In today’s world, eating well doesn’t have to mean breaking the bank. Whether you’re a student, busy professional, or simply trying to save a bit, there are plenty of delicious and nutritious meals that won’t drain your wallet. Below are 10 budget-friendly meals that cost less than $5 per serving and will satisfy your hunger without sacrificing flavor. Let’s get cooking!
1. Chickpea Curry 🍛
Cost per serving: $2.50
Ingredients:
- 1 can of chickpeas
- 1 can of diced tomatoes
- 1 onion
- 1 clove of garlic
- 1 tbsp curry powder
- 1 tbsp olive oil
- 1 cup coconut milk (optional)
- Rice (to serve)
Instructions:
- Heat olive oil in a pan and sauté chopped onion and garlic until soft.
- Add curry powder and cook for another minute until fragrant.
- Pour in canned chickpeas (drained), tomatoes, and coconut milk if using. Stir well.
- Let it simmer for 20-25 minutes until the flavors meld together.
- Serve with rice for a filling meal!
Why it’s great: Chickpeas are an inexpensive protein source, and the rich spices in this dish create a warming, hearty curry. It’s simple, filling, and perfect for meal prep.
2. Pasta with Garlic and Olive Oil (Aglio e Olio) 🍝
Cost per serving: $3.00
Ingredients:
- 8 oz pasta (spaghetti, linguine, or your choice)
- 4 cloves garlic, thinly sliced
- 2 tbsp olive oil
- Red pepper flakes (optional)
- Fresh parsley, chopped (optional)
- Salt and pepper to taste
Instructions:
- Cook the pasta according to package instructions, reserving some pasta water.
- While pasta cooks, heat olive oil in a pan and sauté garlic over medium heat until fragrant (about 1-2 minutes).
- Add red pepper flakes and a pinch of salt and pepper.
- Toss the cooked pasta into the garlic oil, adding a bit of pasta water to help coat the pasta.
- Top with fresh parsley and enjoy!
Why it’s great: This classic Italian dish is simple yet full of flavor. All you need are pantry staples, and the garlic and olive oil create a deliciously aromatic sauce that coats the pasta perfectly.
3. Sweet Potato and Black Bean Tacos 🌮
Cost per serving: $4.00
Ingredients:
- 1 large sweet potato, peeled and cubed
- 1 can of black beans, drained and rinsed
- 8 small corn tortillas
- 1 tsp cumin
- 1 tsp chili powder
- 1 tbsp olive oil
- Toppings: Salsa, avocado, cilantro, lime
Instructions:
- Roast sweet potato cubes at 400°F for 25 minutes, tossing halfway through.
- Heat olive oil in a skillet, add black beans, cumin, chili powder, and cook for 5 minutes until heated through.
- Warm the tortillas in a dry skillet or microwave.
- Assemble the tacos by layering sweet potatoes, black beans, and your favorite toppings (salsa, avocado, etc.).
Why it’s great: These tacos are plant-based, packed with protein and fiber, and offer a fresh, nutritious meal that’s super affordable. Sweet potatoes bring a natural sweetness to the dish, complementing the savory beans.
4. Lentil Soup 🍲
Cost per serving: $2.75
Ingredients:
- 1 cup dried lentils
- 1 can diced tomatoes
- 1 carrot, chopped
- 1 celery stalk, chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 4 cups vegetable broth or water
- 1 tsp cumin
- Salt and pepper to taste
Instructions:
- In a large pot, sauté garlic, onion, carrot, and celery in a bit of oil until softened.
- Add lentils, tomatoes, cumin, and broth/water. Bring to a boil.
- Reduce heat and let simmer for 25-30 minutes or until lentils are tender.
- Season with salt and pepper and serve.
Why it’s great: Lentils are not only inexpensive but also full of protein and fiber, making them perfect for a hearty, filling soup. This meal is also easy to make in large batches, ideal for meal prep.
5. Stir-Fried Rice with Vegetables 🍚
Cost per serving: $3.50
Ingredients:
- 2 cups cooked rice (preferably day-old)
- 1 cup mixed frozen vegetables
- 2 eggs
- 2 tbsp soy sauce
- 1 tbsp sesame oil (optional)
- 1 green onion, chopped
- 1 garlic clove, minced
Instructions:
- In a pan or wok, scramble the eggs and set them aside.
