Cheap Healthy Meals: 25 Budget Recipes Under $5 Per Serving

Last year, I spent $600 a month on groceries for just myself. Then I learned how to actually shop smart, and now I spend $180. Same food quality, same satisfaction, way less money.

This article shows you 25 cheap healthy meals that cost under $5 per serving. Real recipes I make weekly, with exact prices and zero complicated ingredients. These cheap healthy meals will help you save hundreds every month.

Why Cheap Healthy Meals Actually Matter

Food prices jumped 25% in three years. The average American now spends $475 per month on groceries. According to the USDA’s food price data, that number keeps climbing.

But eating cheap doesn’t mean eating poorly. These cheap healthy meals prove you can hit your nutrition goals on $5 a day.

5 Smart Shopping Strategies That Cut Your Bill in Half

Buy dried beans and grains in bulk. A pound of dried lentils costs $1.50 and makes 12 servings. Canned lentils cost $1.29 for 2 servings.

Frozen vegetables are your friend. Same nutrition as fresh, half the price, zero waste. A bag of frozen broccoli costs $1.50 and lasts three meals.

Store brands taste the same. I’ve done blind taste tests. Nobody can tell the difference between name-brand pasta and store-brand pasta.

Plan your week on Sunday. Write down seven dinners. Buy only those ingredients. This one habit cut my grocery bill by 40%.

Check weekly ads before you shop. Chicken breast on sale for $1.99/lb? Buy three pounds and freeze two.

Cheap Healthy Meals for Breakfast: 5 Easy Ideas Under $2.50

1. Overnight Oats with Banana

Ingredients:

• 1/2 cup rolled oats ($0.15)
• 1 cup milk ($0.30)
• 1 banana ($0.30)
• 1 tbsp peanut butter ($0.20)
• 1 tsp honey ($0.10)
• Cinnamon ($0.05)

Instructions:

1. Mix oats and milk in a jar
2. Refrigerate overnight
3. Top with sliced banana, peanut butter, honey, and cinnamon in the morning

Nutrition: 380 calories, 12g protein, 8g fiber Cost: $1.10 per serving

Pro tip: Make three jars on Sunday for Monday, Wednesday, Friday breakfasts.

2. Scrambled Eggs & Whole Wheat Toast

Ingredients:

• 3 large eggs ($0.60)
• 2 slices whole wheat bread ($0.40)
• 1 tbsp butter ($0.15)
• Salt and pepper ($0.02)
• Cherry tomatoes, optional ($0.30)

Instructions:

1. Beat eggs with salt and pepper
2. Melt butter in pan over medium heat
3. Pour in eggs, stir gently until just set
4. Toast bread
5. Serve with tomatoes on the side

Nutrition: 420 calories, 24g protein, 6g fiber Cost: $1.47 per serving

Pro tip: Add leftover veggies from dinner to stretch it further.

3. Peanut Butter Banana Smoothie

Ingredients:

• 1 banana ($0.30)
• 2 tbsp peanut butter ($0.40)
• 1 cup milk ($0.30)
• 1/2 cup Greek yogurt ($0.60)
• 1 tsp honey ($0.10)
• 4 ice cubes ($0.10)

Instructions:

1. Blend everything until smooth
2. Add more milk if too thick

Nutrition: 450 calories, 20g protein, 5g fiber Cost: $1.80 per serving

Pro tip: Freeze overripe bananas for smoothies.

4. Greek Yogurt Parfait with Granola

Ingredients:

• 1 cup Greek yogurt ($1.20)
• 1/4 cup granola ($0.30)
• 1/2 cup mixed berries, frozen ($0.60)
• 1 tsp honey ($0.10)

Instructions:

1. Layer yogurt in a bowl
2. Microwave frozen berries for 30 seconds
3. Top with berries, granola, and honey

Nutrition: 320 calories, 20g protein, 4g fiber Cost: $2.20 per serving

Pro tip: Buy frozen berries in bulk bags for best value.

