Healthy Recipes: 108 Meals With Protein, Time and Cost

The short answer: These 108 healthy recipes cost 42¢ to $3.33 a serving ($1.55 on average) and give you about 23 g of protein per serving. Each one lists cost, protein and cook time, so you can pick a meal in a minute.

Fastest: 41 recipes are ready in 20 minutes or less, like tuna chickpea salad and hummus veggie wraps.

Most filling: 68 recipes have 20 g of protein or more per serving, led by chicken breast, turkey, eggs, Greek yogurt and fish.

A full week: our 7-day healthy meal plan below costs about $32.86 per person, with about 79 g of protein a day.

Free and paid next step: get the free recipe book (we email it to you), or plan the week with the Meal Planner & Grocery List ($3.99).

Prices were checked November 5, 2026, using ALDI's online store prices and U.S. Bureau of Labor Statistics averages where noted. Your store and region may differ.

Jump to a meal

Meal	Recipes	Cost range	Best pick
Healthy breakfast recipes	16	42¢ to $1.77	Greek yogurt overnight oats
Healthy lunch recipes	16	98¢ to $3.33	Tuna and chickpea salad
Healthy dinner recipes	24	91¢ to $3.03	Lemon garlic chicken with broccoli and rice
Heart healthy recipes	14	$1.02 to $2.93	Baked salmon with lemon and broccoli
Healthy bowls and salads	14	97¢ to $3.17	Chicken burrito bowl
Sheet-pan and one-pan healthy dinners	12	$1.06 to $2.88	Sheet-pan chicken, broccoli and sweet potato
Healthy soups and stews	12	99¢ to $2.30	Turkey chili

How we built and priced these healthy recipes

"Healthy" here means a balanced plate: a lean protein, vegetables, and a smart carb or fiber source, cooked with olive oil or a light sauce instead of heavy cream. That matches a DASH-style eating pattern from NIH NHLBI: vegetables and fruit, whole grains, lean protein (including fish and beans), and unsaturated fats, with less sodium and added sugar.

Cost per serving is the gram weight of each ingredient times its shelf price, divided by servings. We added 10 cents a serving for spices, garlic, salt, vinegar and herbs. Most prices are ALDI's online prices from November 5, 2026, such as boneless chicken breast family pack at $1.99 a pound, Goldhen large eggs at $1.65 a dozen, Northern Catch tuna at $1.05 a can and Kirkwood 93% ground turkey at $5.39 for 19.2 oz. Bananas, field tomatoes and romaine use September 2026 BLS average price data where ALDI did not list a price that day.
Protein comes from USDA FoodData Central values per 100 g, for example 22.5 g for raw boneless chicken breast, 18.7 g for 93% ground turkey, 12.6 g for whole egg and 9.53 g for nonfat plain Greek yogurt. We count only the main ingredients, so the real number is a little higher.
Time is hands-on plus cooking time, starting from raw chicken, canned beans and dry pasta or rice.

Tip: If you want pre-portioned containers for the week instead of cooking nightly, use our healthy meal prep ideas guide. For balanced plate formulas (not recipe lists), see healthy meals.

108 easy healthy recipes for every meal

Recipes are numbered so you can write them into your weekly planner. Cost and protein are per serving. Secondaries like easy healthy recipes, healthy meal ideas and healthy recipes for dinner are grouped into these sections so you can jump to what you need.

Healthy breakfast recipes

Start the day with protein so you stay full until lunch. For more morning ideas, see our healthy breakfast ideas guide and overnight oats.

