6 Tips for Easy and Cheap Dinner Ideas
“6 Tips for Easy and Cheap Dinner Ideas” was written by Beverly Garden, RDN, LDN & edited/reviewed by Aly Bouzek, MS, RDN.
We get it. You want easy-to-prepare, cheap dinner ideas that are appealing, satisfying, and wholesome. Doesn’t sound like too much to ask!
But with today’s skyrocketing food costs, the “cheap” part is becoming increasingly difficult. Especially for those on a fixed income, such as the elderly.
In addition, older adults often prefer or need simpler meal options. And oftentimes, what’s easy isn’t cheap, and what’s cheap isn’t easy!
This article will discuss easy, nutritious, and cheap dinner ideas that will fit any budget and skill level! In addition, options for different culinary preferences and nutritional needs will be provided.
How are Easy and Cheap Dinner Ideas Beneficial for Older Adults?
Studies have shown that food insecurity is a leading cause of malnutrition in older adults. (1) And it should be no surprise that significant contributing factors of food insecurity – financial concerns, health problems, and limited mobility – are common in the elderly.
Therefore, it is safe to conclude that affordable, nutritious food that is easy to prepare, can help prevent malnutrition and promote good health in seniors.
Because “dinner” is the term commonly used for the main meal of the day which contributes a significant portion of the day’s nutrients, the focus of this article will be on providing easy and cheap dinner ideas!
Easy and Cheap Dinner Ideas Tip #1: Portion Your Protein
For many, meal planning starts with the protein – whether that be pork, beef, poultry, or seafood. Unfortunately, this component of the meal is usually the most expensive!
Of all the cheap dinner ideas, my favorite is to buy a larger or “bulk” protein package that can be used for two or more meals. Larger protein packages are often offered at a lower cost per pound.
Then, you can either plan your meals for the week so that all the meat/protein is utilized, or freeze some for later!
One Chicken, Two (or More) Ways
One great way to get at least two easy and cheap dinner meals from one protein product is to use a rotisserie chicken!
They are so convenient and taste great!
In fact, I did my own experiment to see if it is cheaper to buy fresh chicken breasts or thighs that you cook yourself or to use a rotisserie chicken.
Here is what I found:
A rotisserie chicken from a supermarket costs about $7. When pulled off the bone, each chicken contains about 2 pounds of cooked meat. Therefore, the cost per pound of cooked rotisserie chicken is about $3.50. ($7 ÷ 2 pounds = $3.50 per pound).
Raw chicken breast is approximately $4 per pound, and raw chicken thighs are about $3 per pound.
However, when cooked, most protein loses approximately 25% of its weight.
Therefore, approximately 1.25 pounds of raw chicken will be needed to produce 1 pound of cooked chicken.
This calculates to about $5 per pound for cooked chicken breast and $3.75 per pound for cooked chicken thighs. Both options are more expensive (and much less convenient) than a rotisserie chicken!
Sodium Concerns
A concern of some is that most rotisserie chicken has added sodium. This is true. However, my research has found that the “traditional” or “original” versions as opposed to the flavored versions, such as lemon-pepper, are lower in sodium.
A 3-ounce serving of rotisserie chicken from one major grocery store contains about 250 mg of sodium. This can definitely fit into cheap dinner ideas on a low-sodium diet if discretion is exercised with the sodium content of other foods consumed.
It should be noted that purchasing a whole, fresh chicken and cooking and deboning it yourself will produce the cheapest and lowest sodium option of all!
When going this route, the cost of the prepared chicken is approximately $2.40 per pound and the sodium content for about 3.3 ounce portion is 47 mg.
Of course, cooking the chicken yourself is a little more labor-intensive and less convenient than using a rotisserie chicken. For some, the convenience is worth the extra cost. For others, it’s not! You can decide what will work best for your abilities, budget, and time.
Easy and Cheap Dinner Ideas Tip #2: Count on Casseroles!
In addition to being a great comfort food, casseroles are one of the easiest ways to put some cheap dinner meals on the table! For one thing, most casseroles are usually made with budget-friendly ingredients. In addition, leftovers from other meals can often easily fit into a casserole recipe!
The 5 Basic Components of a Casserole
There are no hard, fast “rules” when it comes to making a casserole. Even if you have a recipe, the ingredients of a casserole can usually be easily adjusted based on the ingredients that you have on hand or according to your taste preferences.
In fact, it can be fun and cost-effective to build your own casserole with your favorite ingredients, leftovers, or food that you already have in your kitchen. Don’t be afraid to be creative and experiment! You really can’t mess up a casserole!
To create your casserole masterpiece, use the formula below using the 5 main ingredient categories. The amounts of each ingredient listed are approximate and can be adjusted to taste or according to what you have on hand.
