25 Simple & Budget-Friendly Healthy Meals

Eating healthy doesn't have to break the bank or take up all your time in the kitchen. With these 25 simple and budget-friendly healthy meals, you can whip up nutritious dishes using everyday ingredients that are easy to find and affordable. Whether you're looking for quick breakfast ideas, satisfying lunches, or light dinners, these recipes focus on fresh produce, whole grains, and lean proteins to keep you feeling great without the fuss. Each one is designed to be straightforward, flavorful, and perfect for busy days when you want something wholesome on the table fast.

Vegetable Stir-Fry with Brown Rice

Ingredients

To make this vibrant vegetable stir-fry with brown rice, start with one cup of uncooked brown rice that you'll cook according to package instructions to yield about three cups once fluffy and ready, then gather a mix of fresh vegetables including two large carrots sliced thinly for a sweet crunch, one red bell pepper cut into strips to add color and mild sweetness, a head of broccoli broken into small florets for that essential green nutrition, half an onion diced finely to build the base flavor, and two cloves of garlic minced to infuse everything with aromatic depth, along with one tablespoon of soy sauce or tamari for a savory umami kick, a teaspoon of sesame oil to enhance the Asian-inspired taste, and a pinch of ground ginger if you like a subtle spice, all coming together with a splash of water or vegetable broth to help steam the veggies without adding extra calories.

Instructions

Begin by cooking the brown rice in a pot with two cups of water, bringing it to a boil before reducing the heat to simmer covered for about forty minutes until the grains are tender and have absorbed all the liquid, then set it aside to keep warm while you prepare the vegetables by heating a large skillet or wok over medium heat with a drizzle of sesame oil swirling around to coat the bottom evenly, toss in the diced onion and minced garlic stirring frequently for two to three minutes until they soften and become fragrant without burning, next add the sliced carrots and bell pepper strips continuing to stir for another four minutes to let them start softening slightly while retaining their crisp texture, then incorporate the broccoli florets along with a splash of soy sauce and a bit of water to create steam that helps cook everything through for an additional five minutes until the vegetables are bright and just tender, finally mix in the cooked brown rice to combine all the flavors together warming it up for a couple more minutes before serving hot.

For a variation, you can add some tofu cubes for extra protein by pressing the tofu first to remove excess water and then cubing it to stir in during the last few minutes of cooking so it absorbs the flavors nicely. Serving this dish with a sprinkle of sesame seeds on top adds a delightful nutty crunch that elevates the meal without much effort.

Lentil Vegetable Soup

Ingredients

For this comforting lentil vegetable soup, you'll need one cup of dried green or brown lentils rinsed well to remove any debris and ensure they cook evenly, two carrots peeled and chopped into small pieces for natural sweetness, two celery stalks diced to add a subtle earthy flavor, one onion finely chopped as the aromatic foundation, two cloves of garlic minced for depth and health benefits, a can of diced tomatoes with their juices to provide acidity and richness, four cups of vegetable broth to form the savory base, a handful of fresh spinach leaves to wilt in at the end for added greens, a teaspoon of cumin for warm spice notes, half a teaspoon of dried thyme to enhance the herbal profile, and salt and pepper to taste adjusting as the soup simmers to bring all the elements together harmoniously.

Instructions

Start by heating a large pot over medium heat with a splash of olive oil if desired though you can skip it for an oil-free version, add the chopped onion celery and carrots sautéing them gently for about five minutes until they begin to soften and release their natural aromas, then stir in the minced garlic cumin and thyme cooking for another minute to let the spices bloom without scorching, pour in the rinsed lentils diced tomatoes with juice and vegetable broth bringing the mixture to a gentle boil before lowering the heat to simmer covered for twenty-five to thirty minutes until the lentils are tender but not mushy checking occasionally and stirring to prevent sticking, finally toss in the fresh spinach leaves allowing them to wilt into the hot soup for a couple of minutes before seasoning with salt and pepper to your preference and serving warm perhaps with a slice of whole grain bread on the side.

A great tip for this soup is to make a big batch and freeze portions for quick meals later since it reheats beautifully and the flavors deepen over time. If you want a thicker consistency, you can blend a portion of the soup right in the pot using an immersion blender to create a creamy texture while keeping some chunks for heartiness.

