Key Takeaways

  • Every recipe under $2/serving — most are under $1.50
  • 15 complete meals — not just side dishes
  • Batch-cooking friendly — all recipes make 4-6 servings
  • Simple ingredients — no fancy or hard-to-find items
  • Freezer-friendly — prep once, eat for weeks

Eating well on a budget isn’t about deprivation — it’s about smart ingredient choices. These 15 recipes prove you can eat delicious, satisfying meals for less than a fast food value meal.

Let’s dive in.

Chicken & Meat Recipes

1. Chicken Thigh Rice Bowls

Cost: $1.65/serving | Servings: 5

Chicken thighs are the budget meal prepper’s best friend — cheaper than breasts and way more flavorful.

Ingredients:

  • 2 lbs chicken thighs ($4.00)
  • 2 cups rice ($1.00)
  • 1 head broccoli ($2.00)
  • Soy sauce, garlic (pantry)

Instructions:

  1. Season thighs with salt, pepper, garlic powder
  2. Bake at 400°F for 35 minutes
  3. Cook rice according to package
  4. Roast broccoli at 400°F for 15 minutes
  5. Slice chicken, portion into 5 containers

2. Taco Meat & Rice

Cost: $1.40/serving | Servings: 6

One pound of ground beef stretches far when paired with rice and beans.

Ingredients:

  • 1 lb ground beef ($5.00)
  • 2 cups rice ($1.00)
  • 1 can black beans ($0.90)
  • 1 packet taco seasoning ($1.00)
  • Salsa (optional)

Instructions:

  1. Brown ground beef, drain fat
  2. Add taco seasoning + 1/4 cup water
  3. Simmer 5 minutes
  4. Cook rice, heat beans
  5. Portion: rice + beef + beans

💡 Budget Tip: Make Your Own Taco Seasoning

Mix: 1 tbsp chili powder, 1 tsp cumin, 1 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp cayenne, salt to taste. Costs pennies vs $1+ packets.

3. Baked Chicken Drumsticks

Cost: $1.25/serving | Servings: 5

Drumsticks are often the cheapest cut — sometimes under $1/lb on sale.

Ingredients:

  • 3 lbs drumsticks ($4.50)
  • 2 lbs potatoes ($2.00)

Instructions:

  1. Season drumsticks generously
  2. Cube potatoes, toss with oil and salt
  3. Bake together at 400°F for 45 minutes
  4. 2 drumsticks + potatoes per container

4. Sloppy Joe Bowls

Cost: $1.55/serving | Servings: 6

Skip the bun, serve over rice for a filling meal prep bowl.

Ingredients:

  • 1 lb ground beef ($5.00)
  • 1 can tomato sauce ($0.80)
  • 1 onion, diced ($0.50)
  • Brown sugar, vinegar, mustard (pantry)
  • 2 cups rice ($1.00)

Instructions:

  1. Brown beef with onion
  2. Add tomato sauce + 2 tbsp brown sugar + 1 tbsp vinegar + 1 tsp mustard
  3. Simmer 10 minutes
  4. Serve over rice

Vegetarian Recipes

5. Black Bean Rice Bowls

Cost: $0.85/serving | Servings: 6

Our cheapest complete meal. Beans + rice = complete protein.

Ingredients:

  • 1 lb dried black beans ($1.50)
  • 2 cups rice ($1.00)
  • 2 onions ($1.00)
  • 1 bell pepper ($1.00)
  • Cumin, garlic (pantry)

Instructions:

  1. Cook beans with cumin and garlic (or Instant Pot 25 min)
  2. Sauté onions and peppers
  3. Cook rice
  4. Layer: rice + beans + peppers

6. Egg Fried Rice

Cost: $1.10/serving | Servings: 4

Restaurant-style fried rice for a fraction of the price.

Ingredients:

  • 3 cups cooked rice (day-old works best) ($0.75)
  • 6 eggs ($1.50)
  • 1 bag frozen mixed vegetables ($1.50)
  • Soy sauce, sesame oil (pantry)

Instructions:

  1. Scramble eggs, set aside
  2. Stir-fry vegetables
  3. Add cold rice, fry until slightly crispy
  4. Add eggs back, season with soy sauce
  5. Finish with sesame oil drizzle

7. Lentil Soup

Cost: $0.90/serving | Servings: 8

A pound of lentils makes enough soup for an army.

Ingredients:

  • 1 lb dried lentils ($1.80)
  • 1 can diced tomatoes ($1.00)
  • 3 carrots ($1.00)
  • 2 celery stalks ($0.50)
  • 1 onion ($0.50)
  • Vegetable broth or bouillon ($1.00)

Instructions:

  1. Sauté onion, carrots, celery
  2. Add lentils, tomatoes, 8 cups broth
  3. Simmer 30-40 minutes until lentils tender
  4. Season with salt, pepper, cumin

Freezes beautifully for 3+ months.

8. Chickpea Curry

Cost: $1.30/serving | Servings: 5

Warming, flavorful, and incredibly cheap.

