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CloseWelcome toThrifty. A weekly column where assistant 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.Going plant-based has become more and more popular, from Meatless Mondays to full onveganism. In many ways, the hype aroud eating a veggie-forward “flexitarian” diet is warranted. A plant-based diet has loads ofhealth benefits, is better for the environment and is typically moreaffordablethan one with meat at the center of the plate....

Close Cook Time:35 minsTotal Time:35 minsServings:6Yield:6 servingsJump to Nutrition Facts Cook Time:35 minsTotal Time:35 minsServings:6Yield:6 servings Cook Time:35 mins Cook Time: 35 mins Total Time:35 mins Total Time: Servings:6 Servings: 6 Yield:6 servings Yield: 6 servings Jump to Nutrition Facts Cook Mode(Keep screen awake)Ingredients12ouncesfrozen meatballs1tablespoonextra-virgin olive oil1medium onion, finely chopped3clovesgarlic, finely chopped1 6-ounce package frozen chopped spinach2tablespoonswhite whole-wheat flour1cupreduced-fat milk¼teaspoonground pepper⅛teaspoonground nutmeg1 ½cupslow-sodium marinara (see Tip), heated4ouncessliced fresh mozzarella cheese, shredded or torn into pieces...

Close Cook Time:50 minsTotal Time:50 minsServings:6Yield:6 sandwichesJump to Nutrition Facts Cook Time:50 minsTotal Time:50 minsServings:6Yield:6 sandwiches Cook Time:50 mins Cook Time: 50 mins Total Time:50 mins Total Time: Servings:6 Servings: 6 Yield:6 sandwiches Yield: 6 sandwiches Jump to Nutrition Facts Cook Mode(Keep screen awake)IngredientsSlaw3tablespoonslime juice2teaspoonssugar1 ¾cupsshredded carrot1 3 /4 cups shredded daikon radish (see Tip)½cupthinly sliced scallion greens¼cupchopped fresh basilMeatballs8ouncesground pork8ouncesground chicken breast1 8-ounce can water chestnuts, drained and finely chopped¼cupfinely chopped scallion whites3clovesgarlic, minced1teaspoonfish sauce1teaspoonchile-garlic sauce or other Asian hot sauce½teaspoonfreshly ground pepper220-inch baguettes, preferably whole-wheat, cut into thirds¼cuplow-fat mayonnaise1-2 teaspoons chile-garlic sauce or other Asian hot sauce36 thin slices English cucumber (about 1/2 large)⅔cupgently packed fresh cilantro...

ClosePhoto:Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PurcellActive Time:25 minsTotal Time:25 minsServings:8Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PurcellCook Mode(Keep screen awake)Ingredients2 1/2cupsunsalted beef broth1(10.5-ounce) canunsalted condensed cream of mushroom soup1/3cupreduced-fat sour cream1tablespoonreduced-sodium Worcestershire sauce1 1/2teaspoonsminced garlic3/4teaspoonground pepper1/4teaspoon plus1/8teaspoonsalt1(24-ounce) packagefrozen mini meatballs(about3 1/2cups), thawed6ounceswhole-wheat egg noodles(about4cups)1(8-ounce) packagesliced cremini mushrooms(about2cups)1/2cupchoppedyellow onion2tablespoonschoppedfresh flat-leaf parsleyDirectionsWhisk broth, soup, sour cream, Worcestershire, garlic, pepper and salt together in a large deep skillet until smooth....

Close Photo: Salima’s Kitchen LLC Active Time:30 minsTotal Time:1 hr 5 minsServings:6Jump to Nutrition Facts Active Time:30 minsTotal Time:1 hr 5 minsServings:6 Active Time:30 mins Active Time: 30 mins Total Time:1 hr 5 mins Total Time: 1 hr 5 mins Servings:6 Servings: 6 Jump to Nutrition Facts Cook Mode(Keep screen awake)Ingredients1pound93%-lean ground beef1cupminced onion, divided4tablespoonsfinely chopped fresh flat-leaf parsley, divided, plus more for garnish4tablespoonsfinely chopped fresh cilantro, divided4teaspoonsras el hanout, divided½teaspoonsalt, divided1tablespoonextra-virgin olive oil3cloves garlic, minced1(28 ounce) canno-salt-added crushed tomatoes½cuproasted red peppers, diced2bay leaves¼cupwater...

Close Prep Time:25 minsAdditional Time:35 minsTotal Time:1 hrServings:6Yield:9 cupsJump to Nutrition Facts Prep Time:25 minsAdditional Time:35 minsTotal Time:1 hrServings:6Yield:9 cups Prep Time:25 mins Prep Time: 25 mins Additional Time:35 mins Additional Time: 35 mins Total Time:1 hr Total Time: 1 hr Servings:6 Servings: 6 Yield:9 cups Yield: 9 cups Jump to Nutrition Facts Cook Mode(Keep screen awake) Ingredients ¾cupsoft whole-wheat bread crumbs ¼cuprefrigerated or frozen egg product, thawed, or 1 egg, lightly beaten...

