35 Best Cheap and Healthy Meal Ideas for 2025
It’s a common misconception that you cannot cook a cheap and healthy meal that is also tasty. Claims like “cheap food is junk food” or “healthy food is expensive and doesn’t taste good” might often be voiced in your circles, but how valid are they? Let us reassure you that these statements aren't always factual and, in fact, can be proved wrong with a bit of effort.
According to The Nutrition Source, a healthy diet is achieved by consuming a good balance of foods, including vegetables, whole grains, fruits and lean protein. However, your budget also plays a crucial role in planning a nutritious daily diet. Unfortunately, food prices have risen by an average of 30.7% between 2019 and 2025, according to NerdWallet, making it more challenging for families to put food on the table.
The good news is that you can prepare healthy meals on a tight budget by substituting unnecessary ingredients for more wholesome options. Ready to discover those options?
If you struggle to cook affordable and healthy meals because you are unsure what is and isn't beneficial, we've got you covered. Here's a list of ideas if you’re up for cooking healthy, cheap meals that are also super easy to prepare.
- How We Choose the Best Cheap and Healthy Meals
- 35 Healthy and Cheap Meal Ideas
- Learn To Cook the Best Cheap and Healthy Meals
How We Choose the Best Cheap and Healthy Meals
If you’re wondering how Cozymeal came to be the renowned and trusted platform it is today, it’s because our team has had over 10 years of resounding success in the culinary industry. We’ve connected people to service providers, such as chefs, tour guides and mixologists, for numerous food-related events.
However, our food industry experience doesn’t end there! We’re also passionate about creating helpful culinary guides and recipe round-ups, such as this one on cheap and healthy meals. To ensure we only share the most helpful and accurate information, our editorial team conducts thorough research.
For this guide, research involved gathering insightful information on cheap and healthy meals shared by nutritionists. We also scoured the web and checked out forums like Reddit to learn more about cheap and healthy meals people turn to daily.
With a wealth of recipes created by chefs hosted on the Cozymeal website, we also used our own recipe library as a resource when searching for the best cheap and healthy meals. By opting for our professionally-created recipe ideas, you can easily get all the information you need to recreate the cheap and healthy meal yourself.
Finally, our list of cheap, healthy meals is based on the following criteria:
- Affordability: We favor recipes built from pantry staples and low-cost produce, plus budget swaps that keep nutrition intact, like frozen tilapia in place of mahi-mahi or tofu and legumes for pricier meats.
- Nutritional value: We highlight dishes with solid protein or fiber and reasonable calories, and we flag higher sodium or saturated fat where it occurs with quick fixes like low-sodium broth, lighter dairy, leaner cuts or acid and herbs instead of extra salt.
- Ease of preparation: Most picks use simple methods and short ingredient lists, with many one-pot, Instant Pot or air fryer options to cut time and cleanup.
- Variety: The lineup spans vegan, vegetarian, keto, low-carb and high-protein meals along with seafood and poultry, and it covers a range of cuisines so you can match your budget and taste.
35 Healthy and Cheap Meal Ideas
1. Keto Stir Fry
A keto stir fry is a cheap and healthy meal that's easy to make and will be enjoyed by everyone — even those who aren't following the diet. It's loaded with vegetables, which provide dietary fiber, and the marinated chicken gives it a great flavor, along with being an excellent lean protein source.
As an added bonus, each serving of this cheap, healthy meal has only 267 calories, and you just need 10 ingredients to make it. This keto stir fry is among the healthiest Chinese foods you can make at home in no time at all and is an excellent low-carb dinner idea that works equally well for lunch. To keep sodium in check, use low-sodium tamari, cut the soy sauce with an equal splash of water, and let ginger, garlic and a little rice vinegar do the heavy lifting on flavor.
Recipe Steps: 8
Total Recipe Time: 55 minutes
Keto Stir Fry Nutritional Info (per serving)
- Calories: 267
- Total Fat: 20.2 grams (26% DV)
- Saturated Fat: 3.4 grams (17% DV)
- Cholesterol: 27.8 milligrams (9% DV)
- Carbohydrates: 9.6 grams (3% DV)
- Dietary Fiber: 2.3 grams (8% DV)
- Total Sugar: 3 grams
- Protein: 13.3 grams
- Sodium: 1887.1 milligrams (82% DV)
- Potassium: 498.1 milligrams (11% DV)
2. Rainbow Quinoa Bowl
A rainbow quinoa bowl is a delightful dinner food idea for those who enjoy eating the rainbow. The chickpeas and quinoa in this cheap and healthy meal add some protein, with each serving having 6.3 grams. The use of plant-based protein sources also makes it more affordable compared to dishes with meat.
Making it is straightforward, and the best part is that you can tailor the spices in this cheap and healthy meal to suit your palate. Speaking of spicing it up, season with herbs, citrus or spices first and add salt to taste at the end.
Recipe Steps: 11
Total Recipe Time: 50 minutes
Rainbow Quinoa Bowl Nutritional Info (per serving)
- Calories: 191
- Total Fat: 7.7 grams (10% DV)
- Saturated Fat: 0.8 grams (4% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 25.7 grams (9% DV)
- Dietary Fiber: 5.2 grams (19% DV)
- Total Sugar: 3.7 grams
- Protein: 6.3 grams
- Sodium: 186.4 milligrams (8% DV)
- Potassium: 315.6 milligrams (7% DV)
3. Instant Pot Chicken Tacos
Thanks to your Instant Pot, this cheap, healthy meal that’s a favorite of taco lovers everywhere is super easy to make. If you're searching for stress-free lunch food ideas, simply put all your ingredients into your pot, let them cook slowly overnight and you’ll have Instant Pot chicken tacos ready for the following day.
