12 Budget-Friendly Anti-Inflammatory Meals For Healthy Eating On A Budget

Eating healthy on a budget is absolutely possible, and it doesn’t have to be complicated or expensive! With these 12 budget-friendly anti-inflammatory meals, you can nourish your body without breaking the bank. Packed with wholesome, affordable ingredients that are easy to find, these recipes not only support your health but also help you stick to your wellness goals without the financial stress. Whether you’re new to cooking or simply looking for easy-to-follow recipes, this collection will show you how to create delicious, anti-inflammatory meals that fuel your body and save you money. Say goodbye to expensive, processed foods and hello to simple, nourishing dishes that are both budget-friendly and good for you!

Sweet Potato and Black Bean Tacos

Sweet potato and black bean tacos are a delightful and nutritious option for anyone looking to eat healthy without breaking the bank. These tacos combine the sweetness of roasted sweet potatoes with the earthy flavor of black beans, creating a satisfying meal that bursts with taste. Plus, they are incredibly simple to prepare and can be customized to suit your preferences.

Whether you’re enjoying them for lunch or dinner, these tacos are sure to please. Topped with fresh avocado, cilantro, and a squeeze of lime, each bite offers a refreshing twist. Not only are they budget-friendly, but they are also packed with anti-inflammatory ingredients, making them a fantastic choice for healthy eating.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 8 small corn tortillas
• 1 avocado, sliced
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions

1. Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes in olive oil, chili powder, cumin, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes, or until tender.
2. While the sweet potatoes are roasting, heat the black beans in a small saucepan over medium heat until warmed through.
3. Warm the corn tortillas in a dry skillet for about 30 seconds on each side until pliable.
4. Assemble the tacos by placing a spoonful of black beans and roasted sweet potatoes on each tortilla.
5. Top with avocado slices, sprinkle with fresh cilantro, and serve with lime wedges on the side.

Turmeric Chicken and Rice

Turmeric chicken and rice is a delightful dish that combines tender chicken with the warm, earthy notes of turmeric. This meal not only bursts with flavor but also offers anti-inflammatory benefits, making it a great choice for healthy eating on a budget. It’s simple to prepare, requiring minimal ingredients and time, perfect for weeknight dinners or meal prep.

The rich golden hue of the turmeric adds a vibrant touch, while the chicken soaks up all the spices, creating a comforting and satisfying meal. Paired with fluffy rice, this dish is not just tasty but also nourishing.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 teaspoons ground turmeric
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1 cup long-grain rice
• 2 cups chicken broth
• Juice of 1 lemon
• Fresh parsley for garnish

Instructions

1. Season the Chicken: In a bowl, mix the turmeric, garlic powder, onion powder, salt, and pepper. Rub this mixture over the chicken breasts until well-coated.
2. Sear the Chicken: Heat the olive oil in a large skillet over medium heat. Add the chicken and cook for about 5-7 minutes on each side until golden brown and cooked through. Remove from the skillet and set aside.
3. Cook the Rice: In the same skillet, add the rice and stir for a minute. Then, pour in the chicken broth and lemon juice. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the rice is tender and fluffy.
4. Combine and Serve: Slice the chicken and serve it over the rice. Garnish with fresh parsley and additional lemon wedges if desired.

Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is a refreshing and flavorful dish that’s both nutritious and easy to prepare. With hearty chickpeas, vibrant cherry tomatoes, and briny olives, it offers a delightful balance of textures and tastes that will brighten any meal. Plus, it’s perfect for meal prep, making it a smart addition to your weekly menu.

Simple to whip up, this salad can be enjoyed on its own or as a side. Load it with fresh herbs for an extra burst of flavor and serve it chilled. It’s an ideal choice for anyone seeking budget-friendly anti-inflammatory meals.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, sliced
• 1/2 cup feta cheese, cubed
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine chickpeas, cherry tomatoes, black olives, feta cheese, red onion, and parsley.
2. In a separate small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Let the salad sit for at least 10 minutes before serving to allow the flavors to meld.
5. Serve chilled or at room temperature, and enjoy!

