Cheap Meals for One Person: 40 Budget-Friendly Recipes Under $3

Cooking cheap meals for one person doesn't mean surviving on ramen and peanut butter sandwiches. With strategic shopping and smart recipes, you can eat delicious, nutritious meals for $2-3 per serving—a fraction of what takeout costs.

This guide provides 40 ultra-budget recipes designed specifically for solo diners who want to eat well without breaking the bank.

The Economics of Solo Budget Cooking

Reality Check:

Average takeout meal: $12-20
Frozen dinner: $4-7
Homemade budget meal: $2-3

Monthly Impact:

20 homemade meals vs takeout = $200-340 saved
Annual savings = $2,400-4,080

But Single-Person Challenges:

Ingredients packaged for families
Higher per-person food costs
More food waste
Less economy of scale

Solution: Strategic shopping + right-sized recipes

Budget Shopping Strategies for One

The $30 Weekly Shopping List

Proteins ($10):

1 lb chicken thighs - $3
1 dozen eggs - $2.50
1 lb dried beans - $1.50
1 can tuna - $1
8 oz ground turkey - $2

Grains/Carbs ($5):

1 lb rice - $1
1 lb pasta - $1
1 loaf bread - $1.50
1 lb potatoes - $1.50

Vegetables ($8):

2 onions - $0.80
1 bag carrots - $1
2 cans diced tomatoes - $2
1 bag frozen mixed vegetables - $2
Seasonal fresh vegetable - $2.20

Dairy/Misc ($7):

8 oz cheese - $3
Small milk - $1.50
Greek yogurt - $1.50
Oil, spices from pantry - $1

Total: $30 = 12-15 meals = $2-2.50 per meal

Bulk Buying Tips

What to Buy in Bulk:

Rice, beans, pasta (6+ month shelf life)
Frozen vegetables (no waste)
Oils and vinegar
Spices (if you'll use them)
Canned goods on sale

When Small Packages Make Sense:

Fresh produce (unless you'll use it all)
Specialty ingredients
New recipes you're testing

Generic Brand Savings

Switch to Generic:

Rice: Save 30%
Pasta: Save 40%
Canned goods: Save 25-35%
Frozen vegetables: Save 30%
Cheese: Save 20%

Annual savings on $2,500 grocery budget: $600-750

Check our budget grocery shopping tips for detailed strategies.

40 Cheap Meals for One Person

Breakfast ($0.50-$1.50)

1. Oatmeal with Banana ($0.75) 1/2 cup oats ($0.15), 1 banana ($0.30), cinnamon ($0.05), brown sugar ($0.10), milk ($0.15)

2. Scrambled Eggs and Toast ($1.20) 2 eggs ($0.50), 2 slices bread ($0.30), butter ($0.20), cheese ($0.20)

3. Peanut Butter Banana Toast ($0.80) 2 slices bread ($0.30), 2 tbsp PB ($0.30), 1/2 banana ($0.15), honey drizzle ($0.05)

4. Greek Yogurt Parfait ($1.50) Greek yogurt ($0.75), granola ($0.40), frozen berries ($0.35)

5. Breakfast Burrito ($1.40) Tortilla ($0.25), 2 eggs ($0.50), cheese ($0.30), salsa ($0.20), beans ($0.15)

Browse our quick breakfast ideas for more.

Lunch ($1.50-$2.50)

6. Tuna Salad Sandwich ($1.80) Can of tuna ($1), 2 slices bread ($0.30), mayo ($0.20), lettuce ($0.15), tomato ($0.15)

7. Cheese Quesadilla ($1.25) Tortilla ($0.25), 1 oz cheese ($0.50), salsa ($0.20), sour cream ($0.30)

8. Egg Fried Rice ($1.60) 1 cup leftover rice ($0.30), 1 egg ($0.25), frozen vegetables ($0.50), soy sauce ($0.15), oil ($0.20), garlic ($0.20)

9. Grilled Cheese and Soup ($2.20) 2 slices bread ($0.30), 2 slices cheese ($0.60), butter ($0.20), can tomato soup ($1.10)

10. Bean and Cheese Burrito ($1.50) Large tortilla ($0.30), canned beans ($0.40), rice ($0.30), cheese ($0.30), salsa ($0.20)

11. Loaded Baked Potato ($1.80) Large potato ($0.60), cheese ($0.40), Greek yogurt ($0.40), bacon bits ($0.20), green onions ($0.20)

12. Pasta Salad ($1.90) 4 oz pasta ($0.30), canned chickpeas ($0.50), vegetables ($0.60), Italian dressing ($0.30), feta ($0.20)

Check our quick lunch ideas work collection.