The spicy tomato sauce and tender chicken pieces are just what you need for the perfect taco filling. This easy Instant Pot recipe is a great example of low-calorie Mexican food that doesn’t skimp on flavor. To increase the nutritive content in this cheap, healthy meal, pile on the vegetables for extra crunch and fiber.
Recipe Steps: 9
Total Recipe Time: 30 minutes
Instant Pot Chicken Tacos Nutritional Info (per serving)
- Calories: 460
- Total Fat: 35.1 grams (45% DV)
- Saturated Fat: 8.3 grams (42% DV)
- Cholesterol: 148.2 milligrams (49% DV)
- Carbohydrates: 10.2 grams (4% DV)
- Dietary Fiber: 4.4 grams (16% DV)
- Total Sugar: 3.3 grams
- Protein: 27.1 grams
- Sodium: 630.3 milligrams (27% DV)
- Potassium: 784.4 milligrams (17% DV)
4. Pea Salad
A pea salad is an ideal healthy snack that’s low in carbs and relatively high in protein, but it can also be bulked up and served as a tasty meal on its own. Combining onions, salty bacon and creamy dressing, this cheap, healthy meal promises to be a wholesome addition to your dinner table.
If you're a vegetarian, you could choose to forego the bacon or make this cheap, healthy meal with a plant-based version of it. If you'd like to turn it into a vegan meal, ensure the dressing is also adjusted accordingly. Luckily, no matter how you make it, you won’t need an excessive amount of ingredients for the finished product.
Recipe Steps: 5
Total Recipe Time: 1 hour 20 minutes
Pea Salad Nutritional Info (per serving)
- Calories: 356
- Total Fat: 27.4 grams (35% DV)
- Saturated Fat: 8.8 grams (44% DV)
- Cholesterol: 43.3 milligrams (14% DV)
- Carbohydrates: 15.6 grams (6% DV)
- Dietary Fiber: 3.7 grams (13% DV)
- Total Sugar: 7.9 grams
- Protein: 12.1 grams
- Sodium: 485.2 milligrams (21% DV)
- Potassium: 219.5 milligrams (5% DV)
5. Pumpkin Curry Soup
One of the tastiest, cheap and healthy meals that's perfect for vegetarians is pumpkin curry soup. Creamy coconut milk blended with aromatic spices and sweet pumpkin purée gives this soup its gorgeous flavors.
To significantly cut down on the saturated fat in this dish, replace the full-fat coconut milk with a light variety, and swap the initial ghee or butter for a neutral oil, which helps reduce the total fat content of this cheap, healthy meal idea. Thanks to a good mix of fat, protein and carbs, this cheap, healthy meal is a firm favorite, especially on chilly winter nights.
Recipe Steps: 6
Total Recipe Time: 25 minutes
Pumpkin Curry Soup Nutritional Info (per serving)
- Calories: 277
- Total Fat: 20.6 grams (26% DV)
- Saturated Fat: 13.1 grams (66% DV)
- Cholesterol: 27.9 milligrams (9% DV)
- Carbohydrates: 19.8 grams (7% DV)
- Dietary Fiber: 5.2 grams (19% DV)
- Total Sugar: 7.6 grams
- Protein: 7.5 grams
- Sodium: 285.8 milligrams (12% DV)
- Potassium: 588.2 milligrams (13% DV)
6. Blackened Tilapia
As far as cheap and healthy meals go, blackened tilapia is a winner, especially with a salt-light spice rub and steamed vegetables on the side. It’s one of our favorites when we’re in the mood for something bold because it’s easy to make and doesn’t cost much.
Best of all, this cheap and healthy meal cooks in minutes in a hot skillet with a simple blackening spice. The Cozymeal recipe is written for blackened mahi-mahi, but frozen tilapia fillets are a cheaper alternative that make this budget-friendly and just as nutritional. Swap in tilapia, keep the same spice blend, and serve with a quick slaw or steamed vegetables.
This dish is rich in lean protein and potassium while keeping carbs low, making it great for balanced eating. However, due to the high sodium content from the spice blend, it’s best to pair it with low-sodium, fiber-rich sides like fresh vegetables and be mindful of your salt intake for the rest of the day.
Recipe Steps: 11
Total Recipe Time: 20 minutes
Blackened Mahi Mahi Nutritional Info (per serving)
- Calories: 234
- Total Fat: 9.3 grams (12% DV)
- Saturated Fat: 1.5 grams (8% DV)
- Cholesterol: 124.2 milligrams (41% DV)
- Carbohydrates: 5.3 grams (2% DV)
- Dietary Fiber: 3 grams (11% DV)
- Total Sugar: 0.8 grams
- Protein: 32.8 grams (66% DV)
- Sodium: 450.5 milligrams (20% DV)
- Potassium: 905.4 milligrams (19% DV)
7. Instant Pot White Chicken Chili
Another cheap and healthy meal that practically makes itself is Instant Pot white chicken chili. The addition of white beans gives it a thicker consistency, while the jalapeños add a satisfactory bite and a little heat.
With a good balance of carbs, protein and fat, this one-pot meal is a must-try for anyone who enjoys spicy food. We guarantee you’ll already have most of the ingredients to put this cheap and healthy meal together in no time. If you’re watching your sodium intake, we suggest adding a little less chicken broth or using a low-sodium version.
Recipe Steps: 10
Total Recipe Time: 35 minutes
Instant Pot White Chicken Chili Nutritional Info (per serving)
- Calories: 539
- Total Fat: 23.2 grams (30% DV)
- Saturated Fat: 8 grams (40% DV)
- Cholesterol: 82.6 milligrams (28% DV)
- Carbohydrates: 51.9 grams (19% DV)
- Dietary Fiber: 11.9 grams (43% DV)
- Total Sugar: 5.2 grams
- Protein: 34 grams
- Sodium: 1259.3 milligrams (55% DV)
- Potassium: 1485.1 milligrams (32% DV)
8. Black Eyed Pea Soup
If you are looking for a cheap and healthy meal that doesn’t require much effort and uses simple, affordable ingredients, black eyed pea soup is just the thing. Made with hearty black eyed peas, spinach, onions, celery, mushrooms and diced tomatoes, this comforting dish delivers plenty of plant-based protein and fiber. The olive oil gives it richness, while herbs like chives and black pepper add warmth and depth.
