Budget Recipes

Ingredients

• 1 cup dry rice
• 2 cans black beans, drained
• 1 cup frozen corn
• 1 tsp cumin, salt, pepper
• Optional: salsa, shredded cheese, lime

Steps

1. Cook rice according to package.
2. Warm beans and corn in a pan with cumin, salt, and pepper.
3. Serve beans over rice; top with salsa or cheese if you have it.

Ingredients

• 4 chicken thighs (family pack)
• 1 bag frozen mixed vegetables or 3 fresh carrots + 2 potatoes
• 2 tbsp oil, salt, pepper, garlic powder

Steps

1. Heat oven to 425°F.
2. Toss chicken and vegetables with oil and seasoning on one sheet pan.
3. Roast 35–40 minutes until chicken reaches 165°F.

Ingredients

• 1/2 lb ground beef
• 1 cup cooked lentils (or canned, drained)
• Taco seasoning packet or chili powder + cumin
• 12 corn tortillas
• Optional: lettuce, cheese, hot sauce

Steps

1. Brown the beef; drain.
2. Stir in lentils, seasoning, and a splash of water; simmer 5 minutes.
3. Serve in warmed tortillas with whatever toppings you have.

Ingredients

• 3 cups cooked rice (day-old works best)
• 3 eggs
• 2 cups any frozen or leftover vegetables
• 2 tbsp soy sauce, 1 tbsp oil

Steps

1. Scramble eggs in an oiled pan; set aside.
2. Stir-fry vegetables 3 minutes, add rice and soy sauce, fry 3 more.
3. Fold the eggs back in and serve.

Ingredients

• 2 cans tuna in water, drained
• 1 can white beans, rinsed
• 2 tbsp oil, splash of vinegar or lemon, salt, pepper
• Optional: chopped onion, celery, or whatever crunchy veg you have

Steps

1. Mix everything in a bowl.
2. Eat as-is, on bread, or over rice. Keeps 3 days in the fridge.

Ingredients

• 1/2 cup old-fashioned oats
• 1/2 cup milk (any kind)
• 1 tbsp peanut butter
• 1/2 banana, sliced

Steps

1. Stir everything in a jar or cup.
2. Refrigerate overnight; eat cold or microwave 60 seconds.

Ingredients

• 2 cups dry rice
• 2 cans red kidney beans, drained
• 1 tsp garlic powder, onion powder, paprika, salt
• 1 tbsp oil

Steps

1. Cook rice per package directions.
2. Heat oil in a pan; add beans and seasoning with 1/4 cup water.
3. Simmer 5 minutes until saucy. Serve over rice.

Ingredients

• 4 eggs
• 1 cup frozen mixed vegetables, thawed
• Salt, pepper, garlic powder
• 1 tbsp oil

Steps

1. Heat oil over medium; add vegetables and cook 2 minutes.
2. Beat eggs with salt and pepper; pour over vegetables.
3. Stir gently until set. Serve with toast or rice.

Ingredients

• 1 lb dry split peas
• 4 cups water or low-sodium broth
• 2 carrots, chopped (or 1 cup frozen)
• 1 tsp garlic powder, salt, pepper

Steps

1. Rinse peas; combine all ingredients in a pot.
2. Bring to a boil, reduce heat, simmer 45 minutes until peas dissolve.
3. Stir and add water if too thick. Season to taste.

Ingredients

• 3 cups old-fashioned oats
• 2 eggs
• 2 cups milk
• 2 tbsp honey or sugar
• 1 tsp cinnamon, 1/2 tsp salt
• Optional: banana slices or frozen berries on top

Steps

1. Heat oven to 375°F. Grease an 8x8 baking dish.
2. Mix all ingredients; pour into dish.
3. Bake 30 minutes until set. Slice into squares; reheat all week.

Ingredients

• 2 cans chickpeas, drained
• 1 can crushed tomatoes
• 1 tsp cumin, paprika, garlic powder, salt
• 1 tbsp oil
• Serve over rice or with bread

Steps

1. Heat oil; add spices and stir 30 seconds.
2. Add chickpeas and tomatoes; simmer 15 minutes.
3. Mash a few chickpeas to thicken. Serve over rice.