Greek Yogurt and Berry Parfait

Ingredients

To assemble this refreshing Greek yogurt and berry parfait, gather two cups of plain Greek yogurt for its creamy protein-packed base, a mix of fresh berries such as one cup of strawberries sliced thinly, half a cup of blueberries for their antioxidant burst, and half a cup of raspberries to add tartness and vibrant color, a handful of granola or crushed oats for a crunchy layer that provides texture and fiber, a drizzle of honey or maple syrup to naturally sweeten without overpowering the fruits, and optionally a sprinkle of chia seeds for extra omega-3s and a subtle nutty flavor that ties everything together in layers of goodness.

Instructions

Begin by preparing your berries washing them thoroughly under cool water and patting dry before slicing the strawberries into thin pieces while leaving the blueberries and raspberries whole for varied textures, then take a clear glass or jar to build the parfait starting with a generous spoonful of Greek yogurt at the bottom spreading it evenly to create the first layer, add a layer of mixed berries on top distributing them so each bite gets a bit of everything, sprinkle some granola over the berries for crunch followed by a light drizzle of honey to enhance the sweetness, repeat the layers with more yogurt berries granola and honey until you reach the top finishing with a few whole berries and a final sprinkle of chia seeds if using, then chill in the refrigerator for about ten minutes to let the flavors meld slightly before enjoying as a quick breakfast or snack.

For variations, try swapping in seasonal fruits like peaches in summer or apples in fall to keep things exciting and local. This parfait also works well as a dessert option by adding a touch of vanilla extract to the yogurt for a more indulgent feel without extra calories.

Quinoa and Black Bean Salad

Ingredients

For this nutritious quinoa and black bean salad, you'll need one cup of quinoa rinsed and cooked in two cups of water until fluffy and cooled to room temperature, a can of black beans drained and rinsed to remove excess sodium while keeping their hearty texture, one red bell pepper diced for crisp sweetness, half a red onion finely chopped to add a sharp bite that balances the flavors, a handful of fresh cilantro leaves chopped roughly for herbal freshness, the juice of two limes to brighten everything with citrus tang, two tablespoons of olive oil for a light dressing that binds the ingredients, a teaspoon of cumin for earthy spice, and salt and pepper to adjust the seasoning making sure the salad is zesty and well-balanced.

Instructions

Cook the quinoa by bringing it to a boil with water in a saucepan then reducing to a simmer covered for fifteen minutes until the water is absorbed and the grains are tender before fluffing with a fork and letting it cool completely to avoid sogginess in the salad, meanwhile prepare the vegetables by dicing the bell pepper and chopping the onion and cilantro setting them aside in a large mixing bowl, add the drained black beans to the bowl along with the cooled quinoa tossing gently to combine without mashing the beans, in a small jar or bowl whisk together the lime juice olive oil cumin salt and pepper until emulsified then pour over the salad mixture stirring well to coat every ingredient evenly, let the salad sit for at least ten minutes to allow the flavors to meld before serving chilled or at room temperature as a side or main dish.

A useful tip is to prepare this salad ahead of time as it tastes even better the next day when the dressing has fully infused the quinoa and beans. For added protein, you can mix in some diced avocado right before serving to keep it fresh and creamy.

Baked Lemon Herb Chicken with Veggies

Ingredients

To prepare this easy baked lemon herb chicken with veggies, gather four boneless skinless chicken breasts for lean protein that bakes up juicy, two lemons juiced and zested to impart bright citrus flavor throughout, a mix of vegetables like two zucchini sliced into rounds for mild freshness, two carrots cut into sticks for sweetness, and one onion quartered to caramelize nicely in the oven, two cloves of garlic minced for aromatic enhancement, a tablespoon of dried oregano or mixed herbs to season the chicken simply yet effectively, two tablespoons of olive oil to coat everything lightly promoting even cooking, and salt and pepper to taste ensuring the dish is flavorful without overwhelming the natural tastes.