This cheap and healthy meal is a staple in many African American homes — just soak the peas overnight, simmer them in low-sodium broth and stir in the sautéed vegetables, ham and bacon for flavor. The result is a nourishing bowl that feels rustic yet satisfying, perfect for a weeknight dinner or a make-ahead lunch.
While this soup is high in nutrients, it can also be high in sodium due to the bacon, ham and broth. To make it healthier, use low-sodium broth, limit the added salt, and rely on herbs, black pepper or a hint of smoked paprika to enhance flavor. For a lighter version, you can skip the cured meats altogether.
Recipe Steps: 9
Total Recipe Time: 1 hour 50 minutes (most of which is cooking time)
Black Eyed Pea Soup Nutritional Info (per serving)
- Calories: 250
- Total Fat: 15.4 grams (20% DV)
- Saturated Fat: 4.9 grams (25% DV)
- Cholesterol: 37.6 milligrams (13% DV)
- Carbohydrates: 13.3 grams (5% DV)
- Dietary Fiber: 4 grams (14% DV)
- Total Sugar: 4.2 grams
- Protein: 14.7 grams
- Sodium: 848.7 milligrams (37% DV)
- Potassium: 670.8 milligrams (14% DV)
9. Vegan Eggplant Parmesan
A simple vegan eggplant Parmesan recipe proves that cheap and healthy meals can be just as enjoyable as extravagant gourmet dishes. This cheesy, creamy and healthy recipe has a relatively high protein and fiber content and is a favorite of plant-based eaters.
You can add seasoning and vegetables to suit your tastes, and if you’re looking to increase your protein intake, we suggest serving it with some tofu or legumes. The versatility of this cheap, healthy meal idea will tempt you to make it more often than not. Serve it as a vegan appetizer or alongside your favorite plant-based dishes for a filling meal.
Recipe Steps: 9
Total Recipe Time: 55
Vegan Eggplant Parmesan Nutritional Info (per serving)
- Calories: 408
- Total Fat: 18.8 grams (24% DV)
- Saturated Fat: 2.9 grams (15% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 50.8 grams (18% DV)
- Dietary Fiber: 9.7 grams (35% DV)
- Total Sugar: 21.3 grams
- Protein: 13 grams
- Sodium: 975.2 milligrams (42% DV)
- Potassium: 975.1 milligrams (21% DV)
10. Tofu Soup
A bowl of tofu soup with noodles will change the way you look at cheap and healthy meals, especially if you’re a non-meat eater craving something cozy and satisfying. No need to compromise on taste — tofu brings the protein, and you can pile in mushrooms, corn, peppers and sprouts for extra fiber and color.
One note: this style of soup can run salty thanks to broth, added salt and seasoning blends, so keep the flavor big and the sodium lower by using low-sodium or unsalted broth, skipping accent seasoning, salting lightly, cooking noodles in unsalted water, and finishing with fresh herbs, garlic, black pepper and a squeeze of lemon for brightness.
Recipe Steps: 10
Total Recipe Time: 2 hours 15 minutes (most of which is cooking time)
Tofu Soup Nutritional Info (per serving)
- Calories: 727
- Total Fat: 36.2 grams (46% DV)
- Saturated Fat: 3.8 grams (19% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 67.3 grams (24% DV)
- Dietary Fiber: 13.2 grams (47% DV)
- Total Sugar: 6.4 grams
- Protein: 42.5 grams
- Sodium: 1922.4 milligrams (84% DV)
- Potassium: 874.8 milligrams (19% DV)
11. Tuna Pasta Salad
If you're hosting a gathering and searching for excellent brunch food ideas, a tuna pasta salad is the ideal option. It can be eaten as an accompaniment or as a cheap and healthy meal on its own, and it ticks several nutritional boxes: it’s relatively low in saturated fat and sodium, with a decent amount of protein.
Thanks to the use of numerous ingredients you likely already have in your pantry, this is the perfect option when you need a cheap meal idea you can whip up in no time. The addition of lemon juice, honey and fresh herbs already makes it a winner, but this is one of those cheap and healthy meals that’s worth experimenting with to suit your taste preferences.
Recipe Steps: 6
Total Recipe Time: 2 hours 20 minutes (most of which is refrigeration time)
Tuna Pasta Salad Nutritional Info (per serving)
- Calories: 468
- Total Fat: 16.7 grams (21% DV)
- Saturated Fat: 3 grams (15% DV)
- Cholesterol: 21.2 milligrams (7% DV)
- Carbohydrates: 56.9 grams (21% DV)
- Dietary Fiber: 4.3 grams (15% DV)
- Total Sugar: 11.5 grams
- Protein: 22.1 grams
- Sodium: 500.5 milligrams (22% DV)
- Potassium: 438.7 milligrams (9% DV)
12. Keto Beef Stew
This hearty, low-carb keto beef stew is loaded with vegetables, mushrooms, and other pantry and fridge staples, making it a satisfying, cheap and healthy meal that doesn’t require much effort. As with all stews, this one tastes even better the next day as a keto lunch idea, once the flavors have had more time to develop.
Use lean beef and skim fat from the stew after chilling to lower saturated fat. Want to increase your fiber? Then add more carrots, celery stalks and any other vegetables to this cheap, healthy meal for a more substantial amount.
