How I Make 20 Healthy Meals for $30

Video Description

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 GEAR: 👋🏼NEW Lagerstrom 8" Chef's Knife Here https://brianlagerstrom.com/shop MEAT CHOPPER https://amzn.to/3PIDRoG 12" NONSTICK https://amzn.to/45aVAMA INSTANT POT https://amzn.to/3IklqS2 RICE COOKER https://amzn.to/3LAE4Jy 3QT PAN https://amzn.to/3YnCIG0 6qt CONTAINER https://amzn.to/3igUp4J STAINLESS BOWL https://amzn.to/3pTBCTo **As an Amazon Associate I earn from qualifying purchases** 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