Healthy Budget-Friendly Meals

Healthy, Budget-Friendly Meals

Posted on | by Patryk

By: Trish Nguyen, dietetic-student volunteer, Nutrition and Food program at Toronto Metropolitan University, reviewed by Mantala Milembamane, RD and the JM Nutrition Team

 

Are you perhaps looking for healthy meals on a budget? Not to worry. We have got you covered.

Take a look at these healthy, budget-friendly meals under $3 per serving!

 

Vegan: Creamy Pesto Pasta

Adapted from BBC Good Food

Number of servings: 4

Total preparation time: 35 minutes

Instructions:

  1. Heat your pan with oil on medium heat.
  2. Fry your onion slices for 10 minutes until the onion slices are brown, caramelized and soft.
  3. Add 100 mL of water to the pan.
  4. Add kale and cook for 5 minutes until wilted.
  5. In a separate large pot, cook the pasta according to package instructions.
  6. Once cooked, drain the pasta.
  7. Combine pasta, cheese, and pesto with the kale and onion mixture.
  8. Ready to serve.

Ingredients:

  • 1 Tbsp of rapeseed oil
  • 2 red onions (thinly sliced)
  • 4 cups of kale
  • 3 cups of whole wheat pasta (pasta of your choice, I prefer penne)
  • 4 Tbsp Soft cream cheese (light)
  • 4 Tbsp pesto

Cost per serving: $2.32

There are many reasons to adopt a vegetarian diet. Some common motivations include religious beliefs, animal rights, and the environment.

Studies have shown that a vegetarian diet is associated with health benefits such as a reduction in the risk of cardiovascular disease (CVD), a chronic disease that is notoriously responsible for 43.6% of deaths worldwide (Hargreaves et al. 2021).

An increased consumption of fruits and vegetables reduces the risk of CVD (Hargreaves et al. 2021).

This recipe uses kale as the main ingredient, which is rich in phytochemicals that play a role in reducing the risk of coronary artery disease. Phytochemicals called glucosinolates and polyphenols may also help prevent inflammatory diseases and promote cardioprotective activity (Lučić, D, 2023 et al.).

As such, this is a healthy, budget-friendly meal not to be missed.

 

East Asian Renal Meal: Asian Sticky Salad

Adapted from Kidney Care UK

Number of servings: 2

Preparation time: 55 minutes

  1. Lay the chicken between cling film and pound it with a rolling pin until flattened.
  2. Slice the chicken into strips.
  3. Combine and whisk the maple syrup, soy sauce, garlic, and half of the pre-measured sesame oil in a bowl to create a marinade.
  4. Add the chicken to the marinade, mix and refrigerate covered for at least 20 minutes.
  5. Heat the remaining sesame oil in a frying pan on medium/high heat. Add the chicken strips and fry until fully cooked.
  6. Remove the chicken from the pan and set aside on a plate.
  7. Reduce the heat, add the remaining marinade, and cook until it forms a sticky dressing, for about 5 minutes. Remove from the heat and allow the marinade to cool at room temperature to form a sticky sauce.
  8. Cook the dry noodles according to the package instructions.
  9. Combine the cooked noodles, chicken, carrots, white cabbage, onion, cucumber, mint leaves, peanuts and sesame seeds in a bowl.

Ingredients:

  • ⅓ lbs  raw chicken breast meat
  • 1 clove of crushed garlic
  • 1 Tbsp of reduced soy sauce
  • 1 Tbsp of honey or maple syrup
  • ⅓ bs of finely shredded white cabbage
  • 1 Tbsp of sesame oil
  • 2 peeled and finely shredded carrots
  • Finely chop green spring onions
  • 3 Tbsp of chopped plain peanut or almond
  • 100g of dry rice noodles

Cost per serving: $2.50

Chronic kidney disease (CKD) is a chronic condition in which the kidneys are unable to filter or remove waste properly. Many individuals with CKD need to follow a renal diet, which can be lower in sodium, potassium, protein, or phosphorus (NephCure, 204).

Individual needs for these nutrients may vary, so a dietitian such as our Ottawa dietitian, Kristina, can help plan a renal diet properly.

People with chronic kidney disease (CKD) should limit their sodium intake as their kidneys are unable to adequately eliminate excess sodium and fluid from the body.

