If your grocery bill has been high, these meals can help. These meals focus on cheap protein staples like beans, eggs, chicken, tuna, tofu, and Greek yogurt, along with some carbs to keep you full. Each idea is designed to hit around $3 per serving for most people, depending on the store and region. The prices will be cheaper if you buy store brands and keep it simple.
| Group | Dishes |
|---|---|
| Chicken | Chicken Stir-Fry, Chicken Salad Toast, Sheet-Pan Chicken And Potatoes, Chicken Burrito Bowls, Chicken Bean Soup, Chicken Caesar Salad, Chicken Fried Rice |
| Turkey, beef and sausage | Turkey Taco Skillet, Turkey Egg Sandwiches, Chili Mac, Protein Pizza Toast, Turkey Meatballs |
| Canned fish | Tuna Quesadillas, Sardine Toasts, Tuna Bean Pasta, Salmon Patties |
| Eggs and dairy | Egg And Bean Burritos, Cottage Cheese Pasta, High-Protein Ramen, Shakshuka, Protein Mac, Egg Cottage Cheese Scramble, Huevos Rancheros Toast |
| Beans, lentils, tofu and peanut butter | Lentil Pasta, Red Beans And Rice, Tofu Veggie Bowl, Chickpea Salad Wraps, Split Pea Soup, Peanut Butter Oatmeal, Black Bean Chili, Edamame Fried Rice, Chili Baked Potatoes, Enchilada Skillet, Peanut Noodles, Chickpea Curry |
Chicken
Chicken Stir-Fry
Chicken thighs tend to be cheaper and are also harder to mess up compared to chicken breast. They tend to stay juicy. For the chicken thigh, slice some cabbage thin, and then sauté it until it gets a bit sweet and add the cooked chicken.
The sauce is soy sauce, garlic, and a little bit of sugar or honey. If you want, you can make it more filling by serving it over some rice, or eat it on its own after a workout. It uses minimal ingredients.
Chicken Salad Toast
This recipe doesn’t make a mess of the kitchen. It uses canned chicken or leftover roasted chicken, combined with Greek yogurt, mustard, salt, and pepper. If you enjoy the sweet and salty combo, add diced pickles or grapes. Spread this on some toast or stuff it in a pita.
Sheet-Pan Chicken And Potatoes
Drumsticks are often considered an inexpensive source of protein and still qualify as a complete meal. Chop up some potatoes and coat them in oil, add some salt and pepper along with your favorite seasonings and toss them into the oven with the drumsticks. Once the drumsticks have a nice crisp to the skin and the potatoes have turned golden brown, dinner is served. Add a pre-packaged salad on the side.
Chicken Burrito Bowls
You can make this bowl at home for less than restaurant prices. Season chicken with cumin, chili powder, and salt, cook it, and slice it. Then build your bowl with rice, beans, salsa, and any toppings you have including frozen corn, lettuce, plain yogurt, and hot sauce. This is a common meal prep dish.
Chicken Bean Soup
This is the soup I make when I want something warm that isn’t a big project. I simmer chicken (or I use leftover rotisserie), canned white beans, carrots, onion and broth. The beans make it feel creamy so I do not need to add cream, and I throw in some spinach at the end and call it a night.
Chicken Caesar Salad
Salad can work as dinner, especially when there is enough protein in the meal to sustain you. For instance, you could combine romaine lettuce with some dressing of your choice, add some chicken, and then incorporate some white beans for an additional boost (croutons are optional, and while I am in support of them, they are not a necessity).
This meal is fresh and quick, with chicken and white beans for protein.
Chicken Fried Rice
This dish uses up fridge scraps. Use leftover rice, scramble some eggs in the pan, then toss in some canned chicken and any frozen vegetables you have on hand. Season with soy sauce and drizzle with sesame oil if you happen to have some. It takes little time to prepare and replaces a takeout order.
Turkey, beef and sausage
Turkey Taco Skillet
This skillet recipe is ready quickly. All you need to do is brown some turkey with taco seasoning, stir in some rice, a can of diced tomatoes, and some beans if you want more protein, and top with salsa. It reheats well for meal prep lunches.
Turkey Egg Sandwiches
This is a Sunday prep meal that replaces expensive drive-thru meals. Cook turkey (or use patties from the store) and make scrambled eggs on a sheet pan. Then, layer the turkey and egg on an English muffin. Wrap them and freeze. They can be microwaved or put into the oven as needed.
Per USDA FSIS, cooked leftovers can be kept 3 to 4 months in the freezer.
