6 Delicious Recipes Under $10 That Are Nutritious and Energizing

Eating healthy doesn’t have to break the bank. With a few smart choices, you can create meals that are both nutritious and affordable. Whether you’re looking for energy-boosting breakfast ideas, quick lunches, or satisfying dinners, these six recipes offer flavor, variety, and the nutrition you need—all for under $10. Each meal is designed to energize your day without straining your wallet.

1. Chickpea and Spinach Curry

This vibrant chickpea and spinach curry is packed with plant-based protein, fiber, and iron. It’s budget-friendly, filling, and ready in under 30 minutes.

Ingredients:

• 1 can of chickpeas ($1.00)
• 1 can of diced tomatoes ($1.00)
• 1 cup fresh or frozen spinach ($1.50)
• 1 small onion, diced ($0.50)
• 2 garlic cloves, minced ($0.20)
• 1 tsp curry powder and 1/2 tsp turmeric ($0.20)
• 1 tbsp olive oil ($0.10)
• Salt and pepper to taste

Total Cost: $4.50

Instructions:

1. Heat olive oil in a pan over medium heat. Add the onion and garlic and sauté until softened.
2. Add curry powder and turmeric, stirring until fragrant.
3. Add chickpeas, diced tomatoes, and spinach. Simmer for 10-15 minutes.
4. Season with salt and pepper, and serve over rice or with whole-grain bread.

2. Veggie-Packed Egg Fried Rice

Egg fried rice is an inexpensive, customizable dish that’s ideal for using up leftover vegetables. Eggs provide protein, while brown rice offers fiber for lasting energy.

Ingredients:

• 1 cup cooked brown rice ($0.50)
• 2 eggs ($0.50)
• 1/2 cup frozen mixed vegetables ($0.50)
• 1/4 onion, diced ($0.25)
• 1 tbsp soy sauce ($0.10)
• 1 tbsp olive oil ($0.10)

Total Cost: $1.95

Instructions:

1. Heat oil in a pan over medium-high heat. Add the onion and cook until translucent.
2. Add the mixed vegetables and cook until heated through.
3. Push the veggies to the side of the pan, scramble the eggs, then mix them with the vegetables.
4. Add the rice and soy sauce, stirring everything together. Cook for a few more minutes until heated through.

3. Black Bean and Sweet Potato Tacos

These black bean and sweet potato tacos are nutrient-dense and full of flavor. Black beans provide protein and fiber, while sweet potatoes add complex carbs for energy.

Ingredients:

• 1 can of black beans ($1.00)
• 1 medium sweet potato, diced ($1.00)
• 1/2 tsp cumin and 1/2 tsp smoked paprika ($0.20)
• 4 small corn tortillas ($1.00)
• 1/4 cup chopped cilantro (optional) ($0.50)
• 1 tbsp olive oil ($0.10)

Total Cost: $3.80

Instructions:

1. Roast or sauté the sweet potato with olive oil, cumin, and smoked paprika until tender.
2. Warm the black beans in a small pot.
3. Spoon the sweet potato and black beans onto tortillas, top with cilantro, and serve with a squeeze of lime.

4. Lentil and Vegetable Stew

This hearty lentil stew is a great one-pot meal loaded with protein, fiber, and plenty of vegetables. Perfect for meal prepping, it’s filling and satisfying.

Ingredients:

• 1 cup dried lentils ($1.00)
• 1 can diced tomatoes ($1.00)
• 1 carrot, diced ($0.20)
• 1 celery stalk, diced ($0.20)
• 1/2 onion, diced ($0.25)
• 1 tsp Italian seasoning ($0.10)
• 1 tbsp olive oil ($0.10)
• Salt and pepper to taste

Total Cost: $2.85

Instructions:

1. Heat olive oil in a pot and sauté onion, carrot, and celery until softened.
2. Add lentils, diced tomatoes, Italian seasoning, and 2 cups of water.
3. Simmer until lentils are tender, about 20-30 minutes. Season with salt and pepper before serving.