Ingredients

• 8 oz pasta (any shape)
• 1 can white beans, drained
• 2 cups frozen spinach or kale, thawed
• 2 tbsp oil, garlic powder, salt, red pepper flakes

Steps

1. Cook pasta; reserve 1/2 cup pasta water before draining.
2. In the same pot, heat oil; add greens, beans, garlic, and pasta water.
3. Toss in pasta; season and serve.

Ingredients

• 2 medium sweet potatoes, cubed
• 1 can black beans, drained
• 4 flour tortillas
• 1 tsp cumin, chili powder, salt
• 1 tbsp oil

Steps

1. Toss sweet potato with oil and spices; roast at 400°F for 20 minutes.
2. Warm beans in a pan; mash slightly.
3. Fill tortillas with potato and beans; fold and serve.

Ingredients

• 1/2 head green cabbage, sliced thin
• 3 eggs
• 2 tbsp soy sauce
• 1 tbsp oil, garlic powder, pepper

Steps

1. Heat oil over high heat; add cabbage and stir-fry 5 minutes.
2. Push cabbage to side; scramble eggs in pan.
3. Mix together, add soy sauce, and serve over rice.

Ingredients

• 2 cans pinto beans (do not drain)
• 1 cup water or broth
• 1 tsp cumin, garlic powder, salt, chili powder
• Optional: a squeeze of lime, chopped onion

Steps

1. Combine beans with liquid and spices in a pot.
2. Simmer 10 minutes; mash some beans to thicken.
3. Serve as soup or as a side over rice.

Ingredients

• 8 oz egg noodles or any pasta
• 2 cans tuna in water, drained
• 1 can cream of mushroom soup
• 1 cup frozen peas
• 1/2 cup milk

Steps

1. Cook pasta; drain.
2. Mix soup, milk, tuna, and peas; fold in pasta.
3. Pour into a baking dish; bake at 375°F for 20 minutes.

Ingredients

• 2 cups cooked rice
• 2 eggs
• Soy sauce, sesame seeds or hot sauce (optional)
• 1 tsp oil

Steps

1. Fry eggs in oil to your liking.
2. Serve each egg over a bowl of warm rice.
3. Drizzle with soy sauce and top with sesame seeds or hot sauce.

Ingredients

• 1 cup dry green or brown lentils
• 1 cup dry rice
• 1 tsp cumin, salt, pepper
• 1 tbsp oil
• Optional: caramelized onion on top

Steps

1. Simmer lentils in 3 cups water for 20 minutes.
2. Add rice, cumin, and salt; cover and cook 15 more minutes.
3. Drizzle with oil and serve. Keeps well in the fridge for 4 days.

Ingredients

• 2 ripe bananas
• 1 cup old-fashioned oats
• Optional: cinnamon, vanilla, a pinch of salt

Steps

1. Mash bananas; stir in oats and any extras.
2. Let sit 2 minutes so oats absorb moisture.
3. Cook small pancakes on an oiled pan over medium, 2–3 minutes per side.

Ingredients

• 2 cans black-eyed peas, drained
• 2 cups dry rice
• 1 tsp garlic powder, onion powder, paprika, salt
• 1 tbsp oil

Steps

1. Cook rice per package.
2. Warm beans with oil and seasoning; add splash of water and simmer 5 minutes.
3. Serve over rice. Add hot sauce if you like.

Ingredients

• 8 flour tortillas
• 1 can black beans, drained
• 1 cup frozen corn
• 1/2 cup shredded cheese
• Salsa for dipping

Steps

1. Mix beans and corn; divide among 4 tortillas.
2. Sprinkle with cheese; top each with a second tortilla.
3. Cook in a dry pan 2–3 minutes per side until golden. Slice and serve.

Ingredients

• 2 cans crushed tomatoes
• 1 cup water or broth
• 1 tsp garlic powder, onion powder, salt, sugar
• 1 tbsp oil or butter
• Optional: splash of milk for creamier soup

Steps

1. Heat oil; add tomatoes, broth, and spices.
2. Simmer 15 minutes; blend smooth with a blender or hand blender.
3. Stir in milk if using. Serve with bread or grilled cheese.

