5 Anti-Inflammatory Dinners You Can Make for Under $55 Total

Each recipe provides at least 2 servings and is packed with anti-inflammatory ingredients like sweet potatoes, leafy greens and omega-3-rich fish.

Reviewed by Dietitian Maria Laura Haddad-Garcia

Welcome to Thrifty. A weekly column where nutrition editor and registered dietitian Jessica Ball keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make Earth-friendly choices without overhauling your entire life. 

Having a delicious and healthy meal doesn’t have to be expensive—and these recipes are proof. And whether you’re trying to cook more at home or eat a little healthier, these dishes are here to help. Plus, they’re packed with inflammation-fighting foods like dark orange vegetables, leafy greens and omega-3-rich fish. These foods can help reduce pesky signs of inflammation like brain fog, joint aches, digestive distress and even high blood pressure. And we did the math so you can easily see how these five nights of meals would fit into your food budget. Each recipe contains at least two servings; they’re perfect for smaller households.

We calculated the food cost here based on typical supermarket prices available online. And if a recipe didn’t use up all of an ingredient, we found other recipes to use it (or offer suggestions for leftovers so nothing goes to waste). Opting for store brands, shopping the sales and prioritizing canned and frozen ingredients are great ways to save money on your shop, regardless of what you plan to make. We also did not include ingredients many people have stocked in their pantries, like oil, salt, pepper and spices, plus popular condiments like mustard, hot sauce and soy sauce. If you don’t have a specific spice, you can swap in something you do have or skip it. We also provide some examples of what’s actually necessary and what swaps could do the trick in a pinch.

So, without further ado, here are five healthy, anti-inflammatory dinner recipes you can make for less than $55 total.

Dinner 1: 3-Ingredient Roasted Red Pepper Soup with Chickpeas

Makes 2 servings. Total cost: $11.47 ($5.73 per serving) 

The first meal of this batch is arguably the easiest and quickest to make—it only takes five minutes of active time! This recipe is a prime example of how packaged foods can help you eat more vegetables if you’re crunched for time or on a budget. Simply bring the roasted red pepper soup to a simmer and stir in the chickpeas and spinach. Plus, it packs an impressive 26 grams of protein and 15 grams of fiber in a generous 2-cup serving. Dressing up canned soups with vegetables, grains or legumes is a great way to boost the protein, fiber and other nutrients for a healthy meal in a pinch. (Note: You will have a bit of leftover spinach, so feel free to add it to the Baked Eggs in Tomato Sauce with Kale tomorrow.)

Dinner 2: Baked Eggs in Tomato Sauce with Kale 

Makes 4 servings. Total Cost: $13.06 ($3.26 per serving) 

As a dietitian on a budget, this is a meal I make almost every single week. I usually have all the ingredients on hand since the main components are frozen greens, canned tomatoes and eggs. Leafy greens and dark red vegetables like tomatoes are packed with anti-inflammatory compounds and antioxidants, and opting for frozen or canned versions allows you to reap the nutritional benefits without worrying about food waste. This is another recipe where you can add vegetables you need to use up; just sauté them up with the frozen kale at the beginning. It’s not only on the table in 30 minutes flat but is packed with protein and fiber for something super filling and delicious.

Dinner 3: Black Bean Fajita Skillet Served over Leafy Greens 

Makes 2 servings. Total Cost: $13.87 ($6.94 per serving) 

If you want to eat more nourishing foods on a budget, beans will likely become one of your go-tos. They’re packed with fiber, protein and several micronutrients your body needs to thrive, like potassium, folate and iron. Not to mention, they’re a fraction of the price of other high-protein foods like meat or fish. And the packaged fajita vegetables add an anti-inflammatory boost without adding any prep time. Toss the veg in a skillet and sauté until tender. Stir in the black beans, top with whatever seasonings you like and finish with a sprinkle of cheese. Here, we opt to serve it over a bed of leafy greens for even more anti-inflammatory benefits.

Dinner 4: Easy Spicy Salmon Cakes Served over Leafy Greens 

Makes 4 servings. Total Cost: $8.68 ($2.17 per serving) 

You may have heard that you should eat more fish and seafood, and part of the reason is that they contain omega-3 fatty acids. This type of unsaturated fat provides anti-inflammatory benefits to your brain, heart, eyes, immune system and more. Salmon is one of the top food sources of omega-3s, boasting 109% of your daily needs in a 3-ounce serving. That said, it can be pretty expensive to buy fresh or even frozen. That’s why I opt for canned omega-3-rich fish like salmon, tuna, mackerel and sardines to help me reap the benefits without breaking the bank. Plus, they have a much longer shelf life and are an easy protein source for quick and easy meals. We also used the eggs, onions and cilantro from Meals 2 and 3 to help make this dish even more cost-effective.

If you don’t have chile-garlic sauce, feel free to swap in your hot sauce of choice or crushed red pepper to mimic the heat. Soy sauce could be substituted with tamari, or it can be omitted. The Chinese five-spice powder can also be swapped with spices you already have, or you can skip it.

Dinner 5: Sheet-Pan Roast Chicken & Sweet Potato Served with a Side Salad 

Makes 4 servings. Total Cost: $7.82 ($1.96 per serving)

We rounded out this list with a warming, nourishing roast chicken dinner that cooks all together on one sheet pan, so you have fewer dishes to do. While this dish roasts for about 30 minutes, it only requires 15 minutes of active time, so you won’t feel like you’re spending all night in the kitchen after a long day. Sweet potatoes are packed with antioxidants, mainly carotenoids, which give them their bright orange color. These compounds help lower inflammation, support heart health and promote eye health. The flavors in this dish couldn’t be more complementary: the mustard adds a welcome tanginess that cuts through the sweetness of the vegetables and richness of the chicken—it’s a must here. You’ll have leftover leafy greens from previous meals, so put them to work here as a side salad. Top with your favorite vinaigrette or my personal favorite, a drizzle of olive oil and a squeeze of lemon.

While it might be intimidating to start trying to eat healthier, I hope these recipes inspire you. They showcase how having variety in flavor and nutrients is possible while respecting your budget. And if you’re eager for more, check out some of my other favorite budget-friendly, anti-inflammatory recipes.

Read the original article on Eating Well.