High grocery prices are stressing us out: An August poll found that 53 percent of Americans said grocery expenses were a \u201cmajor source of stress,\u201d and another 33 percent said they\u2019re a \u201cminor stress,\u201d according to results from AP-NORC.<\/p>\n
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To stretch food budgets, more people are seeking out \u201cstruggle meals,\u201d as evidenced by rising Google searches for the term and social media videos tagged #strugglemeals<\/a>, which have garnered millions of views.<\/p>\n While there\u2019s no standard definition of a \u201cstruggle meal,\u201d social media users generally describe them as inexpensive and easy to make foods \u2014 \u201cfood you grew up on if you didn\u2019t have a lot of money,\u201d as one TikTok user<\/a> says.<\/p>\n In a video<\/a> posted in September, TikTok user James Kibs highlights a few struggle meals, including buttered noodles and hot dogs on white bread.<\/p>\n One particular struggle meal, Hamburger Helper, saw sales surge by over 14 percent in the year prior to August 2025.<\/p>\n [2]<\/p>\n Unfortunately many of these struggle meals are based around\u00a0ultra-processed foods<\/a>, which tend to be high in fat, salt, and sugar, and low in nutrients.<\/p>\n [3]<\/p>\n \u2018The Priority Is to Get Enough to Eat\u2019Most dietary guidelines suggest limiting ultra-processed foods.<\/p>\n [4]<\/p>\n \u00a0But dietitians say not to worry too much if these items are all your budget allows during a tough stretch.<\/p>\n \u201cWe all have chapters where we may not eat \u2018perfectly\u2019 \u2014 no such thing, by the way \u2014 and a few less nutritious meals each week will not unravel anyone\u2019s health,\u201d says Meridan Zerner, LD<\/a>, a registered dietitian nutritionist at the Cooper Clinic in Dallas, Texas. In college, she says she often ate ramen noodles with canned tuna over a bed of lettuce.<\/p>\n Healthwise, Zerner emphasizes \u201clooking at the bigger picture.\u201d Lindsay Malone, RDN, LD<\/a>, an instructor and clinical dietitian at Case Western Reserve University in Cleveland, agrees: \u201cThe key is not to stress about a single meal or a single day.\u201d<\/p>\n Most important, \u201cI always remind people that food is about both survival and joy. If you\u2019re struggling financially, the priority is to get enough to eat,\u201d says Malone.<\/p>\n However, if highly processed foods make up the majority of your diet, it\u2019s important to know that it could put you at a higher risk of chronic health conditions, such as heart disease, diabetes, and obesity, Malone adds.<\/p>\n [5]<\/p>\n Ultra-processed foods tend to be \u201ccalorie-dense but nutrient-poor,\u201d she says. They often contain refined carbohydrates, sodium, added fats, and preservatives, and little fiber, protein, and micronutrients \u2014 which Malone says can \u201cleave you feeling hungry again soon, which sometimes leads to eating more calories overall.\u201d<\/p>\n How to Make Struggle Meals More Nutritious<\/p>\n Even if your struggle meals start with a processed base, Zerner says that there are low-cost ways to make them more balanced by adding an extra ingredient or two that is high in fiber, vitamins, and proteins<\/a>.<\/p>\n One strategy is to deploy inexpensive pantry basics like rice, beans, canned tomatoes, and frozen vegetables, all of which are inexpensive, nutrient-dense, and filling. \u201cPantry staples are your friend,\u201d Malone says.<\/p>\n For example, you can add frozen vegetables, canned beans, or an egg to ramen noodles for protein and nutrients, Malone adds. \u201cOne of my favorites is adding frozen spinach to canned soup.\u201d<\/p>\n Another idea is to add ground turkey (rather than beef) and shredded cabbage to a boxed pasta meal like Hamburger Helper, Zerner says.<\/p>\n \u201cWith a little creativity and a few pantry and freezer staples, you can throw together meals that are just a little healthier, more protein and fiber-forward<\/a>, and kinder to both your body and your wallet,\u201d Zerner says.<\/p>\n Here are a few more healthy struggle meal ideas:<\/p>\n Egg scrambles with leftover or frozen vegetables and beans, topped with salsa or cheeseBean burrito bowls, with canned beans, rice, salsa, frozen vegetables, cheese, and salsa sprinkled with taco seasoningBaked potatoes<\/a> topped with cottage cheese or Greek yogurt, black beans, salsa, or rotisserie chicken; or top them with canned or leftover soup or chiliChili, lentil soup, or rice and beans using canned or dried beans<\/p>\n To save money on pantry staples, Zerner suggests choosing grocery store brands, looking for specials and sales, buying in bulk, batch cooking, and freezing items.<\/p>\n \u201cI would never want someone to worry about a short chapter of needing to eat budget-restricted, less nutritious meals,\u201d she says, but \u201cthere are ways to make those meals just a little bit better and more balanced with a bit of planning.\u201d<\/p>\n