Recipe Steps: 9
Total Recipe Time: 1 hour 35 minutes (most of which is cooking time)
Keto Beef Stew Nutritional Info (per serving)
- Calories: 170
- Total Fat: 11.3 grams (14% DV)
- Saturated Fat: 4.5 grams (23% DV)
- Cholesterol: 41.1 milligrams (14% DV)
- Carbohydrates: 5.3 grams (2% DV)
- Dietary Fiber: 1.5 grams (5% DV)
- Total Sugar: 2.5 grams
- Protein: 12.6 grams
- Sodium: 484.4 milligrams (21% DV)
- Potassium: 398.7 milligrams (8% DV)
13. Vegan Bacon
Start your day off with vegan bacon, a cheap and healthy meal that’s the perfect alternative to an evergreen favorite. This relatively low-carb and high-protein breakfast food idea can be made quickly, using rice paper for crispness and tofu for substance. Whether you serve it as an accompaniment to other dishes or enjoy it on its own, you’ll be surprised at just how much it tastes like the real thing.
We love having it with scrambled tofu for a high-protein breakfast that makes for a cheap and healthy meal and will wow even the pickiest meat-eaters. However, it works equally as well with eggs as a tasty vegetarian breakfast.
Recipe Steps: 9
Total Recipe Time: 35 minutes
Vegan Bacon Nutritional Info (per serving)
- Calories: 165
- Total Fat: 6.6 grams (8% DV)
- Saturated Fat: 0.8 grams (4% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 20.6 grams (7% DV)
- Dietary Fiber: 2.9 grams (10% DV)
- Total Sugar: 0.8 grams
- Protein: 8.6 grams
- Sodium: 69.6 milligrams (3% DV)
- Potassium: 62.6 milligrams (1% DV)
14. Chicken and Yellow Rice
People with busy schedules will know all about the wonders of chicken and yellow rice as a cheap and healthy meal option that lasts for multiple nights. Its delicious mix of flavorful chicken and various spices, including chile powder, gives it a nice bite. With just 12 ingredients, many of which are staple items, this dish is a budget-friendly option that will save you money each time you make it.
The calorie count of this healthy, cheap meal is a bit higher than most dishes on this list. But if you're worried about that, adjust your meal plan for the rest of the day accordingly. Keep an eye on saturated fat and sodium, which are bigger levers for heart health than dietary cholesterol for most people. For less saturated fat, use skinless chicken thighs or swap in boneless, skinless chicken breast.
Recipe Steps: 7
Total Recipe Time: 40 minutes
Chicken and Yellow Rice Nutritional Info (per serving)
- Calories: 706
- Total Fat: 38.4 grams (49% DV)
- Saturated Fat: 10 grams (50% DV)
- Cholesterol: 194.5 milligrams (65% DV)
- Carbohydrates: 46.9 grams (17% DV)
- Dietary Fiber: 1.7 grams (6% DV)
- Total Sugar: 3.2 grams
- Protein: 40.4 grams
- Sodium: 1011.7 milligrams (44% DV)
- Potassium: 738.1 milligrams (16% DV)
15. Spanish Cauliflower Rice
If you're watching your carb intake and looking to add more antioxidants to your diet, Spanish cauliflower rice is an easy-to-make alternative to its cereal grain counterpart. The cauliflower provides a high amount of fiber, and the chicken stock and seasoning add a delicious smoky flavor.
Pair it with roast chicken or salmon and use low-sodium stock to keep the dish lighter on sodium for a thoroughly enjoyable, cheap and healthy meal. You could also serve it with tofu and vegetables if you’re a non-meat eater. Either way, thanks to just a few basic ingredients, you have a nutritious base for various cheap, wholesome meals.
Recipe Steps: 5
Total Recipe Time: 25 minutes
Spanish Cauliflower Rice Nutritional Info (per serving)
- Calories: 86
- Total Fat: 6.1 grams (8% DV)
- Saturated Fat: 0.9 grams (5% DV)
- Cholesterol: 0.3 milligrams
- Carbohydrates: 7.2 grams (3% DV)
- Dietary Fiber: 2.4 grams (9% DV)
- Total Sugar: 2.8 grams
- Protein: 2.3 grams
- Sodium: 295.1 milligrams (13% DV)
- Potassium: 322.2 milligrams (7% DV)
16. Greek Chicken Thighs
When cooked on a grill or stove, Greek chicken thighs are low in carbs and high in protein, with moderate fat. The only oil this cooking technique makes use of is olive oil for the marinade, which is much healthier than frying the chicken in a less nutritious oil.
For a lighter cheap and healthy meal, swap the whole Greek yogurt in the marinade for a 0% fat version, and consider using boneless, skinless chicken breasts to significantly reduce the overall saturated fat content. If you’re searching for low-carb lunch ideas, pair these chicken thighs with other low-carb foods such as air-fried vegetables or cauliflower rice.
Recipe Steps: 5
Total Recipe Time: 35 minutes
Greek Chicken Thighs Nutritional Info (per serving)
- Calories: 244
- Total Fat: 11.6 grams (15% DV)
- Saturated Fat: 3.1 grams (16% DV)
- Cholesterol: 140.7 milligrams (47% DV)
- Carbohydrates: 2.9 grams (1% DV)
- Dietary Fiber: 0.6 grams (2% DV)
- Total Sugar: 1.1 grams
- Protein: 31.1 grams
- Sodium: 433.4 milligrams (19% DV)
- Potassium: 402.6 milligrams (9% DV)
17. Chia Seed Smoothie
As morning meals go, this is one of the healthiest breakfasts to choose. A chia seed smoothie is a cheap and healthy meal, power-packed with fiber, healthy fats and good carbs. It’s also fairly high in protein, but you may want to add some protein powder to the mix if you’re looking to build some muscle.
To reduce sugar and costs, swap the banana and dried date for a blend of frozen, low-sugar berries (like raspberries or blackberries); frozen berries are often cheaper than fresh and contribute to a thick texture. The beauty of this recipe is that it allows you to substitute ingredients to vary the taste, so that you can have a different one every time. With only six ingredients in the recipe as is, and a preparation time of five minutes, it's the perfect cheap and healthy meal for a rushed morning before heading out to work.
