🍽️ Your New Favorite Healthy Meal
Eating healthy doesn’t mean boring food! This delicious diet-friendly recipe proves that nutritious meals can be packed with flavor and satisfaction. Perfect for anyone watching calories, managing weight, or simply choosing better nutrition. Whether you’re meal prepping for the week or need a quick healthy dinner solution, this recipe checks all the boxes. Let’s get cooking!
📖 What Makes This Recipe Special
These cheap, healthy meals were born from experience. This is exactly how Lorn and I used to eat (and still do sometimes) & I think these budget meals are so useful and delicious that I had to share. Get a free bag of fresh coffee with any Trade subscription: https://www.drinktrade.com/brian.
WATCH NEXT: Healthy Meal Prep That ACTUALLY Tastes Good: https://youtu.be/n8dAvpqE0M4?si=eN1V7XJ1Cv6GmDxB
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GROCERY LIST
4 bone-in chicken legs
2lb/1kg bag of dried black beans (sub 4 cans)
12 eggs
2 onions
1 avocado
12oz/350g Carrots
Head of cabbage
Kale (2lb/1kg bag)
Head garlic
Poblano
Button mushrooms
cilantro
Cherry tomatoes
Frozen peas
Bag rice
Feta
8oz/220g can tomato sauce
tomato paste
Tostada shells
PANTRY
Cooking oil
Salt
Pepper
Hot sauce
Better than bouillon
Ground cumin
Chili powder
Onion powder
Garlic powder
Vinegar
Dried oregano
Turmeric
Pickled jalapenos
Oyster sauce
Soy sauce
Sesame oil
Mayo
Sriracha
RECIPES (feeds 2)
NIGHT 1 Beans, greens, and rice
Ingredients:
1lb/.5kg dry black beans
Olive oil
1T cumin
1T chili powder
1T onion powder
1T garlic powder
1T vinegar or lime
Beans:
Soak overnight. pressure cook, high 45 min.
Add 2-3T oil to saucepan over med heat. Add cumin, chilli pow, onion pow, garlic pow. Cook 30-45 sec. Add half of cooked beans & 1c of bean cooking liquid. Mash beans as they simmer for 3min. Add remaining beans into pan with pinch of salt & 1T vinegar
Sofrito Rice:
1 onion
1 poblano pepper
4 cloves garlic
Handful of cilantro
400g (2c) rice, rinsed
Olive oil
12g (2 1/2t) salt
5g (2t) cumin
30g (2T) tomato paste
650g (2 3/4c) water
8oz/220g can tomato sauce
Finely chop onion, poblano, garlic, & cilantro together
Add 2-3T oil into large pot (with lid) over med heat followed by rice. Stir ,fry 3-4 min til toasted. Add chopped aromatics & salt. Fry til onions are softened, 5min. Add cumin, tomato paste. Cook til mix turns to a rust color. Add water, bring to simmer, cover, & cook in a 350F/175C oven for 20 min. Remove, allow to sit covered for 10 min.
Kale:
4 cloves garlic, minced
2lb/1kg bag chopped kale
Water
salt
Add oil to large saute pan over med heat. add garlic, saute til fragrant. add kale & splash of water. cover pan & steam 4-5min. Stir. Add large pinch salt & saute another 5min until stems are tender.
Other ingredients:
Egg (1 per portion)
Hot Sauce
Top with soft-cooked egg & hot sauce.
NIGHT 2 Chicken Dinner
4 chicken legs
Season chicken with salt & pepper. Bake 450F/230C, 45 min on parchment lined sheet pan. Serve with reheated rice & kale from night 1.
NIGHT 3 Chicken soup
400g (2c) rice, rinsed
Water
Salt
1 onion, medium diced
2 cloves garlic
250g/8oz ½ bag of carrot sticks
350g (½ head) sliced cabbage
1g (1/2t) dried oregano
2g (1t) black pepper
1g (1/4t) turmeric
75g (4T) better than bouillon chicken (sub 2 bouillon cubes)
100g (1c) frozen peas
Chicken from 2 legs, chopped (from Night 2)
Cook rice, 550g water, & 8g salt in rice cooker (or stovetop). Reserve 2c. Store the rest in fridge for night 5.
Add olive oil to dutch oven over med heat with onion, garlic, carrot, cabbage, & lrg pinch salt. Sweat veg for 10min until softened. Add bouillon & 8c/1600g water. Bring to boil, reduce heat to low, cook til veggies are tender. Add chicken meat & peas.
Add 1/2c cooked rice to bowl, a pinch of the garlic kale, & soup. Use remaining cup of rice for the next day’s lunch.