Ingredients

• 2 chicken thighs, bone-in
• 1 cup dry rice
• 2 carrots, sliced (or 1 cup frozen)
• 6 cups water
• 1 tsp garlic powder, salt, pepper

Steps

1. Simmer chicken thighs in water 20 minutes; remove and shred.
2. Add rice, carrots, and seasoning to the broth; cook 15 minutes.
3. Return shredded chicken; stir and serve.

Ingredients

• 1 flour tortilla
• 2 tbsp peanut butter
• 1/2 apple, sliced thin
• Optional: drizzle of honey or sprinkle of cinnamon

Steps

1. Spread peanut butter on tortilla.
2. Lay apple slices across the middle; add honey or cinnamon if using.
3. Roll up and eat.

Ingredients

• 3 medium potatoes, cubed
• 2 cups frozen corn
• 3 cups water or broth
• 1/2 cup milk
• Salt, pepper, garlic powder, onion powder

Steps

1. Boil potatoes in broth 15 minutes until tender.
2. Mash some potatoes in the pot to thicken; add corn and milk.
3. Simmer 5 more minutes; season and serve.

Ingredients

• 1 can sardines in water or oil
• Whole-grain crackers (about 10)
• Squeeze of lemon or splash of hot sauce
• Optional: sliced onion or pickle

Steps

1. Drain sardines; mash lightly with a fork.
2. Season with lemon or hot sauce.
3. Pile onto crackers and eat.

Ingredients

• 1/2 cup old-fashioned oats
• 1 cup water
• 1 egg
• Salt, pepper, soy sauce or hot sauce
• Optional: frozen spinach, a sprinkle of cheese

Steps

1. Cook oats with water and a pinch of salt until thick.
2. Fry or poach the egg separately.
3. Top oats with egg and season with soy sauce or hot sauce.

Ingredients

• 2 cans kidney beans, drained
• 1 can crushed tomatoes
• 1 cup frozen corn
• 1 tsp chili powder, cumin, garlic powder, salt
• 1 tbsp oil

Steps

1. Heat oil; add spices and stir 30 seconds.
2. Add beans, tomatoes, and corn; simmer 20 minutes.
3. Serve with rice, bread, or tortilla chips.

Ingredients

• 2 ripe plantains (yellow-black skin), sliced
• 1 can black beans, drained and warmed
• 2 tbsp oil
• Salt

Steps

1. Heat oil over medium; fry plantain slices 2–3 minutes per side until golden.
2. Drain on a paper towel; season with salt.
3. Serve alongside warm black beans.

Ingredients

• 1 can mackerel or sardines in tomato sauce
• 2 cups cooked rice
• 1/2 cup frozen vegetables, thawed
• Soy sauce or hot sauce to taste

Steps

1. Warm rice and vegetables in a pan or microwave.
2. Open canned fish and spoon over rice with its sauce.
3. Season with soy sauce or hot sauce and serve.

Ingredients

• 1 lb spaghetti or any pasta
• 3 tbsp butter or oil
• 4 cloves garlic (or 1 tsp garlic powder)
• Salt, pepper, red pepper flakes
• Optional: parmesan, parsley

Steps

1. Cook pasta; reserve 1 cup pasta water before draining.
2. Melt butter in pan; cook garlic 1 minute.
3. Toss in pasta with a splash of pasta water; season and serve.

Ingredients

• 5 medium potatoes, peeled and cubed
• 3 cups water or broth
• 1/2 cup milk
• Salt, pepper, garlic powder, onion powder
• Optional: shredded cheese, sour cream on top

Steps

1. Boil potatoes in broth 15 minutes until very soft.
2. Mash about half the potatoes in the pot; stir in milk.
3. Season and simmer 5 more minutes. Top with cheese if using.

Ingredients

• 1 cup dry white rice
• 5 cups water or broth
• Salt, soy sauce, or a drizzle of oil
• Optional: fried egg, scallions, hot sauce on top

Steps

1. Combine rice and water in a pot; bring to a boil.
2. Reduce heat and simmer 20 minutes, stirring occasionally, until thick and creamy.
3. Season and top with egg or whatever you have.

Ingredients

• 4 hard-boiled eggs
• 2 tbsp mayo or plain yogurt
• 1 tsp mustard
• Salt, pepper
• Bread or crackers to serve

Steps

1. Boil eggs 10 minutes; cool in cold water and peel.
2. Chop eggs; mix with mayo, mustard, salt, and pepper.
3. Spread on bread or eat with crackers.