Recipe Steps: 4
Total Recipe Time: 5 minutes
Chia Seed Smoothie Nutritional Info (per serving)
- Calories: 345
- Total Fat: 17.4 grams (22% DV)
- Saturated Fat: 5.9 grams (30% DV)
- Cholesterol: 24.4 milligrams (8% DV)
- Carbohydrates: 41 grams (15% DV)
- Dietary Fiber: 7.9 grams (28% DV)
- Total Sugar: 27.7 grams
- Protein: 10.7 g
- Sodium: 116 milligrams (5% DV)
- Potassium: 922.7 milligrams (20% DV)
18. Vegan Stew
If you’re in the mood for something hearty and full of flavor, vegan stew is a cheap and healthy meal that’s both comforting and easy to make. Loaded with chickpeas, tempeh, peas and green beans simmered in a savory vegetable broth, this dish offers plenty of plant-based protein and fiber to keep you satisfied.
This cheap and healthy meal comes together in one pot and makes generous servings, perfect for meal prepping or feeding a family on a budget. The stew’s mix of chickpeas and tempeh provides an excellent protein source without animal products, and the variety of vegetables adds important vitamins, minerals and antioxidants.
While this dish is nutrient-dense, it can also be high in sodium, especially if you use regular vegetable broth or canned chickpeas. To keep it balanced, opt for low-sodium broth, rinse canned chickpeas thoroughly and season gradually — letting the tomato paste, lemon juice and herbs bring out the flavor naturally.
Recipe Steps: 8
Total Recipe Time: 60 minutes
Vegan Stew Nutritional Info (per serving)
- Calories: 374
- Total Fat: 13.8 grams (18% DV)
- Saturated Fat: 2 grams (10% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 43.9 grams (16% DV)
- Dietary Fiber: 14.1 grams (50% DV)
- Total Sugar: 10 grams
- Protein: 26.4 grams (53% DV)
- Sodium: 1170.5 milligrams (51% DV)
- Potassium: 693.1 milligrams (15% DV)
19. Air Fryer Chicken Wings
By now, you can tell that an air fryer is just the appliance you need to make cheap, easy and healthy meals at home. These air fryer chicken wings, with a simple mix of spices, most certainly back up this statement. We cannot get enough of this recipe, especially since you can achieve the tender texture you crave without excessive oil and unhealthy frying techniques.
For a lower-fat version of this cheap and healthy meal, use skinless chicken drumettes instead of whole wings, as this will reduce the saturated fat content per serving. With just a handful of ingredients, it's a stress-free, high-protein, cheap and healthy meal that pairs well with vegetables or a salad.
Recipe Steps: 5
Total Recipe Time: 35 minutes
Air Fryer Chicken Wings Nutritional Info (per serving)
- Calories: 249
- Total Fat: 18.1 grams (23% DV)
- Saturated Fat: 4.3 grams (22% DV)
- Cholesterol: 125.9 milligrams (42% DV)
- Carbohydrates: 0.4 grams
- Dietary Fiber: 0.1 grams
- Total Sugar: 0.1 grams
- Protein: 19.9 grams
- Sodium: 332.9 milligrams (14% DV)
- Potassium: 230 milligrams (5% DV)
20. White Bean and Kale Soup
As you can tell, beans are a versatile food that can be used in various easy-to-make, cheap and healthy meals, and this one features white beans combined with a few other basic ingredients. This dish is packed with fiber, plant protein and minerals, making it a nutritious and delicious addition to your diet as a healthy appetizer before a main meal or a quick snack.
This convenience factor and the nutrition levels of white bean and kale soup make it a go-to, cheap and healthy meal for busy people who need something that can be prepared the night before and quickly eaten on a chaotic day, instead of settling for fast food. To keep it light, use a drizzle of olive oil and low-sodium broth, and season with herbs, garlic or lemon instead of extra salt.
Recipe Steps: 6
Total Recipe Time: 35 minutes
White Bean and Kale Soup Nutritional Info (per serving)
- Calories: 246
- Total Fat: 7.5 grams (10% DV)
- Saturated Fat: 1.1 grams (6% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 36.8 grams (13% DV)
- Dietary Fiber: 7.9 grams (28% DV)
- Total Sugar: 3.9 grams
- Protein: 10 grams
- Sodium: 87.1 milligrams (4% DV)
- Potassium: 788.3 milligrams (17% DV)
21. Spicy Hummus
There are countless ways to use harissa, but one of our favorites is in a spicy hummus — the perfect addition to numerous cheap and healthy meals. Straightforward and quick to make using only seven ingredients, this dish is highly versatile.
Aside from being tasty, it’s packed with fiber and contains a decent amount of protein. Whether on its own, smeared in pita, or combined with other foods in a Buddha bowl or a sandwich spread, this Middle Eastern staple will inspire many cheap and healthy meals.
Recipe Steps: 7
Total Recipe Time: 7 minutes
Spicy Hummus Nutritional Info (per serving)
- Calories: 186
- Total Fat: 7.6 grams (10% DV)
- Saturated Fat: 1 gram (5% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 23.2 grams (8% DV)
- Dietary Fiber: 6.7 grams (24% DV)
- Total Sugar: 3.8 grams
- Protein: 8.1 grams
- Sodium: 266.5 milligrams (12% DV)
- Potassium: 161.6 milligrams (3% DV)
22. Thai Papaya Salad
A firm favorite of Asian food fanatics is Thai papaya salad (Som Tum). Its low-calorie count, high fiber content, and zesty flavors make it a tasty and nutritious addition to any menu. This vibrant, fresh, and light dish is a truly cheap and healthy meal that you can enjoy as a satisfying main course or a side.
