Anyone with Low-Cal Recipes on a Budget?

Hello everyone.  I'm new here and I like it so far, so I'll be lurking some more :)

I am a college student so I think the whole financial thing goes unsaid... anyway, I am trying to eat healthier.  Last year, over the span of about 5 months, I lost 40 pounds.  I have since maintained my weight, and have another 15 to go before reaching my ideal weight (30 for my bikini body...but 15 will be just fine  ).

My biggest problem is the healthiest foods are also very expensive.  I end up eating the same thing almost every day, and I am trying to avoid that.  Does anyone have any yummy, cheap recipes they'd like to share?

You can buy rice and dry lentis, there are tons of recipes online for them and on CC.

This looks tasty: http://allrecipes.com/Recipe/Amys-Spicy-Beans -and-Rice/Detail.aspx They used canned beans, but you can easily buy dry ones and cook them yourself.

UD

Try oatmeal with skimmed milk and 2 packs of equal, I eat that all the time, it really fills me up and it's around 160 cals. 

1/2 cup oatmeal

1 cup skimmed milk

2 packs of equal 

I heat it in the microwave for 1 min 45 secs.

= Low budget, Low Cal, Filling and yummy

Any recipe based around simple vegetables, grains and pulses (legumes) will cost least.  Eggs are pretty economical.  Treat relatively expensive meat, cheese and fish as flavourings rather than food in their own right.  Invest in herbs and spices to add lots of flavour to plain ingredients.   Fancy 'diet' foods and convenience foods generally should be avoided by and large because they're expensive and they're also not particularly healthy.  Some cheap, healthy meal ideas for you.

Bean Casserole with an Oat Topping

Carrot and Coriander Soup

Chickpea Burgers

Spicy Frittata

Winter Vegetable Broth

Here.  I made this yesterday:

2 cans chickpeas (with liquid)
2 cans stewed tomatoes (with liquid)
acini de pepe pasta
5 cloves garlic (minced)
red pepper flakes
rosemary
1-2 T. olive oil

1.  Saute garlic, rosemary, red pepper flakes in olive oil.
2.  Add 1 can chickpeas with liquid and other can of chickpeas pureed in blender w/ liquid + 2 cans of tomatoes.  Bring to a boil.
3.  Reduce to simmer and add 1/2 c. of pasta, simmer until tender.

It's super tasty and costs less than 10 bucks!  Also high in protein and other nutrients.

Canned Tuna flavored with relish (no mayo or very little mayo)... very cheap and filling because of all the protein.

Homemade pasta sauce... tomatoes, garlic, onions, mushrooms, peppers, and spices... I usually make up a huge batch and then divide it into 8 servings (freeze half if you want)... they way I make mine, the sauce is ~130 calories (and there is alot).

Fish from Kroger... it is in the freezer section. You get four filets for ~$8... I usually pair one filet with a canned vegetable (usually spinach, my favorite) for dinner.... 225 calories and I am full, all for under $3.

Veggie burgers are yummy... 100 calories per patty (I eat the Vegan ones) and they are usually $1.50 per patty.

I'll keep thinking...

If you shop around the perimeter of the supermarket you'll find all the produce, lean meats and fish, dairy products and breads.  You can find healthy bargains in any of those areas.

Produce - you need leafy greens.  Don't bother with expensive spinach - look for Kale and other greens at a much lower price.  Other produce that is usually lower in price, depending on where you live - cabbage, carrots, turnips, potatoes, onions.  Fruits - bananas are usually a good price.  Look for what's on sale that week and what's in season.

Fish - look for low priced salmon or trout portions.  These are usually 6 ounces and just right for one large meal or two smaller ones. 

Meats - extra lean ground beef may be more expensive, but it doesn't shrink when you cook it.  Tough, lean cuts like eye roast (top round) can be pot roasted.

Poultry - Turkey or chicken parts, bone in.  You can use the bones to make soup

Dairy - low fat or non fat

Breads - find a whole grain bread you like.  It tends to be pricy, but you won't be eating much of it so it will last

In the aisles - Frozen, plain vegetables of all kinds - look for sales
No salt added canned tomatoes, the store brand of canned pineapple and mandarin oranges (packed in juice).
Unprocessed cereals like old fashioned oats, not the pricy packets of flavored stuff.  Brown rice - look in the ethnic section.  Very often you will find rice at a much lower price than common brand names. 

I think that will get you started.  What you have to watch out for are processed foods that are labeled "healthy" or "diet".  These are full of additives and you are paying for fancy packaging instead of food.  Go for the fresh stuff.

Thanks so much everyone!

Original Post by rizzobella:

Thanks so much everyone!

 If you need specific recipes, be sure to ask! 

I buy a lot of tinned foods that do as a meal by itself, such as soup or ratatouille. Ratatouille from Asda is only 140 calories for the tin and is very cheap.

I keep a budget by buying what's on sale vs. the ingredients for recipes. If I can't think of something creative to do with what I have I search http://allrecipes.com/ I love that website because it will automatically adjust the recipe measurements for how many servings you want to make.

I've gotten in the habit of making this smoothie each morning for breakfast. I buy everything at Wal-Mart for around $20 and it lasts about 2 weeks:

1/2 banana 1/2 cup frozen blueberries 1/2 cup frozen strawberries 1/2 cup Plain Lowfat Yogurt 1 tbsp wheat germ 1 tbsp ground flaxseed

I also bought some Fiber-Sure and add about 5-10 more grams of fiber to it. I have found the fiber keeps me a lot more full till lunchtime and I can eat something quite small for lunch.  I put the recipe into the website here and it gave me an A with these stats:

Nutrition Facts Serving Size 338.1g   Amount Per Serving Calories 260 Calories from Fat 54 % Daily Value* Total Fat 6.0g 9% Saturated Fat 1.6g 8% Cholesterol 7mg 2% Sodium 89mg 4% Total Carbohydrates 44.6g 15% Dietary Fiber 7.7g 31% Sugars 28.2g Protein 10.9g Vitamin A 3% • Vitamin C 68% Calcium 26% • Iron 10% * Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.