#	Recipe	Cost/serving	Protein	Time	How to make it
1	Greek yogurt berry parfait	$1.52	24 g	5 min	Layer Greek yogurt, frozen berries and oats in a bowl.
2	Peanut butter banana overnight oats	66¢	21 g	5 min	Stir oats, milk and peanut butter; top with banana; chill overnight.
3	Veggie egg scramble with spinach	$1.28	14 g	15 min	Scramble eggs with spinach, onion and pepper in a lightly oiled pan.
4	Cottage cheese bowl with fruit and oats	$1.22	26 g	5 min	Top cottage cheese with banana and oats.
5	Veggie egg muffins	64¢	13 g	30 min	Whisk eggs with pepper, spinach and onion; bake in a muffin tin 20 minutes at 375 F.
6	Greek yogurt overnight oats	$1.25	24 g	5 min	Mix oats, yogurt and milk; chill; top with berries.
7	Avocado toast with soft scrambled eggs	94¢	22 g	10 min	Toast bread, mash avocado, top with soft scrambled eggs.
8	Sweet potato and egg breakfast hash	85¢	15 g	25 min	Pan-fry cubed sweet potato, add onion and pepper, crack eggs on top.
9	Banana oat protein pancakes	42¢	11 g	20 min	Blend oats, banana, eggs and milk; cook small pancakes.
10	Breakfast burrito with eggs and beans	$1.00	20 g	20 min	Scramble eggs with black beans and salsa; wrap in tortillas.
11	Savory oatmeal with egg and spinach	$1.77	14 g	15 min	Cook oats in stock, top with a fried egg and wilted spinach.
12	Cottage cheese pancakes	64¢	16 g	20 min	Blend cottage cheese, eggs and flour; cook like pancakes.
13	Smoked-paprika tofu scramble	$1.69	27 g	15 min	Crumble tofu with turmeric and paprika; fold in spinach and pepper.
14	Hard-boiled eggs with fruit and toast	75¢	22 g	15 min	Boil two eggs; serve with toast and a banana.
93	High-protein smoothie bowl base (yogurt oats banana)	$1.07	27 g	5 min	Blend Greek yogurt, banana, oats and milk until thick; eat with a spoon.
94	Egg and black bean breakfast tacos	$1.03	20 g	15 min	Scramble eggs with black beans and salsa; spoon into warm tortillas.

Tip: Greek yogurt and eggs are the cheapest high-protein breakfast anchors on this list. Keep both in the fridge and you can build most of these in 10 minutes.

Healthy lunch recipes

These pack well and hold up until noon. Our lunch meal prep guide shows how to batch them on Sunday.

#	Recipe	Cost/serving	Protein	Time	How to make it
15	Tuna and chickpea salad	$1.19	20 g	10 min	Mix drained tuna with chickpeas, yogurt, lemon and onion.
16	Greek chicken wrap with yogurt	$1.54	31 g	20 min	Fill tortillas with sliced cooked chicken, tomato, spinach and yogurt.
17	Turkey and white bean lettuce wraps	$1.51	19 g	15 min	Brown turkey with onion; spoon into romaine with white beans.
18	Lentil and vegetable soup jar lunch	$1.32	14 g	35 min	Simmer lentils with vegetables and tomatoes; portion into jars.
19	Chicken quinoa salad with lemon	$1.60	27 g	25 min	Toss cooked quinoa with chicken, tomato, spinach and lemon oil.
20	Hummus veggie wrap with feta	$2.57	15 g	5 min	Spread hummus on a tortilla; add spinach, pepper, carrot and feta.
21	Egg salad on whole wheat with yogurt	98¢	23 g	15 min	Mash eggs with Greek yogurt; pile on bread with spinach.
22	Black bean and corn burrito bowl lunch	$1.29	15 g	15 min	Warm beans and corn over rice; top with salsa and avocado.
23	Shrimp and avocado salad	$3.33	27 g	15 min	Toss shrimp with avocado, tomato, lemon and spinach.
24	Cottage cheese protein box	$1.70	26 g	5 min	Pack cottage cheese with chickpeas, tomato and carrot.
25	Chicken salad with Greek yogurt	$1.37	27 g	15 min	Mix chopped chicken with yogurt, onion and lemon; serve over spinach.
26	White bean and tuna Mediterranean plate	$1.42	17 g	10 min	Combine tuna, white beans, tomato, lemon and olive oil.
27	Leftover grain bowl with egg	$1.06	18 g	10 min	Warm leftover rice; top with a fried egg, beans and salsa.
28	Turkey chili lunch bowl	$1.76	27 g	35 min	Simmer turkey with beans, tomatoes and chili spices; ladle over rice.
95	Chickpea salad sandwich	$1.40	20 g	10 min	Mash chickpeas with yogurt, lemon and onion; pile on bread with spinach.
96	Rotisserie-style shredded chicken rice bowl	$1.14	29 g	15 min	Warm leftover chicken over rice with broccoli and salsa.

Healthy dinner recipes

Weeknight dinners with lean protein, vegetables and a smart carb. For plate ideas and pairings, see healthy dinner ideas and easy dinner ideas.