To lower your sodium intake, try to select condiments that are low in sodium. These have “low sodium” or “no salt added” printed on the label (NephCure, 2024). This recipe uses reduced sodium soy sauce and incorporates herbs, spices, mustard and flavoured vinegars to add flavour (CDC, 2024).

Carrots and cauliflower are generally vegetables that are recommended for a renal diet because they are lower in potassium.

Avoid products with potatoes, tomatoes, and spinach as they are higher in potassium (Ceccanti, 2022). Excessive potassium intake may cause potassium to build up in the blood, causing serious heart problems for some individuals with CKD (CDC, 2024).

Phosphorus is a mineral that is naturally found in higher foods such as meat, poultry, fish, whole grains, and dairy. Phosphorus is often added to ultra-processed foods. High levels in the blood put CKD patients at risk of heart disease, weak bones, joint pain or even death (Majorowicz, 2013).

Foods in this recipe that are lower in phosphorus include unprocessed poultry instead of processed meat, and rice noodles instead of whole grain noodles  (Majorowicz, 2013).

 

Meals For Kids: Taco Wonton Cups

Adapted from Eating on a Dime

Number of servings: 12

Preparation time: 24 minutes

Ingredients:

  • 1 lb of ground beef
  • ½ onion
  • 4 tbsp taco seasoning
  • ¼ cup of water
  • 2 cups of cheddar cheese
  • 10 oz of diced tomato
  • 24 wonton sheets

Instructions:

  1. Preheat oven to 375°F or 190°C. Lightly spray the muffin cups with cooking spray.
  2. Cook the ground beef in a skillet until brown. Add taco seasoning and cook onions until softened. Add tomatoes.
  3. Push the wonton wrapper into the bottom of each muffin cup and sprinkle shredded cheese on top. Press another wonton wrapper on top and layer with the remaining ingredients.
  4. Bake for 12-14 minutes until golden brown. Let cool for 5 minutes before removing the muffin tin.
  5. Remove the muffins by running a knife around each one
  6. Add your favourite toppings.

Cost per serving: $0.93

This healthy, budget-friendly meal recipe is perfect for your selective eaters. These versatile, bite-sized tacos can encourage your children to incorporate different toppings or vegetables in their tacos. It’s a wonderful opportunity to introduce new vegetables to your kids, concur our pediatric dietitians.

Although consumption of beef increases the risk of cardiovascular disease and diabetes, beef contains iron. Iron is helpful for preventing iron deficiency, a common problem in children. Not to mention, beef is a great source of protein and zinc–two important nutrients for childhood growth and development. Protein and zinc both help repair muscle and heal damaged tissue (Mikstas, 2024).

 

Meal Prep Under an Hour: Sweet Chilli Chicken Stir Fry Bowls

Adapted from Budget Bytes

Number of servings: 4

Preparation time: 30 minutes

Ingredients:

  • 1.5 cups of raw jasmine rice
  • 1 clove of garlic (minced)
  • ¾ tsp of table salt
  • 1 13.5oz can of coconut milk
  • 1 cup of water
  • 2 boneless, skinless chicken breasts
  • 1 Tbsp cooking oil
  • 1 cup of sweet chilli sauce
  • 1 8oz Can pineapple tidbits
  • 1 crown of broccoli.

Instructions:

  1. Add jasmine rice, garlic, salt, coconut milk, and water to the sauce pot and give a brief stir. Place the lid on the pot and boil on high heat. As soon as the mixture reaches a full boil, turn down the heat to low and simmer for 15 minutes.
  2. After simmering for 15 minutes, turn off the heat, let it sit undisturbed with the lid on, then fluff the rice.
  3. Prepare broccoli by cutting the crown into florets. Add 1 inch of water to a large pot, place a steam basket in the pot and place broccoli florets in the basket.
  4. Place a lid on a pot on medium-high heat until the water comes to a boil, and steam the broccoli until green and tender. Remove the broccoli from the heat and set aside.
  5. Dice the chicken into 1-inch pieces and season with a pinch of salt.
  6. Heat the cooking oil in a large skillet over medium-high heat, cook the chicken through and brown slightly on the outside.
  7. Drain the canned pineapple and add to the skillet along with the sweet chilli sauce. Stir to heat the sauce and pineapple through.
  8. To serve, place 1 cup of rice, add ¼ of the sweet chilli chicken mixture, and ¼ of the broccoli.

