We all know how important diet is for our overall health and wellbeing, to support our immune systems and keep us fit. Equally though, many of us are working with less cash than we would like, and don’t have the luxury to splash out on healthy restaurants. So, how can we create healthy budget dinners at home?
In this article, we’ve laid out some of our favorite cheap and healthy dinner ideas that you can make for yourself, your partner or your whole family. Discover how meal planning, smart choice of ingredients, and batch cooking can also contribute towards a better-rounded diet at low expense.
The Benefits of Budget-Friendly Healthy Eating
Find yourself reaching for the takeout apps when you need a quick, healthy dinner? You’re not alone. In the US, statistics show that the food delivery market raked in an estimated 350 billion USD in 2024 alone! However, not only is cooking at home more cost-effective, it can also be much healthier, as you have control over what ingredients and methods you use to prepare food.
Healthy dinner recipes on a budget can still be high in nutrients and health benefits; with the right knowledge and a few tips and tricks, you can save your money and improve your diet all at once. Below we’ve laid out a few simple strategies to save your pennies and maximise your health potential.
Essential Tips for Cooking Healthy Budget Dinners
Smart Grocery Shopping
- Many healthy recipes take advantage of similar core ingredients that do a lot of the nutritional heavy lifting. Consider buying ingredients in bulk so that you save cash overall. think rice, beans, lentils and nuts.
- A key element of healthy eating is to use fresh produce. Find out what ingredients are currently in season, to take advantage of the most fresh and inexpensive options for your meals.
- Keep an eye out for discount stores, tokens and loyalty programs to make savings. Every little helps, and making a habit of storing up store credit can pay off greatly in the long run.
Batch Cooking and Meal Prep
- If you’re putting aside time to cook for yourself or your family, you may as well make more than is immediately necessary and create a healthy stock that you can pick from when needed. Cook in larger quantities and freeze future portions.
- Prepare some base ingredients that are often used as a basis for healthy meals, that you can grab quickly to mix and match. For example, a stash of roasted veggies or soaked and seasoned grains.
Choosing Affordable and Nutritious Ingredients
- Opt for whole foods and ingredients over processed meals or recipes. This adds all-important fiber to the diet and removes excess saturated fat, salt and sugar, all of which can be detrimental to our health.
- Meat can be expensive, but for many forms the basis of a protein-rich diet. Opt instead for plant-based proteins like beans, lentils or tofu to cut costs and remain balanced.
How to Cook Healthy for Different Lifestyles
For Singles
- Try simple one-pan meals that mean minimal effort and clean up, but sustain all the taste and health benefits you need
- Batch cook and place portions in the freezer to avoid waste and create a backlog of nutritious dinners
For Couples
- Look for recipes that allow for variety but without an excessive amount of ingredients. Some of the most tasty and healthy meals are the most simple!
- Many recipes specifically cater to two people, so look out for those during your research
For Families
- There are heaps of recipes out there for large-batch meals that make your ingredients go further, like soups and casseroles
- Look for recipes that boast being ‘kid-friendly’ – this often means they have accessible and much-loved ingredients that your little ones will gobble up happily
11 Easy and Healthy Budget Dinner Recipes
1. Chicken and Sweet Potato Bowls
Core ingredients: Chicken, sweet potato, broccoli
Time: 35 minutes
This recipe is a particularly great option for healthy budget dinners for two. The bowls are packed with nutrients and healthy ingredients, are simple to make, and are super satisfying. Use your favorite toppings to personalize the recipes to your tastes and budget.
2. Greek Turkey Meatballs with Tzatziki
Core ingredients: Ground turkey, greek yogurt, egg
Time: 35 minutes
Looking for healthy budget dinners families will love? You can’t go wrong with meatballs, and these ones are packed with healthy protein and spices that add a great depth of flavor. Homemade tzatziki is worth the extra effort; it’s healthier and more delicious than store-bought options. Typically, turkey has fewer calories than chicken, which is why some people prefer it as a protein source.
3. Roasted Chickpeas and Veggies
Core ingredients: Chickpeas, zucchini, tomatoes, quinoa
Time: 30 minutes
Going for vegetarian options can be a great way to make healthy dinners on a budget. The nutrients and vitamins you need can be found in plants, not only giving you and your family a healthy whole-food diet, but also a cheap way of doing so. Enjoy this delicious bowl of roasted vegetable goodness.
4. Spinach and Feta Quesadillas
Core ingredients: Spinach, feta, whole wheat tortillas
Time: 20 minutes
When it comes to low-budget dinner ideas, using fewer choice ingredients can be a great call. These quesadillas are a fab option for a family, as they are super pleasing for kids whilst also being nutritionally balanced and just as delicious! Mix and match and experiment with this one.
5. Cauliflower Curry
Core ingredients: Cauliflower, spice blend, diced tomatoes
Time: 40 minutes
Looking for healthy budget dinners your family will love? Look no further than this delicious and decadent cauliflower curry. Indian-inspired, it packs a flavorful punch while filling you up with satisfying, cheap, and tasty cauliflower. What’s not to love about this one?