Garlic Roasted Brussels Sprouts

Garlic roasted Brussels sprouts are a delightful and simple way to enjoy this nutritious vegetable. The roasting process brings out their natural sweetness while the garlic adds a savory kick that makes them irresistible. Plus, they’re budget-friendly and perfect for a quick weeknight side dish.

With just a few ingredients and minimal prep time, you can have a delicious dish that pairs well with almost any meal. These sprouts become crispy on the outside and tender on the inside, making them a satisfying addition to your healthy eating plan.

Ingredients

• 1 pound Brussels sprouts, trimmed and halved
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• Salt and pepper, to taste
• 1 tablespoon balsamic vinegar (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the halved Brussels sprouts, olive oil, minced garlic, salt, and pepper. Toss until the sprouts are evenly coated.
3. Spread the Brussels sprouts on a baking sheet in a single layer.
4. Roast in the preheated oven for 20-25 minutes, or until they are golden brown and crispy, stirring halfway through.
5. If desired, drizzle with balsamic vinegar before serving for an extra flavor boost.

Cabbage and Carrot Stir-Fry

This cabbage and carrot stir-fry is a quick and tasty dish that’s easy to whip up on busy weeknights. With a vibrant mix of fresh vegetables, it offers a satisfying crunch and a natural sweetness from the carrots. Plus, it’s packed with anti-inflammatory benefits, making it a smart choice for healthy eating on a budget.

The stir-fry comes together in just a matter of minutes, making it perfect for those looking for a simple yet flavorful meal. It pairs wonderfully with rice or can be enjoyed on its own. Let’s dive into the recipe!

Ingredients

• 2 cups shredded cabbage
• 1 cup carrots, julienned
• 1 bell pepper, sliced (any color)
• 2 green onions, chopped
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• 1 tablespoon sesame seeds (optional)
• Salt and pepper to taste

Instructions

1. Heat the sesame oil in a large pan over medium heat. Add garlic and ginger, and sauté for about 30 seconds until fragrant.
2. Add the carrots and bell pepper to the pan, cooking for about 3-4 minutes until they start to soften.
3. Stir in the cabbage and continue cooking for another 5 minutes until all the vegetables are tender.
4. Pour in the soy sauce, mixing well to coat the vegetables. Season with salt and pepper to taste.
5. After removing from heat, sprinkle with sesame seeds if desired, and serve immediately!

Lentil and Vegetable Stew

Lentil and vegetable stew is a hearty dish that combines the earthy flavors of lentils with a variety of vegetables. This stew is perfect for those looking for a comforting meal that is both nutritious and affordable. It’s simple to make, requiring just a bit of chopping and simmering, making it ideal for busy days.

With its rich, savory taste and wholesome ingredients, this stew warms you from the inside out. It’s a great way to pack in a variety of nutrients, and you can easily customize it with whatever vegetables you have on hand. Plus, it stores well, so you can enjoy it for days!

Ingredients

• 1 cup lentils (green or brown)
• 4 cups vegetable broth
• 1 medium onion, chopped
• 2 carrots, diced
• 2 stalks celery, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz)
• 1 teaspoon dried thyme
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 tablespoon olive oil
• 2 cups spinach or kale, chopped

Instructions

1. Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery, and sauté until softened, about 5-7 minutes.
2. Stir in garlic and cook for an additional minute until fragrant.
3. Add the lentils, vegetable broth, diced tomatoes, thyme, cumin, salt, and pepper. Bring to a boil.
4. Reduce heat to low and simmer uncovered for about 25-30 minutes, or until lentils are tender.
5. Stir in the chopped spinach or kale during the last 5 minutes of cooking. Adjust seasoning if needed.
6. Serve warm, and enjoy your nourishing lentil and vegetable stew!