Ingredients:

  • 2 cans chickpeas ($1.80)
  • 1 can coconut milk ($2.00)
  • 1 can diced tomatoes ($1.00)
  • 1 onion ($0.50)
  • Curry powder, garlic (pantry)
  • Rice for serving ($1.00)

Instructions:

  1. Sauté onion and garlic
  2. Add curry powder, cook 1 minute
  3. Add chickpeas, tomatoes, coconut milk
  4. Simmer 20 minutes
  5. Serve over rice

9. Veggie Pasta Bake

Cost: $1.45/serving | Servings: 6

Pasta + marinara + cheese = comfort food on a budget.

Ingredients:

  • 1 lb pasta ($1.00)
  • 1 jar marinara sauce ($2.50)
  • 2 cups frozen spinach ($1.50)
  • 1 cup shredded mozzarella ($2.50)
  • Italian seasoning (pantry)

Instructions:

  1. Cook pasta al dente
  2. Mix pasta, sauce, spinach
  3. Pour into baking dish, top with cheese
  4. Bake at 375°F for 20 minutes
  5. Cut into 6 portions

Egg-Based Recipes

10. Breakfast Burritos

Cost: $1.20/serving | Servings: 6

Prep on Sunday, grab-and-go all week.

Ingredients:

  • 12 eggs ($3.00)
  • 1 can black beans ($0.90)
  • 6 flour tortillas ($2.00)
  • 1 cup cheese ($1.50)

Instructions:

  1. Scramble eggs
  2. Warm beans
  3. Assemble: eggs + beans + cheese in tortilla
  4. Wrap in foil, refrigerate or freeze
  5. Reheat in microwave 1-2 minutes

11. Egg Muffin Cups

Cost: $0.95/serving | Servings: 12

Portable protein-packed breakfast.

Ingredients:

  • 12 eggs ($3.00)
  • 1 cup diced ham or turkey ($3.00)
  • 1 cup shredded cheese ($2.50)
  • 1 bell pepper, diced ($1.00)
  • Salt, pepper (pantry)

Instructions:

  1. Whisk eggs with salt and pepper
  2. Divide ham, cheese, peppers into 12 muffin cups
  3. Pour egg mixture over fillings
  4. Bake at 350°F for 20-25 minutes
  5. Store in fridge up to 5 days

12. Shakshuka

Cost: $1.35/serving | Servings: 4

Eggs poached in spiced tomato sauce — fancy and cheap.

Ingredients:

  • 1 can crushed tomatoes ($1.50)
  • 6 eggs ($1.50)
  • 1 onion ($0.50)
  • 1 bell pepper ($1.00)
  • Cumin, paprika, garlic (pantry)
  • Bread for serving ($1.00)

Instructions:

  1. Sauté onion and pepper
  2. Add tomatoes, cumin, paprika, garlic
  3. Simmer 10 minutes
  4. Create wells, crack eggs into sauce
  5. Cover, cook until eggs set (8-10 min)
  6. Serve with crusty bread

Soup & Stew Recipes

13. Chicken Vegetable Soup

Cost: $1.50/serving | Servings: 8

Use a rotisserie chicken carcass for free broth if you have one.

Ingredients:

  • 1 lb chicken breast or thighs ($4.00)
  • 4 carrots ($1.00)
  • 4 celery stalks ($1.00)
  • 1 onion ($0.50)
  • 8 cups chicken broth ($2.00)
  • Egg noodles optional ($1.50)

Instructions:

  1. Poach chicken in broth until cooked
  2. Remove, shred chicken
  3. Add chopped vegetables to broth
  4. Simmer until tender (15-20 min)
  5. Return chicken to pot
  6. Add noodles if using, cook 8 minutes

14. Bean & Sausage Stew

Cost: $1.75/serving | Servings: 6

Hearty and warming — perfect for cold days.

Ingredients:

  • 1 lb smoked sausage ($4.00)
  • 2 cans white beans ($1.80)
  • 1 can diced tomatoes ($1.00)
  • 4 cups chicken broth ($1.50)
  • 2 cups kale or spinach ($2.00)

Instructions:

  1. Slice and brown sausage
  2. Add beans, tomatoes, broth
  3. Simmer 20 minutes
  4. Stir in greens, cook until wilted
  5. Season to taste

15. Chili

Cost: $1.60/serving | Servings: 8

The ultimate batch-cooking meal prep champion.

Ingredients:

  • 1 lb ground beef ($5.00)
  • 2 cans kidney beans ($1.80)
  • 1 can diced tomatoes ($1.00)
  • 1 can tomato sauce ($0.80)
  • 1 onion ($0.50)
  • Chili powder, cumin, garlic (pantry)

Instructions:

  1. Brown beef with onion
  2. Add all remaining ingredients
  3. Simmer 30+ minutes (longer = better)
  4. Portion into containers
  5. Top with cheese, sour cream, or crackers

Freezes perfectly. Make a double batch.

Budget Meal Prep Shopping Strategy

To keep costs under $2/serving:

  1. Buy protein on sale — stock up when chicken hits $1.99/lb
  2. Use dried beans — half the cost of canned, same nutrition
  3. Shop ethnic grocery stores — often 30-50% cheaper for staples
  4. Frozen vegetables work — just as nutritious, never spoils
  5. Check the “manager’s special” section — discounted meat near sell-by date

Want complete weekly meal plans? Check out our $25 Weekly Plan or $50 Weekly Plan.

📌 Save these recipes for your next meal prep session!