#1 Protein
Cooked and chopped (if applicable), about 2 cups. Cost-effective examples include:
- Ground beef
- Ham
- Chicken
- Canned tuna
- Beans
This can be a great way to use leftover protein from a previous meal, deli meat in the fridge, or to use some of that bulk protein that we talked about above!
#2 Starch
Cooked, about 2–3 cups. Cheap starch examples include:
- Potatoes
- Rice
- Pasta
Most of these ingredients are already conveniently stocked in many kitchens. In addition, this can also be another great way to use up leftovers! Did you make too much pasta for yesterday’s meal? Don’t worry, use it in a casserole today!
#3 Vegetables
1–2 cups or 1 can, drained. There really is no limit to the different vegetables that can be used in a casserole for cheap dinner ideas! Popular examples that can work well include:
- Broccoli
- Cauliflower
- Carrots
- Peas
- Green beans
- Corn
Often, frozen and canned vegetables are more cost-friendly (and easier!) than fresh. And don’t worry, frozen and canned vegetables are still nutritious as they are packaged at peak freshness.
If you’re like me, it is not unusual to have several partial bags of veggies in the freezer. A casserole can be a great way to use up those partial bags!
If sodium intake is a concern, then just for “no salt added” canned vegetables. These are usually the same, or close to the same, price as the regular version. Frozen vegetables do not usually have salt added, unless they are packaged in a sauce.
Tip: If using fresh or frozen vegetables in your casserole, it is recommended that they are first steamed in the microwave or cooked on the stove top until partially cooked to ensure that they will be fully cooked in the finished product.
#4 Binding Agents/Sauce
Made from 1 can of condensed soup or about 1 cup of the other ingredients noted below plus ½–1 cup of a liquid such as broth or milk. Examples of binding agents include any single item or a combination of the following:
- Condensed canned cream of mushroom soup
- Condensed canned cream of chicken soup
- Condensed canned cream of celery soup
- Condensed canned cheddar cheese soup
- Prepared gravy
- Shredded cheese
- Sour cream
For those wishing to reduce the sodium and/or fat in your casserole, most condensed soups are available in reduced-fat and/or reduced-sodium versions.
In addition, low-fat prepared gravy can be purchased, and low or reduced-sodium gravy mixes are available. Reduced fat and/or sodium cheese options can be found as well.
#5 Optional Ingredients
Other optional ingredients. This may include seasonings such as:
- Salt
- Pepper
- Onion powder
- Minced onion
- Paprika
- Garlic
- Garlic powder
- Bread crumbs
- Cracker crumbs
- Extra cheese (mixed in or added to top of casserole)
Bringing the Casserole Components Together
To make your casserole, mix the ingredients in categories 1–4 together. Then, add in or top with any desired optional ingredients, such as those mentioned in the fifth category. You may also choose to layer the ingredients instead of mixing them together for a different flavor profile.
The ingredients should be placed in a 2-quart casserole dish and baked at 375° F for approximately 30 minutes, or until hot.
Check out this recipe for Easy Chicken Vegetable Casserole, which follows the basic 5-ingredient formula above.
Instead of the chicken breast called for in the recipe, it can be made easier (and more cost-effective) by using a rotisserie chicken or part of a whole chicken, such as described above under Tip #1.
Easy and Cheap Dinner Ideas Tip #3: Synchronize Your Suppers
This tip was touched on in Tips #1 and #2, but we’ll take it a step further.
Tip #3 involves carefully planning meals with overlapping ingredients so that there is very little waste by way of uneaten leftovers or perishable foods that are not completely utilized.
This practice can be especially important when cooking for one or two. Some examples of ingredients to carefully incorporate into meals so that there is minimal waste include:
- Produce packaged in larger amounts than can be used in one meal—examples include a head of lettuce, package of tomatoes, package of mushrooms, bags of onions, carrots, potatoes, etc.
- Frozen vegetables
- Protein foods such as pork and beef roasts, whole chickens or any packaged in a larger amount than can be used in one meal
- Dairy products such as cheese, sour cream, milk
Below is a chart with an example of how overlapping ingredients can be used in 3 meals: chicken fajitas, veggie omelets, and chicken chef salads.
| Ingredients | Chicken Fajitas | Chicken Chef Salad | Veggie Omelet |
| Rotisserie Chicken | X | X | |
| Lettuce (head) | X | X | |
| Tomatoes (multipack) | X | X | X |
| Onion (bag) | X | X | X |
| Bell Peppers (package of 3) | X | X | X |
| Fresh mushrooms (pint) | X | X | |
| Shredded cheese (8 oz bag) | X | X | X |
| Eggs (hard-boil at home) | X | X |
Easy and Cheap Dinner Ideas Tip #4: Make Breakfast for Dinner
Breakfast-style meals are often cheaper than traditional dinner meals. As noted earlier, protein is often the costliest part of the meal. This translates into breakfast-style meals being cheaper because:
- They often contain less meat/protein than traditional dinner meals. For example, 3 slices of bacon or 2 breakfast sausage links would be a typical breakfast meat portion with a breakfast meal.