Chili Mac
This one-pot meal works when everyone is hungry at once. Stir some leftover chili (or a quick chili made from canned beans + ground beef) into some cooked macaroni. Add a little cheese and let that melt into the sauce. The macaroni stretches the meat further, and it makes good leftovers.
Protein Pizza Toast
You can use your toaster oven for pizza toast. Spread some marinara sauce on the toast, add your cheeses of choice, and add a protein. This can be turkey pepperoni, leftover chicken, or crumbled sausage. Bake until the toast is bubbly and crisp on the edges. This meal can be made in a short amount of time and replaces takeout pizza.
Turkey Meatballs
Although meatballs may be perceived as a complicated meal, baked meatballs are actually quite simple. All you have to do is mix ground turkey with an egg, some breadcrumbs or oats, a clove of minced garlic, and some spices. Then form your mixture into balls and bake them until they are fully cooked.
Once finished, your meatballs can be simmered in some marinara sauce, and can be served with pasta, rice, or in a sub roll. A full batch covers lunches later in the week.
Canned fish
Tuna Quesadillas
Tuna quesadillas work when you need quick protein and the fridge is empty. Combine some canned tuna with Greek yogurt (or mayo) and season with some salt and pepper.
Add your choice of crunchy ingredient like celery, pickles, or onion. Add that mix into a tortilla with a little cheese and pan fry it until the tortilla is nice and crisp. After a long day, tuna quesadillas are a cheesy, salty meal.
Sardine Toasts
Sardines are inexpensive and high in protein, with a strong flavor.
Mash them up and add a squeeze of lemon along with some yogurt or mustard and spread the mixture on a piece of toast. If you have sliced tomatoes or cucumbers, toss those on to make things a little fresher. If you like tuna, sardines taste like a stronger version of it.
Tuna Bean Pasta
This is a pantry recipe. You can warm up some olive oil with garlic, add some white beans and tuna, and then mix them with pasta, lemon juice, and if you want to, you can add a little pasta water to make it silky instead of using cream. This recipe can be scaled up for leftovers.
Salmon Patties
Salmon is inexpensive as a source of protein, and it is even better in patty form. To make patties, combine the canned salmon with some egg, then add either breadcrumbs or oats, along with some seasoning, and fry on the stovetop until they are browned and crispy. If you have some yogurt and lemon, you can mix that together and serve it along with some rice. The patties brown well, and you don’t need to buy fresh fish.
Eggs and dairy
Egg And Bean Burritos
Scramble some eggs and warm some black beans with a pinch of cumin and salt and then roll it all up in tortillas along with some salsa.
If you happen to have shredded cheese, add it; frozen peppers work too. Make a big batch and freeze some for later.
Cottage Cheese Pasta
Cottage cheese is a good source of protein and can be used in recipes for some of the lowest costs. Here’s one idea for a cottage cheese recipe.
To begin, blend some cottage cheese and a little milk and garlic, then heat the mixture and combine it with some hot pasta. To add some more bulk, you can add peas or spinach, then add some black pepper and chili flakes to taste for seasoning. The result is a creamy dish.
High-Protein Ramen
Instant ramen noodles are one of the cheapest meal options available. However, there are some inexpensive ways to add protein and vegetables to your ramen. When cooking the ramen, you can add in an egg while it’s cooking so you have a poached egg in the broth .
Additionally, you can add frozen spinach, or a combination of frozen, steamed veggies. You can even make your meal feel more complete by tossing in leftover chicken, tofu cubes, or some edamame if you have it. These additions turn the noodles into a meal.
Shakshuka
I make this when I want something warm. I simmer some canned tomatoes with garlic, paprika, and cumin, then add chickpeas for some added protein and texture. I crack in some eggs and cover the pan until they’re set to my liking. I scoop it up with some toast. It all cooks in one pan.
Protein Mac
This mac has a little more substance than usual. Prepare pasta or boxed macaroni, and after removing from the heat, stir in Greek yogurt to keep it creamy. Add peas for extra fiber and color, and a pinch of garlic powder if you like. It’s not gourmet, but kids usually eat it.
Egg Cottage Cheese Scramble
Stir cottage cheese into scrambled eggs. It makes the scramble creamier and adds protein without changing the taste much.
Be sure to cook it on low heat and stir it while it cooks to keep the eggs tender. Then add some toast and a piece of fruit for a complete meal. It can also be eaten on the go.
