Healthy Meals on A Budget

I’m back turning $50 of groceries into a week of easy, healthy meals! they’re all gluten & dairy free, and you can grab the entire grocery list from the caption of the last video 🤝🛒 I’m kicking it off with a shockingly simple but SO delicious lemony chicken and rice bake — the full recipe is below! 🍋 ingredients: - 2 tbsp olive or avocado oil - 1 lb boneless chicken thighs - 1 + 1/2 tsp salt - 1/2 tsp black pepper - 2 tsp smoked paprika - 2 tsp italian seasoning - 1/4 yellow onion, chopped - 3 garlic cloves, minced - 1 cup of white rice - 1 lemon, juiced - 1 cup chicken broth - 1/2 of 15oz can full-fat coconut milk - 2 cups chopped kale - up to 1 + 1/2 cups water, as needed - 1/3 cup fresh chopped parsley preheat oven to 375 degrees and drizzle the olive oil on a large skillet over medium heat on the stovetop. pat the chicken thighs dry with a paper towel, then season all over with the salt, black pepper, smoked paprika, and italian seasoning. transfer the chicken to the pan when the olive oil is heated. cook the chicken to crisp each side, about 5-7 minutes on each side depending on thickness, then set aside on a plate. in the same pan, add the chopped onion and sauté for 5 minutes, then add the minced garlic. when the onion and garlic are translucent, pour in the rice and let it toast for a few minutes, stirring frequently. add in the lemon juice, chicken broth, and coconut milk and mix to combine. add in all of the chopped kale and let it wilt down. add up to 1 + 1/2 cups of water as needed to wilt down the kale and make sure all of the rice is covered in liquid. transfer to the oven and bake for 15-20 minutes, until the rice is fully cooked and the chicken has an internal temp of 165 degrees. serve immediately or store the chicken and rice in airtight containers in the fridge for up to 4 days. enjoy!! #budgetshopping #groceriesonabudget #groceryshopping #groceryshop #groceryhaul #mealprep #mealprepping #mealprepideas #grocerylist #mealsonabudget #healthyonabudget #easyhealthyrecipes #glutenfreerecipes #dairyfreerecipes #traderjoes #chickenandrice

‼️Would you like me to start doing these grocery hauls again? 🤔 #groceryhaul #walmartgroceryhaul #walmart #mealprep #affordablemealprep @Walmart #zachcoen #thatdietitianwiththebeard

welcome back to my series where I’m turning a single $55 grocery list into 5 easy, healthy gluten-free & dairy-free meals — each recipe serves 3-4 & this is recipe #3! 💕 as a reminder, grocery list is in the caption of the first video! ingredients: - 2 tbsp olive oil - 12oz chicken sausage, sliced (I use garlic flavor) - 1 shallot, finely chopped - 3 garlic cloves, minced - 1 tsp salt + additional to taste - 1/2 tsp black pepper - 1 tsp dried basil - 1 tsp dried oregano - 1/4 tsp red pepper flakes (optional) - 3 tbsp tomato paste - 12oz gluten-free pasta (~1 + 1/2 cups), cooked - 1/2 cup veggie broth (can sub chicken broth) - 1/2 cup water - 1/2 13.5oz can full-fat coconut milk (about 3/4 cup) - 1/2 6oz bag baby spinach heat the olive oil on a large skillet over medium heat, then add the sliced chicken sausage to crisp, about 5 minutes each side. remove the chicken sausage from the pan and set aside. boil a pot of water. in the same pan, add the shallot and sauté, stirring frequently, for 4-5 minutes. add the minced garlic and cook for another minute, then mix in the salt, black pepper, basil, and oregano. let the spices get aromatic, about 2-3 minutes while stirring, then add the tomato paste. stir to incorporate the tomato paste into the shallot and garlic mixture. continue stirring until it turns dark red and easily spreads, about 3 minutes. meanwhile, add the pasta to the pot of boiling water and cook 7-9 minutes, until al dente. pour the veggie broth and water into the pan with the tomato paste mixture and mix to combine. bring to a simmer, then pour in the coconut milk. mix well and bring back to a simmer, continuing to stir until the sauce is a uniform mixture. reduce heat to low. drain the pasta. mix in the baby spinach to the sauce and allow it to fully wilt. add the cooked pasta and coat all of it in sauce. add back the chicken sausage. for best results, serve immediately. enjoy!! 💕 #budgetshopping #groceriesonabudget #groceryshopping #groceryshop #groceryhaul #mealprep #mealprepping #mealprepideas #grocerylist #mealsonabudget #healthyonabudget #easyhealthyrecipes #glutenfreerecipes #dairyfreerecipes #traderjoes

