Healthy Dinner Recipes on a Budget (Under $7 per Meal)

Eating healthy doesn’t have to break the bank! With a little planning and creativity, you can prepare delicious, nutritious dinners for under $7 per meal. Below are some budget-friendly, healthy dinner ideas that are easy to make, packed with flavor, and won’t strain your wallet.

Healthy Dinner Ideas

Veggie-Packed Stir-Fry with Rice

Cost per serving: ~$5
Ingredients:

• 1 cup brown rice ($0.50)
• 1 cup frozen mixed vegetables ($1.00)
• 1/2 block tofu or 1 chicken breast ($2.00)
• 2 tbsp soy sauce ($0.20)
• 1 tbsp olive oil ($0.20)
• Garlic and ginger ($0.30)
• Optional: sesame seeds or chili flakes ($0.20)

Instructions:

• Cook rice according to package instructions.
• Heat oil in a pan, sauté garlic and ginger, then add tofu or chicken. Cook until browned.
• Add frozen veggies and soy sauce, stir-fry until heated through.
• Serve over rice and garnish with sesame seeds or chili flakes.

Black Bean and Sweet Potato Tacos

Cost per serving: ~$6
Ingredients:

• 2 small sweet potatoes ($1.50)
• 1 can black beans ($1.00)
• 4 small tortillas ($1.00)
• 1/2 cup shredded cabbage or lettuce ($0.50)
• 1/4 cup salsa ($0.50)
• 1 tsp cumin, paprika, and chili powder ($0.20)
• Olive oil ($0.20)

Instructions:

• Dice sweet potatoes, toss with olive oil and spices, then roast at 400°F for 20 minutes.
• Warm black beans in a pan.
• Assemble tacos with roasted sweet potatoes, black beans, cabbage, and salsa.

Lentil and Vegetable Soup

Cost per serving: ~$4
Ingredients:

• 1 cup dried lentils ($0.80)
• 1 carrot ($0.20)
• 1 celery stalk ($0.20)
• 1 onion ($0.30)
• 1 can diced tomatoes ($1.00)
• 4 cups vegetable broth ($1.00)
• 1 tsp garlic powder, cumin, and paprika ($0.20)
• Salt and pepper to taste

Instructions:

• Sauté chopped onion, carrot, and celery in a pot until softened.
• Add lentils, diced tomatoes, broth, and spices.
• Simmer for 25-30 minutes until lentils are tender. Serve with a slice of whole-grain bread.

One-Pan Baked Chicken and Veggies

Cost per serving: ~$6
Ingredients:

• 2 chicken thighs or drumsticks ($3.00)
• 1 cup broccoli florets ($1.00)
• 1 cup baby potatoes ($1.00)
• 1 tbsp olive oil ($0.20)
• 1 tsp garlic powder, paprika, and thyme ($0.20)
• Salt and pepper to taste

Instructions:

• Preheat oven to 400°F.
• Toss chicken and veggies with olive oil and spices.
• Spread on a baking sheet and bake for 25-30 minutes, flipping halfway through.

Spaghetti with Homemade Marinara and Veggies

Cost per serving: ~$5
Ingredients:

• 2 oz whole-grain spaghetti ($0.50)
• 1 can crushed tomatoes ($1.00)
• 1/2 onion ($0.20)
• 1 zucchini or bell pepper ($1.00)
• 1 tsp garlic powder, oregano, and basil ($0.20)
• Olive oil ($0.20)
• Optional: grated Parmesan ($1.00)

Instructions:

• Cook spaghetti according to package instructions.
• Sauté onion and zucchini in olive oil, then add crushed tomatoes and spices. Simmer for 10 minutes.
• Toss cooked spaghetti with the sauce and top with Parmesan if desired.

Also read about easy gluten-free dinner ideas for under $10.

Tips for Staying Under $7 per Meal

• Buy in Bulk: Purchase staples like rice, lentils, beans, and oats in bulk to save money in the long run.
• Use Frozen Veggies: They’re just as nutritious as fresh, often cheaper, and have a longer shelf life.
• Plan Your Meals: Create a weekly meal plan to avoid impulse buys and reduce food waste.
• Cook in Batches: Prepare larger portions and store leftovers for future meals, saving time and money.
• Shop Seasonal Produce: Seasonal fruits and vegetables are fresher, tastier, and more affordable.
• Incorporate Plant-Based Proteins: Beans, lentils, tofu, and eggs are cheaper than meat and still packed with protein.
• Limit Pre-Packaged Foods: Avoid convenience foods and cook from scratch to cut costs and control ingredients.
• Use Pantry Staples: Build meals around affordable basics like pasta, rice, canned tomatoes, and spices.
• Compare Prices: Check unit prices at the store and opt for store-brand items, which are often cheaper.
• Repurpose Leftovers: Turn last night’s dinner into a new meal (e.g., roasted veggies into a soup or stir-fry).

Pros and Cons of Healthy Dinner Recipes on a Budget

Pros:

• Affordable: Keeps your grocery bill low while still providing nutritious meals.
• Healthier Choices: Encourages the use of whole, unprocessed ingredients like vegetables, grains, and lean proteins.
• Reduces Food Waste: Meal planning and batch cooking help use up ingredients efficiently.
• Customizable: Recipes can be adapted to dietary preferences (e.g., vegetarian, gluten-free).
• Teaches Cooking Skills: Cooking from scratch improves your culinary skills and confidence in the kitchen.
• Portion Control: Preparing meals at home helps control portion sizes and avoid overeating.
• Eco-Friendly: Using seasonal and bulk ingredients reduces packaging waste and supports sustainable eating.

Cons:

• Time-Consuming: Planning, shopping, and cooking from scratch can take more time than ordering takeout.
• Requires Planning: Staying under $7 per meal demands careful meal planning and budgeting.
• Limited Variety: Sticking to a tight budget may limit access to expensive or exotic ingredients.
• Initial Investment: Buying pantry staples or spices in bulk may require a higher upfront cost.
• Storage Space: Bulk buying and batch cooking require adequate storage space for ingredients and leftovers.
• Trial and Error: Finding recipes that fit your budget and taste preferences may take some experimentation.

These recipes are not only affordable but also balanced, providing a mix of protein, fiber, and healthy fats. Enjoy your healthy, budget-friendly dinners. If you want to purchase protein, use this link.