Dinner ($2-$3)

13. Spaghetti with Marinara ($1.80) 4 oz spaghetti ($0.30), 1 cup marinara ($0.60), Parmesan ($0.30), garlic bread ($0.60)

14. Bean and Cheese Enchiladas ($2.40) 2 tortillas ($0.50), canned beans ($0.40), enchilada sauce ($0.60), cheese ($0.60), rice ($0.30)

15. Chicken Thigh with Rice and Vegetables ($2.80) 1 chicken thigh ($1.20), 1 cup rice ($0.30), frozen vegetables ($0.60), seasonings ($0.20), oil ($0.20), soy sauce ($0.30)

16. Tuna Pasta ($2.20) 4 oz pasta ($0.30), can tuna ($1), frozen peas ($0.30), lemon ($0.20), Parmesan ($0.40), butter ($0.10)

17. Black Bean Burgers ($1.90) Canned black beans ($0.50), breadcrumbs ($0.20), egg ($0.25), spices ($0.15), bun ($0.40), toppings ($0.40)

18. Fried Rice with Egg and Vegetables ($1.70) 1.5 cups rice ($0.40), 1 egg ($0.25), frozen mixed vegetables ($0.60), soy sauce ($0.15), oil ($0.20), garlic ($0.10)

19. Lentil Soup ($1.50 per serving, makes 3) Dry lentils ($0.60), onion ($0.30), carrots ($0.40), canned tomatoes ($1), broth ($0.80), spices ($0.20), garlic ($0.30) Total: $3.60 for 3 servings

20. Baked Potato with Chili ($2.60) Large potato ($0.60), canned chili ($1.50), cheese ($0.30), sour cream ($0.20)

21. Pasta with Canned Clam Sauce ($2.80) 4 oz linguine ($0.30), canned clams ($1.80), garlic ($0.20), olive oil ($0.30), red pepper flakes ($0.05), parsley ($0.15)

22. Veggie Stir-Fry on Rice ($2.10) Rice ($0.30), frozen stir-fry vegetables ($0.80), egg ($0.25), soy sauce ($0.15), sesame oil ($0.20), garlic/ginger ($0.40)

23. Chicken Quesadilla ($2.70) Tortilla ($0.25), leftover chicken ($1), cheese ($0.60), peppers ($0.30), onion ($0.15), salsa ($0.20), sour cream ($0.20)

24. Shakshuka ($2.30) 2 eggs ($0.50), canned tomatoes ($0.70), onion ($0.30), bell pepper ($0.40), spices ($0.20), bread ($0.20)

25. Ramen Upgrade ($1.90) Instant ramen ($0.50), egg ($0.25), frozen vegetables ($0.50), hot sauce ($0.10), sesame oil ($0.20), green onions ($0.20), soy sauce ($0.15)

Explore our pantry staple meals for more ideas.

Budget Slow Cooker Meals

26. Slow Cooker Chicken Tacos ($2.40 per serving, makes 4) 2 chicken breasts ($2.50), salsa ($1.50), taco seasoning ($0.40), tortillas ($1.60), toppings ($2) Total: $8 for 4 servings

27. Slow Cooker Chili ($1.80 per serving, makes 5) 1 lb ground turkey ($2), beans ($1.20), tomatoes ($1.50), onion ($0.40), spices ($0.40), toppings ($1.50) Total: $9 for 5 servings

28. Pulled BBQ Chicken ($2.20 per serving, makes 4) 3 chicken breasts ($3.20), BBQ sauce ($1.50), buns ($1.80), coleslaw ($2) Total: $8.80 for 4 servings

See our cheap slow cooker meals guide.