Spicy Chickpea and Quinoa Bowl

This Spicy Chickpea and Quinoa Bowl is a delightful blend of flavors and textures that’s both satisfying and nourishing. With its nutty quinoa base, tender chickpeas, and a hint of spice, this dish is not only comforting but also packed with anti-inflammatory benefits.

It’s a breeze to whip up, making it a go-to for busy weeknights. The combination of fresh ingredients and spices elevates it, while the creamy avocado adds a lovely richness. Plus, it’s budget-friendly, allowing you to eat well without breaking the bank. Enjoy this healthy meal that’s as enjoyable to prepare as it is to eat!

Ingredients

• 1 cup quinoa
• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1/2 teaspoon cumin
• 1/4 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• 1 red bell pepper, diced
• 1 avocado, sliced
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a saucepan, combine 1 cup of quinoa with 2 cups of water. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until the water is absorbed. Fluff with a fork.
2. Prepare the Chickpeas: In a skillet over medium heat, add olive oil. Once hot, toss in the chickpeas, paprika, cumin, cayenne pepper, salt, and pepper. Sauté for 5-7 minutes until chickpeas are heated through and slightly crispy.
3. Combine Ingredients: In a bowl, layer the quinoa and top with the spiced chickpeas and diced red bell pepper.
4. Serve: Add slices of avocado on top, garnish with fresh cilantro, and serve with lime wedges for an extra zing.

Zucchini Noodles with Marinara Sauce

Zucchini noodles with marinara sauce is a light and flavorful dish that brings a fresh twist to traditional pasta. The zucchini adds a satisfying crunch and pairs beautifully with a rich, homemade marinara. This meal is not only easy to prepare but also perfect for those looking to eat healthy without breaking the bank.

The combination of tender zucchini and tangy marinara creates a delightful taste experience. Plus, it’s a quick meal that can be on your table in about 30 minutes, making it perfect for busy weeknights or a simple lunch.

Ingredients

• 4 medium zucchinis, spiralized into noodles
• 2 cups marinara sauce (store-bought or homemade)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Prepare the Zucchini: Use a spiralizer to turn the zucchinis into noodles. Set aside.
2. Sauté Garlic: In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
3. Add Marinara: Pour in the marinara sauce and stir to combine. Let it simmer for about 5 minutes to warm through.
4. Cook Zucchini Noodles: Add the zucchini noodles to the skillet and toss them in the sauce. Cook for an additional 2-3 minutes, just until the noodles are tender but still have a bit of crunch.
5. Season and Serve: Season with salt and pepper to taste. Serve hot, garnished with fresh basil leaves.

Curried Cauliflower Soup

Curried Cauliflower Soup is a delicious and comforting dish that brings warmth and flavor to your table. With its rich blend of spices and creamy texture, this soup is not only tasty but also easy to prepare, making it a great option for busy weeknights.

The combination of cauliflower with curry spices creates a unique taste that is both satisfying and healthy. Perfect for a cozy meal, this budget-friendly recipe is an excellent way to incorporate anti-inflammatory ingredients into your diet.

Ingredients

• 1 medium head of cauliflower, chopped
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 4 cups vegetable broth
• 1 can coconut milk
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. In a large pot, sauté the onion and garlic in a bit of oil until translucent.
2. Add the chopped cauliflower and curry powder, stirring for a couple of minutes until fragrant.
3. Pour in the vegetable broth and bring to a simmer. Cook until the cauliflower is tender, about 15-20 minutes.
4. Blend the soup until smooth using an immersion blender or a regular blender.
5. Stir in the coconut milk and season with salt and pepper. Heat through before serving.
6. Garnish with fresh cilantro and enjoy your warming bowl of soup!

