Food creators share 5 healthy meal recipes for 2 on a $75 budget

Cooking healthy meals on a budget can seem overwhelming.

Set aside $75 for a trip to Trader Joe’s, prepare 5 recipes, recipe developer and food blogger Jenn Lueke creates a new series on social media, healthy meals for two for home cooks I showed you how to make a handful of

The 5-year food content creator shared her complete shopping list, additional best practices for her next trip to the store, and 5 healthy recipe ideas on “Good Morning America” ​​below .

Lueke regularly creates original recipes for her website, goodeats, and posts them on Instagram.

“I like grocery-carrying-type videos,” she says, referring to retailers familiar to home cooks, such as Costco, Trader Joe’s and Whole Foods, showing prices for more accessible and familiar products than niches. Citing trips to the store told.Influencer-backed wellness trends and products.

“Trying to show people how to eat healthy on a budget is kind of my main goal on TikTok,” she continued. I think that’s why it’s really appealing. [my content] They want to eat healthy, but it’s really overwhelming to see so many influencers promoting such an expensive product. and is what inspired all of this series. ”

She added: box.

In her latest series, Loueke chose to shop at Trader Joe’s.

“You can shop anywhere you know you like. Nothing brand-specific,” she explained.

The best grocery tips from a recipe expert

plan ahead

“I like to pick four or five meals a week and make a list out of them to find something that can be used for multiple things,” Lueke suggested.

For produce, for example, Lueke considers recipes that “use the same produce every day,” or using one ingredient in multiple ways.

“If you really wanted to cook a unique dinner every night and you hadn’t planned it, you could easily spend $200 or more at the grocery store.” [condiments] And with protein, you can easily get yourself a huge grocery bill. ”

Powerful ingredients that go a long way

Although eggs are not used in this recipe series, Lueke welcomes eggs as a staple ingredient that can be used in many meals and recipes.

She added, “I always get chickpeas and coconut milk. It’s like a great Paleo vegan option. I can freeze the veggies and add them to my smoothies if I’m not using them, so I have something every week. –Honestly, that’s true with all produce, I always chop everything up, but freeze it when not using it.

Easy, versatile protein for weekday dinners

“I like to make it like ground chicken or ground turkey if possible. I like chicken thighs because they’re a little cheaper than chicken breasts,” she said. “[Opt] for something more affordable [instead of] Anything pre-cooked or pre-portioned just makes it more expensive, because you can save as much as 50% if it takes a little longer to prepare.

5 Healthy Eating Grocery Lists on a $75 Budget

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1 1/2-2 pounds chicken breast

1 pack of Italian chicken sausage (5 sausages)

1 pound of ground chicken

1 pound frozen shrimp

15 ounce can of chickpeas

32 ounces chicken broth

1 bottle of creamy tahini

15 oz tin can light coconut milk

1 jar tamari, coconut aminos, or soy sauce

1 packet of raw cashew nuts

1 pound frozen cauliflower rice

1 large bag of chopped kale

1 bag of julienne carrots

1 jalapeno pepper

1 cucumber

4 large sweet potatoes

2 broccoli

2 large yellow onions

1 clove of garlic

4-inch piece ginger root (you can substitute grated ginger)

6-8 green onions (1 bunch)

1 pack of baby bella mushrooms (about 14 pieces)

2 red peppers

Pantry Item: Spices/Sauces

olive oil or avocado oil

sesame oil

rice vinegar

honey or maple syrup

salt & pepper

garlic powder

Italian seasoning

smoked paprika

curry powder

turmeric powder

cumin

grated ginger

red pepper flakes

After shopping, Lueke moves on to prepping the ingredients for the next five dishes. Everything you need is here. Be sure to check out the corresponding Instagram post for the full cooking instructions.

Meal 1: Ginger, sweet potato, & kale chicken soup

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2 tablespoons olive oil or avocado oil

1 1/2-2 pounds boneless chicken breast (cannellini bean sub for vegetarian option)

1 large yellow onion, chopped

4 cloves of minced garlic

1 + 1/2 inch pieces of ginger root, chopped

2 sweet potatoes (diced)

1 teaspoon salt (additional if desired)

1/2 teaspoon black pepper

1 teaspoon turmeric powder

4 cups chicken broth

3 cups fresh chopped kale

1/2 of 15 oz can light coconut milk

Meal 2: Curry chicken meatballs

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2 tablespoons avocado or olive oil

3/4 rhubarb onion, chopped

3 cloves of minced garlic

1 large sweet potato (diced)

1 sliced ​​red bell pepper

1/2 broccoli head, chopped

4 baby bella mushrooms, sliced

1 teaspoon salt, more as you like

1/2 teaspoon black pepper, more if desired

2 teaspoons curry powder

1 teaspoon turmeric

1 teaspoon cumin

3/4 teaspoon smoked paprika

1 tablespoon + 1 tablespoon grated ginger

1/2 of 15 oz can light coconut milk

1 lb ground chicken (instead of grilled tofu for vegetarian option)

1 tablespoon tamari, coconut aminos, or soy sauce

4-6 chopped spring onions

Sesame seeds, for topping (optional)

Meal 3: Cauliflower Shrimp Fried Rice

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12-15 Frozen Shrimp (for vegetarians, tofu substitute)

2 tablespoons olive oil or avocado oil

1 teaspoon salt

1/2 teaspoon black pepper

Garlic powder 1 teaspoon

1 teaspoon smoked paprika

1-inch piece ginger root, chopped

1/2 broccoli head, chopped

1/2 red bell pepper, chopped

4 baby bella mushrooms, chopped

1 jalapeno pepper, seeded and chopped

2/3 cup shredded carrots

2 green onions, chopped

1 pound frozen cauliflower rice

1/4 cup tamari, coconut aminos, or soy sauce

3/4 cup raw cashew nuts

Lime juice for serving (optional)

Meal 4: Chicken sausage & Veggie Sheet Bread Dinner

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1 large sweet potato (diced)

1/2 red paprika, sliced

1 broccoli head, chopped

6 baby bella mushrooms, sliced

1 pack of Italian chicken sausages (5 sausages) (substitute veggie sausages for vegetarian option)

2 tablespoons olive oil or avocado oil

1 teaspoon salt

1/2 teaspoon black pepper

1 tablespoon Italian seasoning

2 teaspoons smoked paprika

2 teaspoons garlic powder

Meal 5: Chickpea Crispy Tahini Kale Salad

“I’m not a salad fan, but this looks amazing,” she said of this dish on Day 5. loved it and it’s the plant-based option many people have been asking about.”

Plus, she shared her secret for actually crispy chickpeas: “Cook them in the air fryer.”

“Rinse the chickpeas, dry with a paper towel, season with all the seasonings, soak in olive or avocado oil, then put in the air fryer,” she suggests, lining the parchment. “18 to 20 minutes”

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1 cucumber

2/3 cup creamy tahini

3 tbsp sesame oil

2 tablespoons tamari, coconut aminos, or soy sauce

1 tablespoon rice vinegar

2 tablespoons honey or maple syrup

salt, pepper, garlic powder, red pepper flakes

3 cups fresh chopped kale

2 tbsp + 1 tbsp olive or avocado oil

2/3 cup shredded carrots

15 oz can chickpeas, rinsed

Garlic powder 1 teaspoon

1 teaspoon smoked paprika