You'll only need nine ingredients and about thirty minutes to prepare this cheap and healthy meal. With under 200 calories per serving, you can't go wrong, but be mindful that the fish sauce can push sodium high, so season to taste.
Recipe Steps: 5
Total Recipe Time: 30 minutes
Thai Papaya Salad Nutritional Info (per serving)
- Calories: 163
- Total Fat: 3 grams (4% DV)
- Saturated Fat: 0.5 grams (3% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 34.2 grams (12% DV)
- Dietary Fiber: 4.9 grams (18% DV)
- Total Sugar: 24 grams
- Protein: 4.3 grams
- Sodium: 906.5 milligrams (39% DV)
- Potassium: 657.9 milligrams (14% DV)
23. Béchamel Lasagna
Flying across the world to explore another area known for its popular cuisines, a béchamel lasagna is another cheap, healthy meal. Serving it as a side to a lean protein like chicken can increase the protein content of your whole meal, but a serving of this lasagna alone already has a decent amount of the essential macronutrient.
The inclusion of vegetables like celery, onions and carrots adds crunch and fiber. Cheese lovers will also be happy with the addition of Parmesan between each layer of sauce and pasta, capping off a well-rounded, cheap and healthy meal. To make this dish lower in fat and calories, prepare the béchamel sauce using skim or 1% milk, and use a low-fat ricotta in your ragù alla bolognese filling.
Recipe Steps: 8
Total Recipe Time: 65 minutes
Bechamel Lasagna Nutritional Info (per serving)
- Calories: 475
- Total Fat: 13.9 grams (18% DV)
- Saturated Fat: 8.3 grams (42% DV)
- Cholesterol: 33.7 milligrams (11% DV)
- Carbohydrates: 58 grams (21% DV)
- Dietary Fiber: 2.4 grams (9% DV)
- Total Sugar: 2.4 grams
- Protein: 27.6 grams
- Sodium: 686.6 milligrams (30% DV)
- Potassium: 214.4 milligrams (5% DV)
24. Vegan Lentil Soup
A warm and comforting dish, this vegan lentil soup makes for a cheap, healthy meal that’s perfect on a cold winter night. The soup is packed with nutrients and flavor from the spices used, and the vegetables provide a significant amount of fiber. However, this cheap, wholesome meal is also high in sodium, so you may want to cut back on the amount of vegetable broth used or opt for a low-sodium stock.
You can make this cheap, healthy meal as thick as you want and serve it up with brown rice, cauliflower rice or bread. It’s one of our top recommendations for people who are learning how to get better at home cooking, because with numerous lentil varieties lining supermarket shelves, you can experiment and find your favorite one.
Recipe Steps: 8
Total Recipe Time: 45 minutes
Vegan Lentil Soup Nutritional Info (per serving)
- Calories: 285
- Total Fat: 6.6 grams (8% DV)
- Saturated Fat: 1.3 grams (7% DV)
- Cholesterol: 16.6 milligrams (6% DV)
- Carbohydrates: 44.6 grams (16% DV)
- Dietary Fiber: 10.1 grams (36% DV)
- Total Sugar: 7.5 grams
- Protein: 15.4 grams
- Sodium: 1407 milligrams (61% DV)
- Potassium: 853.3 milligrams (18% DV)
25. Roasted Zucchini
Dive into a world full of color and delicious simplicity with roasted zucchini. Like others on this list, this vegetarian favorite is the perfect addition to the list of cheap and healthy meals that are low in carbs.
With a range of spices and a light drizzle of avocado oil on top, this fiber-rich, cheap and healthy meal will fill the spot when combined with other foods or eaten on its own as a snack.
If you're looking to make a healthy meal on a budget for any plant-based friends in your circle, simply swap out the Parmesan for your favorite vegan cheese or sprinkle some nutritional yeast flakes on the zucchini after cooking. Even if you’re a vegetarian, remember to check that the Parmesan you’re using doesn’t have rennet, and opt for a plant-based version if you can’t find a vegetarian-friendly option.
Recipe Steps: 5
Total Recipe Time: 35 minutes
Roasted Zucchini Nutritional Info (per serving)
- Calories: 185
- Total Fat: 10.8 grams (14% DV)
- Saturated Fat: 3.6 grams (18% DV)
- Cholesterol: 12.6 milligrams (4% DV)
- Carbohydrates: 13.7 grams (5% DV)
- Dietary Fiber: 3.9 grams (14% DV)
- Total Sugar: 8.6 grams
- Protein: 11.3 grams
- Sodium: 867.6 milligrams (38% DV)
- Potassium: 958.8 milligrams (20% DV)
26. Ramen
Ramen can be a cheap and healthy meal when you build the bowl around low-cost vegetables, eggs, tofu, or edamame and use a less salty broth. Start with low-sodium stock, ginger, garlic and a spoon of miso. Add shredded cabbage, carrots, mushrooms and frozen spinach for fiber. Use whole-grain or air-dried noodles when possible.
If you land a deal on shrimp or mussels, add a small portion to turn it into seafood ramen without spiking cost. Otherwise keep it vegetarian and lean on tofu or edamame for protein. To keep the sodium down, skip the seasoning packet, then flavor with ginger, garlic, dried mushrooms and a little miso, diluting soy sauce with water and finishing with lime or rice vinegar.
Recipe Steps: 12
Total Recipe Time: 50 minutes
Seafood Ramen Nutritional Info (per serving)
- Calories: 453
- Total Fat: 20.8 grams (27% DV)
- Saturated Fat: 11.1 grams (56% DV)
- Cholesterol: 69.7 milligrams (23% DV)
- Carbohydrates: 42 grams (15% DV)
- Dietary Fiber: 3.5 grams (13% DV)
- Total Sugar: 3.3 grams
- Protein: 21.9 grams
- Sodium: 2080.1 milligrams (90% DV)
- Potassium: 528.3 milligrams (11% DV)
27. Avocado Corn Salad
If you’re looking for cheap and healthy meals that offer tremendous versatility, you don’t get much better than an avocado corn salad. As far as Mexican dinner ideas go, this adaptable dish is one of our favorites, as it can be eaten as a main meal, a side salad or used as a taco topping.
