We asked dietitists of 5 wrestling meals who save money without sacrificing nutrition

While the prices of the grocery store continue to increase, many people turn to “wrestling meals”, simple and inexpensive meals with basic or remaining ingredients, to extend their food budgets.

Preparing meals for the budget does not mean that you must compromise your nutrition goals. Here are five wrestling meals that are filled with protein and fiber.

1. Stir of black bean vegetables on brown rice

For a plant -based wrestling meal, sautéed with beans and vegetables.

“Canned beans, frozen vegetables and rice are always staples favorable to a budget, and together, they deliver vegetable proteins and a fiber that keeps you full”, Lena Beal, MS, RDN, LD, a cardiovascular diet with footmont Atlanta Hospital and spokesperson for the nutrition academy and Dietetics, said Metwell.

Brown rice is a good source of fiber, magnesium, iron and potassium, and half a cup of black beans contains 6 grams of protein and 4 grams of fiber. Research has shown that frozen vegetables, which are often more affordable, are just as nutritious as fresh products.

2. Türkiye on earth and Chile Lentil

You can make a big batch of chopped turkey and chili lentil in a slow cooker and freeze leftovers for days when you are tight on time.

Since lenses are often much cheaper than meat, combining them with animal proteins helps stretch your budget and stimulate the nutritional quality of the meal, said Beal.

The ground turkey is a good source of protein, but it does not contain any fiber. Lentils are an excellent stable source of protein and fiber: a quarter of cup of lenses provides 9 grams of protein and 4 grams of fiber.

3. Tuna salad and white beans with whole grain crackers

When you need a healthy meal on the go, try the canned tuna and the white bean salad with lemon and olive oil, said Beal.

The canned tuna has a lot of protein, but lacks fiber. Making a tuna salad with white beans and whole grain crackers adds that the missing fiber at the meal.

If you don’t like tuna or if you are concerned about mercury levels, look for low -mercury options like salmon or sardines. A 2023 Consumer Reports The survey suggests that pregnant people avoid canned tuna due to “dangerous points” of mercury levels in certain cans.

Depending on your preferences, canned tuna, salmon and sardines all add vitamin D, zinc, iron and omega-3 and omega-6 fatty acids to your diet.

4. Fénérant of oats with frozen fruits

Entho-grain oats is a good essential of the pantry by hand to stay at hand. These versatile grains can support heart health, weight management and good digestion.

“Oat flour makes an excellent breakfast base. Adding fat-free dry milk for additional proteins, then incorporating frozen or canned fruit. This simple breakfast costs around $ 1 per portion and provides 13 grams of protein and 5 grams of fiber,” said Bethany Thayer, MS, RDN, director of the Center for Health Promotion & Disease Prevention at Henry Ford Health in Detroit, said very well in an email.

You can also make one night oats for a quick and nutritious breakfast. Mix oats and milk in the refrigerator overnight and in the morning, garnish with frozen or canned fruit.

5. Spaghetti with whole grains with beans

Pasta is an ingredient in common wrestling meals. To make it more nutritious and filling, opt for whole grain spaghetti with canned beans and frozen vegetables.

Fourtes spaghetti have about twice as many fibers as standard spaghetti noodles. The fibers help not only to keep you full, but they can also support heart and intestinal health, as well as reduce the risk of cancer, diabetes and dementia.

“To hit all the food groups, you can add a glass of milk from non -greasy driving milk and a bowl of thawed frozen fruit,” said Thayer.

Be creative with your healthy wrestling meals

Preparing healthy wrestling meals does not have to feel overwhelming. Check your refrigerator and your pantry to see what you already have on hand. Make sure you look for fresh products or items that are about to expire. Then make a meal plan and buy sales to keep things affordable, said Thayer.

Even if you keep beans, canned tuna and whole grain pasta at hand, you don’t have to stick to boring and repetitive wrestling meals.

Dried or frozen herbs at low cost can transform your dishes. With just a little creativity and basic ingredients, you can prepare satisfactory meals that are culturally appropriate, tasty and nutritious, Beal said.