30 Cheap Meals for a Week That Stretch Your Grocery Budget

Keeping food costs low doesn’t have to mean eating the same thing every night. With a little planning, pantry staples and affordable produce can turn into a full month’s worth of satisfying breakfasts, lunches, and dinners. The ideas below stretch ingredients, rely on easy techniques, and never sacrifice flavor. Mix-and-match them throughout the week for variety without busting the budget.

1. Peanut Butter & Banana Overnight Oats

Rolled oats, milk, and a spoonful of peanut butter soak overnight for a creamy grab-and-go breakfast. Sliced bananas add natural sweetness, so no extra sugar is needed. Make several jars at once and keep them chilled for up to four days. They travel well and cost pennies per serving.

2. Veggie Fried Rice

Day-old rice fries up crisp while soaking in soy sauce and garlic. Frozen mixed vegetables eliminate chopping time and keep the dish budget-friendly year-round. Scramble in an egg or two for protein if you like. It’s a perfect way to revive leftovers and clear the fridge.

3. Lentil Soup

Brown or green lentils cook quickly and don’t require soaking, making them ideal for weeknights. Simmer them with diced carrots, onions, and canned tomatoes for a filling, nutrient-dense meal. A splash of vinegar at the end brightens the flavors. Freeze any extra portions for future lunches.

4. Spaghetti Aglio e Olio

This classic Italian pantry pasta needs only five ingredients: spaghetti, olive oil, garlic, red pepper flakes, and parsley. Gently sauté sliced garlic until golden for a fragrant oil that coats every strand. A ladle of pasta water creates a silky sauce without cream. It’s proof that inexpensive can still feel elegant.

5. Bean & Cheese Quesadillas

Canned black or pinto beans mash easily into a quick filling. Layer them with shredded cheese between tortillas and toast in a dry skillet until crisp. Serve with salsa or any leftover veggies you have on hand. They’re ready in under ten minutes and cost less than a coffee.

6. Tuna Melt Sandwiches

Canned tuna mixed with a little mayo and mustard becomes a protein-packed spread. Top bread with the mixture and a slice of cheese, then broil until bubbly. Serve with a side salad or carrot sticks for crunch. It’s an inexpensive lunch that tastes like a diner classic.

7. Chickpea Curry

Canned chickpeas simmer quickly in a base of diced tomatoes, onions, and inexpensive curry powder. A splash of coconut milk or plain yogurt adds richness without breaking the bank. The flavors deepen as it sits, so leftovers taste even better. Spoon over rice or scoop with flatbread.

8. Baked Potatoes with Broccoli & Cheddar

Russet potatoes are one of the most budget-friendly staples around. Bake until tender, then load with microwaved broccoli and a sprinkle of shredded cheese. The combination delivers fiber, protein, and a comforting texture contrast. Add a dollop of Greek yogurt in place of sour cream for extra protein.

9. Egg Fried Noodles

Instant noodles ditch their seasoning packet in favor of garlic, soy sauce, and a drizzle of sesame oil. Scrambled eggs fold in for protein, while scallions or any quick-cooking veggies round things out. The whole dish comes together in the time it takes to boil water. It’s unbelievably cheap and endlessly customizable.

10. Black Bean Chili

Skip the meat and rely on canned black beans for a hearty, plant-based chili. Simmer with tomatoes, chili powder, and a pinch of cocoa for depth. Corn kernels add sweetness and stretch the pot further. Serve with cornbread or over baked sweet potatoes for a filling dinner.

11. Greek Yogurt Parfaits

Buy large tubs of plain yogurt—they’re cheaper than single servings. Layer with thawed frozen berries and homemade or store-brand granola for texture. Honey or maple syrup can sweeten the mix if needed. They’re quick to assemble and double as breakfast or a protein-rich snack.

12. Margherita English Muffin Pizzas

Split-top English muffins make perfect individual crusts. Spoon on jarred marinara, sprinkle cheese, and bake until bubbly. Fresh basil or dried oregano finishes the mini pies. Kids love the personal size, and cleanup is minimal.

13. Vegetable Frittata

Eggs are a cost-effective protein that transform leftovers into a fresh meal. Combine whisked eggs with cooked veggies and bake until just set. A small amount of cheese on top adds richness. Slice into wedges for breakfast, lunch, or dinner.

14. Rice & Bean Burrito Bowls

Start with cooked rice, then pile on seasoned beans and your favorite toppings. Frozen corn and jarred salsa keep prep simple and inexpensive. Portion into meal-prep containers for grab-and-go lunches. Each bowl delivers balanced carbs, protein, and veggies without the takeout price.