Rice and Bean Variations

29. Spanish Rice and Beans ($1.40) Rice ($0.30), canned black beans ($0.50), canned tomatoes ($0.35), onion ($0.15), garlic ($0.10)

30. Red Beans and Rice ($1.60) Rice ($0.30), red beans ($0.60), sausage ($0.40), onion ($0.15), Cajun seasoning ($0.15)

31. Cilantro Lime Rice and Black Beans ($1.50) Rice ($0.30), black beans ($0.50), lime ($0.30), cilantro ($0.20), garlic ($0.10), onion ($0.10)

Check our rice and beans recipes article.

Pasta Dishes

32. Aglio e Olio ($1.40) 4 oz spaghetti ($0.30), olive oil ($0.40), garlic ($0.30), red pepper flakes ($0.05), Parmesan ($0.30), parsley ($0.05)

33. Cacio e Pepe ($1.60) 4 oz pasta ($0.30), Pecorino Romano ($0.80), black pepper ($0.10), butter ($0.20), pasta water (free)

34. Pasta with Butter and Parmesan ($1.20) 4 oz pasta ($0.30), butter ($0.30), Parmesan ($0.50), black pepper ($0.05), garlic ($0.05)

35. Pasta Puttanesca ($2.20) 4 oz pasta ($0.30), canned tomatoes ($0.50), olives ($0.40), capers ($0.40), garlic ($0.20), anchovies ($0.40)

Browse our cheap pasta recipes for variations.

Egg-Based Dinners

36. Vegetable Frittata ($2.10) 3 eggs ($0.75), frozen vegetables ($0.60), cheese ($0.40), onion ($0.15), milk ($0.10), seasonings ($0.10)

37. Egg Curry ($1.90) 3 hard-boiled eggs ($0.75), onion ($0.20), tomato ($0.30), curry powder ($0.25), rice ($0.30), oil ($0.10)

38. Huevos Rancheros ($2.00) 2 eggs ($0.50), tortillas ($0.50), canned black beans ($0.40), salsa ($0.30), cheese ($0.30)

One-Pot Budget Meals

39. Chicken and Rice Skillet ($2.90) 1 chicken thigh ($1.20), rice ($0.30), frozen vegetables ($0.60), chicken broth ($0.40), onion ($0.20), garlic ($0.20)

40. Sausage and Lentil Stew ($2.50) 1 sausage link ($0.80), lentils ($0.40), onion ($0.20), carrots ($0.30), canned tomatoes ($0.50), broth ($0.30)

Weekly $30 Meal Plan

Shopping List: See above section

Monday

Breakfast: Oatmeal with banana ($0.75)
Lunch: Tuna sandwich ($1.80)
Dinner: Chicken thigh with rice and vegetables ($2.80)

Tuesday

Breakfast: Scrambled eggs and toast ($1.20)
Lunch: Leftover chicken and rice
Dinner: Spaghetti with marinara ($1.80)

Wednesday

Breakfast: Greek yogurt parfait ($1.50)
Lunch: Cheese quesadilla ($1.25)
Dinner: Egg fried rice using leftover rice ($1.60)

Thursday

Breakfast: PB banana toast ($0.80)
Lunch: Leftover pasta
Dinner: Bean and cheese burrito ($1.50)

Friday

Breakfast: Breakfast burrito ($1.40)
Lunch: Grilled cheese and soup ($2.20)
Dinner: Tuna pasta ($2.20)

Saturday

Breakfast: Oatmeal ($0.75)
Lunch: Loaded baked potato ($1.80)
Dinner: Lentil soup ($1.50)

Sunday

Breakfast: Eggs and toast ($1.20)
Lunch: Leftover lentil soup
Dinner: Veggie stir-fry on rice ($2.10)

Total: $28.90 (under $30!)

Money-Saving Cooking Techniques

Stretching Proteins

Make Meat Go Further:

Mix ground meat with beans (50/50)
Use chicken thighs instead of breasts (half the cost)
One chicken breast in stir-fry with lots of vegetables
Eggs as dinner protein

Cost Comparison (per lb):

Dried beans: $1.50
Eggs: $2.50
Chicken thighs: $3-4
Ground turkey: $4-5
Chicken breasts: $6-8
Ground beef: $5-7

Maximizing Vegetables

Frozen vs Fresh:

Frozen often cheaper
No waste
Already prepped
Available year-round

Seasonal Buying:

Summer: Tomatoes, zucchini, peppers
Fall: Squash, sweet potatoes
Winter: Root vegetables, cabbage
Spring: Asparagus, peas

