Eating nutritious meals may feel nearly impossible as the cost of food continues to rise. According to the U.S. Bureau of Labor Statistics, the cost of groceries has increased by almost 3% in the past 12 months. Right now, many people are relying on “struggle meals,” or basic and cheap meals to feed their families.
So, we asked dietitians for their favorite budget-conscious meals that are loaded with nutrition. Below are 11 ideas to try.
Sweet Potato Nacho Bowls
For a plant-based, hearty meal that tastes as good as eating out, whip up this recommendation from Dawn Jackson Blatner, registered dietitian nutritionist and NOW wellness expert. “Sweet potatoes and beans are affordable, filling staples,” she says. A 1-cup serving of sweet potatoes contains about 4 grams of fiber, and a half-cup of black beans contains about 6.5 grams of fiber, for a total of 10 grams, which goes a long way for satiety. Just roast your diced sweet potatoes, top with black beans, tomatoes, onion, hot sauce, and Greek yogurt for protein.
Rainbow Bowl
“This is my favorite weeknight dinner because it’s an easy ‘clean out the fridge’ meal that’s balanced, texturally interesting, and so versatile,” explains Kaytee Hadley, MS, RDN, and founder of Holistic Health and Wellness in Richmond, Virginia. She recommends using a whole-grain base like brown rice or quinoa, then adding crispy tofu, whatever veggies you have on hand, and topping with a sauce, for example, peanut-soy or lemon-tahini blends are good options.
Three-Bean Chili
Hadley loves this because it’s simple, cheap, and freezes well, so you have an emergency meal that’s easy to reheat on nights that you don’t want to cook. Plus, it’s loaded with nutrition. “Beans are one of the most versatile and nutritious budget-friendly foods providing protein, fiber, and iron,” she says. “Beef prices are at record highs, so skip the meat, get your protein from beans, and add spices and veggies for an antioxidant-rich meal,” Hadley says.
Hamburger Stew
If you have a large family or want plenty of leftovers, try this filling meal recommended by Megan Wroe, registered dietitian and wellness manager at the Wellness Center, Providence St. Jude Medical Center in Orange County, California. In a pot, brown some ground meat, onions, garlic, canned tomatoes, ketchup, frozen green beans, and broth. Slow cook and top with herbs and cheese. “It requires minimal ingredients with lots of nutrition and feeds a lot of meals, plus it’s hands-off and easy,” Wroe says
Veggie Fried Rice
Have leftover rice? Just cook in a pan with some frozen veggies for a 10-minute meal, suggests Hadley. “I add seasoned and crumbled tofu or add a couple of scrambled eggs to mine for an affordable protein source,” she says.
Loaded Veggie Quesadillas
This meal comes together in minutes. Jackson Blatner suggests adding beans, cheese, peppers, spinach (or whatever veggies you like) in between whole-grain tortillas. Crisp both sides in a skillet and serve with salsa and Greek yogurt. This is a great option for people who don’t like repeating the same meal because the individual ingredients can be used in different ways. “Tortillas, cheese, and veggies are basics that can be used in multiple meals,” Jackson Blatner says.
Taco Bowls
Love to meal prep? Cook a batch of quinoa and protein, for example, ground beef with taco seasoning or beans, and these bowls will come together in minutes on busy nights. Just add sauteed onions and bell peppers, which can be found frozen, and whatever other toppings you enjoy. “This can be batch prepared and ingredients swapped out easily to make it slightly different every time,” Wroe says.
Chickpea Curry With Coconut Milk
“I always fall back on chickpea curry with coconut milk because the dish is so filling and the flavors are punchy,” Hadley says. To try it, saute frozen mixed or fresh vegetables with a can of coconut milk, two cans of chickpeas, salt, and curry powder. “Serve over your favorite whole grain like sorghum, teff, quinoa, or brown rice for a meal balanced with protein, carbs, and fat plus many different vitamins, minerals, and phytonutrients,” She says. “A big batch costs less than $10 to make and will serve 4 people.”
Spicy Tuna Sushi Bowls
When you want to feel a little fancy, try Jackson Blatner’s easy sushi bowl. Just mix a can of tuna with a little mayo and sriracha and put it over rice with cucumber, carrots, avocado, nori, and another squeeze of sriracha. Jackson Blatner likes tuna because it’s one of the most affordable high-quality proteins.
Baked Ziti
The next time you make baked ziti, try substituting the cheese with nutritional yeast, one of Hadley’s hacks. “Whole-grain baked ziti with marinara, nutritional yeast, and broccoli is my cozy comfort meal that’s under $5,” Hadley says. “Many people don’t realize how much money they waste when food goes bad, so I always like to keep shelf-stable ingredients on hand,” she says. “Nutritional yeast makes for a great cheese alternative, often costing less gram for gram compared to cheese.” And having shelf-stable ingredients around makes this the perfect go-to meal for nights when you don’t know what to cook.
Baked Oatmeal
“This just feels so much more special than regular oatmeal, and it’s easier to batch prep,” Wroe says. She uses a basic recipe of two cups of oats, two cups of milk, a half cup of protein powder, and two eggs, then whatever flavors you want, like cinnamon or vanilla. Bake at 375 for 30 minutes in an 8×8 dish. “You have several days of breakfast ready to eat with some fruit paired on the side. Protein, fiber, and antioxidants are all accounted for,” she says.