Its high fiber content makes it very popular with the health-conscious crowd, and its spice factor gives it that extra kick you'd want in a Mexican-inspired dish. It’s also relatively low in carbs and high in fat, so it could even be added to keto feasts. No matter how you use it, you probably already have most, if not all, of the ingredients needed to make this cheap, healthy meal.
Recipe Steps: 4
Total Recipe Time: 15 minutes
Avocado Corn Salad Nutritional Info (per serving)
- Calories: 402
- Total Fat: 29.6 grams (38% DV)
- Saturated Fat: 4.2 grams (21% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 33.5 grams (12% DV)
- Dietary Fiber: 10.4 grams (37% DV)
- Total Sugar: 6 grams
- Protein: 5.7 grams
- Sodium: 524.3 milligrams (23% DV)
- Potassium: 913.6 milligrams (19% DV)
28. Vegan Curry
Any plant-based enthusiast will tell you that vegan curry makes for the ideal cheap and healthy meal when you want a bowl loaded with color, spice and nutrients. Packed with flavor from an abundance of vegetables and spices, this hearty dish is easy to tailor to your taste.
The coconut milk gives it a luxuriously creamy texture, but it also drives the saturated fat. To keep the feel without the load, use light coconut milk or swap 1 to 2 cups with unsweetened almond milk, oat milk or vegetable broth.
Bloom your spices in a little oil, let tomato paste and aromatics deepen the base, then finish with lime for brightness so you won’t miss the extra richness. The vegetables bulk it up with fiber, vitamins and minerals, and you can add tofu or your favorite legume to bump the protein.
Recipe Steps: 7
Total Recipe Time: 50 minutes
Vegan Curry Nutritional Info (per serving)
- Calories: 368
- Total Fat: 22.2 grams (28% DV)
- Saturated Fat: 16.4 grams (82% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 42.9 grams (16% DV)
- Dietary Fiber: 9.1 grams (33% DV)
- Total Sugar: 10.6 grams
- Protein: 7.1 grams
- Sodium: 971.5 milligrams (42% DV)
- Potassium: 1214.9 milligrams (26% DV)
29. Vegetarian Fajitas
Make these delicious vegetarian fajitas for a quick, cheap and healthy meal that is not only low in calories but also very easy to prepare. The spices, combined with the red onions and the creamy texture of the guacamole, create a satisfying Mexican meal bursting with flavor.
These fajitas are a great way to enjoy fresh vegetables while still feeling full and satisfied, making them perfect for any day of the week. You won’t need to worry about hitting your fiber goals with a cheap, healthy meal like this in your weekly plan. We recommend pairing these fajitas with your favorite legume or tofu for a high-protein, low-carb and low-sodium dinner idea.
Recipe Steps: 8
Total Recipe Time: 30 minutes
Vegetarian Fajitas Nutritional Info (per serving)
- Calories: 257
- Total Fat: 18.9 grams (24% DV)
- Saturated Fat: 2.7 grams (14% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 23.2 grams (8% DV)
- Dietary Fiber: 10.5 grams (38% DV)
- Total Sugar: 6.3 grams
- Protein: 5.2 grams
- Sodium: 48.1 milligrams (2% DV)
- Potassium: 1046.8 milligrams (22% DV)
30. Korean Tofu Soup
Don't miss out on this Korean tofu soup if you're looking for a cheap, healthy meal that offers plenty of heat. It's quick and easy to make, and the eggs and tofu provide a good amount of protein. It’s also low in carbs and high in fat, so this cheap and healthy meal is worth a try if you’re on a keto diet.
While some ingredients may not be readily available, substitutes can usually be found. The flavors from the Korean spices in this cheap, healthy meal are not for the faint-hearted, but you can tailor their levels to suit your taste buds.
Recipe Steps: 5
Total Recipe Time: 30 minutes
Korean Tofu Soup Nutritional Info (per serving)
- Calories: 253
- Total Fat: 17.7 grams (23% DV)
- Saturated Fat: 2.9 grams (15% DV)
- Cholesterol: 80 milligrams (27% DV)
- Carbohydrates: 13.4 grams (5% DV)
- Dietary Fiber: 4.5 grams (16% DV)
- Total Sugar: 4.4 grams
- Protein: 13.8 grams
- Sodium: 1025 milligrams (45% DV)
- Potassium: 610.3 milligrams (13% DV)
31. Vegetarian Pad Thai
This vegetarian pad thai is about as tasty and flavorful as it gets, and will keep you going back for more. We love this cheap and healthy meal because not only is it easy to cook, but it also ticks other boxes: it is relatively high in fiber, has a good amount of protein (you might want to add some tofu for a higher amount) and has a low-calorie count.
However, it does have a high amount of sodium, so don’t be afraid to hold back on the broth and sauces when making this cheap, healthy meal. If we had to rank healthy meals on a budget based on effort required, this would be near the top, as the ease of preparation makes it a convenient recipe, especially after a long workday.
Recipe Steps: 9
Total Recipe Time: 25 minutes
Vegetarian Pad Thai Nutritional Info (per serving)
- Calories: 333
- Total Fat: 13 grams (17% DV)
- Saturated Fat: 7.2 grams (36% DV)
- Cholesterol: 109.7 milligrams (37% DV)
- Carbohydrates: 44.6 grams (16% DV)
- Dietary Fiber: 4.1 grams (15% DV)
- Total Sugar: 15.6 grams
- Protein: 11.6 grams
- Sodium: 1353.5 milligrams (59% DV)
- Potassium: 660.9 milligrams (14% DV)
32. Hakka Noodles
This is one of those cheap and healthy meals that’s perfect for anyone who’s usually busy, as it’s effortless to make and can be prepared in a jiffy, making it perfect for hectic weeknights. If you’re looking to add some extra protein to your Hakka noodles, tofu and mushrooms are excellent plant-based sources to try.
