Looking for easy and healthy budget-friendly meals that support weight loss? I’ve got you covered! With food prices continuing at astronomical numbers, finding healthy meals that fit a tight budget can be challenging. But do not worry; with some planning and employing affordable ingredients, you’ll be armed with meals that fit your budget in no time.
In my nutrition practice, clients often ask for affordable recipes and money-saving tips. Meals must fit your budget to eat healthy consistently, so I surveyed several Registered Dietitian colleagues to share their favorite budget-friendly meals.
These 20 budget-friendly meals below are high in protein, packed with nutrients, and less than 600 calories, helping you stay in a calorie deficit. From Harissa Chicken to Ground Turkey Enchilada Skillets to Slow Cooker Vegan Chili, you’ll find plenty of simple, Dietitian-curated options to make meal planning more accessible and affordable.
1. Harissa Chicken
This flavorful yet affordable meal is packed with protein and fiber and only contains 320 calories per serving. It utilizes simple ingredients like chicken breast, chickpeas, carrots, and sweet potatoes and is meal-prep friendly to account for leftovers.
Nutrition info (per 1.5-cup serving):
- Calories: 320
- Protein: 23 g
- Fiber: 7.4 g
- Carbs: 31 g
Dietitian Money-Saving Tip: Buy boneless, skinless chicken breast in bulk in the store versus smaller packages. Use up what you need and freeze the rest for next time!
2. Slow Cooker Vegan Chili
This slow cooker vegan chili recipe offers balanced nutrition and affordability, making it a great option for those seeking a budget-friendly, plant-based meal. It uses affordable staples like canned beans, tomatoes, and peppers and requires minimal equipment and clean-up. It’s rich in fiber, plant-based protein, and vitamins and minerals to nourish your appetite and keep you full for longer.
Nutrition info (per 1.5-cup serving):
- Calories: 303
- Protein: 17 g
- Fiber: 16 g
- Carbs: 56 g
Dietitian Money-Saving Tip: Use dried beans and soak them overnight instead of canned beans. This will also help reduce the sodium content if you’re trying to watch your salt intake.
3. Ground Turkey Enchilada Skillet
This Ground Turkey Enchilada Skillet is another nutritious and affordable option that requires minimal prep time. This one-pan meal uses simple, cost-effective ingredients like ground turkey, black beans, and zucchini. Ground turkey is one of the most economical animal-based proteins, lending to the affordability of this dish.
This meal perfectly balances fiber, protein, and vitamins from the various ingredients to curb cravings and support weight management. It’s important to note that the amount of fiber in this recipe may cause digestive distress if you are not used to eating a lot of fiber in one sitting. If this is the case, start with a smaller portion and then work your way up based on tolerance.
Nutrition info (per serving):
- Calories: 545
- Protein: 41 g
- Fiber: 16.5 g
- Carbs: 54 g
Dietitian Money-Saving Tip: Buy ground turkey in bulk containers versus smaller packages to save more per pound, and opt for store-bought enchilada sauce and tortillas.
4. Easy Weeknight White Bean Tortellini Soup with Spinach
This easy weeknight soup is nutritious and cost-effective, making it a perfectly healthy option for busy weeknights. This wallet-friendly dish features white beans, frozen tortellini, and spinach for a convenient and protein-rich meal.
Packed with fiber and plant-based protein, this comforting soup supports digestion and long-lasting fullness to aid in weight loss. It’s also great for an immunity-boosting soup in the wintertime!
Nutrition info (per serving):
- Calories: 388
- Protein: 15 g
- Fiber: 4 g
- Carbs: 37 g
Dietitian Money-Saving Tip: Use frozen spinach instead of fresh to get more spinach for the money.
5. Lemon-Garlic Spaghetti with Shrimp and Spinach
Photo credit: Kristen Massad
If you are looking for a healthier pasta dish that is low-cost, you’re in luck with this one. This recipe features nutritious, affordable staples like whole-wheat spaghetti, frozen shrimp, and garlic for a light, flavor-packed meal.
Whole wheat pasta adds extra fiber and nutrients, while shrimp provides a lean source of protein. Spinach offers essential vitamins and minerals, rounding out this balanced dish. At under 400 calories per serving, it’s a great choice for those looking for an affordable, nutrient-packed dinner that supports a healthy lifestyle.
Nutrition facts (per 1 ⅔-cup serving):
- Calories: 402
- Protein: 30 g
- Fiber: 5 g
- Carbs: 40 g
Dietitian Money-Saving Tip: Buy the generic pasta brand and buy your shrimp at a wholesale or discount store like Costco, BJ’s, or Aldi.
