Cheap Healthy Meals for Broke Twenty-Somethings: 15 Easy Dishes

Read on for a list of cheap healthy meals you can make at home.

On a tight budget but still need to feed yourself every day? Classic twenty-something problem. 

Groceries can be a huge expense when you’re living on your own. Unfortunately, we will always need to eat. However, there are ways to keep your food expenses low, without living off of peanut butter and jelly for the next five years.

In this post, I’ve put together a list of some cheap and healthy meals you can quickly throw together, without sacrificing taste and quality. A lot of these meals are vegetarian, but feel free to incorporate or substitute meat where you want.

Before we start, here are some staples that I always keep on hand for cheap healthy meals: beans (black, kidney, and chickpeas), pastas, fresh fruit and veggies, multigrain bread, cheese, eggs, butter, rice, olive oil, spices, potatoes (white and/or sweet), onions, garlic, tomato sauce, salad greens, and frozen meats/veggie burgers.

However, the products I buy differ each week, as I try to stick only to items on sale.

Okay, now for some cheap healthy meal ideas!

1. Black bean burgers

These burgers are made with black beans, sweet potato (optional), bread crumbs, eggs, cheese, onions, garlic, and spices. I’ll have one of these on multigrain bread with cheese for a filling meal, or crumble one over a salad. These hearty veggie burgers can be made in bulk and frozen for a stock of go-to meals. This black bean burger recipe from Sally’s Baking Addiction is my favorite.

2. Breaded Eggplant

So, frying eggplant can be a bit time-consuming, but one large eggplant can last you about a week if you eat a few slices a day. Slice it, bread it, pan fry it, and keep the slices in the fridge. Breaded eggplant can be used throughout the week to make eggplant parmesan or eggplant caprese sandwiches. This dish can also be eaten over pasta. I’ve used this recipe before, and it worked out great.

3. Mixed greens salad with feta and balsamic (and protein of choice)

This is one of my favorite go-to meals for lunch or dinner. First, I fill a bowl or tupperware with mixed greens. Then, I top that with feta cheese and green grapes (if I find them on sale). Next, I top that with a protein like grilled chicken or a crumbled black bean burger. I finish with a drizzle of balsamic vinaigrette. And boom– I’ve got myself a seriously tasty healthy meal.

4. Tortellini and spinach soup

Tortellini is a cheap and satisfying base for a meal. Have it as a simple pasta dish with sauce or make a tortellini soup with chicken broth and spinach. This recipe from Umami Girl is simple and delicious.

5. Egg salad sandwich

Eggs are one of the cheapest, easiest sources of protein out there. To make an egg salad, all you need to do is hard boil some eggs, let them cool, chop them up, and mix them up with some mayo, salt, and pepper. You can then add onions, celery, and spices for additional flavor. An egg salad sandwich on multigrain bread makes for a yummy and satisfying lunch. 

6. Taco salad

Any variation of tacos or taco salad makes for a tasty and budget-friendly meal. All you need is ground meat (or black beans for a vegetarian version), taco seasoning, and a variety of fresh veggies and condiments. Add avocado when you can find it on sale! Check out this recipe from Wholesome Yum.

7. Oatmeal with fruit and yogurt

For a cheap, healthy, and filling breakfast, my go-to options are either eggs on toast or oatmeal with yogurt. Oatmeal is extremely filling and very inexpensive. I prefer old-fashioned oats cooked on the stove with soy milk (oatmeal made with some kind of milk is so much tastier than oatmeal made with just hot water). When my oats are fully cooked, I mix in some cinnamon and whatever fruit I have on hand. I then top my oats with a drizzle of pure maple syrup, a dollop of yogurt, and even some nuts if I have them. Such a warm and yummy way to start the day. 

8. Veggie or chicken quesadillas

Like tacos, quesadillas are a versatile and cheap meal option. All you need for a quesadilla are tortillas, cheese, oil or butter, and a frying pan. You can then fill your quesadilla with whatever you want. Some good options for fillings are onions, peppers, chicken, or beans. You can tweak this great recipe for veggie quesadillas by adding meat if you like!

9. Hummus avocado toast

This is one of my go-to recipes for a super quick, filling, and nutritious snack or lunch. Just take a slice of hearty multigrain bread, and top it with some hummus and sliced avocado. You can then spruce up your toast by adding spices like red pepper flakes or oregano. It doesn’t get easier than that!

10. Curry and rice

I discovered the wonders of curry a few years ago. Curry comes in so many colors, flavors, and levels of heat. In addition, you can put basically anything into a curry sauce. My favorite curries are Thai and Indian, but there are all sorts of curries out there. To start, you’ll need to buy a jar of curry paste from the supermarket (one jar can last you a long time), along with a can of coconut milk. At home, combine the curry paste and coconut milk to make a flavorful curry sauce. You can then use the sauce to top any combination of meat, potatoes, or veggies. Serve on a bed of rice for a spicy delicious meal. Check out this easy chicken curry recipe from Spend With Pennies.

11. Tuna melt

Canned tuna is another inexpensive and nutritious source of protein. A tuna salad takes minutes to throw together. Make a tuna sandwich even tastier by throwing it in the frying pan and topping the tuna with some cheddar cheese. When the cheese is melted and the bread is toasty, voila! You have yourself a tuna melt.

12. Chili

Chili is one of those hearty meals everybody craves on a cold day. And it’s pretty cheap to make too! All you need is canned tomatoes, beans, onions, garlic, spices, and chopped meat if you want. I like to eat my chili over rice with some shredded cheese sprinkled on top. Delish! This chili recipe is super easy to follow.

13. Couscous with vegetables

Couscous is a delicious, fluffy rice-like pasta. You can choose any vegetable or protein to chop up, saute, and throw into a couscous. In my own couscous dishes, I’ve included onions, spinach, peppers, broccoli, asparagus, chicken, zucchini, avocado and chopped hard-boiled eggs. See this recipe for some ideas on how to prepare your couscous at home.

14. Veggie and cheese quiche

Quiche is a satisfying dish that you can throw together quickly and easily. The most basic quiche is made with eggs, milk or cream, cheese, and a pie crust. You can spice up a quiche however you want with different kinds of cheeses, spices, meats, and veggies. And best of all, this savory meal can be eaten as breakfast, lunch, or dinner. This article has some great quiche ideas all using pre-made crusts!

15. Gnocchi with sauce

Gnocchi (aka delicious little Italian dumplings of goodness) make for a surprisingly easy meal. You can buy pre-made gnocchi at the grocery store or, if you’re feeling ambitious, it’s actually a lot of fun to make these little guys yourself! Gnocchi goes great with a creamy tomato sauce, a pesto sauce, or a simple butter and sage sauce. If you go with pre-made gnocchi, you’ll have yourself a cheap healthy meal in less than thirty minutes. For those of you with the time, follow this recipe from Bon Appetit to make gnocchi from scratch.

Well, there you have it– my go-to ideas for cheap healthy meals.

What are your favorite budget-friendly meals?

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