Instructions

Preheat your oven to three hundred seventy-five degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup, in a small bowl mix the lemon juice zest minced garlic herbs olive oil salt and pepper to create a marinade then place the chicken breasts in a shallow dish pouring half the mixture over them to coat evenly letting them sit for fifteen minutes to absorb the flavors, meanwhile chop the vegetables into similar-sized pieces and toss them with the remaining marinade in a bowl until well covered, arrange the marinated chicken on the baking sheet surrounded by the vegetables in a single layer to ensure even roasting, bake in the preheated oven for twenty-five to thirty minutes until the chicken reaches an internal temperature of one hundred sixty-five degrees and the veggies are tender with slightly caramelized edges, remove from the oven and let rest for a few minutes before slicing the chicken and serving alongside the roasted vegetables for a complete meal.

For a twist, try using different herbs like rosemary or thyme depending on what you have on hand to change up the flavor profile. This dish pairs wonderfully with a simple green salad for added freshness.

Tuna and Avocado Salad

Ingredients

For this creamy tuna and avocado salad, you'll need two cans of tuna in water drained well to keep it light and flaky, two ripe avocados mashed slightly for smooth texture that acts as a healthy binder, one celery stalk diced finely for crunch and subtle flavor, half a red onion minced to add sharpness without overpowering, the juice of one lemon to brighten and prevent browning, a handful of fresh parsley chopped for herbal notes, a teaspoon of Dijon mustard for a tangy kick that enhances the overall taste, and salt and pepper to season adjusting as you mix to achieve the perfect balance of savory and fresh.

Instructions

Start by draining the tuna thoroughly in a colander pressing gently to remove excess liquid then flake it into a large mixing bowl with a fork to break up any large chunks, add the diced celery and minced onion stirring to distribute evenly throughout the tuna, in a separate bowl mash the avocados with the lemon juice until creamy but still with some small chunks for texture then fold this into the tuna mixture along with the chopped parsley and Dijon mustard combining everything carefully to avoid over-mixing which could make it too mushy, season with salt and pepper tasting as you go to ensure it's just right, chill the salad in the refrigerator for about fifteen minutes to let the flavors come together before serving on whole grain bread as a sandwich or over greens for a lighter option.

One tip is to prepare the avocado last to minimize exposure to air and keep it vibrant green. For variety, add some chopped tomatoes or cucumbers for extra freshness and volume.

Overnight Oats with Fruits

Ingredients

To create these convenient overnight oats with fruits, gather one cup of rolled oats as the hearty base that soaks up flavors overnight, one cup of almond milk or any milk of choice to soften the oats into a creamy consistency, a banana sliced for natural sweetness and potassium boost, a handful of mixed berries like strawberries and blueberries for antioxidant-rich juiciness, a tablespoon of chia seeds to thicken and add omega-3s, a dash of cinnamon for warm spice that complements the fruits, and optionally a teaspoon of honey if you prefer a touch more sweetness blending seamlessly into the mix.

Instructions

In a mason jar or container combine the rolled oats with the almond milk stirring well to ensure all the oats are submerged then add the chia seeds and cinnamon mixing again to distribute evenly throughout, layer in the sliced banana and berries on top without stirring them in yet to keep distinct layers if desired or mix them through for even flavor in every bite, cover the jar tightly and place it in the refrigerator overnight or for at least four hours to allow the oats to absorb the liquid and soften into a pudding-like texture, in the morning give it a good stir to combine everything and enjoy cold straight from the fridge or warm it slightly in the microwave if you prefer a cozier breakfast.

A handy variation is to experiment with different fruits based on the season such as apples in fall or mango in summer for endless combinations. These oats are perfect for meal prep making several jars at once for grab-and-go mornings.

Vegetarian Bean Burritos

Ingredients

For these filling vegetarian bean burritos, you'll need a can of pinto or black beans drained and mashed slightly for a refried-style texture, four whole wheat tortillas to wrap everything up in a portable package, one avocado sliced for creamy richness, a cup of shredded lettuce for fresh crunch, half a cup of salsa or diced tomatoes for tangy moisture, a sprinkle of cumin and chili powder to season the beans with Mexican-inspired warmth, a bit of lime juice to brighten the flavors, and optionally some shredded cheese or a dairy-free alternative if you want to add meltiness inside.