Huevos Rancheros Toast
Begin with some warm refried beans, which you can spread on some toast (or tortillas). Top with a fried egg and add some salsa. If you have it, you can also add hot sauce, avocado, or a sprinkle of cheese. It’s quick.
Beans, lentils, tofu and peanut butter
Lentil Pasta
Lentils are very inexpensive, and they need little work beyond bringing them to a simmer. To prepare them, use jarred marinara (or if you prefer, combine canned tomatoes, garlic, and Italian spices) and cook until it gets thick.
Then, combine that with some pasta and if available, add some parmesan, or a little olive oil. This meal is basic, but it works.
Red Beans And Rice
This dish feeds everyone when the budget is tight.
Make use of the canned red beans; if you have time to do so, you should include a sautéed onion, and for seasoning use garlic, paprika, cayenne, and some thyme. Serve the dish over rice. It’s nothing fancy.
Tofu Veggie Bowl
If tofu has disappointed you before, try cooking it this way. Break up some firm tofu and place it in a hot pan.
Brown the tofu, and add some coleslaw mix for some instant veggies. Then, cover everything with some soy sauce, add some garlic and add some ginger (or just one of them), and if you have some sesame oil finish it up with that. It tastes like the inside of an egg roll without the frying.
Chickpea Salad Wraps
This is a meatless option. Mash canned chickpeas with Greek yogurt, mustard, salt and pepper to taste, and add chopped celery (or onion) for some crunch. Just wrap it all up in a tortilla with some lettuce, or use crackers if that’s what you have in the pantry. It’s quick, cheap, and keeps well for lunch.
Split Pea Soup
Split peas are very inexpensive and need little attention while they cook. If you simmer them with onions, carrots, and ham hocks, diced pieces of ham, or smoked turkey, you will have a thick soup. Make a big batch and you’ll have several meals.
Peanut Butter Oatmeal
Although this is a breakfast option, it could also serve as a meal for the evening if one misses dinner. Start by cooking the oats in milk (you can also use a mix of water and milk if you prefer) and stir in some peanut butter along with a pinch of salt. If you have some, include a banana or frozen berries. You can also add a scoop of plain Greek yogurt. It is inexpensive and very filling.
Black Bean Chili
Chili is a classic for many reasons, and this version uses mostly canned ingredients. All you need to do is simmer black beans and tomatoes (both canned), onion, chili powder, and cumin until thick. If you want, you can add frozen corn or peppers to make it more textured. It is a good meal to make in bulk and reheats well in the microwave.
Edamame Fried Rice
Frozen edamame adds protein to your meal without making it taste like a health food option. If you can, use leftover rice first. Stir-fry the rice with edamame and frozen peas and carrots (or real carrots if you prefer), and a scrambled egg. Season with soy sauce and a touch of garlic. It’s quick, and you can change it up depending on what you have in your fridge.
Chili Baked Potatoes
A baked potato is inexpensive and holds a protein topping. Try leftover chili or shredded chicken or beans, and then add Greek yogurt which is similar to sour cream. It is a balanced meal that does not feel like diet food. It is also a way to use up leftovers.
Enchilada Skillet
This layered version skips rolling and filling a dozen tortillas. All you need to do is put some broken up tortillas, some beans, some sauce, and some cheese in a pan, and heat the mixture up until the cheese is melted and the sauce is bubbling. It is warm, inexpensive, and makes a large batch.
Peanut Noodles
Peanut sauce uses pantry ingredients. All you need to do is whisk together peanut butter with soy sauce, a splash of vinegar or lime juice, some garlic, and hot water to get it to the right consistency. Pour it over noodles and crispy tofu cubes and add shredded carrots or cabbage for some crunch. It’s cheaper than takeout.
Chickpea Curry
This is a pantry curry that doesn’t require you to have 14 spices in your cupboard. Simmer the chickpeas with some canned tomatoes, curry powder, garlic, and a bit of salt to taste until it thickens. Serve it with rice and a spoon of yogurt on top to add creaminess and a little extra protein.
Tools Behind These Meals
Three tools that make these dinners easy to repeat every week.
- XBM Nonstick Frying Pan with Lid. Tuna quesadillas and the turkey taco skillet both cook in this, and the lid keeps the shakshuka eggs from drying out.
- BYSNOW Deli Containers with Lids. Split pea soup and black bean chili freeze well in these, which is how one big batch turns into a week of dinners.
- WOODLANDS USA Teak Wooden Ladle with Spoon Rest. Splitting a pot of red beans and rice into containers goes cleaner with this ladle.