5. Veggie Omelet

Ingredients:

• 3 large eggs ($0.60)
• 1/4 cup shredded cheese ($0.30)
• 1/2 cup mixed vegetables, frozen ($0.25)
• 1 tbsp butter ($0.15)
• Salt and pepper ($0.02)

Instructions:

1. Beat eggs with salt and pepper
2. Melt butter in pan over medium heat
3. Pour in eggs, swirl to coat pan
4. Add vegetables and cheese to one half
5. Fold omelet and cook 2 minutes

Nutrition: 380 calories, 26g protein, 3g fiber Cost: $1.32 per serving

Pro tip: Keep frozen veggie mix on hand for quick omelets.

Budget-Friendly Cheap Healthy Meals for Lunch

6. Tuna Salad Sandwich

Ingredients:

• 1 can tuna in water ($1.20)
• 2 tbsp mayonnaise ($0.15)
• 1 celery stalk, diced ($0.15)
• 2 slices whole wheat bread ($0.40)
• Lettuce ($0.20)
• Salt and pepper ($0.02)

Instructions:

1. Drain tuna and mix with mayo, celery, salt, and pepper
2. Spread on bread with lettuce

Nutrition: 420 calories, 32g protein, 5g fiber Cost: $2.12 per serving

Pro tip: Make tuna salad on Sunday for three days of lunches.

7. Black Bean Quesadilla

Ingredients:

• 2 flour tortillas ($0.40)
• 1/2 cup black beans, canned ($0.30)
• 1/2 cup shredded cheese ($0.60)
• 1/4 cup salsa ($0.20)
• 1 tsp oil ($0.05)

Instructions:

1. Heat oil in pan over medium heat
2. Place one tortilla in pan
3. Layer beans and cheese on half
4. Fold tortilla and cook 2 minutes per side
5. Serve with salsa

Nutrition: 480 calories, 22g protein, 8g fiber Cost: $1.55 per serving

Pro tip: Add leftover chicken for extra protein.

8. Chicken & Rice Bowl

Ingredients:

• 4 oz chicken breast ($1.20)
• 3/4 cup cooked brown rice ($0.30)
• 1 cup steamed broccoli, frozen ($0.40)
• 2 tbsp teriyaki sauce ($0.20)
• 1 tsp sesame seeds ($0.10)

Instructions:

1. Season chicken with salt and pepper
2. Cook chicken in pan 6 minutes per side
3. Slice chicken
4. Microwave rice and broccoli
5. Combine and top with teriyaki sauce and sesame seeds

Nutrition: 420 calories, 35g protein, 6g fiber Cost: $2.20 per serving

Pro tip: Cook five chicken breasts on Sunday for the whole week.

9. Hearty Lentil Soup

Ingredients (for 8 servings):

• 2 cups dried lentils ($1.50)
• 1 onion, diced ($0.50)
• 3 carrots, diced ($0.75)
• 2 celery stalks, diced ($0.50)
• 6 cups vegetable broth ($1.80)
• 2 tsp cumin ($0.10)
• Salt and pepper ($0.05)

Instructions:

1. Sauté onion, carrots, and celery in large pot for 5 minutes
2. Add lentils, broth, cumin, salt, and pepper
3. Bring to boil, then simmer 30 minutes
4. Serve with whole wheat bread

Nutrition (per serving): 240 calories, 14g protein, 12g fiber Cost: $0.65 per serving

Pro tip: Freeze individual portions for quick lunches.

10. Pasta Primavera

Ingredients:

• 2 oz whole wheat pasta ($0.30)
• 1 cup mixed vegetables, frozen ($0.40)
• 2 tbsp olive oil ($0.20)
• 2 cloves garlic, minced ($0.10)
• 1/4 cup parmesan cheese ($0.40)
• Salt and pepper ($0.02)

Instructions:

1. Cook pasta according to package directions
2. Sauté vegetables and garlic in olive oil for 5 minutes
3. Toss with cooked pasta and parmesan
4. Season with salt and pepper

Nutrition: 420 calories, 14g protein, 8g fiber Cost: $1.42 per serving

Pro tip: Use whatever frozen veggies are on sale.

