With the rising prices in groceries, my biggest budget challenge is usually dinner. These recipes were designed to get my family through an entire week of dinners or lunches with just $20. That means that each serving comes out to an average of 71 cents! Each of these recipes follows a simple formula: protein + grain + veggie. This formula helps me see that each meal is well rounded and will also keep us feeling satisfied.
This meal plan should be used as inspiration and I encourage you to adjust it to suit your taste and nutritional needs. I hope you love the recipes!
For more meal plans, recipes, printable worksheets, and a step-by-step guide for saving money on groceries, check out my new meal planning guide: My Meal Planning Guide
Tofu Bolognese
This delicious and simple take on a bolognese will have you turning to crumbled tofu anytime you need a tasty and affordable protein.
Cost Breakdown:
Pasta – .99 cents
Tomatoes – .50 to .89 cents
Spinach – .46 cents
Protein – Tofu $1.59
Total Cost: $3.56
Ingredients
Method
- Preheat oven to 400 degrees F and bring a pot of salted water to boil.
- Drain tofu, pat dry, and crumble with a fork. Place in a medium mixing bowl and add soy sauce and ½ tsp garlic powder. Toss to coat and add more soy sauce and garlic powder to taste.
- Place on a lined baking sheet and bake at 400 degrees F for 35-40 minutes, mixing halfway through, until tofu is crispy.
- Meanwhile, in a large pan or pot, heat olive oil over medium heat. Add ½ tsp garlic powder and cook until toasted, stirring frequently, about 1-2 minutes.
- Add tomatoes and stir. Bring to a simmer and continue cooking, stirring occasionally, until sauce has reduced by half, about 15 minutes.
- Cook pasta in boiling salted water, according to the package. Strain and set aside.
- Once tofu is crispy, add to tomato sauce and stir to combine. Add spinach and stir until wilted. Add pasta and stir to combine. Serve and enjoy!
Notes
Egg Fried Rice
Fried rice is one of the easiest comfort meals to make and it comes together fast!
Cost Breakdown:
1 cup Rice – .75 cents
4 Eggs – .88 cents
Mixed Veggies – $1.15
Soy Sauce – .12 cents
Butter- .23 cents
Total Cost: $3.13
Ingredients
Method
- Cook rice in advance and preferably chill overnight. If that’s not possible, try to chill the cooked rice for at least 2 hours before starting the rest of this recipe.
- In a large pan, heat 2 Tbsp oil over medium heat. Add veggies and saute until heated through. Remove to a bowl and set aside.
- In the same pan, heat 2 Tbsp oil and 1 Tbsp butter until butter is melted. Add the chilled rice and saute, stirring frequently, under rice begins to brown. Add 1 Tbsp soy sauce and salt and pepper to taste. Move rice to the edges of the pan to create a well in the center or remove the rice to a bowl and set aside.
- Add 1 Tbsp oil to the pan and crack the eggs into the pan. Stir the eggs while cooking until eggs are cooked through. Season with salt and pepper.
- Add the rice and vegetables to the eggs and stir until combined. Add remaining tablespoon of butter and season with salt and pepper. Turn off the heat and serve.
- Top with sliced green onions, hot sauce, and more soy sauce, if desired.
Ramen
This version of ramen adds extra protein and some veggies too! Add as many extra vegetables as you like and enjoy!
Cost Breakdown:
4 Ramen – $1.31
8 Eggs – $1.76
Spinach – .46 cents
Total Cost: $3.53
Ingredients
Method
- Cook ramen in a pot, according to the package instructions.
- Meanwhile, crack eggs into a mixing bowl and whisk. Once ramen has cooked, turn the heat to low and slowly stir the soup while slowly pouring in the eggs. This will cook the eggs and create egg ribbons in the soup.
- Add spinach and stir. Serve and enjoy!
Rice and Beans
Rice and beans don’t have to be boring! I love to turn my prepared beans into something different, like these super easy and delicious refried beans.
Cost Breakdown:
1 cup Rice – .75 cents
Beans – $1
Avocado – $1
Total Cost: $2.75
Ingredients
Method
- Cook rice according to the package instructions. Set aside.
- In a small sauce pan, heat oil over low-medium heat. Add black beans and heat through. Mash with a potato masher or fork and add liquid, 1 tablespoon at a time, until you’ve reached your desired consistency. Add salt and pepper to taste.
- Divide rice and beans evenly onto 4 plates. Top with avocado and enjoy!
Chickpea Pasta
This high protein pasta is made with nothing but chickpeas and boasts an incredible 19 grams of protein per serving! It works well with lots of seasoning and a fresh, homemade sauce.
Cost Breakdown:
Chickpea Pasta – $2.69
Tomatoes – .50 cents
Spinach – .46 cents
Total Cost: $3.65
Ingredients
Method
- Bring a large pot of water to a boil and season generously with salt. Cook chickpea pasta according to the package, drain, and set aside.
- Meanwhile, In a large pot, heat oil over medium heat. Add garlic powder and stir while cooking, until fragrant, about 1 minute.
- Add tomatoes and stir. Season with onion powder, oregano, salt, and pepper. Bring to a simmer and continue to cook until sauce has reduced by about one quarter, about 10 minutes.
- Add spinach and stir until wilted. Stir in pasta, serve, and enjoy!
Bean and Cheese Skillet
This super fast dinner is an incredible lunch or dinner idea that can easily be customized. Add it to a tortilla for an easy grab and go option!
Cost Breakdown:
Black Beans – $1
Corn – .57 cents
Cheese – .94 cents
Rice – .75 cents
Total Cost: $3.20
Ingredients
Method
- Cook rice according to the package and set aside.
- Meanwhile, heat a large pan on medium heat and add beans, corn, and taco seasoning. Stir and continue to cook until beans and corn and cooked through, about 5-8 minutes. Add ¼ cup of water and allow to simmer until thickened.
- Separate rice evenly into 4 bowls, top evenly with corn and bean mixture, top with cheese, and serve.
Corn and Egg Savory Oatmeal
Savory oatmeal is one of the most inexpensive, filling meals out there! It’s surprisingly hardy and can be made in a variety of ways to suit almost anyone’s tastes!
Cost Breakdown:
2 cups Oatmeal – .52 cents
1 cup Corn – .57 cents
4 Egg – .88 cents
Total Cost: $1.55
Ingredients
Method
- In a medium pot, combine water, oats, soy sauce, and sriracha. Bring to a simmer and cook for 4 minutes, stirring occasionally.
- Meanwhile, heat oil or butter in a large pan over medium heat. Crack eggs into pan and fry on one side until the whites are no longer clear. Carefully flip and continue cooking until whites are cooked through but yolks are runny. Turn off the heat and set aside.
- Add corn and green onions and cook for an additional 2-3 minutes or until cooked through.
- Serve in a bowl topped with fried egg, hot sauce, and sesame seeds, if desired.
Notes
I hope you enjoy the recipes and at least get a few ideas for meals to make in your home! Please let me know if you try anything and what you thought!
Happy Cooking!
Disclaimer: This post is the opinion of the author. Always speak to your doctor before beginning any exercise plan or changes to your lifestyle or diet. The information provided in this post is for entertainment purposes only and is not intended to provide medical, legal, or other professional advice. Read and/or use any of the information from this post at your own risk. Some or all of the links displayed on this site may be affiliate links.
