korean fried rice or if i don't really have money, instant noodles that costs $0.18

Get the rice!

https://www.youtube.com/watch?v=YXIr0WHQjNc

Cheese roll ups. Rice balls.

Try to get sardine, kale, and beets.

Microwaved hotdog

i think that it helps to always have some rice cooked and waiting to bump up the calorie count to almost any meal.

Rice and beans. Together they make a complete protein so can make up a larger bulk of your diet.

Pork loin, those gigantic big ones, are cheap per pound. Cut it into three for three roasts, freeze the other 2.

Try to get Multivitamins and magnesium. Long term you want those vitamins and minerals. Fish oil too. It seems expensive but it's cheaper than fish itself.

Rice and beans is the staple pretty much everywhere else.

Don't buy ultra processed Mac and cheese or frozen pizza. It's nutritionally bad for you, and won't keep you full for long.

Start with rice and beans and canned sauce. Cheap, easy, and good for you.

You can obviously add chicken/tofu/protein, or try to start making sauces yourself. But always keep the rice and beans as a base. Every meal you eat, rice and beans. They're cheap as hell and close to what we evolved to eat.

I started eating a lot of chickpeas recently. Buy them dried, boil them for a couple minutes them let them soak in the water for a few hours. Then either roast them in the oven or if I'm lazy, toss them in the microwave for like 5 minutes, then add some seasoning. I snack on them between meals, or also toss them into things like soup or curry.

Also if you want a different take on ramen, boil them until they are al dente, drain the water and then stir fry with some cheap veggies or whatever.

Pasta and sauce. As long as you have a few basic herbs and spices on hand (garlic powder, Italian seasonings, salt pepper), you can buy a can of crushed tomatoes, and a box of pasta, and you can have several delicious, filling meals for less than 5 bucks total. Spend a little more and toss in ground beef, ground pork, or mushrooms, or a combination of all three.

Aldi has the ingredients for really cheap. You can even buy a pound of ground pork for only about $3. The spices are only about a buck each.

Really depends on the situation.

If I'm just feeding myself, I have no issue with going outside and foraging for food. I don't hunt, but I'm not the type that needs an animal based protein main entree in my meals, so it works/worked for me to collect wild vegetables, fruits, and fungi.

And from there, I eat whatever is cheapest. Grocery store mark-downs and deep-discount sales would guide my decisions. If an acquaintance was giving away food, I'd take it. When the food bank is doing a giveaway and it was close enough for me to visit, I'd go there and take what they had to offer.

At my poorest, when I had no access to a kitchen, peanut butter sandwiches were a mainstay. Tuna sandwiches were next best, but more expensive. At the time, powdered milk was a bit of a luxury, but it definitely helped wash down the peanut butter and was way cheaper by volume than fresh milk.

A lot of stores and restaurants, at least where I live, will have condiment packages out in the open. Don't go hog wild, but my experience is nobody cares/notices if you grab a few packs of whatever items are out: ketchup, mustard, mayo, honey, hot sauce, soy sauce, salt, and pepper -- in moderation -- so those can be free to you to use for meal prep.

When I've just been broke and/or saving money, my main protein was usually chicken. I'd just buy whatever was cheapest on sale, and try to stock up a bit or get rain checks. Then I could cook that in a crock pot and literally have meals for days. Around Thanksgiving and Christmas, turkey usually goes on deep discount and there are almost always a myriad of programs that just give them away. If you have room in your freezer and a crock pot, then you can be set just from that.

Add in some rice and/or beans/legumes to soak up the flavor when cooking meats.

Eggs were also always a solid choice, pretty versatile because they could be hard boiled, scrambled, fried, mixed into other things like noodles, or used to cook/bake other dishes.

Potatoes were another cheap source of carbohydrates, something that goes on sale often enough that I could usually find a deal, and if properly stored (cool, dark, dry) they can last a long time. Plus, they can go into the slow cooker with some chicken thighs and both ingredients benefit flavor-wise.