Healthy $10 Meal for a Family of 4! Full recipe below! #cheapmeals #cheaprecipe #easyrecipe #dietitian #blackdietitian #healthyrecipes #cooking #pasta . Ingredients: - 1 lb cooked whole wheat penne pasta - 12-14oz of smoked sausage, sliced - 2 tablespoons olive oil - 2 packs frozen mixed vegetables - 1 onion, sliced - 1/4 cup low sodium soy sauce - 1 tbsp garlic powder - Salt/pepper to taste Instructions: In a large skillet on medium heat, add in oil and cook smoked sausage until brown on both sides. Remove smoked sausage from the skillet and add in the onions and frozen vegetables. Cook until veggies are soft and tender. Add in the soy sauce and season with garlic powder and salt/pepper to taste. Toss in the smoked sausage and pasta and add in 1/4 cup of water if needed to loosen up the pasta. Serve warm and enjoy!

$10 Dinner Ideas Prices will vary based on location and family size #easyaffordablemeals #budgetmeals #strugglemealsonabudget #walmartfinds #groceryhaul #toddlermeals #foodtiktok #wieiad #foryoupage #toddlersoftiktok #healthymealideas #simplerecipe #strugglemeal #eatathome #cheapdinner #brokemeals

Day 2 - What I Eat on my Budget Friendly Mealplan! You can download my full pdf inckuding recioe videos on soulsyncbody.com ( & start your 7 day free trial! #budgetfriendly #healthymeals

Eat Healthy On a Budget!💰 Food is getting expensive! So making sure you maximize your budget when you shop and still get results is important!🔥 Getting a protein a carb and a vegetable is my main objective when shopping everything else is extra. All these items you can get for under $20, you can make tons of different meals with them and never get bored while still being healthy and putting the right fuel in your body! Follow for more tips!💪🏾 #budget #diet #food #protein #mealprep

3 Ingredient Healthy Dinner on A Budget Some days you just don’t have to time to cook your entire meal from scratch. This crunchy creamy chicken kiev with low carb potatoes and greens 🥬 is the grab + go dinner you need! Just head into your local Aldi and pick up : 1 x packet chicken kiev 1 x bag spud light potatoes 1 x bag super leaf salad mix To Make 1. Air fry or oven bake chicken as per packet instructions 2. Cut potatoes + add favourite seasonings. Air fry or oven bake until golden brown 3. Serve chicken with salad mix Need new healthy food ideas? head to the link in my bio to get your FREE Healthy Recipe E book with my top recipes to try 🥙 or check out the done for you calorie deficit quick guide + easy meal plans in the healthy eating hype gal membership 💕 440 Calories per serve 1 x chicken kiev 60g salad mix 190g spud light potatoes Serves 1 #eatsmart #healthyrecipe #healthyrecipes #mealprep #mealprepideas #fitnessfoods #healthylunch#balancedeating #healthyfoodie #healthyrecipeideas #easymeals #eathealthy #caloriedeficit #weightlossrecipes #macrofriendly #lowcaloriemeals #mealprepideas #budgetmeals #caloriesincaloriesout #thenewhealthy #fitfood #highprotein #healthyswaps #healthierchoices #lowcalorie #lowcalories #healthydinnerideas #healthydinnerrecipes #easyfamilyrecipes #easyfamilydinner #easyfamilymeals #Weight#Weight Loss Meals Beginnershyfoodideas #Weight Loss Meals Beginners #healthyhacks #Healthy Weight Loss Family Recipe #Healthy Weight Loss Family Recipe #healthyweightloss #theactivebod

