Cheap and Healthy Meal Ideas for Breakfast, Lunch, and Dinner

Eating healthy meals is a goal for many people, but for some, the higher cost of eating well prevents a healthy diet on a regular basis. However, you actually don’t have to spend a fortune to eat well. These meal ideas are excellent sources of healthy nutrients and protein, and they are all inexpensive as well. All meals on this list cost less than $3 per serving. As a bonus, most of these meal ideas fit into the 17 day diet meal plan for fast and effective weight loss and a boost in health.

i want you to eat your damn oatmeal funny


Huevos rancheros: Huevos Rancheros is a classic Mexican breakfast. For this meal, you can make the sauce with a red or green salsa. To make the meal, spread beans and cheese over tortillas and place in the oven. Fry an egg and place that over the beans when it is cooked. Serve the ranch eggs with lettuce, cilantro, avocado, and lime.

Oatmeal and eggs: It doesn’t get simpler or cheaper in the morning than with oatmeal and eggs. Purchase a large container of oats to save even more money. Use traditional oatmeal, rather than the packet variety. Not only is it cheaper, but it is healthier, too. Serve the oats with a side of fried or poached eggs and a serving of fruit.

Fruit smoothie: A fruit and vegetable smoothie is an amazingly delicious and tasty breakfast. Mix a variety of frozen fruits and vegetables together in a blender. If desired, add a splash of milk or yogurt to give the smoothie a creamy texture. Experiment with adding different foods to change the flavor. Smoothies don’t just have to be for breakfast either. They are especially refreshing during the summer months when you need something to cool off.

Greek yogurt: Greek yogurt is perfect for mixing in fruits and spices for breakfast. Try blueberries, bananas, strawberries, or mandarins. Granola and spices such as cinnamon are also tasty. If you are a bit hungrier, try topping your toast with Greek yogurt and olive oil.


Lentil soup: Lentil soup is a perfect healthy lunch for cheap. Bags of lentils are just a few dollars at the store and can make several meals. Cook the lentils ahead of time in a crock pot with plenty of flavorings like chicken broth, onions, and red peppers. Place the soup in a microwavable container and it is ready to travel to work with you for a tasty lunch on-the-go.

Greek wrap: A Greek salad wrap is delicious and easy to prepare. Mix a variety of Greek flavors together in a vegetable wrap. Try adding chicken strips, quinoa, cucumber, olives, fresh parsley, and tomatoes.

Tuna salad: Tuna salad is delicious and healthy. Use low-mercury tuna for the best results. Use the canned tuna for a cheap option. Mix the tuna with flavorful herbs, spices, and low-fat mayonnaise. Serve over chopped lettuce, tomatoes, and cucumbers.

Chicken and craisin salad: A salad does not have to be limited to just lettuce and dressing. Be creative with adding in other delicious foods. Cut and grill chicken strips and craisins can either be purchased at the store or you can dry your own cranberries. Add your favorite light dressing – I suggest raspberry vinaigrette along with almonds and blue cheese to top it off.


Chicken in a bag: Cut up several pieces of vegetables like zucchini, carrots, and tomatoes. Place them in a parchment paper bag and add a piece of chicken. Add a small amount of olive oil and spices and cook in the oven. The bag will hold the flavors in and produce a delicious meal. Serve with a side of rice or beans.

Lemon stir fry chicken: Cut up a variety of vegetables and grill chicken with lemon pepper. Mix the vegetables and chicken together in a wok and add Asian spices. Serve with a side of brown rice.

Lime honey chicken: Mix some honey, lime juice, and some herbs together in small bowl. Coat raw chicken with the mixture and cook in the oven. Serve the honey chicken with a side of vegetables like green beans or peas.

Salmon with lavender and basil: Create a marinade by combing crushed lavender, basil leaves, lemon juice, olive oil, salt and pepper. Grill the salmon and consistently add the marinade every two minutes. When the fish begins to flake, you may take it off the grill and marinade it with whatever is left one last time.

These cheap meals will give you no excuse to not eat healthfully. Use these ideas to keep your meals interesting, delicious and maybe you should give a try to the 17 day diet meal plan too. This diet is designed to change-up your food consumption every 17 days to confuse and trick your metabolism to help you stay healthy and lose weight and body fat in the process.


Jim is a guest blogger and freelance copywriter. He represents companies that promote healthy living, general well being and complete blissfulness.

One thought on “Cheap and Healthy Meal Ideas for Breakfast, Lunch, and Dinner

  • July 9, 2013 at 7:51 am

    I always used to skip breakfast but really going to try and use some or all of these suggestions. I think they all sound yummy
    and tbh 100% better than boring old cereal or toast by itself :)


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