Each of these options weighs in at about 1 ½ ounces, which is around half the portion of most protein eaten at a non-breakfast meal. For example, a cooked chicken breast or ground beef patty are usually around 3 or 4 ounces.
- Eggs, which are often a main protein source of a breakfast-style meal, are cheaper ounce for ounce when compared to other sources of protein. (This, of course, could change depending on the price of eggs).
- Cheaper foods, such as pancakes, waffles, and French toast, often comprise a significant portion of a breakfast-style meal.
Easy and Cheap Dinner Ideas Tip #5: Make Meatless (or “Less-Meat”) Meals
You don’t have to be a vegetarian to enjoy some meatless meals!
In fact, “Meatless Monday” is a movement used to encourage people to replace the animal-based protein they usually eat with plant-based protein sources one day a week.
The main premise for this movement is to promote the health benefits associated with eating more plant protein sources.
Another approach to a more plant-forward diet is to treat animal protein as more of a side or garnish rather than the main focal point of the meal.
For example, instead of meat comprising half the plate, perhaps it will only make up ¼ of the plate. Make the plant protein, veggies, and grains the star of the meal!
Health Benefits of a More Plant-Based Diet
Some health benefits of a plant-forward diet include a reduced risk of many health conditions such as heart disease, and related factors such as high blood pressure and high cholesterol, stroke, type 2 diabetes, and some cancers.
Cost Benefits of a More Plant-Based Diet
An added benefit of enjoying more meatless or “less-meat” meals is that plant-based protein sources often cost less when compared to the same amount of protein from animal sources. This translates into cheap dinner meals!
Examples of cost-friendly plant-based protein sources that typically cost $0.15 or less per ounce equivalent (about 7-8 g protein) include:
- Beans such as black beans, kidney beans, pinto beans (canned or dried)
- Legumes (usually dried)
- Peanuts/peanut butter (Yes, a peanut butter and jelly sandwich is a legitimate protein source!)
- Chickpeas
Note: other plant-based protein sources such as tofu, peas, edamame, and quinoa cost more to get the same amount of protein as the above-noted options.
However, because they are usually used in smaller amounts in plant-based dishes, the result is often a lower-cost meal in comparison to one that is meat-laden.
Easy and Cheap Dinner Ideas: Plant-Based Recipes
Click on the links below for recipes for easy and cheap dinner meals that are plant-based:
- Simple Spaghetti With Peas, Garlic and Parmesan
- Slow-Cooker Vegan Chili
- Easy Vegetarian Quesadillas
- Vegetarian Spaghetti Squash Lasagna Boats
- One Pan Pasta with Chickpeas and Tomatoes
Easy and Cheap Dinner Ideas Tip #6: Freeze for The Future!
For people on a budget, especially those in smaller households that are only cooking for one or two, the freezer can be your best friend! Below are some examples of how the freezer can be a great cost- and time-saving tool!
- Most recipes are based on at least 4 servings, making leftovers common when cooking for one or two people. Purchase some freezer and microwave-safe containers and freeze those extra portions! For a simple, cheap meal at a later time, remove from the freezer and microwave!
- Similarly, ingredients that are purchased in larger amounts than can be used at one time can be frozen. Above, we talked about purchasing meat in bulk for cost-savings. For example, purchase a 5-pound package of ground beef at a discount and freeze it in one or half-pound portions to be used later!
- Other ingredients that can be frozen for later use in recipes or meals include leftover opened canned goods such as soups, sauces, broth, vegetables (leftover from a meal or opened can or even fresh), cheese, and cooked rice and pasta
Wrap Up
In conclusion, having easy and cheap dinner ideas on the ready is especially beneficial for older adults because it can eliminate barriers to adequate nutrition that seniors commonly experience such as financial concerns, health problems, and limited mobility.
Easy and cheap dinner ideas involve careful meal planning that eliminates food waste and focuses on cost-friendly ingredients. Freezing leftover meals and ingredients for use at a later date is another easy, cost-saving method.
Finally, other easy and cheap dinner ideas include incorporating more vegetarian or plant-forward meals into your diet, creating casseroles, and having breakfast for dinner.
Hopefully, the easy and cheap dinner ideas in this article will allow you or your loved ones to enjoy nutritious, delicious, and simple meals that won’t have you stuck in the kitchen and won’t break the bank! Enjoy!