Here are some inexpensive healthy meals for you and your family. They are quick and easy meal options that are also very cost effective. In fact these meals will cost less than $5.00 per person and will take less than 30 minutes to make!
The fact is, healthy meal planning is an essential part of any weight loss plan. Meal preparation is also referred to as The Secret of Weight Loss in another article on this site.
Even though it may not have been referenced in any scientific journal or studied at any university, it still stands to reason that any weight loss plan or program requires careful and consistent preparation of inexpensive healthy meals in order to be successful.
Without this one factor, weight loss success is highly unlikely!
Of course, all of the meals must fulfill all the essential criteria of of a suitable weight loss meal. Here are the top nutritional principles for meal preparation:
1. Control the Source of Carbohydrates
2. Ensure the Meal Contains Protein
3. Control the Portion Size of the Meal
As a broad guideline, all easy healthy meals should contain the following macronutrient profile:
Carbohydrates 10-20 grams
Protein 10-30 grams
Fat 5-10 grams
In order to achieve maximum weight loss, ensure your meals only fall outside these macronutrients guidelines occasionally. For example, a breakfast meal may contain 30 grams of carbohydrates instead of the maximum 20 grams as suggested.
However, stick to the recommendations 80% of the time.
Here are some examples of inexpensive healthy meals (there are 2 options for each meals):
BREAKFAST:
20 grams of cereal (it must contain less than 15 grams of sugar per 100 grams)
2 teaspoons of LSA
2 teaspoon of psyllium husks
150mls of low-fat milk
Omelette:
2 whole eggs
50g diced tomato
50g diced onion
50g low-fat ham (if desired)
A dash of milk
Mix all ingredients well and cook in a pre-heated frypan with a teaspoon of oil. Then place on 1 slice of toast (no spread)
MID-MORNING:
1 tin of flavoured tuna
1 piece of fruit
15 almonds
LUNCH:
150g sliced chicken breast
100g sweet potato
50g peas
50g corn
30mls sauce (any)
Sandwich made with the following ingredients:
100g tuna
2 slices of bread
lettuce
tomato
*Try and limit this option as much as possible because it contains 2 serves of a high density carbohydrate (2 slices of bread)
MID-AFTERNOON:
100g yoghurt
100g low fat cottage cheese
1 Scoop of protein powder
mixed in 100mls of low fat milk and 150mls of cold, filtered water
DINNER:
Green Chicken Curry (serves 5)
500g sliced chicken breast
400 mls of coconut milk
2 tablespoons of green curry paste
2 tablespoons of fish sauce
2 large carrots sliced
1 large head of broccoli
2 large potatoes (diced)
1 tablespoon of oil
1 green capsicum sliced
1 tin of bamboo slices
Pre-heat the oil in a large frypan or wok. Add the green curry paste and fry for 1 minute. Then add the chicken and lightly fry until it starts to change colour. Then add the coconut milk and stir. Simmer for 3-4 minutes then add carrots, broccoli and potatoes. Simmer for 15-20 minutes, check regularly and stir. Once the potatoes may be easily pierced with a fork and the remaining vegetables and fish sauce. Simmer for another 5 minutes.
Remove from heat and serve.
150g lean red meal
100g pumpkin
100g broccoli
100g squash
30mls sauce (any)
There you have it! Several inexpensive healthy meal options for you and your family to enjoy.
Stephen Smith is the part-owner of Body Concepts, an Australian supplement company, and Focus On, a health and lifestyle magazine. Stephen has been involved in the health and fitness industry for over 18 years and after completing a science degree from the University of Western Australia, spent many years researching the most effective ways to help people lose weight quickly.
If you would like to get a FREE Special Report called, The Secrets of Weight Loss, click on the link.
This report covers exactly what you need to do to lose all the weight you want in record time!
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