Oven-Baked Salmon with Asparagus

This Oven-Baked Salmon with Asparagus is a delightful meal that combines tender, flaky salmon with crisp, vibrant asparagus. It’s a simple dish that bursts with flavor, thanks to the bright notes of lemon and fresh herbs. Plus, it’s packed with nutrients and is a great choice for those looking to maintain a healthy diet without breaking the bank.

Preparing this meal is a breeze, making it perfect for a busy weeknight dinner. Just pop it in the oven, and you’ll have a delicious and nutritious meal ready in no time. The combination of omega-3 fatty acids in the salmon and the vitamins in the asparagus makes it a fantastic anti-inflammatory option that everyone will love.

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus, trimmed
• 2 tablespoons olive oil
• 1 lemon, sliced
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh herbs (like dill or parsley) for garnish

Instructions

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper. Arrange the asparagus around the salmon.
3. Drizzle olive oil over the salmon and asparagus, then sprinkle with minced garlic, salt, and pepper.
4. Top the salmon with lemon slices.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Garnish with fresh herbs before serving.

Quinoa Stuffed Bell Peppers

Quinoa stuffed bell peppers are a delicious and nutritious dish that’s easy to whip up. These vibrant peppers are filled with a hearty mix of fluffy quinoa, colorful vegetables, and zesty seasonings, offering a satisfying meal that’s also budget-friendly. The combination of flavors creates a delightful bite that’s both savory and slightly sweet, thanks to the natural taste of the bell peppers.

This recipe is perfect for busy weeknights, as it comes together quickly and can be customized with whatever ingredients you have on hand. Plus, it’s a great way to incorporate more plant-based foods into your diet, making it not only tasty but also anti-inflammatory. Here’s how to make your own quinoa stuffed bell peppers!

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 can black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh cilantro or parsley for garnish

Instructions

1. Preheat the oven to 375°F (190°C).
2. Cook the quinoa according to package instructions using vegetable broth or water.
3. In a large skillet, heat the olive oil over medium heat and sauté the onion until translucent, about 5 minutes. Add the garlic and cook for another 1-2 minutes.
4. In a bowl, combine the cooked quinoa, sautéed onion and garlic, black beans, corn, cumin, chili powder, salt, and pepper. Mix well.
5. Cut the tops off the bell peppers and remove the seeds. Place the peppers upright in a baking dish.
6. Stuff each pepper with the quinoa mixture, packing it tightly. If there’s leftover filling, you can place it around the peppers in the baking dish.
7. Cover the dish with foil and bake for 25-30 minutes. Remove the foil and bake for an additional 10 minutes to slightly char the tops.
8. Garnish with fresh cilantro or parsley before serving.

Apple Cinnamon Oatmeal

Apple cinnamon oatmeal is a warm, cozy breakfast that’s both delicious and easy to prepare. The sweet and slightly tart flavor of fresh apples combines beautifully with the comforting spices of cinnamon, making every bite a treat. This dish not only satisfies your taste buds but also offers a healthy dose of fiber and nutrients, perfect for starting your day on a good note.

Preparation is a breeze, making it an ideal option for busy mornings. Just cook the oats, add in diced apples, and sprinkle with cinnamon for a simple yet satisfying meal. Plus, it’s budget-friendly, allowing you to enjoy a nutritious breakfast without breaking the bank. Here’s how to make it:

Ingredients

• 1 cup rolled oats
• 2 cups water or milk
• 1 medium apple, diced
• 1 teaspoon ground cinnamon
• 1 tablespoon honey or maple syrup (optional)
• 1/4 teaspoon salt
• Chopped nuts (optional, for topping)

Instructions

1. In a saucepan, bring water or milk to a boil.
2. Add the rolled oats and salt; reduce heat to medium and simmer for about 5 minutes, stirring occasionally.
3. Add the diced apple and cinnamon to the oats and continue to cook for another 2-3 minutes until the apples are tender.
4. If desired, stir in honey or maple syrup for added sweetness.
5. Serve hot, topped with chopped nuts if using, and enjoy your healthy breakfast!