6. Pita with Eggplant, Egg, and Tahini
This Pita with Eggplant, Egg, and Tahini recipe balances affordability, simplicity, and nutrition. It includes budget-friendly staples like eggs, eggplant, tomatoes, and whole wheat pitas for a balanced, flavor-packed meal. With a total cooking time of just 35 minutes, this meal saves you both time and money.
Dietitian Money-Saving Tip: Opt for store-brand eggs or eggs in larger containers (I love getting the 30-packs of eggs because we go through many of them in our house) to save more per egg.
7. Best Vegan Fried Rice with Tofu
This vegan fried rice with tofu is another nutritious, budget-conscious meal perfect for busy weeknights. It features inexpensive ingredients like tofu, rice, and frozen veggies to keep costs low without sacrificing nutritional value (P.S. – did you know frozen veggies are just as nutritious as fresh?).
This one-pan recipe packs a generous portion of plant-based protein and fiber, adding to the fullness factor. Many of my clients fear tofu if they’ve never had it before, but love it once they find a good recipe! Like this recipe, I’d recommend the extra-firm tofu for stir-fries and most other meals, as it lends to a nice crispy texture that doesn’t fall apart in the pan.
Nutrition facts (per serving):
- Calories: 431
- Protein: 22 g
- Fiber: 6 g
- Carbs: 55 g
Dietitian Money-Saving Tip: Buy rice in bulk and portion out what you need versus getting single-serving instant rice packs.
8. Quinoa Taco Skillet
This Quinoa Taco Skillet is an affordable, nutritious, and flavorful one-pot meal perfect for busy weeknights. It utilizes pantry staples like quinoa, black beans, and canned tomatoes, keeps costs low, and only utilizes a single skillet for easy clean-up.
This meatless dish is also highly nutritious, is filled with plant-based protein from quinoa and beans, and is stacked with fiber.
Nutrition facts (per serving):
- Calories: 377
- Protein: 17 g
- Fiber: 13 g
- Carbs: 47 g
Dietitian Money-Saving Tip: Buy quinoa in bulk and use the store brand for canned items. I promise you won’t notice a different in taste from using the store brand!
9. Shrimp Burrito Bowls Meal Prep
These Shrimp Burrito Bowls are a budget-friendly, nutritious meal that can be made in 30 minutes. They’re perfect for quick weeknight dinners or meal prep. They use affordable ingredients like canned black beans, frozen corn, and rice, with shrimp as a lean protein source.
Shrimp provides a lean, low-calorie protein, while black beans and corn add fiber, keeping you energized and full.
Nutrition info (per serving):
- Calories: 376
- Protein: 31 g
- Fiber: 6 g
- Carbs: 53 g
Dietitian Money-Saving Tip: Buy raw frozen shrimp with the tail on to save money. I also find frozen shrimp way more affordable at bulk warehouse grocers like Costco and BJ’s or at discount stores like Aldi’s.
10. Chickpea Mash Sammie
Photo credit: Shena Jaramillo
This Chickpea Mash Sandwich is an affordable, nutritious, and delicious vegan alternative to egg salad. Featuring budget-friendly ingredients like canned chickpeas and avocado, this recipe costs only around $3 to make, making it an economical choice for a quick lunch or casual dinner. It’s also ready in just 20 minutes, a perfect option for a quick and wholesome meal.
This vegan-friendly meal is packed with plant-based protein from chickpeas and healthy fats from avocados. Pairing this simple mashup with whole-grain bread further increases the fiber content, making this meal more filling and nourishing.
Nutrition info (per sammie):
- Calories: 325
- Protein: 17 g
- Fiber: 8 g
- Carbs: 38 g
Dietitian Money-Saving Tip: Opt for a store-bought or whole wheat bread on sale to cut costs further.
11. Sweet Potato Quesadillas with Black Beans
These Sweet Potato Quesadillas with Black Beans are affordable and nutritious, making them a delicious and healthy meal option. With simple staples like sweet potatoes, black beans, and whole wheat tortillas, this plant-based recipe is economical and satisfying at the same time. It can also be made in batches and stored for later use.
Sweet potatoes are rich in fiber and vitamin A, while black beans provide protein, fiber, and complex carbs for a balanced, flavor-packed dish. I’ve also tried sweet potatoes and black beans together and can attest to how good they taste when combined.
Nutrition info (per serving):
- Calories: 318
- Protein: 15 g
- Fiber: 7 g
- Carbs: 41 g
Dietitian Money-Saving Tip: Get store-brand tortillas to save a few extra dollars without sacrificing taste.
12. Tofu Thai Curry
This Tofu Thai Curry is an affordable and nutritious vegan meal, perfect for quick weeknight dinners. Especially if you like things a little spicy, you have the option to spice up this dish as well. This curry includes simple, affordable ingredients like tofu, canned coconut mix, and fresh veggies for a flavorful, balanced dish.