Ingredients

• 2 cans chickpeas, drained and rinsed
• 1 can diced tomatoes, drained
• 2 tbsp oil, splash of vinegar, salt, cumin
• Optional: chopped onion, cucumber, parsley

Steps

1. Combine chickpeas and tomatoes in a bowl.
2. Dress with oil, vinegar, and spices; toss well.
3. Eat as-is or over rice. Keeps 3 days in the fridge.

Ingredients

• 8 flour tortillas
• 2 cans black beans, drained and mashed
• 3/4 cup shredded cheese
• Cumin, garlic powder, salt

Steps

1. Season mashed beans with cumin, garlic powder, and salt.
2. Spread beans on 4 tortillas; top with cheese and a second tortilla.
3. Cook in a dry pan 2–3 minutes per side. Slice and serve.

Ingredients

• 1 cup pearl barley
• 2 cups frozen mixed vegetables
• 1 can diced tomatoes
• 6 cups water or broth
• 1 tsp garlic powder, onion powder, Italian seasoning, salt

Steps

1. Combine all ingredients in a large pot; bring to a boil.
2. Reduce heat and simmer 40 minutes until barley is tender.
3. Adjust seasoning and serve. Freezes well.

Ingredients

• 8 oz spaghetti or ramen noodles
• 3 tbsp peanut butter
• 2 tbsp soy sauce
• 1 tbsp vinegar, 1 tsp sugar or honey
• Hot water to thin the sauce
• Optional: shredded cabbage, frozen edamame

Steps

1. Cook noodles; drain.
2. Whisk peanut butter, soy sauce, vinegar, and sugar with a few tbsp hot water until smooth.
3. Toss noodles in sauce; add cabbage or edamame if using.

Ingredients

• 8 oz elbow pasta
• 1 cup milk
• 1 cup shredded cheddar or any melting cheese
• 2 tbsp butter
• Salt, pepper, garlic powder

Steps

1. Cook pasta; drain.
2. Return pot to low heat; add butter, milk, and cheese.
3. Stir until melted and smooth; toss in pasta and season.

Ingredients

• 8 corn tortillas
• 1 can refried or mashed pinto beans
• 1/2 cup shredded cheese
• Salsa, shredded cabbage or lettuce
• 1 tbsp oil

Steps

1. Brush tortillas with oil; bake at 400°F 8 minutes until crispy (or pan-fry).
2. Spread warm beans on each tostada; top with cheese.
3. Add salsa and cabbage; serve immediately.

Ingredients

• 3 ripe bananas, mashed
• 2 cups old-fashioned oats
• 2 eggs
• 1/4 cup milk
• 1 tsp baking powder, 1/2 tsp cinnamon, pinch of salt

Steps

1. Heat oven to 350°F; grease a muffin tin.
2. Mix all ingredients together until combined.
3. Fill muffin cups 3/4 full; bake 20 minutes. Cool before eating.

Ingredients

• 1 cup dry red or green lentils
• 2 cups frozen mixed vegetables
• 1 can diced tomatoes
• 6 cups water or broth
• 1 tsp cumin, turmeric, garlic powder, salt

Steps

1. Combine all ingredients in a pot; bring to a boil.
2. Reduce heat; simmer 30 minutes until lentils are soft.
3. Stir well — red lentils will dissolve into a thick, hearty soup.

Ingredients

• 1 lb chicken thighs, boneless, sliced thin
• 2 cups frozen stir-fry vegetables
• 3 tbsp soy sauce, 1 tbsp oil
• Garlic powder, pepper
• Serve over rice

Steps

1. Heat oil over high; cook chicken 5 minutes until no longer pink.
2. Add vegetables; stir-fry 4 minutes.
3. Add soy sauce and garlic powder; toss and serve over rice.

Ingredients

• 1 cup quick grits
• 4 cups water
• 1/2 cup shredded cheese
• 2 tbsp butter
• Salt, pepper

Steps

1. Bring water to a boil; stir in grits and a pinch of salt.
2. Cook 5 minutes, stirring often, until thick.
3. Stir in butter and cheese; serve as breakfast or a side.

