Recipes
10 Budget Dinners
Each of these dinners feeds a family of four from cheap staples: beans, rice, oats, eggs, potatoes, cabbage and frozen vegetables. Most cost about what one person’s fast-food meal would, and many make leftovers for lunch.
| Dinner | Main ingredients | How to make it |
|---|---|---|
| Red Beans and Rice | Dried red beans, brown rice, onion, celery, garlic, spices | Simmer soaked beans with sautéed onion, celery and garlic; serve over rice. |
| Lentil Vegetable Soup | Lentils, carrots, onion, celery, canned tomatoes, spinach | Sauté vegetables in olive oil, add lentils, tomatoes and water; simmer 30 minutes. |
| Baked Potato Bar | Potatoes, black beans, broccoli, cheese, salsa | Bake potatoes; top with warm beans, steamed broccoli, a little cheese and salsa. |
| Egg Fried Rice | Leftover rice, eggs, frozen vegetables, garlic, soy sauce | Fry vegetables in tallow, add rice, push aside and scramble eggs; toss together. |
| Black Bean Burritos | Black beans, brown rice, whole-wheat tortillas, cheese, salsa | Mash beans with cumin, fill tortillas with beans, rice, cheese and salsa; warm in a pan. |
| Sheet-Pan Chicken Thighs | Chicken thighs, potatoes, carrots, onion, olive oil | Toss everything in olive oil and seasoning; roast at 425°F for 35–40 minutes. |
| Cabbage and Sausage Skillet | Cabbage, onion, a small amount of smoked sausage, potatoes | Brown sausage, add sliced cabbage, onion and diced potatoes; cook until tender. |
| Tuna or Salmon Patties | Canned fish, egg, oats, onion, lemon | Mix, form patties and pan-fry in olive oil or tallow, 3–4 minutes per side. |
| Turkey and Bean Chili | Ground turkey (or extra beans), beans, canned tomatoes, onion, chili powder | Brown turkey and onion, add the rest; simmer 30 minutes. Freezes well. |
| Whole-Wheat Pasta with Lentil Sauce | Whole-wheat pasta, lentils, canned tomatoes, garlic, spinach | Simmer lentils in tomato sauce with garlic; stir in spinach; serve over pasta. |
Costs vary by region, store and season, so we don’t list exact prices. The rule of thumb: the more a meal leans on beans, eggs, rice, oats, potatoes and frozen vegetables, the less it costs.
Cook it the 1031 way
- Use olive oil or beef tallow instead of seed oils like canola, soybean or corn oil. Tallow is often inexpensive from a local butcher.
- Add a vegetable to every dinner, even if it’s a bag of frozen green beans.
- Serve water at the table instead of soda or sweet tea.
- Double it and freeze half for a busy night.
Want step-by-step recipes with photos? See our healthy recipes for breakfast, lunch, snacks and dinner, and the free SNAP-Ed recipe library.