Cooking for one doesn't have to be a chore. It can be an opportunity to explore new flavors, experiment with ingredients, and create satisfying meals without breaking the bank. With a little planning and creativity, you can enjoy delicious and affordable meals every day of the week.
Budget-Friendly Breakfasts
Breakfast is often the easiest meal to keep cheap, thanks to simple staples like oats, eggs, and bananas.
Overnight Oats: A simple and customizable breakfast. Mix rolled oats with milk or yogurt, add a splash of vanilla and whatever fruit you have on hand. Let sit overnight.
Banana Pancakes: A quick and easy way to use ripe bananas. Just mash a banana, mix with an egg and a little flour, and cook like regular pancakes.
Egg & Veggie Burritos: A savory and filling breakfast option. Scramble eggs with bell peppers, onions, or even leftover greens.
Read also: Is Beef Tallow a Good Moisturizer?
Greek Yogurt with Homemade Granola: A healthy and customizable breakfast bowl. Make a big batch of granola with oats, honey, and nuts.
Affordable and Satisfying Lunches
Lunch is a prime opportunity to stretch your ingredients and repurpose leftovers.
Chickpea Salad Wraps: A vegetarian and protein-packed lunch option. Mash canned chickpeas with mayo, mustard, and spices.
Stuffed Bell Peppers: A colorful and nutritious lunch. Fill halved bell peppers with ground beef, quinoa, and/or mixed veggies.
Ramen Noodle Stir Fry: A quick and customizable lunch. Toss instant noodles (skip the seasoning packet) with stir-fried frozen veggies and soy sauce.
Read also: Delicious Pasta on a Budget
Leftover Rice Bowls: A great way to use up leftovers. Combine leftover rice, roasted veggies, and whatever protein you have (chicken, egg, beans).
Delicious and Cheap Dinner Ideas
Dinner is where budget meals can really shine.
Quick and Easy Meals
Sheet Pan Sausage and Potatoes: A simple and flavorful one-pan meal. Toss with oil and seasoning, then roast.
Budget "Marry Me Chicken": A creamy and delicious chicken dish. Sear chicken thighs, then simmer in a sauce made from cream, garlic, and sun-dried tomatoes.
Roasted Veggie Tacos: A vegetarian and customizable taco option. Use sweet potatoes, cauliflower, or whatever’s on sale.
Read also: Delicious and Affordable Meals
Cabbage Stir Fry: Cabbage is super cheap and makes a great stir fry base.
Hearty and Filling Recipes
Deconstructed Cabbage with Butternut Squash: When you don’t have enough time to prepare classic stuffed cabbage, try this deconstructed version with butternut squash instead.
Slow Cooker Chicken with Rice and Broccoli: Throw chicken, soy sauce, brown sugar and other flavorings into a slow cooker for an easy, cheap dinner. Serve with rice and steamed broccoli to round out the meal. 5 ounces cooked chicken with 1/3 cup sauce: 342 calories, 12g fat (3g saturated fat), 113mg cholesterol, 958mg sodium, 22g carbohydrate (19g sugars, 0 fiber), 33g protein.
Tamale Casserole: Head to the Southwest for this cheap dinner idea: Pre-made tamales, canned chili, cheese and peppers in one easy casserole.
Stovetop Chicken and Gnocchi: For a homey dinner in a hurry, you can’t go wrong with this stovetop chicken and gnocchi recipe. 1-1/2 cups (calculated without cheese): 598 calories, 24g fat (6g saturated fat), 88mg cholesterol, 1632mg sodium, 66g carbohydrate (19g sugars, 6g fiber), 30g protein.
Slow-Cooker Beef Stew: When there's a chill in the air, nothing beats this beef stew. Seasoned with thyme and dry mustard, the hearty slow-cooker beef stew is chock-full of tender carrots, potatoes and meat. 1 cup: 272 calories, 12g fat (3g saturated fat), 53mg cholesterol, 541mg sodium, 23g carbohydrate (6g sugars, 4g fiber), 19g protein.
Enchilada-Inspired Pasta: With a few pantry staples, you can have this delicious enchilada-inspired pasta on the table in less than 30 minutes.
Cheeseburger Quiche: When you need to stretch those cheeseburger dollars, put all the ingredients in a quiche! 1 piece: 502 calories, 35g fat (19g saturated fat), 236mg cholesterol, 954mg sodium, 24g carbohydrate (8g sugars, 1g fiber), 23g protein.
Five-Ingredient Tomato Sauce with Pasta: This simple five-ingredient casserole comes together quickly. The sauce couldn’t be easier: just simmer canned tomatoes and tomato sauce with bacon and onion. 1 serving: 159 calories, 6g fat (2g saturated fat), 11mg cholesterol, 498mg sodium, 18g carbohydrate (4g sugars, 2g fiber), 7g protein.
Enchilada Casserole: Turn that pound of ground beef into a tasty enchilada casserole. Layer flour tortillas with a savory meat and black bean mixture, sour cream and cheese in a 13×9-in. 1 piece: 357 calories, 12g fat (5g saturated fat), 45mg cholesterol, 864mg sodium, 37g carbohydrate (6g sugars, 3g fiber), 23g protein.