#	Recipe	Cost/serving	Protein	Time	How to make it
29	Lemon garlic chicken with broccoli and rice	$1.34	41 g	35 min	Bake chicken with lemon and garlic; roast broccoli; serve over rice.
30	Turkey taco skillet	$2.24	29 g	25 min	Brown turkey with pepper and onion; add beans and salsa; serve with tortillas.
31	Baked salmon with sweet potato and greens	$3.03	29 g	35 min	Bake salmon fillets; roast sweet potato; wilt spinach.
32	Chicken fajita sheet dinner	$1.51	36 g	30 min	Roast chicken strips with peppers and onion; serve in tortillas with yogurt.
33	Shrimp stir-fry with vegetables and rice	$2.54	31 g	20 min	Stir-fry shrimp and mixed vegetables; season with soy; serve on rice.
34	Turkey meatballs with marinara and pasta	$1.95	37 g	40 min	Mix turkey with oats and egg; bake; simmer in marinara; toss with pasta.
35	Chicken and white bean skillet	$1.91	33 g	30 min	Brown chicken; add white beans, tomatoes, spinach and stock; simmer.
36	Soy-garlic chicken with broccoli and rice	$1.17	35 g	30 min	Pan-sear chicken; glaze with soy and garlic; serve with broccoli and rice.
37	Spice-baked salmon with potato and cabbage	$2.39	29 g	25 min	Season salmon with spices; bake; serve with roasted potato and cabbage slaw.
38	Chicken stir-fry with peanut sauce	$1.11	36 g	25 min	Stir-fry chicken and vegetables; toss with peanut soy sauce; serve on rice.
39	Turkey stuffed peppers	$2.30	24 g	50 min	Fill halved peppers with turkey, rice and tomatoes; bake 35 minutes.
40	One-pan chicken, chickpeas and vegetables	$1.27	35 g	35 min	Roast chicken with chickpeas, carrot, onion and olive oil at 425 F.
41	Lentil bolognese with turkey	$1.20	27 g	40 min	Simmer lentils and turkey with marinara; serve over spaghetti.
42	Garlic shrimp with zucchini and pasta	$2.86	32 g	20 min	Saute shrimp with garlic and zucchini; toss with pasta and lemon.
43	Chicken enchilada-style bake	$1.34	30 g	45 min	Layer tortillas with chicken, beans, salsa and a little cheddar; bake.
44	Salmon patties with broccoli	$1.48	20 g	30 min	Mix canned salmon with egg and oats; pan-fry; serve with broccoli and lemon.
45	Chicken noodle vegetable soup dinner	91¢	19 g	40 min	Simmer chicken with carrot, onion, stock and broken spaghetti.
46	Turkey and sweet potato chili	$1.60	20 g	40 min	Simmer turkey with sweet potato, beans, tomatoes and chili spices.
47	Baked chicken with quinoa and roasted vegetables	$1.65	38 g	40 min	Bake chicken; roast broccoli and pepper; serve over quinoa.
48	Chickpea coconut curry with chicken	$1.90	31 g	30 min	Simmer chickpeas and chicken in coconut milk with curry spices; add spinach; serve on rice.
97	Pesto-style spinach chicken pasta	$1.59	37 g	25 min	Toss pasta with chicken, spinach, olive oil, garlic and a little cheddar.
98	Beef-free turkey sloppy joes on toast	$1.68	30 g	25 min	Simmer turkey with tomato paste, onion and spices; serve on toast.
99	Crispy chickpea and vegetable tacos	$1.32	14 g	25 min	Roast chickpeas until crisp; fill tortillas with slaw and avocado.
100	Mushroom chicken skillet with rice	$1.35	32 g	30 min	Brown chicken and mushrooms; simmer with stock; serve over rice.

Tip: Cook a double batch of the lemon garlic chicken or turkey chili. Tomorrow's lunch is done, which is the easiest way to eat healthy recipes for dinner without cooking twice.

Heart healthy recipes

These follow a heart-forward pattern close to the NIH NHLBI DASH eating plan: vegetables, whole grains, lean protein, fish, beans and unsaturated fats like olive oil, with less sodium and added sugar.