Ingredients

• 2 cans chickpeas, drained and dried
• 1 tbsp oil
• 1 tsp cumin, paprika, garlic powder, salt

Steps

1. Heat oven to 400°F. Pat chickpeas very dry with a towel.
2. Toss with oil and spices; spread on a baking sheet.
3. Roast 25–30 minutes, shaking halfway, until crispy. Eat as a snack or salad topper.

Ingredients

• 1 lb ground turkey
• 2 cups cooked rice
• 1 tsp garlic powder, onion powder, paprika, salt, pepper
• 1 tbsp oil
• Optional: frozen peas or corn stirred in at the end

Steps

1. Heat oil over medium; cook turkey, breaking it up, 8 minutes until done.
2. Season with spices; stir in rice and any vegetables.
3. Cook 2 more minutes until everything is hot. Serve as-is.

Ingredients

• 3 medium potatoes, diced small
• 3 eggs
• 1/2 cup frozen peppers or onions (or fresh)
• 1 tbsp oil, salt, pepper, paprika

Steps

1. Heat oil over medium-high; cook potatoes 10 minutes, stirring occasionally.
2. Add peppers; cook 3 more minutes.
3. Make wells in the pan; crack in eggs and cook to your liking.

Ingredients

• 8 oz pasta
• 2 cans tuna in water, drained
• 1 can crushed tomatoes
• 1 tbsp oil, garlic powder, salt, red pepper flakes

Steps

1. Cook pasta; drain.
2. Heat oil; add tomatoes and spices; simmer 8 minutes.
3. Stir in tuna; toss with pasta and serve.

Ingredients

• 2 cups frozen mixed vegetables
• 1 can chickpeas or white beans, drained
• 1 can coconut milk (or 1 cup broth + 2 tbsp peanut butter)
• 1 tbsp curry powder, salt
• Serve over rice

Steps

1. Heat a pan; add coconut milk and curry powder; stir 1 minute.
2. Add vegetables and chickpeas; simmer 12 minutes.
3. Season with salt; serve over rice.

Ingredients

• 2 large russet potatoes
• 1/2 can black beans, warmed
• 2 tbsp shredded cheese
• Salt, pepper
• Optional: salsa, plain yogurt as sour cream

Steps

1. Pierce potatoes with a fork; microwave on high 8–10 minutes, flipping halfway.
2. Cut open and fluff the inside; season with salt and pepper.
3. Top with beans, cheese, and salsa.

Ingredients

• 2 cups old-fashioned oats
• 1/2 cup peanut butter
• 3 tbsp honey or maple syrup
• Optional: raisins, chocolate chips, or sunflower seeds

Steps

1. Mix oats, peanut butter, and honey until combined.
2. Refrigerate 20 minutes; roll into balls about the size of a golf ball.
3. Store in the fridge up to a week.

Ingredients

• 4 eggs
• 1 can crushed tomatoes
• 1/2 cup frozen peppers or 1 fresh bell pepper
• 1 tsp cumin, paprika, garlic powder, salt
• 1 tbsp oil
• Bread for dipping

Steps

1. Heat oil in a pan; cook peppers 3 minutes.
2. Add tomatoes and spices; simmer 8 minutes.
3. Make 4 wells; crack in eggs; cover and cook 5–7 minutes until whites are set.

Ingredients

• 2 cups dry rice
• 2 cups frozen corn
• 1/2 cup milk
• 1 tbsp butter
• Salt, pepper, garlic powder

Steps

1. Cook rice per package directions.
2. In a pan, heat corn with milk and butter until warm; season.
3. Stir corn mixture into rice; serve as a side or main.

Ingredients

• 4 large flour tortillas
• 1 can refried or mashed beans
• 1/2 cup shredded cheese
• Salsa and hot sauce to taste

Steps

1. Warm tortillas in microwave 20 seconds.
2. Spread beans down the center; add cheese and salsa.
3. Fold sides in and roll up. Microwave 30 more seconds if you want it hot.

Ingredients

• 1/2 lb ground beef
• 1/2 head cabbage, chopped
• 1 can diced tomatoes
• 5 cups water or broth
• 1 tsp garlic powder, onion powder, salt, pepper

Steps

1. Brown beef in a large pot; drain fat.
2. Add cabbage, tomatoes, broth, and spices; bring to a boil.
3. Simmer 20 minutes until cabbage is tender. Serve with bread.