Finding satisfying, nutritious meals for under $1 per serving is all about mastering pantry staples like beans, rice, eggs, and seasonal vegetables. By shifting away from pre-packaged foods and toward bulk ingredients, you can eat remarkably well on a shoestring budget.
Here are five of the best meals you can make for under $1.
1. Classic Rice and Black Beans
This is the gold standard of budget eating. When combined, rice and beans form a complete protein, providing all the essential amino acids your body needs.
Description: Fragrant white or brown rice topped with simmered black beans seasoned with garlic, onions, and a pinch of cumin.
Pro Tip: Add a splash of hot sauce or a squeeze of lime to brighten the flavors without adding significant cost.
Estimated Cost: ~$0.50 per serving.
2. Spaghetti Aglio e Olio
Italian cuisine is famous for “cucina povera” (cooking of the poor), which turns humble ingredients into gourmet meals.
Description: Al dente spaghetti tossed in a sauce of toasted garlic, olive oil, and red pepper flakes. It is savory, aromatic, and takes less than 15 minutes to prepare.
Pro Tip: If you have an extra $0.10, a sprinkle of dried parsley or some toasted breadcrumbs on top adds a great textural contrast.
Estimated Cost: ~$0.70 per serving.
3. Savory Oatmeal/ vegetable with Fried Egg
Oatmeal isn’t just for brown sugar and fruit; it’s an excellent savory grain base.
Description: Steel-cut or rolled oats cooked with water or broth, topped with a crispy fried egg and a dash of soy sauce or black pepper. The runny yolk acts as a rich, creamy sauce for the oats.
Pro Tip: Stir in a handful of frozen spinach while the oats are cooking for an easy, cheap nutrient boost.
Estimated Cost: ~$0.45 per serving.
4. Cabbage and Potato Hash
Cabbage and potatoes are two of the cheapest produce items per pound and have a very long shelf life.
Description: Diced potatoes pan-fried until golden and crispy, tossed with shredded cabbage that has been sautéed until sweet and tender. It’s a bulky, filling meal that feels like “comfort food.”
Pro Tip: Use a little bit of bacon grease or butter for frying to add a smoky, rich depth for just a few cents more.
Estimated Cost: ~$0.55 per serving.
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