#	Recipe	Cost/serving	Protein	Time	How to make it
49	Baked salmon with lemon and broccoli	$2.51	29 g	25 min	Bake salmon with lemon and olive oil; roast broccoli on the same pan.
50	Oatmeal with berries and peanut butter	$1.16	18 g	10 min	Cook oats in milk; top with berries and a spoon of peanut butter.
51	Mediterranean chickpea salad	$1.50	10 g	15 min	Toss chickpeas with tomato, onion, lemon, olive oil and spinach.
52	Pan-seared chicken with bean salad	$1.29	31 g	30 min	Pan-sear chicken; serve with a black bean, corn and tomato salad.
53	Lentil vegetable stew	$1.19	17 g	40 min	Simmer lentils with carrot, onion, tomatoes and stock until soft.
54	Shrimp and vegetable skillet	$2.93	26 g	20 min	Saute shrimp with pepper, onion and zucchini in olive oil; finish with lemon.
55	Tofu and vegetable stir-fry with rice	$1.02	25 g	25 min	Stir-fry tofu and mixed vegetables; season with soy; serve on rice.
56	White bean and spinach soup	$1.66	10 g	30 min	Simmer white beans with onion, stock and spinach; mash a few beans to thicken.
57	Lean turkey lettuce cups	$1.98	23 g	20 min	Brown lean turkey with onion and pepper; spoon into romaine leaves.
58	Quinoa bowl with salmon and greens	$2.76	28 g	30 min	Flake baked salmon over quinoa with spinach and lemon oil.
59	Three-bean vegetable chili	$1.15	10 g	40 min	Simmer three beans with tomatoes, onion, pepper and chili spices.
60	Herb baked chicken with potatoes and carrots	$1.16	32 g	45 min	Roast chicken with potato and carrot tossed in olive oil and herbs.
101	Bean and vegetable quesadillas with yogurt	$1.16	14 g	20 min	Fill tortillas with mashed beans and pepper; crisp in a skillet; dip in yogurt.
102	Sardine-style tuna tomato toast	$1.32	18 g	5 min	Top toast with tuna, tomato and a drizzle of olive oil.

Tip: Aim for fish twice a week when you can. The salmon and shrimp recipes here use frozen or canned fish so you do not need a seafood counter.

Healthy bowls and salads

One grain, one protein, one vegetable and a sauce. A pot of cooked rice makes every bowl a 10-minute meal. For a Tex-Mex version, see burrito bowl meal prep.

#	Recipe	Cost/serving	Protein	Time	How to make it
61	Chicken burrito bowl	$1.40	33 g	30 min	Serve seasoned chicken over rice with beans, corn, salsa and avocado.
62	Peanut tofu bowl	97¢	31 g	30 min	Brown tofu; whisk peanut sauce; serve over rice with carrot and cabbage.
63	Greek salad with chicken	$1.82	27 g	20 min	Toss chicken with tomato, zucchini, onion, feta and olive oil.
64	Tuna rice bowl with vegetables	$1.14	16 g	15 min	Flake tuna over rice with mixed vegetables and salsa.
65	Sweet potato black bean bowl	$1.21	13 g	35 min	Roast sweet potato; warm beans; top with salsa and yogurt.
66	Shrimp quinoa bowl	$3.17	32 g	25 min	Serve shrimp over quinoa with spinach, tomato and lemon.
67	Turkey taco bowl	$1.90	27 g	25 min	Seasoned turkey over rice with lettuce, beans and salsa.
68	Falafel-style chickpea bowl	$1.33	18 g	30 min	Pulse chickpeas with oats and spices; pan-fry patties; serve over rice with tomato and hummus.
69	Egg and avocado grain bowl	$1.07	19 g	15 min	Top warm rice with fried eggs, avocado and salsa.
70	Chicken yogurt salad bowl	$1.40	29 g	15 min	Toss chicken and romaine with a Greek yogurt lemon dressing and a little cheddar.
71	Lentil taco salad	$1.73	18 g	30 min	Simmer lentils with taco spices; serve over spinach with tomato and salsa.
72	Mediterranean tuna salad bowl	$2.16	18 g	10 min	Mix tuna with chickpeas, tomato, lemon and olive oil over spinach.
103	Rainbow veggie hummus bowl	$2.04	15 g	15 min	Scoop hummus into bowls; surround with chickpeas, carrot, pepper and cucumber-style zucchini.
104	Chicken teriyaki-style rice bowl	$1.20	34 g	30 min	Glaze pan-seared chicken with soy and a little sugar-free style garlic soy; serve with broccoli and rice.

Sheet-pan and one-pan healthy dinners

One pan, little cleanup. Roast at 425 degrees Fahrenheit and spread food in one layer so it browns. More ideas in our sheet-pan dinners and one-pot meals lists.

