What you can make with budget meal staples

Recently I published a post on my Instagram (@kayjnutrition) giving you some examples of staple ingredients you can buy to eat healthy on a budget.

Today I want to share with you how you can use these staple ingredients to build healthy meals.

Staple 1: Canned beans and legumes

Whether you're a vegan, vegetarian or just veg-curious, beans and legumes are a budget-friendly ingredient that can be used for bulking up your meals, or even serving as the main ingredient. Check out these recipes in my 1 week Plan 4-Ward meal plan using canned beans and legumes:

• Chickpea, Roast Veg & Brown rice salad

• Freezer Friendly Burritos

Staple 2: Brown rice

I've never understood why carbohydrate containing foods get such a bad wrap because personally, I find them so versatile! Brown rice especially can be used in a variety of dishes, from salads to stir-frys. Check out this recipe in my 1 week Plan 4-Ward meal plan using brown rice:

• Creative Chicken Fried Rice Bowls

Staple 3: Rolled oats

Rolled oats are an amazing source of fibre compared to sugary breakfast cereals on the market. Traditionally, when people think of oats, they think bland, gluggy oatmeal, but this couldn't be further from the truth! Check out my recipe for Peachy Keen Overnight Oats, available in my 1 week Plan 4-Ward meal plan.

Staple 4: Frozen vegetables

Utilising frozen vegetables helps avoid the time required to prepare fresh varieties. A bonus is that they also last longer than fresh varieties due to being kept in the freezer, meaning you can bulk buy when your favourites are on special! Want to start saving time and cooking with frozen vegetables? Check out my Tasty Tofu Stir-Fry recipe in my 1 week Plan 4-Ward meal plan.

Staple 5: Eggs

Eggs are a great affordable source of protein for vegetarians and omnivores. They can be used in hot dishes, eaten cold and are a common binding agent in baking cakes, cupcakes and slices. In my 1 week Plan 4-Ward meal plan, I give you the option to experiment cooking recipes with eggs for breakfast and dinner. Have a sneak peek at the recipes below!

• On-The-Go Banana Bread

• Pumpkin Spinach Quiche

Staple 6: Canned vegetables

Canned vegetables are a healthy, quick option for helping you reach your daily 2&5. Remember to drain and rinse them before you consume them! Check out how I use canned corn in my Healthy Quick Quesadillas by grabbing a copy of my 1 week Plan 4-Ward meal plan.

To gain access to these recipes and many more, click the image below to grab your copy of my 1 week Plan 4-Ward 1 week healthy, budget friendly meal plan!