Cheap and Healthy Meals Under $10: Tasty, Nutritious, and Budget-Friendly

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Healthy eating does not have to cost an arm and a leg. With a little planning and creativity, you can whip up some delicious, nutritious meals for under $10, which will make your wallet and your body happy. Whether you are a busy professional, a student on a budget, or just someone looking to save money, these affordable meal ideas are perfect for anyone who wants to eat well without spending a fortune.

Why Eat Cheap, Healthy Meals?

Eating healthy doesn’t have to break the bank. By using whole, unprocessed foods, you will make meals rich in nutrients, flavor, and satisfaction. More importantly, preparing food at home lets you manage the quality of your ingredients, avoid hidden sugars and unhealthy fats, and decrease food waste.

In this blog post, we’ll share some easy, affordable, and healthy meal ideas that cost less than $10 per serving. These recipes are perfect for breakfast, lunch, dinner, and even snacks. Let’s dive in!

1. Veggie-Packed Omelette with Whole Grain Toast

Cost: ~$5 per serving
Start your day with a protein-packed veggie omelette that’s both filling and nutritious. Eggs are an affordable source of high-quality protein, and you can load your omelette with whatever vegetables you have on hand.

Ingredients:
2 eggs ($0.50)
1/4 cup diced bell peppers ($0.30)
1/4 cup spinach ($0.20)
1 slice of whole-grain bread ($0.30)

  • 1 tsp olive oil ($0.10)
  • Salt, pepper, and optional herbs ($0.10)

Instructions:

  1. Heat olive oil in a pan over medium heat.
  2. Sauté the bell peppers and spinach until softened.
  3. Whisk the eggs in a bowl, season with salt and pepper, and pour over the veggies.
  4. Cook until the eggs are set, then fold the omelette in half. .
  5. Serve with a slice of toasted whole-grain bread. .

2. Black Bean and Sweet Potato Burrito Bowl

Cost: ~$8 per serving
This burrito bowl is a hearty, plant-based meal that’s rich in fiber, protein, and flavor. Sweet potatoes and black beans are budget-friendly staples that can be used in countless recipes.

Ingredients:

  • 1 medium sweet potato ($1.00)
  • 1/2 cup canned black beans ($0.50)
  • 1/4 cup cooked brown rice ($0.20)
  • 1/4 cup salsa ($0.50)
  • 1/4 avocado ($0.75)
  • 1 tsp olive oil ($0.10)
  • Spices: cumin, chili powder, paprika ($0.20)

Instructions:

  1. Preheat oven to 400°F (200°C). Cut the sweet potato into a small dice and toss with olive oil and spices. Roast for 20-25 minutes.
  2. Heat black beans in a small pot or microwave.
  3. Prepare the bowl by layering brown rice, roasted sweet potatoes, black beans, salsa, and sliced avocado.

3. One-Pot Lentil and Vegetable Soup

Cost: ~$7 per serving
This hearty soup is great for cold days and can be prepared in large quantities for meal prep. Lentils are a good source of plant-based protein and fiber, and they are also very cheap.

Ingredients:

  • 1/2 cup dried lentils ($0.50)
  • 1 cup diced carrots ($0.30)
  • 1 cup diced celery ($0.30)
  • 1 cup diced tomatoes ($0.50)
  • 4 cups vegetable broth ($1.00)
  • 1 tsp olive oil ($0.10)
  • Spices: garlic powder, thyme, bay leaf ($0.20)

Instructions:

  1. Heat olive oil in a large pot and sauté the carrots and celery for 5 minutes.
  2. Add the lentils, diced tomatoes, vegetable broth, and spices.
  3. Bring to a boil, then reduce heat and simmer for 25-30 minutes until the lentils are tender.

4. Grilled Chicken and Veggie Stir-Fry ~$9 per serving This is a simple stir-fry to make and contains plenty of protein and vegetables. Chicken thighs tend to be cheaper than breasts, but both taste just as great.

Ingredients:
1 chicken thigh $2.00
1 cup broccoli florets $0.50
½ cup sliced bell peppers $0.30

  • 1/2 cup sliced carrots ($0.20)
  • 1 tbsp soy sauce ($0.10)
  • 1 tsp olive oil ($0.10)
  • 1/2 cup cooked rice ($0.20 Steps:
  1. Heat olive oil in a pan and cook the chicken thigh until cooked through. Remove and cut into strips.
  2. Stir-fry broccoli, bell peppers, and carrots in the same pan until tender-crisp.
  3. Return the chicken to the pan and add soy sauce; toss to combine.
  4. Serve over cooked rice.

5. Banana and Peanut Butter Overnight Oats

Cost: ~$3 per serving
No-cook breakfast is perfect for busy mornings. Oats are an excellent source of fiber, and peanut butter is a healthy source of fats and protein.

Ingredients:

  • 1/2 cup rolled oats ($0.20)
  • 1/2 cup milk, or plant-based milk ( $0.25)
  • 1 tbsp peanut butter ($0.20)
  • 1/2 banana, sliced ($0.20)
  • 1 tsp honey or maple syrup ($0.10)

How to do it:

  1. Mix oats, milk, peanut butter, and honey in a jar or container.
  2. Stir well, then top with banana slices.
  3. Cover and refrigerate overnight. Serve cold or warmed up in the morning.

Healthy Eating on a Shoestring Budget

  1. Plan Your Meals: Create a weekly meal plan and shopping list to avoid impulse buys.
  2. Buy in Bulk: Stock up on staples like rice, beans, and oats in bulk to save money.
  3. Use Frozen Veggies: Frozen vegetables are just as nutritious as fresh ones and often cheaper.
  4. Cook at Home: Eating out can be expensive, so try to cook most of your meals at home.
  5. Repurpose Leftovers: Turn last night’s dinner into today’s lunch to reduce waste.

Final Thoughts

Cheap and healthy do not mean the taste and nutrients are compromised. These budget meal ideas can give you delicious and healthy food that will not leave a hole in your pocket. Whether you cook for one or a family, these recipes are sure to tickle your taste buds and the wallet. So, what are you waiting for? Get in the kitchen and start cooking those affordable healthy meals today!

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