#	Recipe	Cost/serving	Protein	Time	How to make it
73	Sheet-pan chicken, broccoli and sweet potato	$1.28	33 g	40 min	Roast everything on one pan at 425 F for 30 minutes.
74	Sheet-pan salmon and vegetables	$2.70	29 g	30 min	Roast salmon with broccoli, pepper and onion.
75	Sheet-pan turkey meatballs and vegetables	$1.81	27 g	40 min	Bake turkey meatballs with potato and pepper on one pan.
76	Sheet-pan tofu fajita vegetables	$1.73	26 g	30 min	Roast tofu cubes with peppers and onion; serve with tortillas and salsa.
77	One-pan chicken and rice	$1.24	33 g	40 min	Brown chicken; add rice, stock and peas; cover and simmer until rice is done.
78	Sheet-pan chickpeas, cauliflower and peppers	$1.73	11 g	30 min	Roast chickpeas with cauliflower and pepper; finish with lemon.
79	One-skillet turkey pasta	$2.27	30 g	30 min	Brown turkey; add pasta, marinara and stock; simmer until pasta is tender.
80	Sheet-pan shrimp fajitas	$2.88	32 g	25 min	Roast shrimp with peppers and onion; serve in tortillas with yogurt.
81	Loaded baked potato with turkey chili	$1.76	23 g	55 min	Bake potatoes; top with a quick turkey bean chili.
82	Sheet-pan eggs and vegetables	$1.36	16 g	25 min	Roast vegetables; crack eggs into wells; bake until set.
105	Sheet-pan sausage-style turkey and peppers	$1.97	26 g	35 min	Roast turkey meatballs with peppers, onion and potato.
106	Sheet-pan honey-mustard-style chicken and carrots	$1.06	29 g	35 min	Roast chicken with carrot and onion tossed in olive oil and mustard-style lemon.

Healthy soups and stews

Soups are the best make-ahead healthy meal. Most freeze for 2 to 3 months. For a meatless pot that clears out the crisper drawer, start with our vegetable soup recipe. See also chicken noodle soup, minestrone soup and turkey chili.

#	Recipe	Cost/serving	Protein	Time	How to make it
83	Chicken and vegetable soup	$1.01	17 g	40 min	Simmer chicken with onion, carrot, stock and mixed vegetables.
84	Turkey chili	$1.67	22 g	40 min	Simmer turkey with beans, tomatoes and chili spices for 30 minutes.
85	Lentil, carrot and spinach soup	$1.51	14 g	40 min	Simmer lentils with vegetables and tomatoes; stir in spinach.
86	Tomato white bean soup	$1.36	9 g	30 min	Simmer tomatoes and white beans with onion and stock; blend half.
87	Chicken tortilla-style soup	$1.56	26 g	35 min	Simmer chicken with tomatoes, beans, corn and stock; top with baked tortilla strips.
88	Minestrone with pasta and beans	$1.11	8 g	40 min	Simmer vegetables in stock and tomatoes; add beans and small pasta for the last 10 minutes.
89	Coconut curry lentil soup	99¢	14 g	30 min	Simmer lentils and carrot in stock with curry powder; stir in coconut milk.
90	Shrimp and vegetable soup	$2.30	20 g	25 min	Simmer vegetables in stock; add shrimp for the last 5 minutes.
91	Black bean and tomato soup	$1.31	8 g	30 min	Simmer black beans with onion, tomatoes and stock; blend half; top with salsa.
92	Chicken and lentil stew	$1.35	33 g	40 min	Simmer chicken and lentils with vegetables until thick.
107	Creamy blended cauliflower soup with white beans	$1.54	7 g	35 min	Simmer cauliflower and white beans in stock; blend until creamy.
108	Egg drop-style spinach chicken soup	$1.38	18 g	25 min	Simmer chicken in stock; stir in beaten egg and spinach.

Easy healthy recipes in 20 minutes or less

These lunches and dinners are fast enough for any weeknight. They start from canned tuna or beans, eggs, cooked chicken or quick-cooking pasta.

