In a world where costs of living are continually rising, Canadians are feeling the pinch at the grocery store. The price of food has steadily increased, putting pressure on families and individuals to stretch their budgets further while still striving for nutritious, satisfying meals. The good news is that it’s possible to eat well without breaking the bank, even in Canada. Here are some affordable and simple meal ideas that you can incorporate into your weekly meal planning.
1. Lentil Soup
Lentils are a staple of any budget-friendly pantry because they’re inexpensive, nutritious, and versatile. Packed with protein, fiber, and essential vitamins, lentils make an excellent base for soups, stews, and salads. You can easily whip up a hearty lentil soup using basic ingredients like onions, garlic, carrots, and canned tomatoes, all of which are reasonably priced.
Recipe:
1 cup of dry lentils (red or green)
1 onion, chopped
2 carrots, diced
2 cloves garlic, minced
1 can (400g) diced tomatoes
6 cups vegetable or chicken broth
Salt, pepper, and your choice of herbs (thyme, bay leaves)
Instructions:
Sauté onions, garlic, and carrots in a large pot.
Add lentils, tomatoes, and broth.
Bring to a boil, then simmer for 30 minutes.
Season with salt, pepper, and herbs to taste.
This lentil soup is perfect for batch cooking, meaning you can make a large pot and have leftovers for several days.
2. Stir-Fry with Vegetables and Rice
A simple stir-fry is one of the most affordable and quick meals you can prepare. The beauty of a stir-fry lies in its versatility; you can use whatever vegetables are on sale or in season. Frozen vegetables are often a more affordable choice in Canada, especially during the winter months when fresh produce prices can spike.
Recipe:
1 bag of frozen mixed vegetables (or fresh veggies like broccoli, bell peppers, and carrots)
1 cup of uncooked rice (white or brown)
2 cloves garlic, minced
Soy sauce or tamari
Optional: Chicken, tofu, or scrambled eggs for added protein
Instructions:
Cook the rice according to the package instructions.
While the rice is cooking, heat oil in a pan and sauté the garlic.
Add the vegetables and stir-fry until tender.
Toss with soy sauce to taste, and add protein if desired.
Serve over a bed of rice.
This meal can be made in under 30 minutes and costs just a few dollars per serving.
3. Chickpea Salad
Chickpeas, like lentils, are another budget-friendly staple. Canned chickpeas are convenient and affordable, costing about $1 per can in most Canadian grocery stores. Chickpea salad is a simple, nutritious dish that can be served as a main meal or a side. It’s high in protein, fiber, and loaded with nutrients.
Recipe:
1 can of chickpeas, drained and rinsed
1 cucumber, diced
1 tomato, diced
¼ red onion, chopped
Olive oil and lemon juice for dressing
Salt, pepper, and herbs (parsley or cilantro)
Instructions:
In a bowl, combine chickpeas, cucumber, tomato, and red onion.
Drizzle with olive oil and lemon juice.
Season with salt, pepper, and herbs.
Toss well and serve.
This salad is light but filling, and it’s perfect for meal prepping as it keeps well in the fridge.
4. Pasta with Tomato Sauce
Pasta is a go-to for inexpensive meals. Whether it’s spaghetti, penne, or fusilli, a basic pasta dish is satisfying and cost-effective. Pair it with a simple homemade tomato sauce to save even more money and avoid the sodium found in many store-bought sauces.
Recipe:
1 package of pasta (500g)
1 can (400g) diced tomatoes
1 onion, diced
2 cloves garlic, minced
Olive oil
Salt, pepper, and basil or oregano
Instructions:
Cook the pasta according to the package directions.
In a saucepan, heat olive oil and sauté the onions and garlic until soft.
Add the diced tomatoes and simmer for 15-20 minutes.
Season with salt, pepper, and herbs.
Toss the pasta with the sauce and serve.
You can elevate this dish with optional add-ins like canned tuna, sautéed vegetables, or a sprinkle of Parmesan cheese.
5. Omelette with Veggies
Eggs are a budget-friendly source of protein and can be used in a variety of dishes. A vegetable omelette is a nutritious and quick meal that works for breakfast, lunch, or dinner. Eggs in Canada are relatively inexpensive, especially when purchased in larger quantities.
Recipe:
2-3 eggs
½ bell pepper, diced
½ onion, diced
1 tomato, diced
Salt, pepper, and cheese (optional)
Instructions:
Beat the eggs in a bowl and season with salt and pepper.
Heat a little oil in a pan and sauté the vegetables until soft.
Pour the eggs over the vegetables and cook until the eggs are set.
Add cheese if desired and fold the omelette in half.
This meal is versatile; you can use any leftover vegetables, and it only takes about 10 minutes to prepare.
6. Baked Potatoes with Toppings
Potatoes are one of the most affordable foods in Canada. A bag of potatoes can provide the base for several meals, and one of the simplest waysto enjoy them is baked. You can top baked potatoes with a variety of affordable ingredients to create a filling meal.
Recipe:
4 large potatoes
Sour cream or plain yogurt
Shredded cheese
Green onions
Salt and pepper
Instructions:
Preheat the oven to 400°F (200°C).
Wash the potatoes, pierce them with a fork, and bake for 45-60 minutes until tender.
Cut the potatoes open and top with sour cream, cheese, and green onions.
Season with salt and pepper to taste.
You can also add other affordable toppings like canned beans, salsa, or sautéed mushrooms.
7. Slow Cooker Chili
A slow cooker is an excellent tool for preparing affordable, large-batch meals that can last you several days. Chili is a warming, hearty dish that uses inexpensive ingredients like canned beans and tomatoes. You can customize it to your taste with spices and add-ins.
Recipe:
1 can of kidney beans
1 can of black beans
1 can of diced tomatoes
1 onion, chopped
2 cloves garlic, minced
1 tablespoon chili powder
Salt and pepper
Instructions:
Add all ingredients to the slow cooker.
Cook on low for 6-8 hours or high for 3-4 hours.
Season with salt, pepper, and more chili powder to taste.
Chili is perfect for batch cooking and freezes well, making it a great option for meal planning.
Conclusion
Eating affordable, simple, and nutritious meals in Canada is entirely possible with a little planning and creativity. By incorporating staple ingredients like lentils, beans, eggs, and vegetables, you can create a variety of satisfying meals without overspending. Whether you’re cooking for one or feeding a family, these budget-friendly meal ideas will help you eat well while keeping your grocery bill in check.
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