Your eating habits can make or break your weight loss goals. Sure, working out regularly is crucial for shedding pounds, but experts agree that you can’t just rely on exercise if you are eating an unhealthy diet. If you’re trying to lose weight, meal prep is key. It can be hard to make healthy diet decisions after a long day at work—that’s where meal prepping comes in. But, it can be difficult to plan your meals out ahead of time on a budget. Thankfully, we reached out to an expert who gave us some delicious, healthy meals that are affordable, to boot!
To learn more about three healthy and affordable low-calorie meals, we spoke with Susan Schachter, a registered dietitian, nutritionist, and co-founder of 120/Life. She recommends a grilled chicken with roasted vegetables, lentil soup, and vegetarian chili. Not only are these meals low in calories, high in protein and fiber, and packed with nutrients, but they are also affordable and easy to prepare. They’re perfect for busy weeknights or meal prepping. Find out more about these healthy, affordable, and tasty meals below!
READ MORE: 4 Protein-Packed Recipes To Make This Week For Faster Weight Loss Over 40
Grilled Chicken With Roasted Vegetables
The first healthy meal that Schachter recommends making on a budget is a grilled chicken with roasted vegetables. "Chicken is a lean protein source that is low in calories and high in protein. The vegetables are nutrient-dense and provide fiber, vitamins, and minerals," she explains. "Grilling the chicken and roasting the vegetables adds flavor without adding extra calories." And, both chicken and vegetables are affordable and easy to find at most grocery stores. Schachter suggests roasting zucchinis and bell peppers (which are beneficial for gut health and immunity!) as a side.
Ingredients: 4 boneless, skinless chicken breasts, 2 bell peppers, 2 zucchinis, 1 onion, 2 tablespoons olive oil, juice of 1 lemon, salt and pepper to taste
Instructions:
1. Preheat the grill to medium-high heat.
2. In a large bowl, combine the chicken breasts, olive oil, lemon juice, salt, and pepper. Mix well to coat the chicken.
3. Place the chicken on the grill and cook for 6-7 minutes on each side, or until cooked through.
4. While the chicken is cooking, preheat the oven to 400°F (200°C).
5. Spread the sliced vegetables on a baking sheet and drizzle with olive oil, salt, and pepper.
6. Roast the vegetables in the oven for 15-20 minutes, or until they are tender and slightly browned.
7. Serve the grilled chicken with the roasted vegetables on the side.
Lentil Soup
Schachter also suggests lentil soup as a low-calorie meal. Sauté onions, garlic, and celery in a large pot until soft. Add vegetable broth, lentils, and chopped carrots, and simmer until the lentils are tender. "Lentils are a good source of plant-based protein and fiber," she notes. This superfood is also metabolism-boosting. "Lentil soup is low in calories and high in nutrients, making it a healthy and filling meal. Lentils are affordable and can be found at most grocery stores." You can season your vegetarian chili with salt, pepper, cumin, or other spices and herbs to boost weight loss.
Ingredients: 1 onion, 2 garlic cloves, 2 celery stalks, 1 cup dry green lentils, 4 cups vegetable broth, 2 carrots, 1 bay leaf, salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion, garlic, and celery in olive oil until they are soft.
2. Add the lentils, vegetable broth, carrots, and bay leaf. Stir well to combine.
3. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 30-40 minutes, or until the lentils are tender.
4. Remove the bay leaf and season with salt and pepper to taste.
5. Serve the lentil soup hot.
Vegetarian Chili
Lastly, Schachter recommends making vegetarian chili. This Mexican dish is usually made with meat but when you add onions, garlic, tomatoes, black beans, and vegetable broth, it makes for a healthy, vegetarian meal.
"This meal is packed with protein and fiber from the black beans, which can help keep you feeling full and satisfied," she says. "Vegetarian chili is also low in calories and fat, making it a healthy and filling meal. Canned tomatoes and black beans are affordable and easy to find at most grocery stores." Schachter suggests serving vegetarian chili with brown rice or whole-grain bread rather than refined, processed alternatives to prevent age-related diseases.
Ingredients: 1 onion, 2 garlic cloves, 2 tablespoons chili powder, 1 can of diced tomatoes, 2 cans black beans, rinsed and drained, 2 cups vegetable broth, salt and pepper to taste
Optional toppings: shredded cheese, diced avocado, plain Greek yogurt, and chopped cilantro
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil until they are soft.
2. Add the chili powder and cook for 1-2 minutes, or until fragrant.
3. Add the diced tomatoes, black beans, and vegetable broth. Stir well to combine.
4. Bring the mixture to a simmer and let it cook for 30 minutes, or until the chili has thickened.
5. Season with salt and pepper to taste.
6. Serve the chili hot with your choice of toppings.
The Bottom Line
Schachter also recommends, planning out your meals in advance, buying seasonal produce, cooking at home, and using lean proteins and whole grains when it comes to cooking healthy, low-calorie meals on a budget. Next time you're at the grocery store, try one of these nutritious and delicious meals. Your body will thank you!
