Budget recipes
Average cost
Max per meal
Shopping list
Living in USA, Nationwide doesn't mean you have to sacrifice nutrition for affordability. We've curated 12 delicious, healthy meal ideas that cost less than $5 each, using ingredients readily available at local grocery stores.
USA Shopping Tip
Find the best deals at local grocery stores and farmers markets. Our recipes are tailored to ingredients commonly found in USA area stores.
Budget-Friendly Meal Ideas
🌅 Breakfast (4 recipes)
Greek Yogurt Protein Bowl
$2.25 • 320 calories
Greek yogurt with granola, berries, and chia seeds for 25g protein
Scrambled Eggs with Beans
$1.85 • 285 calories
Two eggs scrambled with black beans and spinach on toast
Peanut Butter Overnight Oats
$1.50 • 340 calories
Oats with peanut butter, protein powder, and banana
Cottage Cheese Pancakes
$2.10 • 295 calories
High-protein pancakes made with cottage cheese and eggs
☀️ Lunch (4 recipes)
Tuna Chickpea Salad
$3.25 • 380 calories
Canned tuna with chickpeas, vegetables, and olive oil dressing
Lentil Power Bowl
$2.75 • 420 calories
Cooked lentils with quinoa, roasted vegetables, and tahini
Bean and Cheese Quesadilla
$2.50 • 365 calories
Black beans and cheese in whole wheat tortilla with salsa
Egg Salad Wrap
$2.90 • 315 calories
Hard-boiled eggs with Greek yogurt dressing in whole grain wrap
🌙 Dinner (4 recipes)
Chicken Thigh Stir-Fry
$4.25 • 425 calories
Budget-friendly chicken thighs with frozen mixed vegetables
Turkey and Bean Chili
$3.85 • 390 calories
Ground turkey with three types of beans and vegetables
Baked Cod with Lentils
$4.50 • 355 calories
Frozen cod fillet with seasoned lentils and steamed broccoli
Protein-Packed Pasta
$3.50 • 410 calories
Whole grain pasta with white beans, spinach, and parmesan
Smart Shopping List for USA
Greek yogurt (32oz container)
$4.99Breakfast bowls, dressings, snacks
Eggs (18-count)
$3.49Breakfast, lunch wraps, baking
Dried lentils (2lb bag)
$2.99Power bowls, soups, salads
Canned tuna (4-pack)
$4.99Salads, wraps, pasta
Black beans (4 cans)
$3.96Quesadillas, chili, breakfast
Chicken thighs (3lb pack)
$5.99Stir-fry, meal prep, soup
Ground turkey (1lb)
$4.49Chili, pasta sauce, tacos
Cottage cheese (24oz)
$3.99Pancakes, snacks, salads
Peanut butter (40oz jar)
$4.99Breakfast, snacks, sauces
Frozen mixed vegetables (2lb)
$2.99Stir-fry, soup, sides
USA Meal Prep Tips
Save Time & Money
- •Cook a big batch of lentils on Sunday and use throughout the week in different meals
- •Hard-boil a dozen eggs at once for quick protein additions to any meal
- •Pre-portion Greek yogurt into mason jars with toppings for grab-and-go breakfasts
- •Freeze cooked ground turkey in 1-cup portions for quick weeknight meals
- •Prep overnight oats in bulk - they last 5 days in the refrigerator
- •Cook chicken thighs in slow cooker with different seasonings for variety
📦 Storage & Food Safety
Store cooked lentils in the fridge for up to 5 days or freeze for 3 months
Hard-boiled eggs keep for 1 week when stored in shells in the refrigerator
Leftover cooked chicken can be frozen for up to 3 months in portion-sized bags
Tuna salad stays fresh for 3 days when stored in an airtight container
Cooked beans can be frozen in ice cube trays for perfect portions
Prepared overnight oats taste best when consumed within 5 days
🥗 Nutritional Benefits
High-quality complete proteins support muscle maintenance and growth
Legumes provide both protein and fiber for sustained energy and satiety
Greek yogurt offers probiotics for digestive health plus calcium for bones
Eggs contain all essential amino acids and choline for brain health
Lean meats like chicken thighs provide iron and B-vitamins
Plant-based proteins offer additional vitamins, minerals, and antioxidants
🌍 Explore Other City Budget Guides
Discover affordable healthy eating tips for cities across America
Austin Cheap Healthy Meals: Budget Food Guide
Navigate Austin's food scene on a budget. Find affordable farmers markets, food trucks, and local meal prep strategies.
Portland Cheap Healthy Meals: Pacific Northwest Budget Guide
Eat healthy in Portland without overspending. Local farmers markets, seasonal produce, and budget-friendly cafes.
Seattle Cheap Healthy Meals: Emerald City Budget Guide
Budget-friendly healthy eating in Seattle. Pike Place Market tips, seasonal meal planning, and affordable local options.
Denver Cheap Healthy Meals: Mile High Budget Guide
Healthy eating at altitude on a budget. Denver farmers markets, meal prep for active lifestyles, and local food resources.
📚 Budget Meal Planning Resources
Master the art of eating healthy on a budget with these comprehensive guides
Cheap Healthy Meals for a Family of 4
Feed your family nutritious meals on a budget. Weekly meal plans, bulk cooking tips, and kid-friendly recipes under $10.
Family Meal Planning on a Budget
Strategic meal planning guide for families. Save money while eating healthy with batch cooking and smart shopping strategies.
High-Protein Meals Under $5
Build muscle and stay satisfied with budget-friendly protein meals. Complete recipes with 20+ grams of protein per serving.
🏥 Professional Support & Tools
Get Professional Help
Free Planning Tools
💡 Pro Tip: Many USA dietitians understand local food costs and can help create budget-friendly meal plans using ingredients from your favorite local stores.
❓ Frequently Asked Questions
Start Your Budget-Friendly Health Journey
Ready to eat healthy without breaking the bank in USA? These recipes prove that nutritious meals can be both delicious and affordable.