In today’s world, where the cost of living seems to surge endlessly, pursuing affordable yet nutritious meals has become a relentless challenge.
But fear not, for there shines a guiding light in the realm of budget-conscious dining – a fitness enthusiast who has taken it upon themselves to revolutionize how we approach our culinary choices.
A culinary virtuoso who shared a promising mouthwatering adventure in budget meal prepping, he dares you to embark on a journey to deliciousness, all for less than a mere $10!
Brace yourself for a gastronomic experience that will delight your taste buds and soothe your wallet.
Step 1: Purchase the Ingredients
Head to your nearest Woolworths or grocery store and grab your needed items. You’ll find a packet of rice, a dozen eggs, a bag of frozen peas and corn, and a can of tuna – all for a total of $9.90.
Ingredients (for 4 servings):
- 320g of rice
- 1 dozen eggs
- Peas and corn (frozen or canned)
- 1 can of tuna
- Garlic powder
- All-purpose seasoning
- Onion powder
- Soy sauce (optional)
Step 2: Cook the Rice
Weigh out 320g of rice and cook it according to the package instructions. Once the rice is ready, set it aside.
Step 3: Prepare the Egg Mixture
In a bowl, crack all the eggs and season them with garlic powder, all-purpose seasoning, and onion powder. Give it a good mix to distribute the flavors.
Step 4: Cook the Egg and Rice Mix
Add the cooked rice to a wok or a large pan and pour in the seasoned egg mixture. Stir the egg mixture through the rice until the eggs are fully cooked.
Step 5: Add the Peas, Corn, and Tuna
Once the eggs are cooked, add the frozen peas and corn to the wok. You can use as much or as little as you like, depending on your preference. Then, add the canned tuna to the mixture for protein and flavor.
Step 6: Optional – Add Soy Sauce
You can add a splash of soy sauce to the mixture for an extra burst of umami. This step is optional but highly recommended for added taste.
Step 7: Portion Out the Meal
Grab four meal prep containers and evenly portion the rice, egg, peas, corn, and tuna mixture. This will give you four ready-to-go meals for the week.
Step 8: Store and Enjoy
Seal the containers and store them in the fridge. Throughout the week, you can grab a container and enjoy a delicious and budget-friendly meal that will keep you satisfied and energized.
Simple And Affordable
There you have it – a brilliant meal prep option that is both simple and budget-friendly, costing less than $10 and yielding four delicious and nutritious meals.
Savor the delightful combination of rice, eggs, and tuna as you embark on a culinary journey of flavors and textures.
With this wallet-friendly and wholesome meal, you can fuel your body with nourishing ingredients while keeping your budget intact.
Say goodbye to expensive takeout and hello to an innovative and tasty meal prep solution that won’t break the bank.
Not only does this meal provide incredible value, but it also offers the convenience of being pre-prepared, saving you precious time and effort during busy weekdays.
Embrace the joy of having delicious and satisfying meals ready whenever needed.
And the best part? The versatility of this meal prep dish allows you to customize and experiment with various ingredients, making it a genuine culinary canvas for your creativity.
Add your favorite spices, herbs, or veggies to elevate the flavors and entertain your taste buds.
A Cost-Effective and Nutritious Meal Solution
1. Rice
Rice is a staple food for millions of people around the globe and for a good reason. It serves as an excellent source of carbohydrates, which are essential for providing the energy needed to fuel our daily activities and support bodily functions.
Carbohydrates are the body’s primary energy source and play a vital role in maintaining physical and mental performance. When we consume rice, our bodies break down carbohydrates into glucose, used as fuel for our cells and organs, keeping us energized and ready to take on the day.
2. Eggs
Eggs are indeed a nutritional powerhouse, making them a valuable addition to this meal. Eggs with high-quality proteins provide all the essential amino acids required for various bodily functions, supporting muscle repair and overall health.
In addition to proteins, eggs contain an array of essential vitamins and minerals, including vitamin B12, riboflavin (vitamin B2), selenium, and phosphorus, all contributing to various physiological processes.
One standout nutrient found in eggs is choline. Choline is essential for brain health and plays a vital role in cognitive function, memory, and learning. It also supports the nervous system and is crucial during pregnancy for proper fetal brain development.
3. Peas and Corn
Peas and corn are beautiful additions to this meal, not only for their delicious taste but also for their incredible nutritional value. Both vegetables are rich sources of dietary fiber, which plays a crucial role in maintaining digestive health and promoting a feeling of fullness, helping to control appetite and manage weight.
Additionally, peas are a great source of vitamin C, an essential nutrient that supports the immune system and aids in the body’s ability to absorb iron from plant-based foods. Vitamin C also acts as an antioxidant, protecting cells from damage caused by free radicals.
On the other hand, corn is abundant in vitamin A, a vital nutrient for maintaining healthy vision, skin, and immune function. Vitamin A also promotes the health of the mucous membranes, which act as barriers to protect the body from pathogens.
4. Tuna
Tuna is a fantastic addition to this meal, elevating it to a satisfying and filling option. Packed with protein, tuna provides the necessary nutrients to keep you energized and full for longer periods. Its protein content supports muscle repair and growth, making it an excellent choice for those with active lifestyles or fitness goals.
Tuna is a rich source of omega-3 fatty acids, which are known for their numerous health benefits, especially for heart health. These essential fatty acids help lower bad cholesterol levels, reduce inflammation, and promote cardiovascular well-being.
User Reactions and Comments
As with any viral video, this meal prep guide sparked a flurry of reactions from viewers.
Many praised the simplicity and affordability of the recipe, with one user commenting,
“Easy meal prep for work. Imma try this next week… does it dry out much?”
However, it’s essential to remember that individual dietary needs and preferences may vary.
While this meal prep is budget-friendly and incorporates various nutrients, some viewers questioned the portion sizes and possible dietary restrictions.
One viewer commented, “Replace the tuna with chicken if you need extra protein as well.”
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Sources:
Sources:
- pubmed.ncbi.nlm.nih.gov/31619630/
- healthline.com/nutrition/6-reasons-why-eggs-are-the-healthiest-food-on-the-planet
- helpguide.org/articles/healthy-eating/high-fiber-foods.htm
- medicalhealthauthority.com/info/tuna-benefits.html
This article was produced and syndicated by Viral Chatter. It was inspired by this video:
@chrismertz.fit IG: chrismertz.fit for full recipe // Budget meal prep for less than $10! Tuna Stir Fry Calories: 573 C: 74 F: 14 P: 31 320g Rice 12 Eggs 500g Peas and corn 1 can of tuna $1.40 Rice $4.80 Eggs $2.80 Peas and Corn $0.90 Tuna Total $9.90 / $2.475 per serve #budgetmealprep #budgetmeals #budgetrecipe #mealprepideas #mealprep ♬ The Calling – Tchami & Marten Hørger
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Martha A. Lavallie
Martha is a journalist with close to a decade of experience in uncovering and reporting on the most compelling stories of our time. Passionate about staying ahead of the curve, she specializes in shedding light on trending topics and captivating global narratives. Her insightful articles have garnered acclaim, making her a trusted voice in today's dynamic media landscape.