11. Mediterranean Chickpea Salad

Ingredients:

• 1 can chickpeas ($0.80)
• 1 cucumber, diced ($0.60)
• 1 tomato, diced ($0.50)
• 1/4 red onion, diced ($0.20)
• 2 tbsp olive oil ($0.20)
• 1 tbsp lemon juice ($0.10)
• Salt and pepper ($0.02)

Instructions:

1. Drain and rinse chickpeas
2. Combine all ingredients in bowl
3. Toss with olive oil, lemon juice, salt, and pepper

Nutrition: 380 calories, 12g protein, 10g fiber Cost: $2.42 per serving

Pro tip: Make double batch for lunch tomorrow.

12. Turkey & Cheese Wrap

Ingredients:

• 1 whole wheat tortilla ($0.20)
• 3 oz deli turkey ($1.50)
• 1 slice cheese ($0.30)
• Lettuce ($0.20)
• 1 tomato slice ($0.15)
• 1 tbsp mustard ($0.05)

Instructions:

1. Layer turkey, cheese, lettuce, and tomato on tortilla
2. Add mustard
3. Roll tightly

Nutrition: 340 calories, 28g protein, 4g fiber Cost: $2.40 per serving

Pro tip: Buy deli turkey in bulk when it’s on sale.

Cheap Healthy Meals for Dinner: 8 Easy Recipes

13. One-Pot Chicken & Vegetables

Ingredients:

• 6 oz chicken breast ($1.80)
• 2 cups mixed vegetables, frozen ($0.80)
• 2 small potatoes, diced ($0.50)
• 2 tbsp olive oil ($0.20)
• Italian seasoning ($0.10)
• Salt and pepper ($0.02)

Instructions:

1. Cut chicken into bite-sized pieces
2. Heat oil in large pan over medium-high heat
3. Cook chicken 5 minutes until browned
4. Add potatoes and cook 8 minutes
5. Add vegetables and seasonings, cook 5 minutes more

Nutrition: 480 calories, 42g protein, 6g fiber Cost: $3.42 per serving

Pro tip: Use whatever frozen veggies you have.

14. Simple Spaghetti with Marinara

Ingredients:

• 3 oz whole wheat spaghetti ($0.45)
• 1 cup marinara sauce ($0.60)
• 2 tbsp parmesan cheese ($0.20)
• 1 tbsp olive oil ($0.10)
• Garlic powder ($0.05)
• Basil ($0.05)

Instructions:

1. Cook spaghetti according to package directions
2. Heat marinara sauce in pan
3. Toss pasta with sauce, olive oil, and seasonings
4. Top with parmesan

Nutrition: 460 calories, 16g protein, 10g fiber Cost: $1.45 per serving

Pro tip: Add ground beef when it’s on sale for $2.99/lb.

15. Bean & Cheese Burritos

Ingredients:

• 2 flour tortillas ($0.40)
• 1 cup black beans, canned ($0.60)
• 1/2 cup rice, cooked ($0.15)
• 1/2 cup shredded cheese ($0.60)
• 1/4 cup salsa ($0.20)
• 1/4 cup sour cream ($0.30)

Instructions:

1. Warm beans in microwave
2. Layer beans, rice, and cheese on tortillas
3. Roll tightly
4. Microwave 1 minute
5. Top with salsa and sour cream

Nutrition: 540 calories, 24g protein, 12g fiber Cost: $2.25 per serving

Pro tip: Make five burritos, wrap in foil, freeze for quick dinners.

16. Chicken Stir-Fry with Rice

Ingredients:

• 5 oz chicken breast ($1.50)
• 2 cups stir-fry vegetables, frozen ($0.80)
• 3/4 cup cooked rice ($0.30)
• 2 tbsp soy sauce ($0.10)
• 1 tbsp oil ($0.10)
• Garlic and ginger ($0.10)

Instructions:

1. Cut chicken into strips
2. Heat oil in large pan or wok over high heat
3. Cook chicken 5 minutes
4. Add vegetables, garlic, and ginger, cook 5 minutes
5. Add soy sauce and toss
6. Serve over rice

Nutrition: 480 calories, 38g protein, 5g fiber Cost: $2.90 per serving

Pro tip: Keep frozen stir-fry veggie mix for quick meals.