So, meals would be whatever combination of those things you can physically obtain. Your meal items don't have to have a name. If you have potatoes and mix those with scrambled eggs and mix in some wild dandelions, that's still a meal even if that's not going to show up in a recipe book. If you boil some noodles and add in some mayo and a pinch of rosemary from a bush you saw down the road, that's still a meal. Basically, just get creative with what you've got.

Basically pasta.

I don't know where you are, but a 500g pack can be had for significantly under 1€ and is sufficient for multiple meals. Add a similar priced can of tomatoes, onions (optional) and some spices (I assume you have those).

Obviously there are other options for the sauce, many are cheap enough to consider when money is tight.

Lentils, beans, onion, rice. Lentils and beans need to be soaked for a long time before cooking, but they're DIRT CHEAP, and they are actually super tasty. Just get used to it and you'll find it's basically comfort food. You can eat it with anything, but lentils and onion and rice is amazing, especially with some condiments or whatever

I eat cheap all the time, but rice and beans is the classic. If you can afford a can of tomatoes and some spices, then you can upgrade this to rajma masala. That's one of my fav post workout meals. Throw in some alliums, and other vegetables as you can (frozen is often p cheap).

Actually just look up vegan Indian recipes and source ingredients as cheaply as you can. Like dried beans, lentils, chickpeas, and spices — ideally purchased from bulk store — and you'll be healthy and satisfied for less money than you would believe.

I'm grateful I haven't reached my college level of broke (yet), but with the economy absolutely booming right now under our current leadership, money is very tight. I'm pretty good at figuring out meals with some budget to work with.

Not sure if this only applies to Costco prices right now, but rounding up I got a 4.5lb bag of quinoa ~$13, a 5 pound bag of red beans for $10, and a 5 pound bag of red onions for $6. So a total of ~$29. Depending on how many people you're feeding you can stretch that several weeks. If you go with rice instead of quinoa it's cheaper and also still gives you a complete protein when you combine it with beans.

My father in law always said he lived for an entire year in college eating nothing but potatoes. I wouldn't recommend trying that but I guess it's an option?

Also recently made a loaf of bread for the first time. All you need is flour, yeast, oil and water (forgot you do also need salt and a small amount of sugar to activate the yeast. I've used juice from different fruits (grapes, oranges) as an activator when I didn't have sugar, but never tried that with bread specifically).

Chickpeas and lentils are very cheap and can be used to make a lot of recipes. Buy some taco seasoning, tortillas, and lentils. Make a giant pot of that, and it will last a while. Lentils are pretty similar in texture to ground beef, so it works pretty well. This may sound weird but lentils are also really good as a meat substitute in spaghetti.

It gets really boring eating the same thing everyday, so I've also used this website to make some really good meals: https://www.budgetbytes.com/ They have a ton of options for both meat and vegetarian meals.

This was like 10 years ago, (so shit is definitely more expensive now) but when I was between jobs I had to make $50 for groceries for two last a little over 2 weeks. I went through the recipes on there and found a bunch that sounded good and contained the same core ingredients. Made a list of core and extra ingredients I would need (garlic, ginger, etc) and then went to Walmart and got everything I needed within budget.

The mujaddara was and still is my favorite. I always end up needing to double the water the recipe calls for to cook the lentils and rice. I will also say it is definitely a time consuming recipe compared to the others I tried. Make it on a day when you can set aside enough time to slow cook and caramelize the onions instead of sauteing. That is definitely the key. https://www.budgetbytes.com/mujaddara/

Also keep in mind if you buy something like fresh ginger, onions, or mushrooms, but don't end up using all of it right away, you can chop it up and freeze it for later so it doesn't go bad.

I've stored chopped frozen ginger by itself in a ziplock bag. It seemed fine to me but apparently you're supposed to put it in oil and then freeze it. Some people use ice cube trays and make small aliquots of oil and ginger or other herbs.

I've been told repeatedly you shouldn't freeze onion, but when you're broke and need to make what you have last, whatever. It might lose some flavor and texture, but I always saute onion anyway. If I was trying to eat it raw (or caramelize it later) I could see that being a no.