Zucchini Lasagna: This low-carb dinner idea is basically lasagna made with strips of zucchini and deli ham instead of pasta. 1 serving: 196 calories, 8g fat (3g saturated fat), 36mg cholesterol, 1013mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 17g protein.
Chicken and Rice Bowl: A low-carb cheap dinner idea, this chicken and rice bowl has tons of flavor from seasonings and a little bit of tomato juice. The key is to not over process or overcook the cauliflower to keep it from getting soggy. 1-1/2 cups: 227 calories, 7g fat (1g saturated fat), 63mg cholesterol, 492mg sodium, 15g carbohydrate (6g sugars, 5g fiber), 28g protein.
Louisiana Classic: This simple take on a Louisiana classic adds a bit of low-country cuisine to your menu lineup. 1-1/4 cups sausage mixture with 1/2 cup bulgur: 510 calories, 19g fat (7g saturated fat), 108mg cholesterol, 1287mg sodium, 57g carbohydrate (10g sugars, 15g fiber), 30g protein.
One-Pan Wonders
One-Pan Roasted Chicken and Broccoli: Saucy, cheese-topped chicken and crisp-tender broccoli all on one pan makes cooking dinner (and clean up!) a snap. 1 serving: 504 calories, 17g fat (7g saturated fat), 147mg cholesterol, 1151mg sodium, 27g carbohydrate (10g sugars, 8g fiber), 52g protein.
Sausage and Au Gratin Potatoes: Cut time and cost by using frozen vegetables and boxed au gratin potatoes, and add any kind of sausage you like (although smoked kielbasa is the choice in this recipe). You’ll have dinner on the table in no time. 1 each: 660 calories, 47g fat (18g saturated fat), 106mg cholesterol, 2093mg sodium, 32g carbohydrate (5g sugars, 3g fiber), 25g protein.
Beef and Vegetable Skillet: This is the ultimate one-pan meal full of beefy flavor and vegetables. 1-3/4 cups: 654 calories, 31g fat (12g saturated fat), 102mg cholesterol, 1157mg sodium, 57g carbohydrate (12g sugars, 7g fiber), 34g protein.
One-Pan Chicken Sausage Dinner: A fast and filling meal, chicken sausage makes an awesome one-dish dinner by itself or served with brown rice in a burrito. 1-1/3 cups: 425 calories, 14g fat (3g saturated fat), 70mg cholesterol, 1275mg sodium, 52g carbohydrate (7g sugars, 8g fiber), 27g protein.
Chicken and Pesto Pasta: Freezing pesto made with summer’s basil bounty comes in handy throughout the year. Here, simply add it to chicken and pasta for this herbaceous one-pot meal. 1 cup: 404 calories, 18g fat (4g saturated fat), 76mg cholesterol, 646mg sodium, 29g carbohydrate (4g sugars, 4g fiber), 30g protein.
Ground Beef Skillet Dinner: Vegetables, rice and a pound of ground beef make a gratifying skillet dinner. It’s just the thing to warm up cooler nights. 1 each: 329 calories, 11g fat (5g saturated fat).
Global Flavors
Pizza Skewers: Pizza skewers with marinara for dipping sauce is such a clever idea.
Grilled Chicken with Balsamic and Tomato Marinade: A light and fresh balsamic and tomato marinade gives this grilled chicken some zing, and it only needs to sit for an hour before hitting a hot grill. 1 serving: 177 calories, 5g fat (1g saturated fat), 63mg cholesterol, 171mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 24g protein.
Grilled Ham and Cheese Foil Packets: Grilled ham and cheese takes on a whole different meaning here. Fill foil packets with potatoes and onion, grill until the potatoes are soft, then toss in ham cubes and cheese. 1-1/2 cups: 341 calories, 13 g fat (6 g saturated fat), 70 mg cholesterol, 1040 mg sodium, 32 g carbohydrate (4 g sugars, 4 g fiber), 26 g protein. A full meal in one foil pack is the way to go for easy weeknight dinners. 1 serving: 344 calories, 10g fat (2g saturated fat), 62mg cholesterol, 990mg sodium, 42g carbohydrate (8g sugars, 6g fiber), 21g protein.
Chicken with Orange-Soy Marinade: You only need five ingredients, a little marinating time and a grill for this delicious chicken recipe. All the flavor comes from orange juice concentrate, plus soy sauce and five spice blend. 1 chicken breast half: 234 calories, 3g fat (1g saturated fat), 78mg cholesterol, 643mg sodium, 19g carbohydrate (19g sugars, 0 fiber), 30g protein. Turn frozen (booze-free) margarita mix into a zippy marinade for chicken. Throw it on the grill, or if weather doesn’t permit, bake it in the oven. 1 chicken breast half: 250 calories, 4g fat (1g saturated fat), 94mg cholesterol, 230mg sodium, 19g carbohydrate (16g sugars, 0 fiber), 34g protein.