Cost preserving: $2.18

This dish is no doubt a healthy, budget-friendly meal. While it is inexpensive and time-efficient to make, it is also perfect for meal prepping. This meal will keep in the fridge for 4 days (Moncel, B, 2018).

Related: How to save money on groceries

 

Mediterranean Diet: Mozzarella Basil & Zucchini Frittata

​Adapted from Eating Well

Number of servings: 4

Preparation time: 20 minutes

Ingredients:

  • 2 Tbsp of extra virgin olive oil
  • 1 ½ cups red onion (thinly sliced)
  • 1 ½ cups of chopped zucchini
  • 7 large eggs
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • ⅔ cup of pear-sized or baby fresh mozzarella balls
  • 3 tablespoons chopped sun-dried tomatoes
  • ¼ cup of fresh basil (thinly sliced)

Instructions:

  1. Preheat the broiler.
  2. Heat oil on the stove in a large broiler-safe nonstick or cast-iron skillet on medium heat. Add onion and zucchini, stirring frequently until soft.
  3. Whisk eggs, salt, and pepper in a bowl and pour the eggs over the vegetables in the pan.
  4. Arrange mozzarella and sun-dried tomatoes on top and place the skillet under the broiler until the egg is lightly browned. Cook, lifting the edges to allow uncooked egg from the middle to flow underneath until nearly set.
  5. Let stand for 3 minutes and top with basil.
  6. To release frittata from the pan, run the spatula around the edge and underneath and cut into 4 slices.

Total time: 20 minutes

Cost per serving: $2.80

Many dietitians in Canada continue to recommended the Mediterranean diet because it is associated with a reduced risk of developing chronic diseases like hypertension, diabetes and CKD.

The Mediterranean diet includes a high intake of fruits and vegetables, foods high in fibre, along with healthy polyunsaturated and monounsaturated fatty acids. This diet also includes olive oil, and limiting the intake of processed foods and animal protein. The diet is also associated with other health benefits such as weight loss and improved insulin sensitivity (Bakis et al., 2023).

 

Heart-Healthy Mushroom Stir Fry

Adapted from Eating Well

Number of servings: 4

Preparation time: 20 minutes

Ingredients:

  • 4 Tbsp of oil of your choice (e.g., avocado, olive oil)
  • 1 lb of mushrooms (sliced)
  • 1 medium red pepper (diced)
  • 1 bunch of scallions (cut into 2-inch pieces)
  • 1 Tbsp of ginger (grated)
  • 1 large clove of garlic (grated)
  • 1 ounce (226g) of tofu
  • 3 Tbsp of oyster sauce

Instructions:

  1. Heat 2 tbsp of oil in a flat-bottom wok or cast-iron skillet.
  2. Add the mushroom and bell pepper and cook, stirring occasionally, until soft (about  4 minutes).
  3. Add in the scallions, ginger and garlic and stir for 30 seconds. Then, transfer the vegetables to a bowl.
  4. Add the remaining 2 tbsp of oil and tofu to the pan and cook for 3-4 minutes until the tofu is browned, turning once.
  5. Add the vegetables and oyster sauce back to the pan, and stir until hot (about 1 minute).

Total time: 20 minutes

Serving cost per portion: $1.64

Replacing some animal-based proteins with plant-based proteins like tofu may help reduce cardiovascular disease risk. According to research findings, consuming soy products like tofu reduces the risk of cardiovascular disease because soy products contain compounds such as β-conglycinin, soymorphin-5, and glycine that decrease blood glucose and lower blood pressure.

Additionally, soy products contain saturated fats which lower cholesterol level (Zuo et al, 2023). High cholesterol is one of the risk factors for heart disease (Lee, 2024).

According to the Dietary Guidelines for Americans, mushrooms are unique foods that contain a variety of heart-healthy nutrients like selenium, potassium and VitaminB6  and Vitamin B12 (Miao et al. 2024).

Additionally, mushrooms are low in saturated fat and cholesterol-free (Uffelman et al. 2023), many dietitians such as our Vancouver dietitians use a low-saturated fat diet as treatment and prevention for cardiovascular disease (Siri-Tarino et, 2010).

 

Conclusion

We hope that the healthy, budget-friendly meals included in this post will serve as a starting point for many.

If you’re interested in receiving personalized nutrition counselling with one of our practitioners, book a free consultation and we will gladly lend a hand.

