4 Healthy Meals That Cost $7.35 Or Less
Don’t get me wrong — I’m a sucker for farmer’s market produce + high-quality grass-fed meat, but I also know that those purchases often require an unrealistic budget. As a nutrition grad student, I’m all for affordable meals that taste delicious, offer up health benefits, and don’t empty my wallet.
The good news? Eating balanced meals on a budget is possible (yes, really). Below, I share four meals you can make for $7.35 or less per serving. Because everyone deserves to eat well and nourish themselves without worrying about their bank account.
Protein-Packed Veggie Pasta
When I don’t feel like cooking much, I make a vegetarian pasta and call it dinner (example A). I often up the nutrient density by choosing alternative pastas made from legumes, like the Banza chickpea ziti above (Trader Joe’s also offers noodles made from ingredients like red lentils and black beans).
Unlike classic white pasta, legume-based pastas offer up protein and fiber, so they help keep you full for longer. To round out the dish I sauté whatever veggies I have on hand in olive oil, grate parmesan on top, and throw some red pepper flakes to the mix to spice things up. You can also add some canned crushed tomatoes to sauce it up.
Serves 2 —> approx. $5.16 per person
Banza chickpea pasta from Whole Foods: $3.99 per box
1 organic bell pepper from Whole Foods: $2.00
1/2 bag organic baby spinach from Trader Joe’s: $1.15
1/2 sweet onion from Trader Joe’s: $0.45
1 can organic diced tomatoes from Whole Foods: $1.39
1 oz Organic Valley shredded parmesan cheese from Whole Foods: $1.25
Optional extras: olive oil (for sautéing your veggies), pesto (instead of tomato sauce), red pepper flakes
Chicken Sausage, Salad + Sweet Fries
I’m extremely lazy when it comes to cooking animal protein, so pre-cooked chicken sausage is more my speed. Since they tend to be loaded with sodium, I don’t eat them all the time. However, they can be a great option when you’re craving protein and don’t want to make much of an effort. Above, I paired Bilinski’s organic Italian chicken sausage with salad, grilled bell pepper, sauerkraut, and baked sweet potato fries. The sweet potatoes + salad on this plate offer up complex carbohydrates and fiber, while the sausage delivers satisfying protein and fat. Bonus points for the probiotics from the sauerkraut!
Serves 2 —> approx. $7.33 per person
Organic chicken sausage from Whole Foods: $6.99 (2 links per person)
1 large red bell pepper from Whole Foods: $1.50
2 organic sweet potatoes from Whole Foods: $2.67
1/4 jar sauerkraut from Trader Joe’s: $1.00
1 + 1/2 organic romaine hearts from Trader Joe’s: $1.25
1/2 lb. grape tomatoes from Trader Joe’s: $1.25
Optional extras: olive oil + lemon juice or vinegar for salad dressing, mustard for sausage, ketchup for fries
Vegan Buddha Bowl
I eat some version of this bowl weekly. If I’m being honest, it’s mostly just an excuse to consume this amazing peanut sauce from The Minimalist Baker, but the bowl is also incredibly satisfying (and packed with nutrients). I start with a grain base (Banza chickpea rice above, but brown rice, quinoa, or farro are great options too) then add a mix of raw, sautéed and/or roasted veggies, baked tofu or tempeh cubes, and peanut sauce. Squeeze some lime juice and sriracha or red pepper flakes on top for an extra pop of flavor.
Serves 2 —> approx. $4.37 per person
1 package Banza chickpea rice from Target: $2.99
1 package tempeh from Trader Joe’s: $1.99
1/2 head purple cauliflower from Whole Foods: $1.75
1/2 bunch organic Swiss chard from Whole Foods: $1.25
peanut sauce for 2 bowls (recipe makes 1 + 1/3 cups of sauce so you will have extra): approx. $0.75
Optional extras: canned beans, lime juice, sriracha, red pepper flakes, peanuts or cashews, scallions
Mediterranean Meatball Dinner
I could eat Mediterranean food daily and this simple dinner fits the bill. Organic turkey or grass-fed beef meatballs (just combine meat, egg, chopped onions, and s+p together and bake in the oven; even better if you have garlic powder or fresh herbs to throw in too), Greek lemon potatoes, hummus, wilted greens, tomatoes, and some toast make up this plant forward plate.
Serves 2 —> approx. $6.57 per person
1 package organic grass-fed beef from Trader Joe’s: $5.99
1 organic egg from Whole Foods: $0.33
1 onion from Trader Joe’s: $0.90
1 lemon from Trader Joe’s: $0.32
1/2 bag organic mixed potatoes from Trader Joe’s: $1.75
1/2 lb. grape tomatoes from Trader Joe’s: $1.25
1/2 bunch organic Swiss chard from Whole Foods: $1.25
2 slices Food for Life baking sprouted grain bread from Whole Foods: $0.60
1/4 container smooth & creamy hummus from Trader Joe’s: $0.75
Optional pantry extras: olive oil, spices (oregano, garlic), fresh herbs (basil, parsley, rosemary)