Pork Pitas with Roasted Red Peppers: A full meal in less than 30 minutes is what weeknight cooking is all about. Strips of pork cooked with roasted red peppers make a quick and easy filling for warm pita bread. 1 sandwich: 380 calories, 11g fat (3g saturated fat), 55mg cholesterol, 665mg sodium, 37g carbohydrate (4g sugars, 2g fiber), 27g protein.
Black Bean Burritos: Simple, fast and inexpensive, black bean burritos easily feed a family on the go. 1 burrito: 395 calories, 16g fat (6g saturated fat), 25mg cholesterol, 610mg sodium, 46g carbohydrate (2g sugars, 7g fiber), 16g protein. Toasting the tortillas on a griddle is the key to this delicious dinner. Keep them on the flame for a few beats longer to get a crispier edge. 1 burrito: 375 calories, 10g fat (4g saturated fat), 21mg cholesterol, 1133mg sodium, 52g carbohydrate (1g sugars, 8g fiber), 18g protein.
Jalapeno Popper Quesadillas: Turn jalapeno popper ingredients into a deliciously fast dinner. Spread cream cheese on flour tortillas, add diced jalapeno and chopped bacon, and cook for a few minutes in a pan. 1 quesadilla: 801 calories, 47g fat (23g saturated fat), 115mg cholesterol, 1423mg sodium, 60g carbohydrate (3g sugars, 4g fiber), 33g protein.
Sausage, Spinach, and Cheese-Filled Calzones: Turn store-bought pizza dough into delicious sausage, spinach and cheese-filled pockets. 1 calzone: 489 calories, 22g fat (9g saturated fat), 54mg cholesterol, 1242mg sodium, 51g carbohydrate (7g sugars, 2g fiber), 23g protein.
Creative Twists on Classics
Turkey with Gravy: Turkey with gravy makes divine comfort food that reminds me of old-time diners on the East Coast that serve open faced turkey sandwiches just like this one.
Baked Pork Chops with Stuffing: For these baked pork chops, the stuffing is on the outside, along with chunks of red bell pepper and fresh pears for a bit of sweetness. 1 pork chop with 3/4 cup stuffing mixture: 603 calories, 28g fat (14g saturated fat), 127mg cholesterol, 1094mg sodium, 47g carbohydrate (14g sugars, 5g fiber), 38g protein.
Corn and Cheese Quesadillas: Corn mixed with cheese and a bit of sour cream makes a wonderfully savory-sweet vegetarian filling for quesadillas. And so easy! Fresh guacamole and a splash of salsa are no-brainer accompaniments. Just be sure to pick up avocados when they’re on sale. 3 wedges (calculated without guacamole): 380 calories, 19g fat (10g saturated fat), 43mg cholesterol, 524mg sodium, 36g carbohydrate (3g sugars, 3g fiber), 16g protein.
Grilled Cheese with Mozzarella, Pepperoni, and Tomatoes: I give grilled cheese a special treatment by using slices of mozzarella cheese and adding delicious extras like pepperoni and fresh tomatoes. Dipped in warm pizza sauce, this will be a fast favorite! 1 sandwich: 495 calories, 31g fat (16g saturated fat), 79mg cholesterol, 1121mg sodium, 33g carbohydrate (4g sugars, 2g fiber), 22g protein.
Pork Tenderloin Sandwiches with Barbecue Sauce: Pork tenderloin and a quick homemade barbecue sauce make a quick and easy meal any night of the week. 1 sandwich: 402 calories, 7g fat (2g saturated fat), 63mg cholesterol, 1181mg sodium, 56g carbohydrate (18g sugars, 2g fiber), 29g protein.
Soups and Stews
Chicken Noodle Soup: Use pantry staples like chicken broth, instant rice and seasonings for effortless dinner ideas. 1-1/2 cups: 461 calories, 12g fat (3g saturated fat), 122mg cholesterol, 1816mg sodium, 52g carbohydrate (6g sugars, 4g fiber), 35g protein.
Comforting Soup: In the cold months, I like to put on a big pot of this comforting soup. It cooks away while I do other things, such as baking bread, crafting or even cleaning the house. 1-1/2 cups: 339 calories, 9g fat (3g saturated fat), 23mg cholesterol, 1100mg sodium, 48g carbohydrate (7g sugars, 11g fiber), 19g protein.
Other Ideas
Pizza Bowl: Here’s another super quick, super easy low-carb dish for one that’s filling. Plus, you can make it as a vegan version with dairy-free, vegan cheese and vegan meat substitute. Because there are hardly any carbs in here, this would make a great lunch. It won’t cause the usual afternoon drowsiness that bread, pasta, and potatoes do.
Tuna Stuffed Avocado Bowls: This is a delicious gluten-free, low-carb recipe for breakfast, even though the author says it’s a lunchtime dish. Super fast to make, with just four main ingredients, this boat has it all. Healthy fats from the avocado, crunchiness from pecans, sweetness from dried cherries, and the protein your brain needs to conquer the day.