Tofu is a high-quality plant protein source, and the featured vegetables pack additional fiber, vitamins, and minerals. Pair this dish with brown rice or basmati rice for an affordable and nourishing meal.
Nutrition info (per serving):
- Calories: 265
- Protein: 17 g
- Fiber: 3 g
- Carbs: 24 g
Dietitian Money-Saving Tip: Opt for frozen veggies instead of fresh to save (especially in the case of spinach).
13. Sheet Pan Chili-Lime Salmon
If you love fish but don’t want to break the bank, this salmon dish is both economical and full of flavor. Plus, sheet pan dinners like this one are so quick and easy to make, and the best part – require minimal cleanup!
This recipe uses basic pantry staples like olive oil, chili powder, and bell peppers, all cost-effective ingredients. Each serving also provides a generous amount of protein and omega-3 fats, anti-inflammatory fats in salmon that can support brain and heart health.
Pair with a healthy carb such as ½ cup potato, squash, brown rice, or quinoa to round out this meal.
Nutrition info (per 1-fillet serving):
- Calories: 390
- Protein: 30 g
- Fiber: 7 g
- Carbs: 2 g
Dietitian Money-Saving Tip: Look for frozen salmon instead of fresh to save more money. If you prefer fresh, you’ll save by buying at wholesale stores like BJ’s and Costco or at a discount grocer like Aldi.
14. The Best Bell Pepper Nachos
If you love a good snacky food for dinner, you’ll love these nutritious and affordable alternative to traditional nachos. It employs affordable ingredients like bell peppers, ground beef, and shredded beef. I’ve found bell peppers are typically very affordable, especially the green peppers.
This recipe also packs in over 30 grams of protein and close to 8 grams of fiber, helping keep you full and satisfied to prevent overeating.
Nutrition info (per 10-chip serving):
Calories: 393
Protein: 32 g
Fiber: 7.5 g
Carbs: 27 g
Dietitian Money-Saving Tip: Buy ground beef in larger bulk packaging and freeze extra for later.
15. Vegan Fajita Bowls with Tempeh
Photo credit: Melissa Traub
Another high-quality vegan protein, tempeh, is the star of the dish in these vegan fajita bowls. Tempeh is a high protein food made from fermented soybeans, other beans, or grains that carries an earthy, nutty flavor.
It utilizes budget-friendly ingredients like tempeh, peppers, onions, and quinoa, making this recipe both cost-effective an versatile. It also requires minimal prep and cooking time, making it ideal for meal planning or busy days.
Each serving packs a generous amount of protein and fiber, making it a nutrient-dense filling option.
Nutrition (per serving):
- Calories: 518
- Protein: 30 g
- Fiber: 9 g
- Carbs: 52 g
Dietitian Money-saving tip: Buy quinoa in large containers versus single-serving instant packets.
16. Whole Grain Mexican Pasta Salad
This Whole Grain Mexican Pasta Salad is an affordable, nutritious, and versatile dish perfect for any meal. It uses pantry staples like black beans, whole-wheat pasta, and fresh veggies for an affordable meal you can eat several times. It’s also flexible and you can swap any veggies or beans for what you have on hand.
Whole wheat pasta provides three times more fiber than typical refined pasta, helping you feel fuller longer. As a self-proclaimed pasta lover, I find that when I eat whole-wheat pasta, I eat less because it fills me up more quickly. The Greek yogurt also adds a creamy element without excess fat, an excellent substitute for mayo in this pasta salad.
Nutrition info (per 1-cup serving):
- Calories: 283
- Protein: 10 g
- Fiber: 6 g
- Carbs: 29 g
Dietitian Money-saving tip: Opt for the store-brand whole-wheat pasta and buy the whole block of feta instead of pre-crumbed feta (where you’re paying more for convenience).
17. High Protein Chili
This high-protein chili can be made in the slow cooker is an affordable and nutritious option for any busy weeknight or large gathering. Made with lean ground beef, beans, and pantry staples like spices and canned tomatoes, this chili is easy on the wallet while offering a large batch for meal prep.
Each serving packs 36g of protein and 14g of fiber, keeping you full and satisfied. The black beans, kidney beans, and lean ground beef provide a balanced source of protein, flavors, and essential nutrients.
Nutrition info (per 1-cup serving):
- Calories: 384
- Protein: 36 g
- Fiber: 14 g
- Carbs: 42 g
Dietitian Money-saving tip: Buy ground beef in bulk and choose store-brand canned items.
18. Coconut Chicken and Rice Casserole
If you’re in the mood for comfort food, this creamy casserole is a delicious, healthy, and affordable option any night of the week. It features basic staples like rice, chicken, and canned coconut milk, easy-to-find ingredients with minimal prep time. This one-pan dinner super convenient and a cinch to clean up afterward.
