and pepper to taste.

Serve with rice or tortilla chips.

2. Quinoa Bowl

Ingredients:
– 1 cup of quinoa
– 1 can of black beans
– 1 diced avocado
– 1 diced tomato
– 1 diced bell pepper
– 2 tbsp of lime juice
– 2 tbsp of olive oil
– Salt and pepper to taste

Instructions:
1. Cook the quinoa according to the package instructions.
2. Mix the cooked quinoa with the black beans, avocado, tomato, and bell pepper.
3. Combine the lime juice, olive oil, salt, and pepper to make the dressing.
4. Pour the dressing over the quinoa bowl and toss to combine.

3. Lentil Soup

Ingredients:
– 1 cup of lentils
– 1 diced onion
– 2 diced carrots
– 2 diced celery stalks
– 2 cloves of garlic
– 1 bay leaf
– 4 cups of vegetable broth

Instructions:
1. Sauté the onion, carrots, celery, and garlic until they are tender.
2. Add the lentils, bay leaf, and vegetable broth.
3. Bring the mixture to a boil, then reduce the heat and simmer for 30 minutes.
4. Remove the bay leaf.

Serve with crusty bread.

4. Sweet Potato and Black Bean Burrito

Ingredients:
– 1 large sweet potato
– 1 can of black beans
– 1 diced onion
– 1 diced bell pepper
– 2 cloves of garlic
– 1 tbsp of chili powder
– Salt and pepper to taste
– 4 whole wheat tortillas

Instructions:
1. Preheat the oven to 400°F.
2. Peel and dice the sweet potato into small cubes.
3. Sauté the sweet potato, onion, bell pepper, and garlic until they are tender.
4. Add the black beans, chili powder, salt, and pepper.
5. Divide the mixture evenly among the tortillas.
6. Wrap the tortillas and place them on a baking sheet.
7. Bake for 20 minutes or until they are heated through.

5. Chicken and Vegetable Stir-Fry

Ingredients:
– 2 boneless, skinless chicken breasts
– 1 diced onion
– 2 diced carrots
– 2 diced celery stalks
– 1 diced bell pepper
– 2 cloves of garlic
– 2 tbsp of soy sauce
– 1 tbsp of honey
– Salt and pepper to taste
– Rice or noodles

Instructions:
1. Cut the chicken into small pieces.
2. Sauté the chicken, onion, carrots, celery, bell pepper, and garlic until the chicken is cooked through.
3. Combine the soy sauce, honey, salt, and pepper.
4. Pour the sauce over the stir-fry and toss to coat.
5. Serve with rice or noodles.

6. Tuna Salad

Ingredients:
– 2 cans of tuna
– 1 diced celery stalk
– 1 diced onion
– 1 diced apple
– 2 tbsp of lemon juice
– Salt and pepper to taste
– Whole wheat bread or lettuce leaves

Instructions:
1. Drain the tuna and flake it with a fork.
2. Mix the tuna with the celery, onion, and apple.
3. Combine the lemon juice, salt, and pepper.
4. Pour the dressing over the tuna salad and toss to combine.
5. Serve the tuna salad on whole wheat bread or lettuce leaves.

7. Omelette

Ingredients:
– 2 large eggs
– 1 diced bell pepper
– 1 diced onion
– 1 diced tomato
– Salt and pepper to taste

Instructions:
1. Beat the eggs in a bowl and season with salt and pepper.
2. Sauté the bell pepper, onion, and tomato in a pan.
3. Pour the beaten eggs over the vegetables and cook until the eggs are set.
4. Fold the omelette in half and serve.

8. Broiled Salmon

Ingredients:
– 2 salmon fillets
– 1 diced onion
– 1 diced bell pepper
– 1 diced zucchini
– 1 tbsp of olive oil
– Salt and pepper to taste

Instructions:
1. Preheat the broiler.
2. Line a baking sheet with foil.
3. Arrange the salmon fillets on the baking sheet.
4. Toss the vegetables with the olive oil, salt, and pepper.
5. Spread the vegetables around the salmon fillets.
6. Broil for 10-12 minutes or until the salmon is cooked through.

Serve with roasted potatoes or a side salad.

9. Stuffed Bell Peppers

Ingredients:
– 4 bell peppers
– 1 lb of ground beef
– 1 diced onion
– 2 cloves of garlic
– 1 cup of cooked rice
– 1 can of diced tomatoes
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 350°F.
2. Cut the tops off the bell peppers and remove the seeds.
3. Sauté the ground beef, onion, and garlic until the beef is browned.
4. Add the cooked rice, diced tomatoes, salt, and pepper.
5. Stuff the beef mixture into the bell peppers.
6. Place the stuffed bell peppers in a baking dish.
7. Bake for 30-35 minutes or until the bell peppers are tender.

10. Roasted Vegetable Medley

Ingredients:
– 1 diced onion
– 2 diced carrots
– 2 diced celery stalks
– 1 diced bell pepper
– 1 diced zucchini
– 1 tbsp of olive oil
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 400°F.
2. Line a baking sheet with foil.
3. Toss the vegetables with the olive oil, salt, and pepper.
4. Spread the vegetables on the baking sheet.
5. Roast for 20-25 minutes or until the vegetables are tender.

Serve with grilled chicken or fish.

Conclusion

Eating healthy on a budget is possible with these 10 cheap and healthy diet plan recipes for a week. From vegetarian chili to roasted vegetable medleys, these recipes are easy, customizable, and perfect for any budget. By planning ahead and getting creative with your ingredients, you can make delicious and nutritious meals without breaking the bank.