15. Tomato Basil Pasta

Use canned crushed tomatoes, garlic, and dried Italian herbs for a fast homemade sauce. Simmer while the pasta cooks, then add fresh or dried basil for aroma. A splash of pasta water emulsifies everything into a clingy coating. It’s simple, bright, and costs well under a dollar a serving.

16. Hummus & Veggie Wraps

Store-brand hummus makes an excellent sandwich spread. Fill tortillas with shredded carrots, cucumbers, and greens for crunch. Roll tightly and slice in half for easy packing. They keep well and deliver plant-based protein plus plenty of fiber.

17. Chicken Drumstick Sheet-Pan Dinner

Drumsticks are among the cheapest chicken cuts and roast beautifully alongside root vegetables. Toss everything with oil, salt, and dried herbs, then bake until the skin crisps. The veggies absorb flavorful drippings, eliminating the need for extra sauce. One pan means minimal dishes, too.

18. Oatmeal Pancakes

Blend rolled oats into flour and combine with eggs and milk for a hearty batter. The resulting pancakes are fiber-rich and filling. Make a large batch, then freeze extras between sheets of parchment. Reheat in a toaster for speedy weekday breakfasts.

19. Creamy Peanut Noodle Salad

Whisk peanut butter with soy sauce, lime juice, and a touch of sugar for a quick dressing. Toss with cooked spaghetti and crunchy raw vegetables. The salad tastes great cold, making it perfect for packed lunches. Peanut butter’s protein keeps you satisfied on very little money.

20. Sardine & Tomato Spaghetti

Canned sardines are affordable, shelf-stable, and packed with omega-3s. Warm them gently in olive oil with garlic and crushed tomatoes, then fold into pasta. A squeeze of lemon tempers the richness. It’s a Mediterranean-style meal that costs less than two dollars per plate.

21. Slow Cooker Split Pea Soup

Dried split peas soften into a velvety texture after slow simmering. Add onions, carrots, and a bay leaf, then let the appliance do the work. A leftover ham bone or smoked paprika adds depth without much cost. Portion and freeze for cold-weather lunches.

22. Mushroom Risotto

Arborio rice may sound fancy but is still inexpensive per serving. Slowly add warm broth while stirring to release natural starches for creaminess. Sautéed button mushrooms lend umami without pricy meat. Finish with a pat of butter or a sprinkle of Parmesan if budget allows.

23. Potato Corn Chowder

Combine diced potatoes, frozen corn, onions, and broth for a thick, comforting chowder. A little milk or evaporated milk enriches the soup without heavy cream prices. Blend part of the mixture to thicken naturally. It reheats well and pairs beautifully with biscuits.

24. BBQ Pulled Chicken Sandwiches

Slow-cook chicken thighs with inexpensive barbecue sauce until they shred effortlessly. Serve on soft rolls and garnish with homemade or bagged slaw. Thigh meat stays juicy and costs less than breast meat. Leftovers freeze well for future dinners.

25. Stuffed Bell Peppers with Rice & Beans

Halved peppers act as edible bowls for seasoned rice and beans. Bake until the peppers soften and the filling heats through. A sprinkle of cheese on top adds savor without using much. Two halves make a complete, veggie-forward meal.

26. Homemade Mac & Cheese

Basic elbow macaroni, butter, flour, and shredded cheese create a luscious sauce. Baking with a breadcrumb crust gives texture without extra cost. Swap in part cheddar and part cheaper cheese to save even more. The dish feeds a crowd and reheats like a dream.

27. Curry Ramen with Frozen Veggies

Upgrade inexpensive instant noodles by discarding the flavor packet and simmering them in a quick curry-spiced broth. Add frozen vegetables for color and nutrition. Coconut milk makes the soup creamy while staying budget-friendly in small cans. It’s a cozy meal ready in ten minutes.

28. Spinach & Ricotta Stuffed Shells

Mix frozen spinach with ricotta and seasonings, then spoon into cooked shells. Nestle them in marinara and bake until bubbly. Each shell delivers protein, calcium, and greens in one bite. Make a double batch and freeze half before baking for another night.

29. Shakshuka

Simmer onions, bell peppers, and canned tomatoes with cumin and paprika until thick. Crack eggs directly into the sauce and cook until the whites set. Scoop with crusty bread or pita to stretch the meal. It’s an economical option that feels brunch-worthy any time of day.

30. Sweet Potato Black Bean Tacos

Dice sweet potatoes and roast with chili powder for smoky sweetness. Combine with black beans and pile into tortillas. Top with chopped cilantro or a squeeze of lime. They’re hearty, nutritious, and cost about a dollar per serving.