Using Every Bit

Vegetable Scraps:

Save for stock
Carrot peels, onion skins, celery leaves
Freeze until you have enough

Protein Stretching:

Rotisserie chicken: 3-4 meals
Ground meat: Mix with lentils or beans
One steak: Stir-fry, not standalone

Leftover Magic:

Rice → fried rice
Vegetables → frittata or soup
Chicken → salad, tacos, soup

Pantry Staples Worth the Investment

The $50 Starter Pantry

Grains/Pasta ($10):

Rice (5 lbs)
Pasta (3 lbs)
Oats (2 lbs)

Proteins ($12):

Dried beans (3 lbs)
Peanut butter
Canned tuna (3 cans)

Canned Goods ($12):

Diced tomatoes (6 cans)
Tomato sauce (3 cans)
Black beans (3 cans)

Oils/Seasonings ($10):

Vegetable oil
Olive oil
Salt, pepper
Garlic powder, onion powder
Italian seasoning

Baking ($6):

Flour
Sugar
Baking powder

Lasts: 2-3 months with fresh additions weekly

Cost-Per-Use Analysis

Worth Buying:

Bulk rice: $0.15-0.30 per serving
Dried beans: $0.20-0.40 per serving
Pasta: $0.25-0.40 per serving
Eggs: $0.20-0.30 per egg

Avoid:

Pre-cut vegetables (3x cost)
Individual servings (2-4x cost)
Name brands (1.5-2x cost)
Processed convenience foods

Common Budget Cooking Mistakes

Mistake 1: Buying "Deals" You Won't Use

Problem: Family pack spoils before you use it.

Solution: Only buy bulk if freezable or very long shelf life.

Mistake 2: Shopping Without a List

Problem: Impulse purchases, forgotten items, multiple trips.

Solution: Plan 3-4 meals, list exact ingredients, stick to list.

Mistake 3: Throwing Away Food

Problem: Average household wastes $1,500 annually.

Solution: Freeze before spoiling, use leftovers creatively, buy smaller quantities.

Mistake 4: Not Using Freezer

Problem: Can't take advantage of sales, food spoils.

Solution: Buy meat on sale, divide, freeze. Freeze bread, cheese, leftovers.

Mistake 5: Always Eating Out "Because It's Just Me"

Problem: $12-20 per meal adds up fast.

Solution: Keep 5 frozen single-serve meals for backup.

Bulk Cooking on a Budget

The $20 Batch Cook

Make 10 Servings for $20 = $2 per meal

Recipe: Budget Chili (10 servings)

2 lbs ground turkey ($4)
4 cans beans ($3)
2 cans tomatoes ($1.50)
2 onions ($0.80)
Chili powder, cumin ($1)
Toppings ($2)

Total: $12.30 for base + $2 rice per serving = $2.20 per meal

Freeze: 8 servings Refrigerate: 2 servings

See our batch cooking budget guide.

Your Budget Cooking Action Plan

Week 1: Foundation

Build basic pantry ($50)
Plan 4 simple meals
Shop with list
Track actual costs

Week 2: Optimization

Identify cheapest meals
Buy proteins on sale
Try bulk cooking one recipe
Freeze portions

Week 3: Expansion

Add 3 new budget recipes
Master leftover transformation
Reduce food waste
Calculate savings

Week 4: Mastery

Create personal 10-recipe rotation
Optimize shopping route
Perfect batch cooking
Enjoy savings

The Bottom Line

Eating cheap meals for one person requires strategy, but it's absolutely achievable. With planning and smart shopping, you can eat delicious, nutritious meals for $2-3 per serving.

Expected Results:

Cost Per Meal:

Breakfast: $0.75-1.50
Lunch: $1.50-2.50
Dinner: $2-3
Daily total: $4.25-7

Monthly Food Budget:

$4.25 × 30 = $127.50 (ultra-budget)
$7 × 30 = $210 (comfortable budget)

vs Eating Out:

Average: $15 per meal × 2 meals × 30 days = $900/month
Savings: $690-772.50 monthly = $8,280-9,270 annually

Start with three recipes from this list. Master those. Add more gradually. Build your personal rotation of ultra-budget favorites.

Cheap eating doesn't mean boring eating. It means smart eating.

Ready for more budget strategies? Check our meals for one person budget guide for additional ideas.