Instructions

Heat the beans in a small saucepan over medium heat mashing them with a fork as they warm adding the cumin chili powder and a squeeze of lime juice to infuse flavor stirring occasionally for about five minutes until heated through and slightly thickened, warm the tortillas in a dry skillet or microwave for thirty seconds to make them pliable and easier to roll without tearing, spread a portion of the bean mixture down the center of each tortilla then top with sliced avocado shredded lettuce and a spoonful of salsa distributing evenly among the four, fold in the sides of the tortilla and roll tightly from the bottom to enclose the fillings securing with a toothpick if needed, serve immediately or lightly grill the burritos in the skillet for a couple of minutes on each side to crisp the outside and meld the flavors inside.

For extra zest, try adding some chopped jalapeños to the bean mix if you enjoy heat. These burritos make great leftovers wrapped in foil and reheated for lunch the next day.

Veggie Egg Fried Rice

Ingredients

To whip up this quick veggie egg fried rice, start with two cups of cooked rice preferably day-old for better texture that doesn't clump, two eggs beaten lightly for protein and binding, a mix of vegetables such as one carrot diced small for sweetness, half a cup of frozen peas for pops of green, one onion chopped to build the base, two cloves of garlic minced for aroma, a tablespoon of soy sauce to add savory depth, a teaspoon of sesame oil for nutty finish, and some green onions sliced for garnish bringing freshness at the end.

Instructions

Heat a large skillet or wok over medium-high heat with a drizzle of sesame oil swirling to coat then add the chopped onion and diced carrot stirring for three minutes until they start to soften, toss in the minced garlic and frozen peas cooking for another two minutes to thaw the peas and infuse the garlic flavor without burning, push the vegetables to one side of the pan and pour the beaten eggs into the cleared space scrambling them gently until just set before mixing with the veggies, add the cooked rice breaking up any clumps with a spatula and pour the soy sauce over everything stirring vigorously for four to five minutes until the rice is heated through and evenly coated with sauce, finally remove from heat and sprinkle with sliced green onions before serving hot as a standalone meal or side.

A tip for perfect fried rice is to use cold rice straight from the fridge to achieve that ideal separated grain texture. For a vegan version, simply omit the eggs and add tofu for protein.

Chickpea and Spinach Curry

Ingredients

For this aromatic chickpea and spinach curry, gather two cans of chickpeas drained and rinsed for hearty plant-based protein, four cups of fresh spinach leaves to wilt into the sauce for iron-rich greens, one onion finely chopped as the flavorful start, two cloves of garlic minced along with a thumb-sized piece of ginger grated for zing, a can of coconut milk to create creamy richness without dairy, two teaspoons of curry powder for complex spice, a teaspoon of turmeric for color and anti-inflammatory benefits, a pinch of cayenne if you like heat, and salt to taste balancing the creamy and spicy elements perfectly.

Instructions

Begin by heating a pot over medium heat with a splash of water or oil if preferred then add the chopped onion sautéing for five minutes until translucent and soft, stir in the minced garlic grated ginger curry powder turmeric and cayenne cooking for another two minutes to release the spices' aromas, pour in the coconut milk bringing it to a simmer while stirring to combine with the spices then add the chickpeas letting them warm through for ten minutes to absorb the flavors, finally fold in the fresh spinach leaves in batches allowing each to wilt before adding more simmering for a couple more minutes until the curry is thick and the greens are tender, adjust seasoning with salt and serve over rice or with naan for a satisfying dinner.

Variation idea: add diced tomatoes for a chunkier sauce or potatoes for more substance. This curry freezes well making it ideal for batch cooking.

Whole Wheat Pasta with Vegetables

Ingredients

To make this wholesome whole wheat pasta with vegetables, you'll need eight ounces of whole wheat pasta boiled al dente for nutty texture and fiber, two zucchini sliced for mild flavor, one bell pepper chopped into pieces for sweetness, a cup of cherry tomatoes halved to burst with juiciness when cooked, two cloves of garlic minced for savory punch, two tablespoons of olive oil to sauté everything lightly, a handful of fresh basil torn for herbal aroma, a sprinkle of Parmesan cheese if desired for salty finish, and salt and pepper to enhance the natural vegetable tastes.