17. Baked Chicken Thighs with Roasted Vegetables

Ingredients:

• 2 chicken thighs ($1.80)
• 2 cups mixed vegetables (carrots, potatoes, onions) ($1.00)
• 2 tbsp olive oil ($0.20)
• Garlic powder ($0.05)
• Paprika ($0.05)
• Salt and pepper ($0.02)

Instructions:

1. Preheat oven to 425°F
2. Season chicken with paprika, garlic powder, salt, and pepper
3. Toss vegetables with oil and seasonings
4. Place chicken and vegetables on baking sheet
5. Bake 35 minutes

Nutrition: 520 calories, 34g protein, 6g fiber Cost: $3.12 per serving

Pro tip: Chicken thighs are cheaper and more flavorful than breasts.

18. Hearty Beef Chili

Ingredients (for 6 servings):

• 1 lb ground beef ($4.00)
• 2 cans kidney beans ($1.60)
• 1 can diced tomatoes ($1.00)
• 1 onion, diced ($0.50)
• 2 tbsp chili powder ($0.20)
• 1 tsp cumin ($0.05)
• Salt and pepper ($0.05)

Instructions:

1. Brown ground beef in large pot
2. Add onion and cook 5 minutes
3. Add beans, tomatoes, and spices
4. Simmer 30 minutes
5. Serve with rice or cornbread

Nutrition (per serving): 340 calories, 26g protein, 10g fiber Cost: $1.23 per serving

Pro tip: Freezes perfectly for up to 3 months.

19. Easy Egg Fried Rice

Ingredients:

• 2 cups cooked rice, day-old ($0.60)
• 2 eggs ($0.40)
• 1 cup mixed vegetables, frozen ($0.40)
• 2 tbsp soy sauce ($0.10)
• 1 tbsp oil ($0.10)
• Green onions ($0.20)

Instructions:

1. Heat oil in large pan over high heat
2. Scramble eggs, then remove from pan
3. Add rice and vegetables, stir-fry 5 minutes
4. Add soy sauce and eggs back in
5. Top with green onions

Nutrition: 420 calories, 16g protein, 4g fiber Cost: $1.80 per serving

Pro tip: Day-old rice works best for fried rice.

20. Sheet Pan Sausage & Potatoes

Ingredients:

• 2 Italian sausages ($2.00)
• 3 small potatoes, cubed ($0.75)
• 1 bell pepper, sliced ($0.80)
• 1 onion, sliced ($0.50)
• 2 tbsp olive oil ($0.20)
• Italian seasoning ($0.10)

Instructions:

1. Preheat oven to 400°F
2. Toss potatoes, pepper, and onion with oil and seasoning
3. Spread on baking sheet with sausages
4. Bake 30 minutes, flipping halfway

Nutrition: 540 calories, 22g protein, 6g fiber Cost: $4.35 per serving

Pro tip: Use whatever vegetables are on sale.

My $35 Weekly Meal Prep Strategy

Every Sunday, I spend 90 minutes and $35 preparing meals for the week.

The system:

• Cook 5 chicken breasts ($6.00)
• Cook 2 cups rice ($0.90)
• Cook 2 cups pasta ($0.90)
• Chop vegetables for the week ($5.00)
• Make one big batch of soup or chili ($7.50)
• Portion everything into containers ($0.00 if you reuse)

This gives me: 5 lunches, 5 dinners, and I buy fresh breakfast stuff as I go ($14.70).

Total: $35 for the week = $5 per day = $140-150 per month for one person.

4 Budget Mistakes That Cost You Hundreds

Buying pre-cut vegetables. Pre-diced onions cost $3.99. A whole onion costs $0.50. You’re paying $3.49 for someone to use a knife for 30 seconds.

