Eating healthy should be a sustainable habit, but it can sometimes feel challenging if you’re eating on a slim budget. To help you make good food without breaking the bank, we’ve compiled 10 budget-friendly recipes that will help you make the most of your hard-earned cash—all for under 400 calories. Check out our post on 10 Tips for Eating Healthy on a Budget to learn more.
BREAKFAST
1. Italian Sausage Egg Bake | Kim’s Cravings
Eggs are a versatile and relatively cheap source of lean protein for your morning meal. This recipe features a delicious, mess-free way to enjoy eggs by baking them with shredded potatoes into a dense egg bake. Every square inch of eggs is loaded with lean turkey sausage, onions, bell peppers, spinach and shredded potatoes. Serve with a side salad and fruit for a brunch-worthy meal. Recipe makes 12 servings of 1 three-inch square.
Nutrition (per serving): Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 232mg; Sodium: 480mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 2g; Protein: 13g
2. Banana Oat Greek Yogurt Pancakes | Running with Spoons
Economical items like oatmeal, cinnamon, bananas, eggs and milk come together in this banana oat Greek yogurt recipe. It’s a fiber-friendly, high-protein recipe yielding 6 fluffy pancakes per serving. If you want to keep sugar low, serve with a side of fresh, sliced bananas instead of traditional syrup.
Nutrition (per serving): Calories: 288; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 378mg; Carbohydrate: 47g; Dietary Fiber: 6g; Sugar: 10g; Protein: 20g
3. Eggs with Wilted Baby Spinach | Skinnytaste
If you’re not into fancy breakfast feasts, this recipe is for you. A simple, savory meal is made from spinach, cheese, egg and some seasonings—that’s it! You can purchase fresh spinach to make this dish, but frozen will do in a pinch. The recipe calls for Asiago cheese, but feel free to sub in any cheese you like. Recipe makes 4 servings at 1 egg each.
Nutrition (per serving): Calories: 152; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 179mg; Sodium: 288mg; Carbohydrate: 8g; Dietary Fiber: 4g; Sugar: 1g; Protein: 12g
4. Sweet Potato Breakfast Burritos | Clean Eating
If you’re in the habit of grabbing a hot egg sandwich on your way to work, this breakfast burrito is for you. Make these burritos in advance, then wrap them up and freeze. When you wake up in the morning, simply pop one in the toaster oven to heat while you’re getting ready, then take it with you on the go—it’s genius! Recipe makes 4 servings at 1 burrito each.
Nutrition (per serving): Calories: 226; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 113mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 10g; Sugar: 7g; Protein: 13g
LUNCH
5. Black Bean Spinach Quesadilla | Calories In, Calories Out Cookbook
Canned black beans are a budget-friendly source of lean protein and fiber. Grab a few cans while you’re at the grocery store and make this crispy black bean spinach quesadilla. They’re a quick fix your family will love. This recipe pairs spinach and mushrooms in the quesadilla, but feel free to purchase local, seasonal veggies that are better priced. Remember to rinse and drain the beans to remove excess sodium. Recipe makes 4 servings at 1 quesadilla each.
Nutrition (per serving): Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g
6. Simple Tuna Burgers | Guaca Molly
Make a simple tuna burger using canned tuna, eggs, bread crumbs and some simple salad greens. Just mix the ingredients together with seasonings and then pan-fry until lightly crispy. You can make this protein-packed patty and eat it with a whole-grain bun or a side salad. Recipe makes 4 servings at 1 patty each.
Nutrition (per serving): Calories: 217; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 71mg; Sodium: 397mg; Total Carbohydrate: 8g; Dietary Fiber: 1g; Sugars: 1g; Protein: 25g
7. Waldorf Chicken Salad | Love & Zest
Rotisserie chicken is a convenient and wallet-friendly dinner option for busy families, but what to do with the leftovers? Make this simple chicken Waldorf salad, of course. Combine the leftover chicken with lemon, Greek yogurt, mayonnaise, apple and dried plums. It’s a versatile recipe, so swap out ingredients that you don’t have with those you do. Recipe makes 4 servings at 1 wrap each.
Nutrition (per serving): Calories: 333; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 976mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 8g; Protein: 25g
DINNER
8. Roast Chicken with Butternut Squash & Potatoes | Cooking Light
Roast chicken, butternut squash and potatoes in one pan for the ultimate convenient dinner. Then enjoy this abundant, low-priced meal with some two-buck chuck! Sage is a fragrant compliment to this recipe, but you can also sub in rosemary, thyme or oregano. Recipe makes 4 servings at 3 ounces of chicken + 3/4 cup vegetables each.
Nutrition (per serving): Calories: 399; Total Fat: 12g; Saturated Fat: 5g; Cholesterol: 147mg; Sodium: 791mg; Carbohydrate: 26g; Dietary Fiber: 3g; Protein: 44g
9. Spaghetti Squash with Pan-Fried Chicken & Pears | Clean Eating
Delicate spaghetti squash is a relatively affordable, low-carb stand-in for pasta. Use it in this recipe, which contains delicious, cheesy pan-fried chicken breast and sweet pears. Recipe makes 4 servings at 10 ounces of chicken-squash mixture + 3/4 ounce cheese each.
Nutrition (per serving): Calories: 349; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 81mg; Sodium: 460mg; Total Carbohydrate: 32g; Dietary Fiber: 2g; Sugars: 5g; Protein: 36g
10. Blackened Cumin-Cayenne Tilapia | Cooking Light
If you’re tired of chicken but don’t want to splurge on pork or beef, try buying a bag of frozen tilapia fillets. Thaw and season with pantry herbs and spices, and you’ll have a quick dinner ready in less than 20 minutes. Pair with a serving of brown rice, half a baked potato or a side salad. Recipe makes 4 servings at 1 fillet each.
Nutrition (per serving): Calories: 159; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 64mg; Sodium: 364mg; Total Carbohydrate: 1g; Dietary Fiber: 1g; Protein: 26g