Instructions

Cook the whole wheat pasta in a large pot of boiling salted water according to package directions until just tender then drain and set aside reserving a cup of pasta water for later if needed, in a large skillet heat the olive oil over medium heat adding the minced garlic to sizzle for a minute before tossing in the sliced zucchini and chopped bell pepper stirring for five minutes until they soften slightly, add the halved cherry tomatoes cooking for another three minutes until they start to release juices forming a light sauce, mix in the cooked pasta with the vegetables adding a splash of reserved pasta water if the mixture seems dry to help coat everything evenly, remove from heat and stir in the torn basil seasoning with salt and pepper before serving warm perhaps with a grating of Parmesan on top.

Tip: use seasonal veggies to keep costs down and flavors fresh. For a vegan option, skip the cheese or use a nutritional yeast substitute.

Green Smoothie Bowl

Ingredients

For this energizing green smoothie bowl, blend together two cups of fresh spinach for the nutrient-dense base, one banana frozen for creamy sweetness, half an avocado for smooth richness and healthy fats, one cup of almond milk to achieve the right consistency, a tablespoon of chia seeds for thickening and nutrition, a handful of kiwi slices for tart topping, some coconut flakes for crunchy garnish, and optionally a scoop of protein powder if you want to boost the staying power.

Instructions

Place the spinach frozen banana avocado almond milk and chia seeds into a high-speed blender starting on low speed to break down the ingredients then increasing to high for about one minute until smooth and thick like soft serve ice cream adding more milk if necessary to get the blades moving but keeping it spoonable, pour the blended mixture into a bowl smoothing the top with a spoon for an appealing presentation, arrange the kiwi slices on top along with a sprinkle of coconut flakes and any other desired toppings like nuts or berries for added texture and visual appeal, enjoy immediately with a spoon to savor the fresh flavors and creamy texture as a nourishing breakfast or post-workout snack.

Variation: swap spinach for kale for a different green boost or add pineapple for tropical sweetness. These bowls are customizable making them fun for the whole family.

Bell Peppers Stuffed with Quinoa

Ingredients

To prepare these colorful bell peppers stuffed with quinoa, select four large bell peppers of various colors halved and seeded for the edible vessels, one cup of cooked quinoa for fluffy filling base, a can of black beans drained for protein addition, one cup of corn kernels for sweet pops, half an onion diced for flavor depth, a teaspoon of cumin and chili powder for spicy seasoning, a handful of chopped cilantro for freshness, and optionally some shredded cheese for melty top if not keeping it vegan.

Instructions

Preheat the oven to three hundred seventy-five degrees Fahrenheit and arrange the halved bell peppers cut-side up in a baking dish lightly greased to prevent sticking, in a bowl mix the cooked quinoa with the drained black beans corn diced onion cumin chili powder and chopped cilantro stirring well to combine the flavors evenly, spoon the quinoa mixture generously into each pepper half packing it down slightly to fit as much as possible, cover the dish with foil and bake for twenty minutes to soften the peppers then remove the foil and if using sprinkle cheese on top baking uncovered for another ten minutes until the peppers are tender and the filling is hot, serve warm as a main dish with a side salad.

Tip: choose firm peppers that stand upright for easier stuffing. For meal prep, assemble ahead and bake when ready.

Baked Salmon with Salad

Ingredients

For this elegant baked salmon with salad, gather four salmon fillets skin-on for moist baking, two lemons sliced for citrus infusion, a mix of salad greens like four cups of mixed lettuce for the base, one cucumber sliced for cool crunch, a handful of cherry tomatoes halved for juicy bursts, two tablespoons of olive oil for drizzling, a teaspoon of dried dill for herby flavor on the salmon, and salt and pepper to season both the fish and the salad simply.

Instructions

Preheat the oven to four hundred degrees Fahrenheit and line a baking sheet with foil placing the salmon fillets skin-side down then sprinkle with dill salt and pepper topping each with lemon slices, bake for twelve to fifteen minutes until the salmon flakes easily with a fork and is opaque throughout being careful not to overcook for maximum juiciness, while the salmon bakes prepare the salad by tossing the mixed greens cucumber slices and halved cherry tomatoes in a bowl with a drizzle of olive oil salt and pepper to coat lightly, once the salmon is done let it rest for a minute before serving alongside the fresh salad perhaps with an extra lemon wedge for squeezing over everything.