Only buying name brands. Store brand pasta, rice, beans, and canned goods taste identical. I’ve done blind tests with friends. Nobody can tell.

Shopping without a list. Every time I skip the list, I spend $30 more. Every. Single. Time.

Eating out because you’re “too tired to cook.” That $15 takeout meal could have been five home-cooked meals. Make freezer meals for tired days.

Sample Weekly Budget Meal Plan

Here’s my typical week, under $5 per day:

Monday:

• Breakfast: Overnight oats ($1.10)
• Lunch: Chicken rice bowl ($2.20)
• Dinner: Spaghetti with marinara ($1.45)
• Daily total: $4.75

Tuesday:

• Breakfast: Scrambled eggs & toast ($1.47)
• Lunch: Tuna salad sandwich ($2.12)
• Dinner: Bean burritos ($2.25)
• Daily total: $5.84

Wednesday:

• Breakfast: Overnight oats ($1.10)
• Lunch: Chicken rice bowl ($2.20)
• Dinner: Chicken stir-fry ($2.90)
• Daily total: $6.20

Thursday:

• Breakfast: PB banana smoothie ($1.80)
• Lunch: Chickpea salad ($2.42)
• Dinner: Egg fried rice ($1.80)
• Daily total: $6.02

Friday:

• Breakfast: Veggie omelet ($1.32)
• Lunch: Turkey wrap ($2.40)
• Dinner: One-pot chicken & vegetables ($3.42)
• Daily total: $7.14

Saturday:

• Breakfast: Greek yogurt parfait ($2.20)
• Lunch: Black bean quesadilla ($1.55)
• Dinner: Baked chicken thighs ($3.12)
• Daily total: $6.87

Sunday:

• Breakfast: Scrambled eggs & toast ($1.47)
• Lunch: Pasta primavera ($1.42)
• Dinner: Beef chili ($1.23)
• Daily total: $4.12

Weekly total: $40.94 for 21 meals = $1.95 per meal average

Related Articles You Might Find Helpful

Looking for more budget-friendly meal ideas? Check out my guide to high protein foods that won’t break the bank. I also have comprehensive guides on high fiber breakfast recipes and blood sugar balancing breakfast recipes that are all budget-conscious.

Frequently Asked Questions

How can I eat healthy on $5 a day?

Focus on whole foods like rice, beans, eggs, and frozen vegetables. Buy store brands, plan your meals weekly, and cook in batches. The meal plan above shows exactly how to do this with 21 meals for under $45.

What are the cheapest sources of protein?

Eggs ($0.20 each), canned tuna ($1.20/can), dried beans ($0.13/serving), chicken thighs ($1.50/lb on sale), and Greek yogurt ($0.80/cup) are your best options. Ground beef when on sale for $2.99/lb is also good value.

Is frozen produce as healthy as fresh?

Yes! According to the Academy of Nutrition and Dietetics, frozen vegetables are picked and frozen at peak ripeness, preserving their nutrients. They’re often more nutritious than “fresh” produce that’s been sitting for days, and they cost 30-50% less with zero waste.

How do I meal prep on a budget?

Cook one protein (like 5 chicken breasts), one grain (rice or pasta), and roast a big batch of vegetables on Sunday. This gives you components to mix and match all week. Total time: 90 minutes. Total cost: $25-30 for 10-12 meals.

What should I always buy in bulk?

Rice, dried beans, oats, pasta, and flour last forever and cost 50-70% less in bulk. Frozen vegetables, meat when on sale (freeze it), and canned goods are also smart bulk buys. Avoid bulk buying fresh produce unless you’ll use it within 3-4 days.

The Bottom Line

Eating healthy on a budget isn’t complicated. Buy whole ingredients, skip the fancy brands, and spend 90 minutes on Sunday cooking.

These 25 recipes cost under $5 per serving. Most take under 20 minutes. All of them taste good enough to make again next week.

Your grocery bill doesn’t have to be $600 a month. Mine’s $180, and I eat better now than I did before.