Healthy Home Meals on a Budget

Healthy meals do not have to burn holes in our pockets. Here are some ways to have healthy and delicious meals at home on a budget.

Cooking at home allows us to have more control over what we eat. Not only can we ensure that our families get a healthy meal, but we can also do so more economically.

For example, we can mix a little brown rice into white rice. This small addition of brown rice will not increase our expenses much. We can also buy herbs and spices — they cost little and can be used for many rounds of cooking.

Below are some healthier recipes that you can try which won’t cost you more than $20 to prepare.

Sliced Fish and Bee Hoon Soup (Serves 4)

This easy-to-prepare dish can be cooked within 30 minutes and contains less than 400kcal per serving. Proteins should make up around ¼ of your meal, of which fish and tofu are especially healthy choices.

Snakehead fish fillet — $6
Brown rice bee hoon — $1.25
Tomatoes — $1.55
Spring onions — $0.85
Ginger — $1.14
Low-fat evaporated milk — $1.40

Total cost = $12.19

Full recipe.

Nasi Kuning (Serves 4)

This classic Indonesian rice dish has been made healthier with the use of brown rice in the recipe and is just 412kcal per serving. It also contains fish, which you should aim to get two servings of each week.

Brown rice — $5.05
Turmeric — $1.45
Coriander — $1.35
Pandan leaf — $1.15
Low-fat evaporated milk — $1.40
Tomatoes — $1.55
Green peas — $1
Lime leaves — $0.95
Lemongrass — $1.65
Can of tuna flakes — $2

Total cost = $17.75

Full recipe.

Indian Stir-Fried Chicken & Spring Onion (Serves 4)

This low-calorie dish is just 181kcal per serving (excluding bread or chapatti). Lean meats such as chicken give you more protein per calorie than fatty meats. It can be eaten with wholemeal chapatti or wholegrain bread.

Chicken breast — $5
Onions — $0.65
Ginger — $1.14
Green chilli — $1.45
Coriander seeds — $1.35
Cumin — $1.45
Turmeric — $1.45
Fresh coriander — $1
Garam masala — $2.10
Wholemeal chapatti — $2.75

Total cost = $18.34

Full recipe.

Tuna Potato Bake (Serves 4)

This delicious, cheesy potato bake is surprisingly healthy, containing just 338kcal per serving. Oily fish such as tuna, mackerel and tenggiri batang also contain omega-3 fatty acids, which is beneficial for a healthy heart. It takes just 10 minutes to prepare and 30 minutes in the oven to cook.