Close Photo: Johnny Autry Active Time:35 minsTotal Time:35 minsServings:5Jump to Nutrition Facts Active Time:35 minsTotal Time:35 minsServings:5 Active Time:35 mins Active Time: 35 mins Total Time:35 mins Total Time: Servings:5 Servings: 5 Jump to Nutrition Facts Cook Mode(Keep screen awake)Ingredients1tablespooncanolaoravocado oil1mediumonion, diced1teaspoonground cumin½teaspoonground cinnamon111-ounce can condensed tomato soup¾cuplow-sodium beef broth1poundfrozen Italian-style meatballs2 ½cupscooked whole-wheat couscous¼cupchopped fresh parsley for garnish Cook Mode(Keep screen awake) Ingredients 1tablespooncanolaoravocado oil 1mediumonion, diced 1teaspoonground cumin...

Close Active Time:35 minsTotal Time:40 minsServings:4Jump to Nutrition Facts Active Time:35 minsTotal Time:40 minsServings:4 Active Time:35 mins Active Time: 35 mins Total Time:40 mins Total Time: 40 mins Servings:4 Servings: 4 Jump to Nutrition Facts Cook Mode(Keep screen awake)Ingredients1poundground lamb or beef1large egg, lightly beaten4tablespoonschopped fresh parsley, divided1tablespoonchopped fresh mint3teaspoonsfinely grated garlic, divided½teaspoonsalt1cupwhole-wheat orzo3tablespoonsextra-virgin olive oil2tablespoonschopped fresh dillZest and juice of 1 lemon½cupwhole-milk plain yogurt1cupcrumbled feta cheese, divided1cupthinly sliced cucumbers...

Close Prep Time:35 minsAdditional Time:20 minsTotal Time:55 minsServings:4Yield:4 servingsJump to Nutrition Facts Prep Time:35 minsAdditional Time:20 minsTotal Time:55 minsServings:4Yield:4 servings Prep Time:35 mins Prep Time: 35 mins Additional Time:20 mins Additional Time: 20 mins Total Time:55 mins Total Time: 55 mins Servings:4 Servings: 4 Yield:4 servings Yield: 4 servings Jump to Nutrition Facts Cook Mode(Keep screen awake)Ingredients1poundsmall red potatoes, quartered4teaspoonsolive oil4clovesgarlic, minced1teaspoonsnipped fresh rosemary1teaspoonkosher salt¾teaspoonblack pepper6tablespoonsquick-cooking rolled oats1egg white¼cupgrated onion1teaspoondried Italian seasoning, crushed¼teaspooncrushed red pepper12ounces90% lean ground beef8ouncesgreen beans, trimmed¼cupheart healthy pasta sauce, such as Prego® Heart Smart2tablespoonsfreshly grated Parmesan cheese2teaspoonscoarsely snipped fresh basil...

Close Cook Time:15 minsAdditional Time:1 hr 45 minsTotal Time:2 hrsServings:8Yield:8 servings, about 1 cup eachJump to Nutrition Facts Cook Time:15 minsAdditional Time:1 hr 45 minsTotal Time:2 hrsServings:8Yield:8 servings, about 1 cup each Cook Time:15 mins Cook Time: 15 mins Additional Time:1 hr 45 mins Additional Time: 1 hr 45 mins Total Time:2 hrs Total Time: 2 hrs Servings:8 Servings: 8 Yield:8 servings, about 1 cup each Yield: 8 servings, about 1 cup each...

ClosePhoto: Jamie VespaWhile most of us aren’t enjoying our meals on a balcony overlooking the Mediterranean Sea, we can at least eat like we are—and enjoy our favorite comfort foods, too. Any type of cuisine can fit into the Mediterranean diet so long meals focus on using ample whole grains, legumes, fruits, vegetables, heathy fats and lean proteins. Thanks to the flexibility of the diet, you can enjoy your favorite foods while eating in a super nutritious way....

Close Photo: Photo: Getty Images/guvendemir We all overindulge from time to time (and there’s nothing wrong with that). But binge eating disorder-the most common eating disorder in the U.S.-can lead to increased risk of chronic diseases, digestive system problems and obesity. And many people struggle with overeating. What if your diet was full of satisfying foods and helped stop you from going overboard as often? The Mediterranean diet may help you do just that....

CloseOur column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit.Sign upto get a dinner plan delivered to your inbox every Saturday!Summer is here! And as a food lover and dietitian, one of the things I like most about this time of year is the abundance of delicious produce....