5. Peanut Butter Banana Overnight Oats

A grab-and-go breakfast, these peanut butter banana overnight oats are loaded with protein, fiber, and healthy fats to keep you energized all morning.

Ingredients:

• 1/2 cup rolled oats ($0.20)
• 1/2 cup milk (dairy or non-dairy) ($0.20)
• 1 tbsp peanut butter ($0.10)
• 1/2 banana, sliced ($0.15)
• 1/2 tsp honey or maple syrup ($0.05)

Total Cost: $0.70

Instructions:

1. In a jar or bowl, combine oats, milk, peanut butter, and sweetener. Stir well.
2. Top with banana slices, cover, and refrigerate overnight.
3. In the morning, give it a stir and enjoy!

6. Tuna and White Bean Salad

This quick, no-cook tuna and white bean salad is high in protein and fiber, perfect for an easy lunch or light dinner. It’s refreshing, filling, and ready in minutes.

Ingredients:

• 1 can of tuna ($1.00)
• 1 can of white beans, drained ($1.00)
• 1/4 red onion, finely diced ($0.25)
• 1 tbsp olive oil ($0.10)
• Juice of 1/2 lemon ($0.20)
• Salt, pepper, and parsley (optional) ($0.10)

Total Cost: $2.65

Instructions:

1. In a large bowl, combine the tuna, white beans, and red onion.
2. Drizzle with olive oil and lemon juice, then season with salt, pepper, and parsley.
3. Mix well and serve over greens or enjoy as is.

FAQs

Q1: Can I meal prep these recipes?
Absolutely! Dishes like the chickpea curry, lentil stew, and overnight oats are especially suited for meal prepping. Prepare them in bulk, store in airtight containers, and enjoy throughout the week.

Q2: Are these meals good for weight management?
Yes, these meals are high in fiber, protein, and nutrient-dense ingredients, which support satiety and balanced energy levels, making them great options for weight management.

Q3: Can I adjust the ingredients for dietary preferences?
Yes, most of these recipes are flexible. For instance, swap dairy milk with almond or oat milk, or replace tuna with chickpeas in the salad for a plant-based option.

Conclusion

Eating well on a budget doesn’t mean sacrificing flavor or nutrition. These six delicious recipes under $10 are proof that you can enjoy tasty, energizing meals without overspending. Try incorporating these dishes into your weekly meal rotation, and watch your energy levels soar—without emptying your wallet. Happy cooking!

Sources

1. Cheap Family Dinners Around $10 – The Girl on Bloor
   Summary: This source provides a variety of cheap and easy family meal ideas that can be prepared for around $10 or less, emphasizing that budget-friendly meals can still be flavorful and satisfying.
   URL: The Girl on Bloor
2. Cheap Family Meals Under $10 – Julia Pacheco
   Summary: Julia Pacheco shares her favorite affordable meals for families, highlighting recipes that are both budget-friendly and packed with flavor, with many meals costing under $10.
   URL: Julia Pacheco
3. Recipes Under $10 – Budget Bytes
   Summary: This site offers a collection of recipes specifically designed to cost under $10, showcasing various dishes that are both economical and delicious.
   URL: Budget Bytes
4. 13 Family-Friendly Meals Under $10 – Kroger
   Summary: Kroger presents a list of family-friendly meals that can be prepared for under $10, along with tips for planning budget meals effectively.
   URL: Kroger
5. $10 Buck Dinners – 10 Buck Dinners
   Summary: This resource features well-balanced and delicious meals for two that can be made for $10 or less, focusing on affordability without sacrificing taste.
   URL: 10 Buck Dinners
6. 50 Cheap Budget Dinners – Taste
   Summary: Taste offers a wide range of budget-friendly dinner ideas that allow cooking on a shoestring budget while still providing nutritious meals for families.
   URL: Taste
7. Meals Under $10 – Taste of Home
   Summary: This collection from Taste of Home features meals designed to feed families for under $10, providing practical and tasty options for budget-conscious cooks.
   URL: Taste of Home