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Top 10 affordable high nutrient meals eating a well-balanced diet high in fiber and protein doesn’t have to cost a lot of money. Many inexpensive ingredients, such as vegetables, whole grains, and legumes, offer great nutrition without breaking the bank. Ten low-cost, high-protein, high-fiber meals that are nutrient-dense and simple to make are examined in this article. Simple, whole-food ingredients make it possible to eat high-protein, high-fiber meals on a budget.
Whole grains, eggs, quinoa, tofu, beans, and lentils are inexpensive staples that are high in nutrients. For an affordable, healthful diet, try including these dishes in your weekly meal plan. Ten low-cost, high-protein, high-fiber meals that are nutrient-dense and simple to make are examined in this article.
1. Vegetable and Lentil Soup
Protein and fiber-rich vegetable and lentil soup is a filling, healthy, and reasonably priced supper. While vegetables like carrots, tomatoes, and onions contribute vital vitamins and minerals, lentils are a great plant-based source of protein. Making this soup is simple: just sauté the garlic and onions, then add the lentils, chopped vegetables, and vegetable broth. Simmer until the lentils are tender. It has a hearty, comforting flavor and is seasoned with cumin, paprika, salt, and pepper. It’s the perfect meal for sustaining energy levels and digestive health because each serving contains about 18g of protein and 15g of fiber.
Ingredients
- One cup of lentils
- Two chopped carrots
- One diced onion
- Two chopped tomatoes
- Four cups of vegetable broth
- Two minced garlic cloves
- One teaspoon of cumin
- One teaspoon of paprika
- To taste, add salt and pepper.
Getting ready
- In a pot with hot oil, sauté the garlic and onions.
- Add the tomatoes, carrots, and seasonings.
- Add lentils and vegetable broth.
- Lentils should be soft after 25 to 30 minutes of simmering.
- Warm up and serve with whole grain bread.
2. Curry with Chickpeas and Spinach
Curry made with chickpeas and spinach is a tasty, nutrient-dense, and simple dish to make. Spinach adds vital vitamins and minerals, and chickpeas are a fantastic plant-based source of fiber (12g per serving) and protein (16g per serving). After adding aromatic spices like turmeric, cumin, and coriander to the sautéed onions, garlic, and tomatoes, the dish’s creamy texture is achieved by simmering the chickpeas in coconut milk. To preserve its nutrients, fresh spinach is added last. When paired with whole-wheat naan or rice, this curry makes a tasty and filling dinner.
Ingredients
- One cup of cooked chickpeas or one can of chickpeas
- Two cups of spinach
- One diced onion
- One chopped tomato
- One cup of coconut milk
- One teaspoon of turmeric
- One teaspoon of cumin
- One teaspoon of coriander
- To taste, add salt and pepper.
Getting ready
- In oil, sauté onions until golden.
- Cook for five minutes after adding the tomatoes and spices.
- Add coconut milk and chickpeas and stir.
- Add spinach after 10 minutes of simmering.
- Serve with whole-wheat naan or rice after cooking for two more minutes.
3. Peanut butter and chia seed oats
A quick, wholesome, and high-protein breakfast that will keep you feeling full for hours is peanut butter and chia seed oats. While peanut butter and chia seeds contribute protein and healthy fats (20g per serving), oats are a great source of fiber (10g per serving). To make, cook rolled oats in milk or a plant-based substitute until they are tender, then mix in chia seeds and peanut butter to give them a creamy texture. For added natural sweetness, sprinkle berries or banana slices on top. With a well-balanced mix of fiber, protein, and vital nutrients to start the day, this dish is ideal for hectic mornings.
Ingredients
- Half a cup of rolled oats
- Peanut butter, 1 tablespoon
- One tablespoon of chia seeds
- One sliced banana
- One cup of milk (or a plant-based substitute)
Getting ready
- Soften the oats by cooking them in milk.
- Add chia seeds and peanut butter and stir.
- Add banana slices on top, then savor.
4. Quinoa and Black Bean Salad
A healthy, high-protein dish that’s ideal for a quick lunch or meal prep is quinoa and black bean salad. Each serving of black beans and quinoa, a complete protein, contains 12g of fiber and 14g of protein. Cooked quinoa, black beans, chopped bell peppers, corn, and a basic dressing of lime juice and olive oil are all combined to make this salad. It has a zesty, fresh flavor and is seasoned with salt, pepper, and optional spices like paprika or cumin. This dish is a great plant-based meal option because it is inexpensive, satisfying, and full of important vitamins and minerals.
Ingredients
- One cup of cooked quinoa
- One cup of black beans
- Half of a chopped bell pepper
- Half a cup of corn
- One tablespoon of olive oil
- One tablespoon of lime juice
- To taste, add salt and pepper
Getting ready
- In a bowl, combine all the ingredients.
- Mix thoroughly and serve either cold or warm.
5. Stir-fried Tofu and Brown Rice
A healthy, high-protein dish that’s inexpensive and simple to make is stir-fried tofu and brown rice. This dish is well-balanced because it contains 20g of protein per serving from tofu and 8g of fiber from brown rice. To make it, cube firm tofu, sauté it until golden brown, and then stir-fry it with bell peppers and broccoli. Serve over cooked brown rice and season with sesame oil, garlic, and soy sauce. This dish is a tasty and filling choice for a nutritious diet because it is high in fiber, plant-based protein, and other important nutrients.
Ingredients
- One cubed block of firm tofu
- One cup of broccoli
- Half a bell pepper, sliced
- One tablespoon of soy sauce
- One teaspoon of sesame oil
- One cup of cooked brown rice
Getting ready
- Tofu should be sautéed until golden brown.