When combined, they add essential nutrients to an already delicious, cheap and healthy meal with a low-calorie count. For added convenience, use ready-prepared baked or smoked tofu, which will simplify the preparation process.
Recipe Steps: 5
Total Recipe Time: 20 minutes
Hakka Noodles Nutritional Info (per serving)
- Calories: 316
- Total Fat: 11.8 grams (15% DV)
- Saturated Fat: 1.7 grams (9% DV)
- Cholesterol: 0.5 milligrams
- Carbohydrates: 46.5 grams (17% DV)
- Dietary Fiber: 2.2 grams (8% DV)
- Total Sugar: 5.2 grams
- Protein: 11 grams
- Sodium: 809.1 milligrams (35% DV)
- Potassium: 448.3 milligrams (10% DV)
33. Buffalo Chicken Salad
You can never go wrong with a Buffalo chicken salad if you're looking to make a cheap, healthy meal with meat and vegetables. You could easily make this dish if you have leftovers, but it's also a stress-free process when made from scratch.
Combine chicken, greens and vegetables with a light hand on Buffalo sauce and cheese to keep sodium and saturated fat reasonable, and you are good to go. The result is a low-carb, high-protein meal that is filled to the brim with vitamins and minerals thanks to all the vegetables. You could also spice up this cheap and healthy meal with a piquant salad dressing that excites your taste buds.
Recipe Steps: 6
Total Recipe Time: 50 minutes
Buffalo Chicken Salad Nutritional Info (per serving)
- Calories: 333
- Total Fat: 15.9 grams (20% DV)
- Saturated Fat: 6.5 grams (33% DV)
- Cholesterol: 101.2 milligrams (34% DV)
- Carbohydrates: 10 grams (4% DV)
- Dietary Fiber: 3.2 grams (11% DV)
- Total Sugar: 3.5 grams
- Protein: 32.1 grams
- Sodium: 808.4 milligrams (35% DV)
- Potassium: 773.8 milligrams (16% DV)
34. Roasted Vegetable Pasta
This roasted vegetable pasta dish is a fibre-rich, cheap and healthy meal. Loaded with plenty of the healthiest vegetables, such as bell peppers, squash and red onions, it's an easy pasta recipe for vegetarians and those looking to go meatless for a meal. If you’re on a vegan diet, simply leave the Parmesan aside and you can also tuck into this cheap, healthy meal.
With a delectable tomato-based sauce bringing everything together, this yummy meal is packed with plenty of fiber and nutrients. Thanks to its use of just nine ingredients, it’s a cheap and healthy meal that can be whipped up in no time.
Recipe Steps: 6
Total Recipe Time: 45 minutes
Roasted Vegetable Pasta Nutritional Info (per serving)
- Calories: 598
- Total Fat: 8.3 grams (11% DV)
- Saturated Fat: 1.3 grams (7% DV)
- Cholesterol: 0 milligrams
- Carbohydrates: 115.2 grams (42% DV)
- Dietary Fiber: 9.9 grams (35% DV)
- Total Sugar: 13.1 grams
- Protein: 18.6 grams
- Sodium: 1048.8 milligrams (46% DV)
- Potassium: 1250.9 milligrams (27% DV)
35. Instant Pot Hard Boiled Eggs
If you're still learning how to start eating healthy, this high-protein meal is the perfect way to kickstart your day. Not only are Instant Pot hard boiled eggs easy to make, but this cheap and healthy meal makes for a nutritious breakfast that is low in calories.
Using the Instant Pot ensures that your eggs turn out with tender whites and creamy yolks every time. At under 75 calories per serving, the eggs can easily be part of a cheap and healthy meal that’s more substantial, especially when combined with salad greens for a healthy amount of fiber.
Another plus about this healthy Instant Pot recipe is that it requires only three ingredients, which helps with its affordability factor. Just be careful not to overindulge in this cheap, healthy meal, as the high cholesterol count can add up very quickly.
Recipe Steps: 3
Total Recipe Time: 25 minutes
Instant Pot Hard Boiled Eggs Nutritional Info (per serving)
- Calories: 72
- Total Fat: 4.8 grams (6% DV)
- Saturated Fat: 1.6 grams (8% DV)
- Cholesterol: 186 milligrams (62% DV)
- Carbohydrates: 0.5 grams
- Dietary Fiber: 0.1 grams
- Total Sugar: 0.2 grams
- Protein: 6.3 grams
- Sodium: 208.6 milligrams (9% DV)
- Potassium: 72.6 milligrams (2% DV)
Learn To Cook the Best Cheap and Healthy Meals
Adopting a healthy diet can feel challenging, especially when it means unlearning years of poor eating habits. However, it's essential to realize that millions worldwide have successfully embraced this lifestyle change by switching over to cheap, healthy meals.
If you're looking to do the same, cooking classes near you are a great way to learn from professional chefs eager to share heaps of invaluable advice with you. These exciting, immersive experiences will help you build confidence in the kitchen and provide all the skills and tricks needed to make the most delicious, healthy meals on a budget.
Can't attend an in-person class? No problem! You can also book healthy online cooking classes for a great alternative that can be taken in the comfort of your own kitchen.
As cheap and healthy meal ideas go, the list above is not set in stone. You can experiment with the dishes, adding or removing ingredients from the recipe to suit your taste buds. Even the cooking methods used to make these cheap, healthy meals can be tailored to suit your style.
Whatever cheap, healthy meals you choose, always prioritizing ingredients with substantial nutritional value will make all the difference. Your health (and your wallet) will thank you later.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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