Variation: add olives or feta to the salad for a Mediterranean twist. This meal is quick yet feels special for weeknights.

Spinach and Mushroom Omelette

Ingredients

To make this protein-packed spinach and mushroom omelette, whisk together three eggs for the fluffy base, a cup of fresh spinach chopped for green nutrition, four mushrooms sliced for earthy umami, half an onion diced for sweetness, a clove of garlic minced for aroma, a tablespoon of milk to make the eggs lighter, a pinch of salt and pepper for seasoning, and optionally a sprinkle of cheese for gooey melt inside.

Instructions

Heat a non-stick skillet over medium heat with a touch of oil or butter then add the diced onion and sliced mushrooms sautéing for four minutes until softened and browned, stir in the minced garlic and chopped spinach cooking for another minute until the spinach wilts down, pour the whisked eggs mixed with milk salt and pepper over the vegetables tilting the pan to spread evenly cooking for two minutes until the edges set, if using add cheese to one half then fold the omelette over letting it cook for another minute until the center is just set but still soft, slide onto a plate and serve hot with toast or fruit on the side.

Tip: don't overfill the omelette to ensure it folds easily. For a dairy-free version, use plant-based milk and skip the cheese.

Homemade Hummus with Veggies

Ingredients

For this creamy homemade hummus with veggies, blend a can of chickpeas drained but reserving the liquid for adjusting consistency, two tablespoons of tahini for nutty richness, the juice of one lemon for tang, two cloves of garlic for bold flavor, a teaspoon of cumin for spice, salt to taste, and for dipping prepare carrot sticks celery stalks cucumber slices and bell pepper strips for colorful crunchy vehicles.

Instructions

Place the chickpeas tahini lemon juice garlic cumin and salt into a food processor blending on high while adding reserved chickpea liquid a tablespoon at a time until smooth and creamy scraping down the sides as needed for even texture, taste and adjust seasoning perhaps adding more lemon or salt for balance, transfer the hummus to a bowl drizzling with a bit of olive oil and a sprinkle of paprika for presentation, prepare the vegetables by washing and cutting into sticks or slices arranging them around the hummus bowl for easy dipping and serve as a healthy snack or appetizer.

Variation: add roasted red peppers to the blend for a flavored twist. Hummus stores well in the fridge for up to a week.

Turkey and Vegetable Stir-Fry

Ingredients

To create this lean turkey and vegetable stir-fry, use one pound of ground turkey for low-fat protein, a mix of veggies like two carrots sliced one broccoli head in florets and one bell pepper in strips for variety, two cloves of garlic minced for savoriness, a tablespoon of soy sauce for umami, a teaspoon of ginger grated for warmth, a drizzle of sesame oil for flavor, and green onions sliced for garnish.

Instructions

Heat a large skillet over medium-high with sesame oil then add the ground turkey breaking it up with a spoon cooking for five minutes until browned and no pink remains, stir in the minced garlic and grated ginger for a minute to aromatic then add the sliced carrots broccoli florets and bell pepper strips stirring for six minutes until veggies are crisp-tender, pour in the soy sauce tossing to coat everything evenly cooking for another two minutes to meld flavors, remove from heat and sprinkle with sliced green onions before serving over rice or noodles.

Tip: use frozen veggies to save time and money. Add chili flakes for spice if desired.

Sweet Potato and Black Bean Hash

Ingredients

For this satisfying sweet potato and black bean hash, dice two large sweet potatoes for starchy base, a can of black beans drained for protein, one onion chopped for flavor, one bell pepper diced for sweetness, two cloves of garlic minced, a teaspoon of cumin and paprika for smoky spice, salt and pepper to taste, and optionally eggs for topping if wanting a breakfast version.

Instructions

Heat oil in a skillet over medium then add the diced sweet potatoes cooking covered for ten minutes until softened stirring occasionally, add the chopped onion diced bell pepper minced garlic cumin paprika salt and pepper sautéing for five more minutes until veggies are tender, stir in the black beans heating through for three minutes to combine flavors, if adding eggs create wells in the hash cracking eggs into them covering to cook until whites set, serve hot as is or with avocado slices.