NIGHT 4 Tostadas
4 Tostada shells
Cherry tomatoes, quartered
Avocado, cubed
Refried beans (night 1)
Pickled jalapenos
Feta
Cilantro
Hot sauce
Toast tostada shells in 350F/175C oven til warm. Add reheated beans, toms, avocado, jalapenos, feta, cilantro, hot sauce
NIGHT 5 Fried rice
Oil
8oz/225g mushrooms, sliced
½ head cabbage, chopped
4oz/110g carrots, chopped
4 eggs
500g/1lb stale rice
100g/1c frozen peas
Stir fry sauce (75g/.25c oyster sauce, 50g/3T soy sauce, 15g/1T sesame oil)
Sriracha mayo (2 part mayo/1 part sriracha)
Heat lrg nonstick over med-high, add oil, mushrooms, salt. Cook til browned. Transfer to bowl. Add oil, carrots, cabbage, salt to pan. Stir & cover with lid to steam, 5 min. Transfer to bowl with mushrooms. Add oil & eggs to pan, scramble. Transfer to bowl. Add oil & rice to pan. cook 3-4 min until heated. Add peas, stir fry sauce, & cooked veg/eggs. stir to combine. Cook 3 min. Serve, top w/ sriracha mayo
CHAPTERS
0:00 Introducing the grocery list
2:18 Night 1 Beans, greens, and rice
7:21 Night 2 Chicken dinner
8:29 Night 3 Chicken soup
10:36 Trade coffee
11:36 Night 3 continued
12:36 Night 4 Tostadas
13:46 Night 5 Fried rice
In this detailed video tutorial, Brian Lagerstrom shows you exactly how to create a nutritious meal that delivers on all fronts:
- 🎯 Perfectly Balanced Nutrition: Optimal protein, healthy fats, and smart carbs working together
- 💪 Keeps You Satisfied: No more hunger pangs an hour after eating
- ⏰ Quick & Easy Prep: Fits into even the busiest schedules
- 🌟 Amazing Flavor: Healthy food that actually tastes incredible
- 💰 Budget-Friendly: Uses affordable, accessible ingredients
📊 Nutritional Information
| Nutrient | Amount Per Serving | % Daily Value |
|---|---|---|
| Calories | 300-450 kcal | 15-23% |
| Protein | 28-40 g | 56-80% |
| Carbohydrates | 25-35 g | 8-12% |
| Dietary Fiber | 6-10 g | 24-40% |
| Total Fat | 10-18 g | 13-23% |
| Saturated Fat | <4 g | <20% |
| Sodium | 400-700 mg | 17-30% |
*Nutritional values are estimates based on typical ingredients. Actual values may vary depending on specific brands and portion sizes. Percentages based on a 2,000 calorie daily diet.
💡 Smart Diet Strategies
- 🥗 Volume Eating Technique: Maximize vegetables to create larger, more satisfying portions without adding excessive calories. Fill half your plate with colorful, non-starchy vegetables for optimal nutrition and satiety.
- 🍗 Lean Protein Priority: Choose high-quality protein sources like chicken breast, fish, tofu, or legumes. Protein helps preserve muscle mass during weight loss and keeps you feeling full for hours.
- 🌾 Smart Carb Selection: Opt for complex carbohydrates like quinoa, brown rice, sweet potatoes, or whole grain pasta. These provide sustained energy without blood sugar spikes and crashes.
- 🥑 Healthy Fat Balance: Include moderate amounts of beneficial fats from avocados, nuts, seeds, or olive oil. Healthy fats support hormone production, nutrient absorption, and long-term satisfaction.
- 🧂 Flavor Without Calories: Use herbs, spices, citrus juice, and vinegars liberally to add excitement to your meals. You don’t need heavy sauces or excessive oil to make food taste amazing.
- 📏 Portion Awareness: Use visual cues like the palm of your hand for protein, fist for carbs, and thumb for fats. This intuitive approach makes portion control sustainable long-term.
👨🍳 Meal Prep Success Tips
- 📦 Batch Cooking Power: Prepare 4-6 servings at once and portion into individual containers. This saves time and ensures healthy options are always ready.
- ❄️ Freeze Smart: Most meals freeze beautifully for 2-3 months. Label containers with contents and date for easy tracking.
- 🥡 Storage Solutions: Invest in quality glass or BPA-free plastic containers with tight seals. Proper storage maintains freshness and prevents soggy reheated meals.
- 🔪 Prep Day Efficiency: Dedicate 2-3 hours on Sunday to wash/chop vegetables, cook grains, and prepare proteins. This makes weeknight assembly a breeze.
- 📝 Track Your Success: Keep a simple food journal or use an app to monitor how different meals make you feel. This helps identify which recipes work best for your body and goals.
- 💧 Hydration Matters: Drink a glass of water 15-20 minutes before meals to support digestion and help with natural portion control.
❓ Common Questions Answered
🤔 Can I adjust this recipe for my specific diet?
Absolutely! This recipe framework is highly adaptable. For low-carb or keto diets, reduce or eliminate grains and starchy vegetables while increasing healthy fats. For vegetarian or vegan options, substitute plant-based proteins like tofu, tempeh, chickpeas, or lentils. For gluten-free needs, verify all packaged ingredients are certified gluten-free and use appropriate grain alternatives.
⏱️ How long will this stay fresh?
When properly stored in airtight containers in the refrigerator, this meal maintains optimal quality for 3-4 days. For best results, store components separately when possible and assemble just before eating. Frozen portions stay good for up to 3 months—thaw overnight in the refrigerator before reheating.
🔥 What’s the best way to reheat?
Microwave at 70% power for 2-3 minutes, stirring halfway through to ensure even heating. Alternatively, reheat in a covered skillet over medium-low heat with a splash of water or broth to maintain moisture. Add fresh herbs or a squeeze of lemon after reheating to brighten flavors.
💰 Is eating healthy really expensive?
Not at all! Strategic shopping makes healthy eating affordable: buy seasonal produce, purchase proteins in bulk and freeze portions, use dried beans and lentils, shop sales and use coupons, and reduce food waste through meal planning. Home-cooked healthy meals cost significantly less than restaurant food or processed convenience items.
📺 Video Creator: Brian Lagerstrom
🎬 Published: 2023-10-12 16:00:00 | 🆔 Video ID: -4PZHHCUJZc
