Recipes Reviewed by Dietitians Available for Under $5 Per Serving.
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Recipes Reviewed by Dietitians Available for Under $5 Per Serving.
With food prices on the rise, it’s becoming increasingly difficult to eat healthy without breaking the bank. According to USDA data, food prices increased by 5.8% last year. To help you save money on your meals, we’ve curated a list of dietitian-reviewed recipes that can be made for less than $5 per serving.
Breakfast
Sweet Potato Beet Hash With Eggs
This recipe may be the most budget-friendly breakfast option, with a total cost of $6.55, or $3.27 per serving.
Ingredients:
- 2 cups cubed sweet potato ($1.98)
- 2 cups cubed beet ($3.49)
- 2 tsp. dried sage ($0.48)
- 2 tsp. olive oil ($0.14)
- 2 large eggs ($0.46)
Directions:
- Steam the sweet potatoes and beets for a duration of 10 minutes, and subsequently allow them to cool.
- Stir in the sage and olive oil.
- Create a small indentation in the sweet potato mixture and carefully break an egg into it.
- Serve immediately.
Nutrition Information:
Each serving contains the following nutritional values: Calories: 373; Total Fat: 9 grams; Sodium: 267 milligrams; Total Carbohydrates: 61 grams; Dietary Fiber: 13 grams; Sugars: 22 grams; Protein: 13 grams.
Lunch
Smash Burger Taco
This recipe is a budget-friendly alternative to traditional burgers, with a total cost of $2.55, or $1.27 per serving.
Ingredients:
- 4 ounces ground turkey ($1.08)
- 2 corn tortillas ($0.16)
- 2 ounces sliced or shredded cheddar cheese ($0.74)
- 1 ounce pickle chips ($0.21)
- ½ cup shredded lettuce ($0.08)
- 2 tablespoons salsa ($0.28)
Directions:
- Add salt and pepper to the ground turkey for seasoning.
- Divide the turkey into 2 balls and flatten into patties.
- Combine the turkey, cheese, pickle chips, lettuce, and salsa to create the tacos.
Nutrition Information:
Each serving contains the following nutritional information: Calories: 309; Total Fat: 21 grams; Sodium: 569 milligrams; Total Carbohydrates: 12 grams; Dietary Fiber: 2 grams; Sugars: 2 grams; Protein: 18 grams.
Dinner
Whole Wheat Pasta with Pesto, Chicken Sausage, and Vegetables
This recipe is a hearty and budget-friendly option for dinner, with a total cost of $13.24, or $3.31 per serving.
Ingredients:
- 8 ounces whole wheat spaghetti ($0.72)
- 1 teaspoon olive oil ($0.07)
- 12 oz. Italian chicken sausage ($5.52)
- ½ cup store-bought pesto ($1.94)
- 7.5 cups fresh spinach ($1.50)
- 1 pint cherry tomatoes, halved ($3.49)
Directions:
- Cook the spaghetti according to package directions.
- Prepare the chicken sausage by cooking it, then incorporate the spinach and cherry tomatoes into the dish.
- Stir in the cooked pasta and pesto.
Nutrition Information:
Each serving contains the following nutritional information: Calories: 572; Total Fat: 40g; Sodium: 684mg ; Total Carbohydrates: 47g; Dietary Fiber: 7g; Sugar: 5g; Protein: 34g
Dessert
3-Ingredient Mango Sherbet
This recipe is a budget-friendly and delicious dessert option, with a total cost of $9.57, or $1.20 per serving.
Ingredients:
- 2 large 20-ounce (550g) ripe mangoes ($5.98)
- 1 can (13.5 fluid ounce/400ml) coconut milk ($2.79)
- Juice and zest of 1/2 orange ($0.40)
- 2 tablespoons honey (optional) ($0.40)
Directions:
- Combine the mango, coconut milk, and both the juice and zest of the orange.
- Allow the mixture to freeze until it becomes solid, then proceed to blend it until a smooth consistency is achieved.
Nutrition Information:
Each serving contains the following nutritional information: Calories: 144; Total Fat: 8g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 1mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 15g; Protein: 1g
Conclusion
These dietitian-reviewed recipes are not only delicious, but also budget-friendly. With a little creativity and planning, you can enjoy healthy and satisfying meals without breaking the bank. Try these recipes and discover the ease and affordability of cooking at home.
FAQs
Q: How do I reduce my food costs?
A: Consider meal planning, shopping in bulk, and cooking at home to reduce your food costs.
Q: What are some budget-friendly protein sources?
A: Ground turkey, chicken sausage, and canned tuna are all affordable protein sources.
Q: Can I customize these recipes to suit my dietary needs?
A: Yes, these recipes are adaptable to various dietary needs and preferences. Simply modify the ingredients and cooking methods to suit your needs.
Q: How do I store leftover ingredients and food?
A: Store leftovers in airtight containers in the refrigerator or freezer to maintain freshness and prevent spoilage.