 

References and Resources

Bakis, H., Chauveau, P., Combe, C., & Pfirmann, P. (2023). Mediterranean Diet for Cardiovascular Risk Reduction in Chronic Kidney Disease. Advances in kidney disease and health, 30(6), 496–501. https://doi.org/10.1053/j.akdh.2023.07.007

Banard, C. (2025). Wonton Taco Cups. Eating on a Dime. https://www.eatingonadime.com/easy-wonton-taco-cups-recipe/

CDC Diabetes. (2023). Diabetes and Kidney Disease: What to Eat?. CDC Diabetes. diabetes-and-kidney-disease-food.html

Ceccanti, C., Guidi, L., D’Alessandro, C., & Cupisti, A. (2022). Potassium Bioaccessibility in Uncooked and Cooked Plant Foods: Results from a Static In Vitro Digestion Methodology. Toxins, 14(10), 668. https://doi.org/10.3390/toxins14100668

Good Food. (2020). Creamy pesto kale pasta. Good Food Magazine. https://www.bbcgoodfood.com/recipes/creamy-pesto-kale-pasta

Killeen, B.L., Cerreta, J. (2024). Mozzarella, Basil & Zucchini Frittata. Eating Well. mozzarella-basil-zucchini-frittata

Killeen, B.L., Brown, C. (2025). Mushroom & Tofu Stir-Fry. Eating Well.

https://www.eatingwell.com/recipe/277158/mushroom-tofu-stir-fry/

Hargreaves, S. M., Raposo, A., Saraiva, A., & Zandonadi, R. P. (2021). Vegetarian Diet: An Overview through the Perspective of Quality of Life Domains. International journal of environmental research and public health, 18(8), 4067. https://doi.org/10.3390/ijerph18084067

Lučić, D., Pavlović, I., Brkljačić, L., Bogdanović, S., Farkaš, V., Cedilak, A., Nanić, L., Rubelj, I., & Salopek-Sondi, B. (2023). Antioxidant and Antiproliferative Activities of Kale (Brassica oleracea L. Var. acephala DC.) and Wild Cabbage (Brassica incana Ten.) Polyphenolic Extracts. Molecules (Basel, Switzerland), 28(4), 1840.

NephCure. (2024). Renal Diet. NephCure. https://nephcure.org/managing-rkd/diet-and-nutrition/renal-diet/

Majorowicz, R. (2023). Low Phosphorus Diet: Helpful for Kidney Disease? Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/chronic-kidney-disease/expert-answers/food-and-nutrition/faq-20058408

Miao, Y., Guo, Y., Chen, Y., Lin, Y., Lu, Y., & Guo, Q. (2024). The effect of B-vitamins on the prevention and treatment of cardiovascular diseases: a systematic review and meta-analysis. Nutrition reviews, 82(10), 1386–1401. https://doi.org/10.1093/nutrit/nuad127

Mikstas, C. (2024). Beef: Health Benefits, Nutrition, and How to Prepare It. WebMD. https://www.webmd.com/diet/health-benefits-beef

Moncel, B. (2018). Sweet Chilli Chicken Strip Fry Bowls. Budget Bytes. sweet-chili-chicken-stir-fry-bowls

Morey, L. (2025). Asian sticky chicken salad. Kidney Care UK. https://kidneycareuk.org/get-support/healthy-diet-supp

Siri-Tarino, P. W., Sun, Q., Hu, F. B., & Krauss, R. M. (2010). Saturated fat, carbohydrate, and cardiovascular disease. The American journal of clinical nutrition, 91(3), 502–509. https://doi.org/10.3945/ajcn.2008.26285

Uffelman, C. N., Chan, N. I., Davis, E. M., Wang, Y., McGowan, B. S., & Campbell, W. W. (2023). An Assessment of Mushroom Consumption on Cardiometabolic Disease Risk Factors and Morbidities in Humans: A Systematic Review. Nutrients, 15(5), 1079. https://doi.org/10.3390/nu15051079

Zuo, X., Zhao, R., Wu, M., Wan, Q., & Li, T. (2023). Soy Consumption and the Risk of Type 2 Diabetes and Cardiovascular Diseases: A Systematic Review and Meta-Analysis. Nutrients, 15(6), 1358. https://doi.org/10.3390/nu15061358

 

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