Recipe	Time	Protein	Cost/serving
Sardine-style tuna tomato toast (#102)	5 min	18 g	$1.32
Cottage cheese protein box (#24)	5 min	26 g	$1.70
Hummus veggie wrap with feta (#20)	5 min	15 g	$2.57
Leftover grain bowl with egg (#27)	10 min	18 g	$1.06
Oatmeal with berries and peanut butter (#50)	10 min	18 g	$1.16
Tuna and chickpea salad (#15)	10 min	20 g	$1.19
Chickpea salad sandwich (#95)	10 min	20 g	$1.40
White bean and tuna Mediterranean plate (#26)	10 min	17 g	$1.42
Mediterranean tuna salad bowl (#72)	10 min	18 g	$2.16
Egg salad on whole wheat with yogurt (#21)	15 min	23 g	98¢
Egg and avocado grain bowl (#69)	15 min	19 g	$1.07
Rotisserie-style shredded chicken rice bowl (#96)	15 min	29 g	$1.14
Tuna rice bowl with vegetables (#64)	15 min	16 g	$1.14
Black bean and corn burrito bowl lunch (#22)	15 min	15 g	$1.29
Chicken salad with Greek yogurt (#25)	15 min	27 g	$1.37
Chicken yogurt salad bowl (#70)	15 min	29 g	$1.40

Tip: Keep three things on hand for fast nights: a family pack of chicken breast, two cans of beans or tuna, and a bag of frozen mixed vegetables. With rice or tortillas, that covers most of this list.

High-protein healthy meal ideas

These recipes have 25 g of protein or more per serving. For more high-protein ideas across snacks and meals, see our high-protein meals and high-protein foods lists.

Recipe	Protein	Cost/serving
Lemon garlic chicken with broccoli and rice (#29)	41 g	$1.34
Baked chicken with quinoa and roasted vegetables (#47)	38 g	$1.65
Pesto-style spinach chicken pasta (#97)	37 g	$1.59
Turkey meatballs with marinara and pasta (#34)	37 g	$1.95
Chicken fajita sheet dinner (#32)	36 g	$1.51
Chicken stir-fry with peanut sauce (#38)	36 g	$1.11
One-pan chicken, chickpeas and vegetables (#40)	35 g	$1.27
Soy-garlic chicken with broccoli and rice (#36)	35 g	$1.17
Chicken teriyaki-style rice bowl (#104)	34 g	$1.20
Chicken and lentil stew (#92)	33 g	$1.35
Chicken and white bean skillet (#35)	33 g	$1.91
Sheet-pan chicken, broccoli and sweet potato (#73)	33 g	$1.28
Chicken burrito bowl (#61)	33 g	$1.40
One-pan chicken and rice (#77)	33 g	$1.24

What makes these recipes healthy

Building block	Why it matters	Examples on this page
Lean protein	Muscle, fullness, steady energy	Chicken breast, 93% turkey, fish, eggs, Greek yogurt, beans, tofu
Vegetables	Fiber, vitamins, volume without many calories	Broccoli, spinach, peppers, cabbage, mixed vegetables
Smart carbs	Energy and fiber	Oats, brown-style white rice used in measured portions, quinoa, beans, sweet potato
Unsaturated fat	Heart health when it replaces saturated fat	Olive oil, avocado, peanut butter

Adults generally need about 0.8 g of protein per kilogram of body weight (about 54 g a day at 150 lb), per standard dietary guidance reflected in USDA data. Our 7-day plan averages about 79 g a day. For calorie-focused plates, see low-calorie meals. Smoothies stay on our healthy smoothie recipes page, and snacks stay on healthy snacks.

7-day healthy meal plan

This plan uses recipes from the list and builds in leftovers: four dinners make enough for the next day's lunch. Costs are for the food you eat, per person.

Day	Breakfast	Lunch	Dinner	Cost per person	Protein
Monday	Greek yogurt overnight oats	Chicken salad with Greek yogurt	Lemon garlic chicken with broccoli and rice	$3.96	93 g
Tuesday	Peanut butter banana overnight oats	Lemon garlic chicken (leftovers)	Turkey taco skillet	$4.24	91 g
Wednesday	Veggie egg scramble with spinach	Turkey taco skillet (leftovers)	Baked salmon with sweet potato and greens	$6.56	72 g
Thursday	Cottage cheese bowl with fruit and oats	Tuna and chickpea salad	Chicken fajita sheet dinner	$3.92	81 g
Friday	Breakfast burrito with eggs and beans	Chicken fajita (leftovers)	Turkey chili	$4.18	78 g
Saturday	Banana oat protein pancakes	Turkey chili (leftovers)	Shrimp stir-fry with vegetables and rice	$4.63	64 g
Sunday	Greek yogurt berry parfait	Hummus veggie wrap with feta	Sheet-pan chicken, broccoli and sweet potato	$5.37	71 g

That's $32.86 per person for the week, or about $65.73 for two adults. Add fruit or yogurt as snacks for a few dollars more. Cooking for two? Our healthy dinner recipes for two page scales portions down.