Chicken provides a lean source of protein (one of the best options out there), while the addition of vegetables boosts the fiber and vitamin content of the dish. The use of coconut milk and rice also makes this casserole suitable for those with gluten or dairy sensitivities without compromising flavor.
Nutrition info (per serving):
Calories: 445
Protein: 30 g
Fiber: 3 g
Carbs: 51 g
Dietitian Money-saving tip: Buy chicken and rice in large bulk containers to save more.
19. Simple Air-Fried Chicken Nuggets
These Air Fryer Chicken Nuggets are a healthier, affordable alternative to store-bought or fast-food nuggets and are perfect for kids and adults alike. This recipe uses simple ingredients and is cheaper (and so much more filling) than buying pre-made frozen nuggets.
Like any air fryer recipe, this recipe uses convection heat to cook with minimal oil, resulting in a dish with less fat and calories that still tastes super crispy. Enjoy with homemade baked sweet potato fries or a simple microwaved potato with a side salad.
Nutrition info (per 4-5 nugget serving):
- Calories: 222
- Protein: 29 g
- Fiber: 1 g
- Carbs: 15 g
Dietitian Money-saving tip: Buy chicken in bulk and opt for the store-brand breadcrumbs.
20. Tofu Edamame Power Bowl
Another vegan winner, this tofu edamame bowl is full of flavor without breaking the bank. Power bowls are popping up everywhere in trendy restaurants and on social media, and for good reason – they’re delicious and balanced!
With a delicious blend of tofu, quinoa, and veggies topped with an Asian-inspired stir-fry sauce, this bowl provides a hearty and satisfying meal that’s cost-effective and high in protein and fiber.
This bowl is not only nutrient-dense but also perfect for meal prep, providing a healthy and delicious option for busy weekdays!
Nutrition info (per serving):
- Calories: 335
- Protein: 22 g
- Fiber: 7 g
- Carbs: 22 g
Dietitian Money-saving tip: Opt for larger containers of quinoa to save more.
*A note to readers: Please note that all recipe nutrition facts are estimates only.
Saving Money on Groceries
Photo credit: Leoni Wise
If you’re trying to save money on groceries, here are a few additional tips on sticking to a budget without sacrificing your health goals:
1. Plan ahead
Planning your meals for the week not only helps you eat better but also allows you to stick to essential items and avoid impulse buys. Write down your grocery list on your meal planning day, taking note of what you already have in your pantry.
You can plan your meals based on what you already have in your pantry and what’s on sale, so you only buy what you need and save money.
When you’re at the store, avoid going down aisles you don’t need to so you won’t be tempted to buy things that aren’t on your list.
2. Buy in Bulk
Buying items in large packages rather than individual serving sizes can significantly reduce your grocery bill. Even if you buy a large package, you can portion out what you need and save the rest. You can also buy many items in bulk, such as poultry, beef, starches, produce, and spices, to save costs.
3. Choose Frozen Over Fresh
While fresh produce may appear healthier, frozen fruits and vegetables are often just as nutritious and cost significantly less. This is because produce is flash-frozen at its peak ripeness, helping retain all its essential nutrients.
You’ll see an even bigger cost difference when buying frozen when the fresh varieties are not in season. So, stock up on frozen items like spinach, berries, or mixed veggies to keep on hand for smoothies, stir-fries, and soups.
4. Opt for Generic or Store Brands
Store brands typically offer the same quality as name-brand products but at a lower cost. This can help you save on everything from pantry staples to canned goods without sacrificing taste or nutrition. When opting for these more affordable brands, it’s important to compare nutrition labels to ensure these generic brands meet your nutrition goals, such as being low in sodium or added sugar.
5. Prioritize Whole Foods Over Processed
Processed and pre-packaged convenience foods are often more expensive and less nutritious. Whole foods like fresh produce, grains, and legumes provide better nutritional value for your money. And while I like to be practical and value convenience whenever possible, it needs to be a balance of convenience and cost for many.
Planning ahead and cooking easy meals from scratch whenever possible can save you both time and money. You can also batch cook and freeze portions for the future to save time and money in the long run.
Eating Healthy on a Budget is Possible
Eating healthy on a budget doesn’t have to be complicated or expensive. With a bit of planning, budget-friendly meals, and simple swaps, you can enjoy a variety of nutritious options that meet your weight loss goals.
The recipes shared here prove you don’t need to sacrifice flavor or nutrition to stick to your budget. By opting for budget-conscious proteins, utilizing frozen items, and choosing generic brands, you’ll be well-equipped to create satisfying and easy meals in your wallet.
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