Mushrooms have to be cooked first before freezing (as far as I know). Chop and saute with olive oil and a little bit of butter or coconut oil (there is something about the extra fat that helps preserve it when frozen). After cooking, spread out on a nonstick surface or sheet of parchment paper, put them in the freezer and then once they're frozen, move them to an airtight container.

Falafel: dried chickpeas with garlic & parsley fried in oil. Very high calorie/cost, because the chickpeas are basically oil sponges, and it's hard to beat vegetable oil on calories/cost. $1.50 for 1000 calories.

Kimchi fried rice: Kimchi, rice, couple of fried eggs for protein. $2.10 for 1000 calories. Make your own kimchi even cheaper.

Chili noodles: cheap, store-brand spaghetti with chili oil-soy sauce dressing. Don't sub ramen for pasta - that stuff's expensive. $2.50/1000 cal. Make your own chili oil for extra savings.

Oats are underrated. Dirt cheap, with calories and nutrients. Super easy and fast to cook. Can be cooked in water or milk. Can be made sweet (e.g. with apple and cinnamon, drop the sugar) or savory (e.g. curry powder, or tomato etc).

And it definitely fills your stomach.

Rice bowls, rice with chickpeas, rice with beans, throw some furikake and kimchi in there and some sriracha mayonaise.

You do not need to be broke for: noodles made in herb water
Once you try it you may never go back to only salted water

When I was poor I ate boiled chicken and rice for every dinner. Breakfast was either cereal+milk (you can try ringing up multiple boxes at the self checkout using a "small" box but bag the bigger boxes), or yogurt+granola (I'd steal granola by ringing up bulk granola as cheaper bulk items and ring up the single yogurt cup in a 6 pack and pay <1/6 the actual cost).

Cuban beans and rice are very delicious and very affordable.

I used to fry a pan of frozen veggies with salt and thyme, but these days I'm often lucky enough to be able to get a lot of rescued food for free.

My ultimate struggle meal:

In 1 pot:

• Rice (the good one from a sack, forget about minute rice)
• Carrots, sliced
• Whatever is cheapest between Sweet potato, Pumpkin or Eggplant at the time, cut into cubes.
• Thai Curry paste & Soy sauce
• Salt
• Cook 15 minutes
• Put into a tortilla with mayonnaise

Fast, really cheap, and has the important bonus that the only dish to clean is the 1 pot. When struggling, I also don't feel like doing a lot of housework.

Sadly, I can never remember the best ratios, so the mayonnaise is rather mandatory as it can save a rather bland filling. Sometimes, I splurge and use guacamole instead, sometimes I also put in mini-spring rolls from the same shop I buy the rice and curry.

With my "recipe" out of the way, the important thing is to find some ingredients that have a low price for lot's of weight, and then choose a recipe that's like 90% cheap ingredients by weight. (Remember that some ingredients take on a lot of water, rice taking on twice it's volume for example, so they're cheaper than the price tag implies). I personally look for food that's under 3€/kg. The other 10% of the meal can be way more expensive (curry paste in my recipe), but, because you only use so little of it, as a whole it's still cheap.

Probably the absolute cheapest meal are homemade hash browns, potatoes are ridiculously cheap, with apples being the cheapest fruit where I live. Next cheapest vegetable around here are carrots.

Dal makhani

Breakfast: oatmeal

Snacks: popcorn (air popped, buy kernels. Need I recommend an air popper, but they're like 20 bucks. Then you can eat cheap popcorn forever). Bonus tip: if you can get your hands on a cheap electric coffee/spice grinder or want to grind seasonings by hand into an extremely fine powder, you can make popcorn salt that coats the popcorn really nicely. E.g. curry popcorn (salt + curry powder), lemon pepper, ranch (get ranch dressing powder). Spritzing with a fine mist of water can help the salt stick.

