Budget-friendly Meal Preps

As an avid FOODIE and a number cruncher I’ve decided that cooking on a budget shouldn’t mean canned beans and cup noodles day after day. If you are new to meal prep, fret not, we have some delicious home-cooked budget-friendly meal preps to recommend!

An important note to add in the recent outbreak of the unfortunate event of the COVID-19; many of us are confined to our own homes due to the quarantine rules. Even if thats not the case, it is recommended to stay home and of course, what better way to do your own meal prep to ensure the cleanliness of your meal?

This is not only a smart strategy to save some money and still be able to have hearty, fresh and nutritious meals; preparing your own food also means the peace of mind that the food you are consuming is hygienic and safe.

Today The Fit Loco is happy to share delicious and healthy recipes designed for small budgets.

Tuna Poke Bowl

1. Raw Tuna 200g (Per serving)
2. Half Avocado
3. 2 Fresh Limes
4. Shallots or Onions
5. Diced Mango
6. Handful of Cherry Tomatoes
7. Lettuce
8. Your choice of other leafy greens (such as Rocket, Kale, etc.)
9. Teaspoon of Olive Oil

Marinate Raw Tuna with Lime and dice it up into cubes.
Lay large leaflets of Lettuce as a base in a large bowl to keep Tuna Fresh. (and for good presentation!)
Add Cherry Tomatoes & other greens.
Add diced Tuna into the bowl.
Add diced Mangoes and onions.
Scoop Avocado flesh into the bowl.
Add Olive oil as a light dressing.
Squeeze more lime on the top.

Voila! Its ready to serve!

Chicken Breast with Spinach

1. Full Chicken Breast (Per serving)
Tip: Make 4 incisions on each fillet to allow more even cooking.
2. Spinach
3. 1 1/2 Tablespoon of Cream Cheese
4. Pepper
5. Salt
Healthier Choice: Sea Salt or Pink Salt
6. Handful of Cherry Tomatoes
Tip: Sliced into halves to allow aroma & flavour to seep while cooking.
7. Teaspoon of Olive Oil

Cut Chicken Breast into 2 fillets.
Sprinkle Pepper on the Chicken fillets.
Warm your pan to medium heat and add Olive Oil and wait 3 minutes.
Lay the fillets on the pan & sprinkle sea salt.
Cook for 5 minutes before turning the sides of the fillets.
Continue allow the other side to cook for another 7 minutes.
Meanwhile, add olive oil to another frying pan with low heat and add Spinach and stir.
Add Cream Cheese and Cherry Tomatoes with pepper and Sea Salt.
Lay Chicken breast fillets first on a plate & add your Cream Cheese mix.

Voila! Its ready to serve!

Salmon with Vegetables

1. Salmon Fillet 200g
2. Asparagus
3. Cauliflower
4. Pepper
5. Salt
Healthier Choice: Sea Salt or Pink Salt
6. Sesame Seeds
7. Diced Garlic & Butter Sauce (Optional, for extra taste)
8. Sesame Seeds

You can use other vegetables such as Kale, Spinach, Brocolli, Carrots, Brussel Sprouts, Green Peas, etc.

Cut Salmon fillet into 2 pieces
Add pepper and salt and rub it into the Salmon fillet.
Cut up Cauliflower, removing its leaves.
Cut away stems of Asparagus.
Put Olive Oil in a pan with medium heat and lay the Salmon.
Allow to cook for 2 minutes before flipping to the other side.
Boil Asparagus and Cauliflower.
Lay Salmon and boiled vegetables on a plate.
Sprinkle Sesame Seeds on the top & serve!

Optional: For extra flavour, mix unsalted butter mixed with diced garlic and pour it over the plate.

Avocado Toast with Poached Egg

1. Loaf of Wholemeal Bread
2. Avocado (Half)
3. 2 Eggs
4. Pepper
5. Salt
Healthier Choice: Sea Salt or Pink Salt
6. Cherry Tomatoes
7. Olive Oil
8. White Vinegar
9. Unsalted Butter (Optional)

Note: Adding Vinegar makes the whites of the egg firm while in heat disallowing it to disperse. (Read more here)

Cut 2 slices of Bread and toast them on a pan, 1 minute each side or till crisp.
Mash Avocado into a small bowl with Salt, Pepper & Olive Oil.
Boil water and add Vinegar and Stir the pot in a circular motion.
Crack eggs into the pot and watch it coagulate!
Scoop it out and place on a strainer to allow excess water to drain.
Spread Unsalted Butter on the Bread & Avocado Spread on top.
Place Cherry Tomatoes first & then the Poached Egg on top.
Sprinkle a little Pepper on top & its ready to be served!

Note: The above are for single servings. If you have a busy schedule, you can double or triple up the serving size. Set a day aside to prepare your meals and keep them refrigerated (no more than 2 days for freshness).

Also, these meal preps are guideline recipes by which you can tweak a little to spice up the flavour to your liking. We have chosen these recipes as are they’re simple, fuss-free and quick to prepare.

Be creative and share with us your thoughts and ideas if you feel like you’ve found an amazing recipe that we cannot miss!

A nutritional home-cooked meal is the way to go! So prepare yourself for a day of grocery shopping to stock up your home amidst this global crisis. Remember to always stay clean and safe!

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