Variation: top with salsa for extra zing. Great for brunch or dinner.

Cabbage Soup

Ingredients

To simmer this detoxifying cabbage soup, chop half a head of cabbage for the bulky base, two carrots sliced for sweetness, two celery stalks diced for crunch, one onion chopped for depth, two cloves of garlic minced, four cups of vegetable broth for liquid, a can of diced tomatoes for acidity, a teaspoon of oregano for herbiness, and salt and pepper to flavor.

Instructions

In a large pot sauté the onion carrots celery and garlic for five minutes until soft, add the chopped cabbage oregano salt and pepper stirring for two minutes, pour in the broth and tomatoes bringing to a boil then simmering for twenty minutes until cabbage is tender, adjust seasoning and serve warm for a light meal.

Tip: add beans for more protein. Freezes well for future meals.

Avocado Toast with Eggs

Ingredients

For this classic avocado toast with eggs, toast two slices of whole grain bread for the base, mash one ripe avocado with lemon juice salt and pepper for spread, poach or fry two eggs for topping, and add sliced tomatoes or radishes for extra freshness if desired.

Instructions

Toast the bread until golden then spread the mashed avocado evenly on each slice, cook the eggs to your preference whether poached in simmering water for three minutes or fried in a pan until whites set, place the eggs on top of the avocado toast seasoning with salt and pepper, serve immediately for best texture.

Variation: add smoked salmon for omega-3s. Perfect quick breakfast.

Three Bean Salad

Ingredients

To toss this easy three bean salad, drain cans of kidney black and green beans for variety, chop one red onion and bell pepper for crunch, whisk vinegar olive oil sugar salt and pepper for dressing, and add chopped parsley for herb freshness.

Instructions

Combine the drained beans onion and bell pepper in a bowl, whisk the dressing ingredients until sugar dissolves then pour over the bean mix tossing to coat, let marinate in the fridge for an hour to blend flavors, serve chilled as a side or main.

Tip: use fresh herbs for brighter taste. Lasts days in fridge.

Grilled Tilapia Tacos

Ingredients

For these light grilled tilapia tacos, season four tilapia fillets with lime cumin salt and pepper, warm corn tortillas for wrapping, shred cabbage for slaw, mix yogurt lime and cilantro for sauce, and add avocado slices for creaminess.

Instructions

Grill the seasoned tilapia for three minutes per side until flaky, flake the fish into pieces, warm tortillas on the grill, fill with fish cabbage avocado and drizzle with sauce, serve with lime wedges.

Variation: use cabbage slaw with vinegar for tang. Great for summer gatherings.

Kale and Banana Smoothie

Ingredients

To blend this green kale and banana smoothie, use two cups of kale leaves stemmed, two frozen bananas for sweetness, one cup of almond milk for liquid, a tablespoon of almond butter for nuttiness, and a dash of cinnamon for warmth.

Instructions

Place all ingredients in a blender starting with milk then kale bananas almond butter and cinnamon, blend on high for one minute until smooth adding more milk if needed, pour into glasses and enjoy fresh.

Tip: freeze bananas ahead for creamier texture. Add protein powder for a meal replacement.

Cottage Cheese with Cherry Tomatoes

Ingredients

For this quick cottage cheese with cherry tomatoes, scoop one cup of low-fat cottage cheese, halve a pint of cherry tomatoes, drizzle with balsamic vinegar and olive oil, season with basil salt and pepper for flavor.

Instructions

Mix the halved tomatoes with vinegar oil basil salt and pepper letting sit for ten minutes to marinate, spoon over the cottage cheese and serve as a light lunch or snack.

Variation: add cucumber for more crunch. High-protein and low-cal.

Zucchini Noodles with Tomato Sauce

Ingredients

To make these low-carb zucchini noodles with tomato sauce, spiralize four zucchini for noodles, simmer a can of crushed tomatoes with garlic onion basil and oregano for sauce, add salt and pepper to taste.

Instructions

Sauté garlic and onion in a pan for three minutes then add crushed tomatoes and herbs simmering for fifteen minutes, meanwhile sauté zucchini noodles for two minutes until tender, top with sauce and serve.

Tip: don't overcook zoodles to avoid mushiness. Add meatballs for protein if desired.