Budget meals

 

🌱 Here’s a budget-friendly meal plan that’s healthy, filling, and mostly plant-based (but can be adjusted). It's built around cheap staples like lentils, rice, oats, and seasonal vegetables, with simple recipes using minimal ingredients.

---

🧺 Budget Staples to Keep on Hand

• Grains: Brown rice, bulgur, oats, pasta

• Legumes: Lentils, chickpeas, beans (canned or dry)

• Vegetables: Potatoes, onions, carrots, cabbage, tomatoes (fresh or canned)

• Other: Olive oil, garlic, lemon, spices (cumin, paprika, cinnamon), flour

• Optional extras: Eggs, plain yogurt, canned tuna, peanut butter

---

🗓️ 3-Day Budget Meal Plan

---

🥣 Day 1

Breakfast:

• Oats cooked in water with banana slices and a pinch of cinnamon

• Black tea or coffee

Lunch:

• Mujadara (lentils and rice with caramelized onions)

• Cucumber & tomato salad with lemon + olive oil

Snack:

• Carrot sticks or a boiled potato with a pinch of salt

Dinner:

• Cabbage stir-fry (cabbage, onion, garlic, olive oil, chili flakes)

• Side of bulgur or leftover rice

---

🍅 Day 2

Breakfast:

• Toast with olive oil and za’atar (or peanut butter if available)

• Herbal tea

Lunch:

• Chickpea salad (boiled chickpeas, tomato, onion, parsley, lemon)

• Pita bread

Snack:

• A banana or a handful of sunflower seeds

Dinner:

• Vegetable soup (onion, carrot, potato, tomato paste, lentils)

• Served with bread

---

🥔 Day 3

Breakfast:

• Overnight oats with water or plant milk, raisins or any dried fruit

Lunch:

• Baked potatoes with garlic, olive oil, and herbs

• Side of sautéed greens (like swiss chard or spinach)

Snack:

• Cucumber with lemon and salt

Dinner:

• Pasta with tomato-garlic sauce (add chili flakes if desired)

• Sprinkle of herbs or chopped parsley if available

---

💡 Tips to Save More:

• Buy in bulk: Dried lentils, rice, and oats last long and are cheaper.

• Cook big batches: Use leftovers for lunch the next day.

• Use seasonal vegetables: Cheaper and fresher.

• Homemade dips: Make hummus or lentil spread instead of buying processed snacks.