Grocery list focus for the week

Aisle	Staples to buy	Price checked Nov 5, 2026
Protein	Boneless chicken breast family pack ($1.99/lb), Kirkwood 93% ground turkey 19.2 oz ($5.39), Goldhen eggs 12 ct ($1.65), Northern Catch tuna ($1.05), Fremont pink salmon 32 oz ($13.55)	ALDI online
Dairy	Friendly Farms nonfat Greek yogurt 32 oz ($2.99), cottage cheese 24 oz ($3.15)	ALDI online
Pantry	Rice 5 lb ($3.65), oats 42 oz ($4.39), black beans and chickpeas (95¢), spaghetti 32 oz ($2.09), Carlini olive oil 33.8 fl oz ($10.45), salsa ($2.75)	ALDI online
Produce and freezer	Broccoli florets ($1.29), baby spinach ($3.09), onions, peppers, sweet potatoes, mixed vegetables ($1.09), berries 32 oz ($7.35)	ALDI online

Tip: Write prices into a grocery price book the first time you shop. Our meal planning on a budget guide shows the full weekly system, and how to grocery shop on a budget trims the bill further.

Budget tips for healthy cooking

Buy chicken in family packs. At $1.99 a pound, the ALDI family pack was the cheapest boneless breast price we found today. Portion and freeze what you will not use in 2 days.

Use beans and eggs as protein stretchers. A can of chickpeas or a half-dozen eggs drops the cost of bowls and breakfasts without cutting protein much.

Cook once, eat twice. Every leftover lunch in the 7-day plan above is a dinner you already paid to cook.

Keep a freezer bag of vegetables. Frozen broccoli, mixed vegetables and spinach are priced into many recipes here and skip the waste of fresh greens going soft.

For a family grocery target, see our grocery budget for a family of 4. For the weekly planning routine, use how to meal plan and meal prep on a budget.

How long healthy leftovers keep

Food	Fridge	Freezer
Cooked chicken, turkey and chili	3 to 4 days	2 to 3 months
Fish and shrimp dishes	3 to 4 days	2 to 3 months
Bean soups and stews	3 to 4 days	2 to 3 months
Cooked rice, quinoa and pasta	3 to 4 days	1 to 2 months
Egg muffins and breakfast burritos	3 to 4 days	1 to 2 months
Overnight oats and yogurt parfaits	Up to 4 days	Not recommended

Cool leftovers within 2 hours in shallow containers, and reheat to 165 degrees Fahrenheit.

Plan your healthy meals for the week

A look inside the HomeBase Meal Planner & Grocery List, with sample pages shown

A list of 108 recipes only helps if you decide which ones to cook. The Meal Planner & Grocery List ($3.99) has a weekly meal planner, a monthly menu, a meal prep checklist, an aisle-sorted grocery list, and pantry and freezer inventories. Write in the recipe numbers from this page and your grocery list is half done.

Keep the healthy dinners your family loves in the Family Recipe Binder ($6.99). It has section dividers, four recipe page layouts, 4x6 and 3x5 recipe cards and a conversion chart, so your best skillet does not get lost in your phone.

Want both? The Family Life Admin Bundle is $15.99 (~~$23.95~~ bought separately). It includes the meal planner, the recipe binder, a kids chore chart, a newborn baby tracker and pet health records. See all our printable planners or bundles.

More healthy cooking and meal planning ideas:

Healthy meals for balanced plate formulas
Healthy eating for daily targets and beginner tips
Healthy dinner ideas for weeknight pairings
Healthy breakfast ideas for more morning options
Healthy meal prep ideas for a full week of containers
Vegan recipes and vegetarian recipes when you want plant-based weeks
High-protein meal prep when you want more protein per container
Chicken dinner ideas when chicken is on sale
Mediterranean diet meal plan for a heart-forward weekly pattern
Ultra-processed foods when you want to know what to look for on a label

Make it easier

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HomeBase Meal Planner & Grocery List cover, a printable PDF you download instantly

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Meal Planner & Grocery List

Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.

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Printables

Family Recipe Binder

Section dividers, four recipe page layouts with room for the family story, 4x6 and 3x5 cards and a conversion chart - print it or type into the fillable version.

$6.99Buy

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Bundles

Family Life Admin Bundle

Baby logs, chore charts, pet records, meal plans and family recipes in one tidy set.