- Stir-fry the vegetables for five minutes.
- Add sesame oil and soy sauce and stir.
- On top of brown rice, serve.
6. Avocado and Egg Whole-Grain Toast
A healthy, high-protein, and fiber-rich breakfast or light snack option is avocado and egg whole-grain toast. Each serving of whole-grain bread contains 10g of fiber and 18g of protein from eggs. Top with sliced boiled or poached eggs after spreading a ripe avocado over toasted whole-grain bread. For added flavor, add optional toppings like lemon juice or chili flakes in addition to salt and pepper. This is a tasty and energizing way to start the day because it is full of protein, healthy fats, and vital nutrients.
Ingredients
- Two slices of whole-grain bread
- One mashed avocado
- Two boiled, sliced eggs
- To taste, add salt and pepper.
Getting ready
- On toast, spread mashed avocado.
- Season with salt, pepper, and boiled eggs.
- Savor it as a snack or for breakfast.
7. A bowl of mixed berries and cottage cheese
For breakfast or as a snack, a bowl of mixed berries and cottage cheese is a tasty, high-protein, high-fiber meal. Each serving of cottage cheese contains 24g of protein, and mixed berries provide 6g of fiber in addition to important vitamins and antioxidants. Just scoop a portion of cottage cheese into a bowl and sprinkle a mixture of raspberries, blueberries, and strawberries on top. Top with chopped nuts or flaxseeds for crunch and nutrients. This meal promotes digestion, muscle growth, and general health and is both refreshing and filling.
Ingredients
- One cup of cottage cheese
- Half a cup of mixed berries
- One tablespoon of flaxseeds
Getting ready
- Combine berries and cottage cheese.
- On top, scatter flaxseeds.
- Serve cold.
8. Sweet potatoes baked with black beans
Sweet Potatoes Baked with Black Beans is a low-cost, high-nutrient dish that has 13g of fiber and 15g of protein per serving. Black beans offer plant-based protein and fiber for long-lasting energy, and sweet potatoes are a great source of vitamins A and C. A whole sweet potato should be baked at 400°F for approximately 45 minutes, or until it is tender. After cooking, cut it open and garnish with seasoned black beans, Greek yogurt, and lime juice for added taste. This dish is a great option for a filling and healthful meal because it is substantial and satisfying.
Ingredients
- One large sweet potato
- Half a cup of black beans
- One tablespoon of Greek yogurt
- One teaspoon of lime juice
Getting ready
- Bake the sweet potato for forty-five minutes at 400°F.
- Add lime juice, Greek yogurt, and black beans on top.
9. Greek yogurt paired with seeds and nuts
Nuts and seeds combined with Greek yogurt make a filling and healthy combination. While nuts (like walnuts or almonds) and seeds (like flax or chia) contribute fiber, vital minerals, and healthy fats, the yogurt offers a wealth of protein and probiotics. The macronutrient balance provided by this combination supports heart health, aids in digestion, and prolongs feelings of fullness. It’s a flexible breakfast or snack choice that can be tailored to individual tastes by adding different nuts and seeds.
Ingredients
- One cup of Greek yogurt
- One tablespoon of chopped almonds
- Sunflower seeds, 1 tablespoon
Getting ready
- Add the nuts and seeds to the yogurt.
- Serve for breakfast or as a snack.
10. Homemade Tacos with Beans and Veggies
Tacos made at home with beans and vegetables are a tasty and nutritious dinner choice. Whether they are kidney, pinto, or black beans, they are a good source of fiber and plant-based protein. They provide vitamins, minerals, and antioxidants when combined with fresh or sautéed vegetables such as bell peppers, onions, tomatoes, and leafy greens. Using corn or whole-grain tortillas adds more fiber to the dish. These tacos, which can be topped with avocado, fresh salsa, or cheese, provide a tasty and well-balanced blend of flavors and textures that go well with any meal.
Ingredients
- 2 tortillas made with whole wheat
- Half a cup of kidney beans
- Half a cup of sautéed veggies, such as tomatoes, onions, and bell peppers
- One tablespoon of salsa
Getting ready
- Warm up the tortillas.
- Stuff with salsa, veggies, and beans.
- Warm up and serve.
FAQs
Q-1. What is the cheapest and most nutritious meal?
Ans. A basic rice and bean dish is inexpensive and nutrient-dense, providing fiber, protein, and other vital nutrients. Its value is increased by adding vegetables.
Q-2. What food to buy on a budget?
Ans. Affordably priced staples such as rice, beans, lentils, oats, pasta, frozen vegetables, canned tomatoes, eggs, and canned chicken or tuna should be your main focus when on a tight budget. These foods serve as the foundation for many meals and are inexpensive, wholesome, and adaptable. Bulk purchases can also result in cost savings.
Q-3. What are some low-cost, nutrient-dense meal examples?
Ans. Low-cost, nutrient-dense meal examples are:
Purchase in bulk: Rice, lentils, and beans are inexpensive and nutrient-dense.
Select frozen veggies since they are frequently less expensive and have a longer shelf life.
Make meal plans centered around pantry essentials like pasta, oats, and canned tomatoes.
Add plant-based proteins, such as eggs, lentils, and beans.
Q-4. How do these meals support overall health?
Ans. They are well-balanced, offering a combination of fiber, protein, and vital nutrients that support heart and digestive health as well as long-lasting energy.
Q-5. Do these meals work well for large events or families?
Ans. Yes, a lot of these dishes—particularly those like rice bowls, pasta with vegetables, and bean stews—can be expanded to serve a large gathering or a family without substantially raising the price.