Budget Friendly Meals

Even with rising food costs, it’s still possible to create nourishing and satisfying meals. This week, we’re sharing delicious fiber-rich recipes that are comforting, budget-friendly, and tasty enough to keep everyone at the table happy.

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Taco Stuffed Sweet Potatoes

Make it a Full Plate Meal:  Prepare this one-dish meal as directed in the recipe. Choose your own 25% item. A cold drink would be perfect here.

75% water-fiber foods – sweet potatoes, black beans, corn, green onion, salsa, guacamole
25% foods – your choice

Cabbage Soup With Chicken & White Beans

Make it a Full Plate Meal: Enjoy a generous serving of this soup with your favorite whole-grain bread.

75% water-fiber foods – onion, garlic, cabbage, diced tomatoes, green chiles, white beans
25% foods – chicken, whole grain bread

Vegetable Ramen

Make it a Full Plate Meal: This recipe is the perfect example of how to Power Up a budget meal like ramen noodles. Simplify this meal idea by using a bag of frozen mixed veggies. Amp up the fiber even more by throwing in a can of rinsed and drained chickpeas and whatever greens you might have on hand - kale, spinach, collards, etc.

75% water-fiber foods – mixed frozen veggies (corn, peas, carrots, green beans), chickpeas, kale/spinach
25% foods – ramen noodles, sesame oil

Sheet Pan Tofu and Veggies

Make it a Full Plate Meal:  Prepare this one-dish meal as directed in the recipe. Feel free to add any other veggies you have on hand. Serve with brown rice.

75% water-fiber foods – onion, garlic, jalapeños, potatoes, cauliflower, brown rice
25% foods – tofu, dressing

Strawberry Banana Oatmeal

Make it a Full Plate Meal: Serve the oatmeal topped with strawberries and banana slices. Make it more filling by adding 1/2 cup of unsweetened yogurt as your 25% option.

75% water-fiber foods – rolled oats, banana, strawberries
25% foods – sugar, yogurt

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.