cheap, good, AND healthy ?! 🤤 #diet #highprotein #gym #weightloss

This meal prep is packed with flavor, easy to make and most importantly an affordable option for 5 meals. Total came out to be $21.31 I bought everything from Walmart. Ingredients: 4 lb chicken breast - $13.47 1 lime - $0.38 4 tb chipotle sauce - $0.98 1 onion - $0.98 1 tb paprika 1 tb garlic powder 1 tb onion powder 1 tb cumin 1 tb chili powder 1 tb Salt 1 tb pepper 2 packs of 12 oz Cauliflower rice - $2.17x 2 =$4.34 1 pack or frozen broccoli - $1.16 1 tsp garlic powder 1 tsp paprika 1 tsp salt 1 tsp pepper 1 tsp cumin 1 tomato bouillon cube

college guide to: eating healthy but cheap at aldi (or in post-grad too if you’re like me) #collegemeals #collegehacks #cheapgroceryhaul #healthybutnottoohealthy #aldihaul

IM OBSESSED! Taco loaded potato bowl for Meal Prep (recipe 👇🏽) 😍 Ingredients: 2lb 93% lean ground beef 🥩 2 laughing cow where’s 1/2 cup beef broth 2 medium sized russet potatoes 🥔 @kroger Taco seasoning, to taste 👅 Salt/pepper, to taste For the pico de gallo: * 3-4 tomatoes, diced * 1/2 white onion, diced * 1 jalapeno pepper or SERRANO, finely minced (optional) * 1/2 cup cilantro, chopped * 2 Tbsp lime juice, from 1 lime * 1/2 tsp salt, or to taste * Black pepper, to taste For the guac: * 3 avocados, ripe * ½ small yellow onion, finely diced * 2 Roma tomatoes, diced * 3 tablespoons finely chopped fresh cilantro * 1 jalapeno pepper OR SERRANO * 1-2 garlic cloves, minced * 1 lime, juiced
½ teaspoon sea salt Instructions 1. Dice your russet potatoes into tiny cubes, spray w avocado oil, season w taco seasoning 2. Air fry at 400°F for 14-17 mins or Bake at 400°F for 20-22 mins 3. Preheat a heavy bottom pan on high for 5 mins, spray w avocado oil, then add then add 2 LB lean ground beef 4. Season with taco seasoning, salt/pepper, to taste cook for a 3-4 minutes then add 2 laughing cow wedges, 1/2 cup beef broth and continue cooking until all the liquid evaporates 5. Make pico and guac and store in fridge 6. To assemble the bowl, start with the potatoes, top with ground beef, low fat shredded cheese, guac, pico, and light sour cream then garnish with more cilantro 😍 PSA: if you’re meal prepping these then make sure you don’t microwave the pico and guac! Microwave the beef, potatoes, and cheese then top w the pico and guac ☺️ IB: @Cal Reynolds the LEGEND!! #icekarim #easyrecipe #healthyrecipes

Another meal prep week Meal prepping doesn’t have to be hard. All you need is a protein, vegetable and a good carb 💕💕
Meal 1: shrimp, Turkey sausage and cabbage 
Meal 2: pesto chicken, couscous and green beans 
Meal 3: butter lemon fish, broccoli and brown rice 
Meal 4: chicken burger no bun, sautéed kale and sweet potatoes 
#mealprep #mealplanningideas #healthyrecipeideas #mealprepideas #mealprepinspiration

The secret to effortlessly eating healthy during the week is meal prepping 🫡🫶🏽💕 #mealprep #highproteinmealprep #healthymealprep #cookingathome #savemoney

my favourite of the series so far 🥹 #curry #easycurry #twocheap #budgetmeals #budgetfriendly #budgetrecipe #healthycurry #foodtok#k

Need some meal prep inspiration? I gotcha! 😉 #blackgirlmealprep #beginnermealprep #cheapmealideas #blackgirlmeals #easymealprep #healthymealprep