Lunch/Dinner:

• Fried rice (egg, whatever meat/veg, I like doing soy sauce glazed canned sardines with it for a cheap meal)

• Red beans and rice

• Chicken & sausage gumbo over rice

• Enchiladas, rice, beans

• Rotisserie chicken tacos

• Collard greens and cornbread, you can add bacon or other cheap cuts of pork to add protein.

• Pasta bake (chicken, spinach, pesto, white sauce, little cheese, optionally dried tomatoes - dry them in your oven to save money or buy canned for a little more)

• Korean rice bowls. Chicken, gochujang (like $5-8 but lasts a long time in the fridge), red pepper flakes, ginger, garlic, vinegar, sesame oil. Marinate overnight. Cook on stove or in oven. Serve on rice with side dishes: carrot and cucumber banchan - just get some matchstick carrots, combine with vinegar, soy sauce, sesame oil, garlic, chili flakes. Cucumbers: slice thin, salt, drain. Combine with sesame oil, soy sauce, vinegar, garlic, red pepper flakes. Assemble.

• Filipino style Chicken Adobo (potatoes, carrots, chicken, onion, garlic, ginger cooked in a vinegar soy sauce based sauce)

• Make like 200 pierogis for like 20 bucks (and several hours) and freeze them for later. Boil or pan fry and eat with a sausage and some saurkraut. For fillings, I like a little ground meat with onion and mushroom and saurkraut - 1 part meat, 1 part mushroom, 1 part onion. Even cheaper is potato and cheese - typically this means mashed potato mixed with sour cream and cheese.

• Cabbage rolls. Head of cabbage, rice, ground pork, onion, garlic, a couple cans of tomato soup. Cook rice, mix with ground pork, diced onion, and garlic. Dunk cabbage head in boiling water for a minute or two, peel a leaf off, stuff with pork mixture and roll. Put all rolls in a baking pan on a layer of the tomato soup, top with tomato soup. Bake covered mins or until cooked (165f internal temperature)

• West African Peanut Stew. Lots of recipes online. Contains a mix of peanuts, peanut butter, sweet potatoes, collard greens, chicken/veggie stock, and optionally chicken. Very filling, calorie dense, and cheap. I make like 2kg of soup for <$20.

In general, if you want cheap food then look for cultures with rich food traditions born from poverty. Also look for more plant-based recipes or find ways to stretch your meat using fillers like cabbage and onion.

Examples: Louisiana Cajun, American South, India (at least the more modest dishes without lots of meat and cream/butter), Eastern Europe, Central and South America, even provincial French food & British "food" (I jest, but bubble & squeak or bangers & mash have fed many a hungry family)

Staple foods should include:

• Staple Starches: potatoes (sweet potatoes and normal potatoes), rice, corn, beans, lentils

• Chicken (whole raw or rotisserie) - benefit of a whole raw chicken is you can use the whole carcass to make stock and get enough meat for 2 people for a whole week. Rotisserie is the same deal, but precooked and not best suited for all applications.

• Filler vegetables: basically all of your cruciferous vegetables, onions, root vegetables

Roasted whole chicken from grocery; where I’m at they’re $5 and you can make sandwiches for days and or make chicken based soup with the leftovers. Also beans and potatoes. So many things you can make with them. Accent them with cheap bulk spices and some herbs grown with a little cheap desktop hydroponic grower, or outside depending on climate.

Back when I was in the US like 5 years ago, I've been able to stretch my meals out to about $40 per month.

You can make a flavourful cheesy-pasta (not actual mac-and-cheese) with some pasta, some chicken bouillon, a tablespoon of butter or margarine, and a slice of processed cheese. For protein you can buy cheap chicken franks and chop it up, and for veggies I like frozen peas and frozen broccoli. Get store-brand for the cheapest possible options.

I was so stingy that I was able to stretch one box of pasta out to 11 meals, and I still looked forward to each meal.

To keep myself from going insane, every grocery run (every three weeks) I rewarded myself with a gallon bucket of store-brand ice-cream and two packs of store-brand chocolate sandwich cookies, all of which I completely devoured within one week.

I lost hella weight and felt really good about it. Unfortunately, I've gained it all back now.