$15.99 ~~$23.95~~Buy

Frequently asked questions

What are some easy healthy recipes? Easy healthy recipes use lean protein, vegetables and a smart carb, and take 30 minutes or less. Tuna chickpea salad, hummus veggie wraps, turkey taco skillet, sheet-pan chicken with broccoli and Greek yogurt overnight oats are all easy, filling and priced in this guide.

What makes a recipe healthy? A healthy recipe builds a balanced plate: lean protein, vegetables, and a fiber-rich carb, cooked with unsaturated fat like olive oil. A DASH-style pattern also limits sodium, added sugar and ultraprocessed foods.

What are good healthy dinner recipes? Good healthy dinner recipes include lemon garlic chicken with broccoli and rice, turkey taco skillet, baked salmon with sweet potato, shrimp stir-fry and turkey chili. Each one on this page lists cost, protein and time so you can match your night.

What are heart healthy recipes? Heart healthy recipes emphasize vegetables, whole grains, fish, beans, lean poultry and olive oil, with less sodium and added sugar. Our heart healthy section includes baked salmon with broccoli, lentil vegetable stew, Mediterranean chickpea salad and three-bean chili.

How much protein should I eat per day? A common target is 0.8 grams of protein per kilogram of body weight, or about 54 grams a day for someone who weighs 150 pounds. Our 7-day healthy meal plan averages about 79 grams a day from regular grocery foods.

Are healthy recipes expensive? They do not have to be. In our November 5, 2026 price check, 90 of 108 recipes cost under $2 a serving. Family-pack chicken at $1.99 a pound, eggs, beans and frozen vegetables keep the average around $1.55.

What are healthy meal ideas for a busy week? Pick three dinners that reheat well, such as turkey chili, lemon garlic chicken and sheet-pan chicken with sweet potato, then turn leftovers into lunch. Add Greek yogurt overnight oats for breakfast so mornings take five minutes.

Can healthy recipes help with weight loss? Healthy recipes that are high in protein and vegetables can help you feel full on fewer empty calories, but weight change still depends on your overall calorie balance. For lower-calorie plate ideas, see our low-calorie meals guide.

What should I meal prep for healthy eating? Cook a protein (chicken or turkey), a grain (rice or quinoa), and a tray of vegetables on Sunday. Portion them into containers and add a sauce or salsa at lunch. Our healthy meal prep ideas page walks through full weekly containers.

How long do cooked healthy meals last in the fridge? Cooked chicken, turkey, chili, soups and grain bowls keep 3 to 4 days in the refrigerator. Cool them within 2 hours in shallow containers and reheat to 165 degrees Fahrenheit.

What are healthy recipes for dinner for beginners? Start with sheet-pan chicken with broccoli and sweet potato, turkey taco skillet, tuna chickpea salad and Greek yogurt overnight oats. They use familiar ingredients, one pan or one bowl, and no specialty products.

What oil should I use for healthy cooking? Use a liquid plant oil such as olive oil for most cooking. Heart-healthy guidance such as the DASH eating plan favors unsaturated fats from plant oils instead of butter and tropical oils. Our recipes price Carlini pure olive oil from ALDI at $10.45 for 33.8 fl oz.

What planner helps me plan healthy meals? The Meal Planner & Grocery List ($3.99) from HomeBase Paper Co. is a printable with a weekly meal planner, a monthly menu, a meal prep checklist, an aisle-sorted grocery list and pantry and freezer inventories, so your healthy week is planned before you shop.

Where can I keep my favorite healthy recipes? The Family Recipe Binder ($6.99) from HomeBase Paper Co. is a printable with section dividers, four recipe page layouts, 4x6 and 3x5 recipe cards and a conversion chart. It keeps the healthy dinners your family likes in one place instead of scattered across screenshots.

Is there a bundle with the meal planner and recipe binder? Yes, there is a bundle with the meal planner and recipe binder. The Family Life Admin Bundle is $15.99, compared with $23.95 bought separately. It includes the Meal Planner & Grocery List, the Family Recipe Binder, a kids chore chart, a newborn baby tracker and pet health records.

Save the family favorites: get the free recipe book pages

Printable recipe pages and a recipe request card to send to relatives, so the dishes everyone loves end up in one book. You'll also get our weekly HomeBase email with easy meal planning ideas and family recipe tips.

Sources

USDA FoodData Central fdc.nal.usda.gov
NIH NHLBI: DASH eating plan nhlbi.nih.gov
U.S. Bureau of Labor Statistics: Average price data, bananas, per lb data.bls.gov

108 easy healthy recipes with protein, time and cost per serving

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