KEY INFO
Total Cost: $20-25 makes 40-45 servings (bulk prep) or $1-2.50 per single meal
Cost Per Portion: $0.40-2.50 depending on ingredients chosen
- Brown rice: $0.08
- Dried lentils: $0.12
- Chicken breast: $0.80
- Canned tomatoes: $0.15
- Mixed vegetables: $0.30
- Herbs/spices: $0.05
Prep Time: 5-15 minutes
Cook Time: 15-40 minutes
Total Time: 20-50 minutes
Servings: 4-8 per recipe (bulk options up to 45)
Difficulty: Easy to moderate (beginner-friendly)
Dietary Tags: Vegetarian, vegan options, some gluten-free, flexitarian-friendly
Price Level: Very inexpensive to inexpensive
EQUIPMENT NEEDED
Essential Tools:
- Large skillet or sauté pan
- Medium to large saucepan or stockpot
- Baking sheet
- Sharp knife and cutting board
- Colander or strainer
Cheaper Alternatives:
- Use any large pan if you don’t have a skillet
- Glass or ceramic dishes work for roasting instead of baking sheets
- A large bowl can substitute for a colander in a pinch
Optional (But Helpful):
- Slow cooker or Instant Pot for hands-off batch cooking
- Rice cooker
- Air fryer for crispy textures without oil
INGREDIENTS
Base recipe serves 4 – scale up or down as needed
Main Components:
- 1 cup (200g) dried lentils OR 1 can (400g) drained lentils
- 2 cups (300g) diced mixed vegetables (carrots, zucchini, bell peppers, onions)
- 1-2 cups (150-300g) cooked brown rice or whole grain pasta
- 1 can (400g) chopped tomatoes
- 1-2 boneless skinless chicken breasts (optional – 300-600g)
- 1 cup (240ml) low-sodium stock or broth
Smart Substitutions:
- Rice → barley, bulgur, or oats (often cheaper)
- Fresh vegetables → frozen (usually half the price)
- Meat → eggs or extra beans for protein
- Stock → water plus extra herbs and spices
- Canned tomatoes → passata when on sale
Seasonings:
- Salt and black pepper
- Dried thyme, oregano, basil
- Paprika, cumin, chili powder
- Garlic powder or 2 fresh cloves
- Optional: low-sodium soy sauce, curry powder
Garnishes:
- Fresh herbs (parsley, cilantro, green onions)
- Lemon or lime wedges
- Fat-free Greek yogurt
- Hot sauce
METHOD
- Heat 1 teaspoon oil in your large pan over medium heat.
Add diced onions and garlic, cook for 3 minutes until fragrant. - Add your mixed vegetables to the pan.
Cook for 2-4 minutes until just starting to soften but still have bite. - Stir in your seasonings and any meat if using.
Cook until meat is browned on all sides, about 5 minutes. - Add grains, canned tomatoes, and stock.
Stir everything together, scraping up any browned bits from the bottom. - Bring to a boil, then reduce to a simmer.
Cover and cook for 20-30 minutes until grains are tender and liquid has reduced. - Taste and adjust seasoning.
Add salt, pepper, or a squeeze of lemon as needed. - Serve immediately with chosen garnishes.
Visual Cues for Perfect Results:
- Vegetables should be tender but not mushy
- If using meat, it should be opaque throughout (internal temperature 74°C/165°F)
- Sauce should coat ingredients without being dry
- Lentils should be soft enough to mash with a fork
CRUCIAL TIPS
Money-Saving Strategies:
- Buy dried lentils and beans in bulk – they’re 60% cheaper than canned
- Shop seasonal vegetables and freeze extras when prices drop
- Use chicken thighs instead of breasts – half the price, more flavor
- Save vegetable scraps in the freezer to make your own stock
- Buy generic brands for canned goods – identical nutrition, 30% less cost
Success Secrets:
- Always taste before adding more salt – canned ingredients add plenty
- Rinse canned beans and vegetables to remove excess sodium
- Don’t skip the aromatics step – it builds the flavor foundation
- Add leafy greens in the final 2 minutes for extra nutrients without extra cost
STORAGE & SCALING
Storage Instructions:
Store cooled leftovers in airtight containers for 3-4 days in the refrigerator.
Most dishes freeze beautifully for 2-3 months (add dairy after reheating).
Reheating:
Add a splash of water or broth when reheating to prevent drying out.
Heat to 75°C/170°F minimum for food safety.
Scaling Tips:
- These recipes double or triple easily for batch cooking.
- For solo portions, halve all quantities but keep seasoning ratios the same.
- When scaling up, increase cooking time by 10-15 minutes.
Common Mistakes to Avoid:
- Overcooking vegetables when scaling down portions
- Adding all salt at the beginning (build flavor gradually)
- Skipping the vegetable sauté step (this develops crucial flavor)
- Not tasting before serving (every batch needs slight adjustments)
WINNING VARIATIONS
Ultra-Budget Chili (Under $1 per serving):
Replace meat with extra beans, add chili powder and cumin, serve over rice.
Cauliflower Rice Power Bowl:
Swap regular rice for cauliflower rice to cut calories in half while maintaining fiber.
Seasonal Veggie Rotation:
- Spring: asparagus, peas, spinach
- Summer: zucchini, tomatoes, corn
- Fall: butternut squash, Brussels sprouts
- Winter: root vegetables, cabbage, kale
International Flavor Profiles:
- Mediterranean: oregano, lemon, olives
- Indian: curry powder, garam masala, coconut milk
- Mexican: cumin, chili powder, lime, cilantro
- Asian: ginger, soy sauce, sesame oil
The beauty of these budget-friendly low calorie meals lies in their flexibility.
I’ve fed my family nutritious, satisfying dinners for under $10 total countless times using these exact principles.
Start with one base recipe, then let your creativity and whatever’s on sale guide your variations.
Your wallet and your waistline will thank you.
