11 Ingredients, Endless Meals!

11 Ingredients, Endless Meals! This Budget Meal Prep HACK Saves You Time & Money!

Want to eat healthy without breaking the bank? I’ve summarised a guide from a YouTube video and added in relevant nutritional information, showing you how to create healthy and easy meals throughout the week, all using high-quality ingredients and for under $3 per serving!

Roasted Vegetables:

• We'll start with roasted sweet potatoes - a filling and nutritious carb source.

• Sweet potatoes are more expensive than white potatoes, but their added nutrients are worth it!

• Simply scrub, dry, and roast them at 425°F for about 40 minutes.

• While the sweet potatoes roast, toss broccoli florets with olive oil, salt, pepper, and minced garlic for another delicious roasted side.

Savory Crepes (Gluten-free & Dairy-free):

• These cassava flour crepes are surprisingly affordable and perfect for both sweet and savory meals!

• Blend cassava flour, eggs, coconut milk, water, coconut oil, and salt for a thin batter.

• Use a crepe pan for best results, swirling the batter to create a thin layer. Cook for 1-2 minutes per side.

• Tip: If your pan is too hot, the batter will bubble excessively. Reduce heat and try again!

• Store leftover crepes with parchment paper in between to prevent sticking.

Mashed Sweet Potato:

• For some variety, transform some roasted sweet potatoes into a creamy mash.

• Simply scoop out the flesh, add butter/milk (or dairy-free alternatives), and mash with a hand mixer for a fluffy texture.

Roasted Chickpeas:

• Roasted chickpeas are a fantastic source of plant-based protein and healthy fats.

• Drain and rinse canned chickpeas, then dry them thoroughly for extra crispiness (see recipe blog post for detailed drying tips).

• Toss the chickpeas with olive oil, spices (smoked paprika, onion powder, garlic powder) and roast at 400°F for 20-30 minutes, shaking halfway through.

Multitasking Magic!

• While the chickpeas roast, whip up two more things on the stove.

• Meal prepping is all about efficiency!

• Here's where multitasking comes in - cook something in the oven while prepping stovetop items.

Strawberry Chia Seed Jam (Sugar-sweetened & Low-Cost):

• This jam is a healthy and delicious topping for breakfasts, snacks, or even desserts.

• Dice up a pound of strawberries and simmer them with maple syrup and lemon juice.

• Mash the strawberries for your desired consistency and stir in chia seeds. Let cool before storing.

• Tip: Save money by using fruits that are on sale!

Hard-Boiled Eggs (Perfectly Cooked & Easy to Peel):

• Hard-boiled eggs are a protein powerhouse and a meal prep staple.

• Bring water to a boil, then reduce heat and add eggs. Cook for 8-9 minutes for medium-boiled or 14 minutes for fully hard-boiled.

• Immediately transfer eggs to an ice water bath to stop cooking. Peel and store in the fridge.

More Delicious Prepped Ingredients:

• Tuna Salad: This popular salad is made with canned tuna, celery, red onion, parsley, mayonnaise, Dijon mustard, and seasonings.

• Pickled Red Onions (tangy & flavorful): Thinly sliced red onions are pickled in a quick brine of hot water, apple cider vinegar, maple syrup, and salt.

• Balsamic Vinaigrette: A simple and versatile dressing made with olive oil, balsamic vinegar, honey, Dijon mustard, garlic, salt, and pepper.

• Maple Mustard Tahini Dressing: Drizzle this creamy dressing on everything! Made with tahini, Dijon mustard, maple syrup, lemon juice, water, garlic, salt, and pepper.

Endless Meal Ideas with Your Prepped Ingredients:

• Strawberry Crepes for Breakfast: Top a crepe with strawberry chia seed jam, yogurt, sliced strawberries, and almonds for a restaurant-worthy breakfast at just $2.17!

• Tuna Salad Wrap: Spread mashed sweet potato on a crepe, layer with baby spinach, cucumber, roasted red pepper, and tuna salad for a protein-packed and veggie-filled lunch.

These are just a few ideas to get you started!

Here are some additional tips for healthy meal prepping:

• Use whole grains whenever possible for added fiber and nutrients.

• Choose lean protein sources like grilled chicken or fish.

• Include plenty of fruits and vegetables for a variety of vitamins and minerals.

• Portion out your meals to avoid overeating.

• Store your prepped ingredients in airtight containers in the refrigerator for up to 4 days.

With a little planning and creativity, you can easily create healthy and delicious meals all week long on a budget!

Note: This post was adapted from a YouTube video. As a former journalist, I like to research science-based nutrition facts and figures and summarise the content for my readers. Call it health-tainment.