6. Sweet Potato and Lentil Salad
Core ingredients: Sweet potatoes, lentils
Time: 1 hour
Not all salads have to be dull! In fact, they can be some of the most delicious and filling dinners of all. With very few ingredients and simple preparation, this salad is a great example of budget friendly healthy meals that are far from boring or complicated.
7. Beef Stir Fry
Core ingredients: Beef cut of choice, broccoli, carrot, ginger
Time: 30 minutes
Is there anything quicker and easier than a good stir fry? This one opts for beef; find a cut that’s affordable in your local shop, and you can substitute any of your favourite or most accessible seasonable vegetables. With a few Asian ingredient staples, this one will be ready in no time.
8. Mediterranean Baked Fish
Core ingredients: Fish of choice, tomatoes, basil, olives
Time: 35 minutes
Seafood isn’t typically the cheapest option, but with some savvy choices and affordable accompaniments, fish can be a really great part of your weekly meal plans. This recipe is super simple to put together, and offers flexibility so that you can find the most affordable fish in your area to include.
9. Lentil Shepherd’s Pie
Core ingredients: Lentils, potatoes, veg broth
Time: 1 hour, 25 minutes
Looking for healthy dinner recipes for two on a budget? This one is both nutritious and delicious and uses lentils as an affordable and filling protein source. Cooking with lentils is much cheaper than cooking with ground beef or other meat, but can be just as flavorsome and good for your health.
10. Slow Cooker Chipotle Chicken
Core ingredients: Chicken, chipotle peppers, onion
Time: 2 hours, 40 minutes
Is there anything more satisfying and straightforward than a crockpot dinner? This one takes mere minutes to prep, is super cheap on ingredients and hits many important elements of our diet. Throw it in the slow cooker at the beginning of the day and enjoy it later.
11. Sausage Rigatoni
Core ingredients: Italian sausage, pasta of choice, low salt tomato sauce
Time: 30 minutes
Is there anything more pleasing than a bowl of creamy pasta? Whether you’re cooking for yourself or a family of 4, this recipe is sure to please everyone. The Italian sausage is an affordable and satisfying protein option, that along with the chewy pasta will make a filling and healthy dinner.
How to Shop for Easy Budget Friendly Meals
A big part of eating well on a budget is your approach to shopping for groceries. A common misconception is that healthy eating is difficult without the means to shop in the local fancy organic store. To the contrary, we’ve laid out how a well-thought-through shopping list can make healthy budget dinners simple, prioritizing versatile ingredients and the reduction of waste.
Sample Budget Shopping List for a Week of Family Dinners
- Proteins: Chicken thigh, eggs, canned fish, lentils
- Plant-based options can be a great way to save money and improve diet. Ingredients like eggs are also a really versatile, affordable way to get your protein
- Veggies: Carrots, spinach, bell peppers, mushrooms
- You could consider frozen vegetables which are often cheaper. like frozen spinach (which also doesn’t go off as quickly!)
- Grains and carbs: Rice, whole pasta, oats
- Go for ingredients that can be bought in bulk and form the basis of lots of different meals. This gives you versatility, health benefits and money-saving in one
- Pantry: Canned tomatoes, stock cubes, onion, garlic, oil
- Find inexpensive items that add flavor and depth to every dish
- Dairy: Greek yogurt, cheese
- Keep in mind that dairy products often spoil quickly, so avoid over-buying and having to waste precious food and money
This is a super basic but useful list as an example of how you can hit all the grocery staples and nutritional benchmarks without spending lots of money. It’s useful to break your list into these categories to make sure you’re getting everything you need and optimizing your money effectively.
So, it truly can be easy and affordable to eat well. No need to break the bank, just adopt some smart and simple techniques and try some new recipes. Don’t forget to bookmark this page for inspiration for your future meals and healthy budget dinner ideas!
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References
“Online Food Delivery Services in the U.S.” Statista, https://www.statista.com/topics/3294/online-food-delivery-services-in-the-us/#topicOverview. Accessed 1 Mar. 2025.
“Benefits of Incorporating Seasonal Produce into Your Diet.” Adventist Health, May 2022, https://www.adventisthealth.org/blog/2022/may/benefits-of-incorporating-seasonal-produce-into-/#:~:text=Seasonal%20produce%20is%20higher%20quality,some%20of%20their%20nutritional%20benefits. Accessed 1 Mar. 2025.
“Whole Foods.” British Heart Foundation, https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/whole-foods#:~:text=Whole%20foods%20have%20no%20added,%2C%20blood%20pressure%2C%20and%20weight. Accessed 1 Mar. 2025.
“Turkey vs. Chicken: Which Is Better?” Signos, https://www.signos.com/food-comparison/turkey-vs-chicken-which-is-better. Accessed 1 Mar. 2025.
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