If your grocery bill has been feeling heavy this list is your spotter. These meals focus on cheap protein staples like beans, eggs, chicken, tuna, tofu, and Greek yogurt, plus some smart 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.
1) Tuna Quesadillas
Tuna quesadillas are great 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, and oddly satisfying meal.
2) Lentil Pasta
Lentils, being extremely inexpensive, are a great resource, and they need little from you besides getting 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 better yet, just add a hint of olive oil. This meal is as good as it gets, very basic, but it works every time.
3) Egg And Bean Burritos
Not every meal has to be a personal best; some just need to hit the target and this one hits the target hard. For this meal, 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, then you are all set; if you have frozen peppers, then that is even better. Make a big batch and freeze some, because future you deserves a break.
4) Chicken Stir-Fry
Chicken thighs tend to be cheaper and are also harder to mess up compared to chicken breast. Their default setting is 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 ‘heartier’ by serving it over some rice. Or, you can eat it straight from a bowl like a gremlin after a workout. It uses minimal ingredients, but gives a big payoff.
5) Chicken Salad Toast
This is for all the people who love a recipe that doesn’t make a mess of their entire kitchen. Ideal with 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 and consider it a victory.
6) Red Beans And Rice
This is the kind of dish that supports the entire team when the budget is tight but people still want something that will feel filling.
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 and let the bowl do the rest of the talking. Strong steady fuel, it’s nothing fancy.
7) Tofu Veggie Bowl
If tofu has disappointed you before, it likely just needs better praise. For some quick and easy teaching, just first break 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 (either works), and if you have some sesame oil finish it up with that. It tastes like the inside of an egg roll without the frying.
8) Cottage Cheese Pasta
Cottage cheese is a great 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. This recipe is simple to make and the result is a nice, creamy, and cozy dish.
9) Turkey Taco Skillet
Here is a simple but delicious recipe ready in no time. 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 it to be more filling (more protein), and top with salsa. Its a great for meal prep and will reheat like a champ!
10) Sardine Toasts
Sardines are a highly underrated ingredient when making recipes. Not only are they inexpensive, but they also pack a punch with protein and are very flavorful.
Simply 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 are just a louder version of that.
11) Chickpea Salad Wraps
These meatless days are a great improvement. For a simple recipe, 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 lasts really well for lunch.
12) Split Pea Soup
Split peas are incredibly inexpensive, and with a little patience, can prepare themselves. If you simmer them with onions, carrots, and ham hocks, diced pieces of ham, or smoked turkey, you will have a thick and hearty soup that has been practicing for winter! Make a big batch and you’ll have several meals as it will feel like recovery food.
13) Peanut Butter Oatmeal
Although this is an energizing 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, very filling and will definitely keep you from going for snacks for a while.
14) High-Protein Ramen
Instant ramen noodles are one of the cheapest meal options available. However, there are some inexpensive ways to add to your ramen to make your meal even better. When cooking the ramen, you can add in an egg while it’s cooking so you have a poached egg in the broth (this is a cooking method some people even consider brave!).
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. Lastly, this is a simple upgrade that can feel like an actual meal rather than just noodles.
15) 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. You can quickly add a pre-packaged salad and voila! Dinner is served.
16) Tuna Bean Pasta
This is a pantry recipe that is easy yet looks like you made an effort. 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 is bright, filling and can easily be scaled up for leftovers.
17) Black Bean Chili
Chili is a classic for many reasons; it is easy to make and is great for meal prep. 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 fantastic meal to make in bulk and warms up really well in the microwave!
18) Turkey Egg Sandwiches
With Sunday prep vibes, this meal is great at saving you money on expensive drive-thru meals. Simply 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. These meals create a routine you will actually want to repeat.
19) Edamame Fried Rice
Frozen edamame is an easy way to add 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, easy, and you can change it up depending on what you have in your fridge.
20) Chili Baked Potatoes
A baked potato is inexpensive and is perfect for adding protein on top! Try leftover chili or shredded chicken or beans, and then add Greek yogurt which is similar to sour cream. The mixture is comfortable and surprisingly feels balanced without the sensation of a “special diet” meal. It is also a good option to reinvent your leftovers!
21) Shakshuka
When I want some comfort food but still want to pretend I have my life together, I make this. 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 some of it up with some toast and enjoy the one pan victory.
22) Chicken Burrito Bowls
You can achieve bowl satisfaction without the restaurant prices. Simply 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. There is a reason how this became a meal prep classic.
23) Protein Mac
Here you have a little more substance than usual for a comfort food recipe. 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 want to get a little fancy. It’s not gourmet, but kids usually don’t argue with this dish so it makes a solid representation.
24) 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. It gives the salmon a lovely brown crust without the need to buy fresh fish.
25) Enchilada Skillet
This is invasively easy and simplified and explained for people who can’t conceptualize layering. Instead of rolling and filling a dozen tortillas (and losing your will to live), it’s so much simpler. 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 feeds a small army.
26) Chicken Bean Soup
This is the soup I make when I am looking for some ‘warm and steady’ energy and not a food 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.
27) Peanut Noodles
Peanut sauce is a flavor hack. 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 filling and satisfies your takeout craving for cheaper.
28) Egg Cottage Cheese Scramble
Cozying up cottage cheese with scrambled eggs is a game changer and if you haven’t done so yet, consider this a gentle nudge to do so. It adds a level of creaminess to the scramble that will also elevate your protein intake without altering the taste.
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 is a wonderful option for a meal on the go and you won’t feel like you’re just settling for a mediocre meal.
29) Chili Mac
This is the “everyone is hungry, and I need one pot to deal with it” solution. 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. It’s hearty, stretches the meat further, and makes for great leftovers.
30) Protein Pizza Toast
Consider using your toaster oven for some pizza toast! Simply 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 is a great alternative to takeout pizza.
31) Chickpea Curry
This is a simple pantry curry that doesn’t require you to have 14 spices in your cupboard. Simply 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. It is cozy and, surprisingly, quite filling for the price.
32) Turkey Meatballs
Although meatballs may be perceived as a complicated meal, baked meatballs are actually quite easy. 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. This meal is ideal for meal prep as it makes future lunches a breeze.
33) Chicken Caesar Salad
Salad can be a perfectly acceptable dinner option, 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, quick, and won’t leave you or anyone else in your household feeling the need to raid the pantry an hour later.
34) Chicken Fried Rice
This is the “fridge scraps” dish that continues to be a winner. 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, is filling, and saves you from that takeout that you didn’t want to order.
35) Huevos Rancheros Toast
This dish may seem simplistic, but it has an amazing ability to stand out. 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 bold, filling, and it takes less time than scrolling for dinner ideas.
Tools Behind These Meals
The gear that makes weekly prep from this list faster.
- XBM 12 Inch Nonstick Frying Pan with Lid. Honeycomb nonstick surface, works on any cooktop, and the lid is the part you did not know you needed.
- BYSNOW 16 oz Deli Containers with Lids. Leak-proof lids, freezer to microwave, and enough of them that you stop rationing containers.
- WOODLANDS USA Teak Wooden Ladle with Spoon Rest. Deep teak bowl for soups and stews, a hook handle, and a spoon rest so the counter stays clean.