- In the same pan, heat sesame oil (if using) and sauté garlic and frozen vegetables.
- Add the rice and soy sauce, stir-frying until heated through and slightly crispy.
- Toss in scrambled eggs and green onions, mixing well.
Why it’s great: Fried rice is a fantastic way to use leftover rice, and it’s so versatile! You can mix in whatever veggies you have on hand, making it a customizable dish for any taste.
6. Bean Chili 🌶️
Cost per serving: $4.00
Ingredients:
- 1 can kidney beans, drained and rinsed
- 1 can black beans, drained and rinsed
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tbsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
- 2 cups vegetable broth or water
Instructions:
- In a large pot, sauté garlic and onion until softened.
- Add the beans, tomatoes, chili powder, cumin, and broth. Bring to a boil.
- Reduce heat and let simmer for 20-25 minutes, allowing the flavors to meld.
- Season with salt and pepper and serve with a dollop of sour cream or shredded cheese (optional).
Why it’s great: This hearty bean chili is loaded with protein and fiber. It’s the perfect comfort food and incredibly affordable for a filling, family-friendly meal.
7. Spaghetti with Marinara Sauce 🍝
Cost per serving: $3.25
Ingredients:
- 8 oz spaghetti
- 1 jar marinara sauce
- 1 clove garlic, minced
- 1 tbsp olive oil
- Fresh basil (optional)
Instructions:
- Cook the spaghetti according to the package instructions.
- In a saucepan, sauté garlic in olive oil until fragrant.
- Add marinara sauce and let simmer for 10 minutes.
- Toss the cooked spaghetti in the sauce and garnish with basil.
Why it’s great: Pasta with marinara is a simple, no-fuss dish that’s always a hit. The sauce is flavorful and easy to make with pantry ingredients, making it an excellent budget meal.
8. Veggie Quesadillas 🌯
Cost per serving: $4.00
Ingredients:
- 4 flour tortillas
- 1 cup shredded cheese
- 1 bell pepper, chopped
- 1 onion, chopped
- 1 cup black beans (optional)
- 1 tbsp olive oil
- Salsa for dipping
Instructions:
- Heat a bit of olive oil in a skillet and sauté the bell pepper, onion, and any other veggies you like.
- Place one tortilla in the skillet, add cheese, veggies, and black beans, then top with another tortilla.
- Cook for 2-3 minutes on each side until crispy and golden.
- Slice into wedges and serve with salsa.
Why it’s great: Quesadillas are simple, filling, and customizable! Add any veggies or beans you have on hand, making it a versatile meal that’s both tasty and affordable.
9. Veggie Frittata 🍳
Cost per serving: $4.00
Ingredients:
- 6 eggs
- 1 cup mixed vegetables (e.g., spinach, bell peppers, onions)
- ½ cup cheese (optional)
- Salt and pepper to taste
- 1 tbsp olive oil
Instructions:
- Preheat oven to 375°F.
- Heat olive oil in a skillet and sauté veggies until soft.
- In a bowl, whisk eggs with salt, pepper, and cheese. Pour over the vegetables in the skillet.
- Transfer the skillet to the oven and bake for 10-15 minutes until the frittata is set and golden.
Why it’s great: Frittatas are a great way to use up leftover vegetables. It’s a quick, one-pan meal that’s hearty and filling.
10. Ramen Noodles with Veggies 🍜
Cost per serving: $2.50
Ingredients:
- 1 package instant ramen noodles (discard the seasoning packet)
- 1 cup mixed vegetables (frozen or fresh)
- 1 tbsp soy sauce
- 1 boiled egg (optional)
- Green onions, chopped
Instructions:
- Cook ramen noodles according to package instructions, adding the vegetables to the pot during the last few minutes of cooking.
- Drain and stir in soy sauce.
- Top with a boiled egg and green onions.
Why it’s great: Instant ramen is cheap and quick, but you can easily upgrade it with fresh veggies and protein to create a filling and flavorful meal. It’s one of the most budget-friendly meals around!
Conclusion
Eating on a budget doesn’t mean sacrificing taste or nutrition. These 10 budget-friendly meals prove that you can enjoy hearty, flavorful dishes without spending a fortune. With just a few simple ingredients, you can create delicious, satisfying meals that’ll leave both your stomach and wallet happy. So next time you’re looking for a cost-effective meal
