Cheat Sheet: Quick, Healthy, and Budget-Friendly Meals

Quick Meal Formula

PROTEIN + VEGETABLE + GRAIN/STARCH + FLAVOR BOOSTERS

Aim for meals that can be prepared in 30 minutes or less.

Budget-Friendly Protein Options

Protein	Cost Level	Prep Time	Cooking Method	Serving Cost
Eggs	$	1 min	3-5 min (fry/scramble)	$0.25-0.50 per egg
Canned beans	$	1 min (drain/rinse)	5 min (heat)	$0.50-0.75 per cup
Dried lentils	$	5 min	20-25 min (simmer)	$0.25-0.35 per cup cooked
Chicken thighs	$$ \| 5 min \| 15-20 min \| $1.00-1.50 per serving \| \| Ground turkey \| $$	2 min	8-10 min	$1.25-1.75 per serving
Canned tuna	$$ \| 1 min \| 0 min (ready to eat) \| $1.00-1.50 per serving \| \| Tofu \| $$	5 min	10-15 min	$0.75-1.25 per serving
Frozen fish fillets	$$$	1 min	10-15 min	$1.50-2.50 per serving

Time-Saving Cooking Methods

Method	Best For	Time Range	Tips
Stir-frying	Vegetables, thin-sliced proteins	5-10 min	Cut everything uniformly, high heat
Sheet pan	Roasted vegetables, chicken pieces	20-30 min	Cut faster-cooking items larger
Skillet meals	Ground meats, quick sauces	15-20 min	One pan for less cleanup
Microwave	Vegetables, reheating	2-5 min	Add splash of water for vegetables
Pressure cooker	Beans, tough cuts of meat	15-45 min	Great for normally slow-cooked items
No-cook	Salads, sandwiches, wraps	5-10 min	Prep components ahead of time

Budget-Friendly Shopping Strategies

Produce Money-Savers

- Buy seasonal produce (better flavor, lower price)
- Consider frozen vegetables (often cheaper, no waste)
- Shop farmers markets near closing time for deals
- Buy "ugly" produce (often discounted)
- Focus on versatile vegetables (carrots, cabbage, onions)

Protein Money-Savers

- Buy family packs and freeze in portions
- Use beans and eggs for some meals instead of meat
- Choose bone-in, skin-on cuts (cheaper, more flavor)
- Look for "manager's special" discounted meat
- Use meat as a flavor enhancer rather than main component

Grain/Starch Money-Savers

- Buy rice, pasta, oats in bulk
- Choose store brands for basics
- Look for sales on whole grains
- Avoid instant or single-serving packages
- Consider international grocery stores for better prices

Pantry Staples for Quick Meals

Must-Have Pantry Items

Canned beans (black, chickpeas, pinto)
Canned tomatoes (diced, crushed, paste)
Pasta (various shapes)
Rice (brown, white)
Oats
Canned tuna or salmon
Broth/stock (or bouillon cubes)
Onions, garlic
Cooking oil (olive, vegetable)
Vinegar (white, apple cider, rice)
Soy sauce
Basic spices (salt, pepper, Italian herbs, cumin)

Refrigerator Staples

Eggs
Carrots
Celery
Lemons/limes
Butter/margarine
Milk/plant milk
Plain yogurt
Hard cheese (keeps well)
Condiments (mustard, mayo, hot sauce)

Freezer Staples

Frozen vegetables (peas, corn, mixed)
Frozen fruit (berries, bananas)
Bread (freezes well)
Portioned protein (chicken, ground meat)
Cooked grains (rice, quinoa)
Homemade stock
Leftover soups/stews

Quick Meal Templates

Grain Bowl Formula

GRAIN BASE + PROTEIN + VEGETABLES (raw/cooked) + SAUCE/DRESSING + TOPPINGS

Example: Brown rice + chickpeas + roasted sweet potatoes & raw spinach + tahini dressing + pumpkin seeds

Stir-Fry Formula

PROTEIN + QUICK-COOKING VEGETABLES + AROMATICS + SAUCE + GRAIN

Example: Chicken + bell peppers & snap peas + garlic & ginger + soy-based sauce + rice

Sheet Pan Meal Formula

PROTEIN + VEGETABLES (similar cooking time) + OIL & SEASONINGS

Example: Chicken thighs + broccoli & carrots + olive oil, garlic, herbs

Egg-Based Meal Formula

EGGS + VEGETABLES + CHEESE/HERBS + STARCH (optional)

Example: Scrambled eggs + spinach & tomatoes + feta + toast

Pasta Meal Formula

PASTA + PROTEIN + VEGETABLES + SAUCE + GARNISH

Example: Whole wheat pasta + white beans + cherry tomatoes & spinach + olive oil & garlic + parmesan

Quick Soup Formula

BROTH + QUICK-COOKING PROTEIN + VEGETABLES + STARCH (optional) + SEASONINGS

Example: Chicken broth + rotisserie chicken + carrots, celery, onion + noodles + herbs

Nutritional Balance Shortcuts

Protein Portion Guide

- Meat/fish/poultry: Palm-sized portion (3-4 oz)
- Beans/lentils: ½ cup cooked
- Tofu: ½ cup (4 oz)
- Eggs: 2 large
- Nuts/seeds: ¼ cup

Vegetable Shortcuts

- Pre-washed greens
- Frozen vegetables (no chopping required)
- Pre-cut vegetables (more expensive but time-saving)
- Quick-cooking vegetables (spinach, zucchini, bell peppers)
- Canned vegetables (rinse to reduce sodium)

Healthy Fats (add to meals)

- Avocado slices
- Olive oil drizzle
- Nuts/seeds sprinkle
- Olives
- Tahini or nut butter sauce

Time-Saving Kitchen Techniques

Mise en Place Sequence

1. Read recipe completely
2. Gather ALL ingredients
3. Prep ALL ingredients before heating anything
4. Arrange in order of use
5. THEN start cooking

Efficient Cutting Sequence

1. Cut all similar items together
2. Start with hardest/longest-cooking items
3. Reuse cutting board for similar items
4. Cut items for multiple meals at once

Cleanup Efficiency

1. Fill sink with soapy water at start
2. Clean as you go (use cooking downtime)
3. Line baking sheets with parchment/foil
4. Use fewer pots/pans when possible
5. Batch similar tasks together

Flavor Boosters for Quick Meals

Category	Examples	How to Use
Acids	Lemon/lime juice, vinegars	Finish dishes, brighten flavors
Aromatics	Garlic, ginger, onions	Sauté at beginning of cooking
Condiments	Soy sauce, hot sauce, mustard	Add to sauces or finish dishes
Fresh herbs	Cilantro, basil, parsley	Garnish at end of cooking
Spice blends	Italian, taco, curry powder	Season proteins or vegetables
Umami boosters	Parmesan, miso, tomato paste	Add depth to quick-cooked dishes

Repurposing Leftovers

Original Meal	Next-Day Transformation
Roast chicken	Chicken quesadillas, chicken salad
Cooked rice	Fried rice, rice pudding
Pasta	Frittata, pasta salad
Roasted vegetables	Grain bowls, blended into soup
Taco filling	Stuffed peppers, taco salad
Chili	Baked potato topping, nachos

cheatsheet_lesson8