Budget-Friendly Meals Under $5 per Serving

Price Reality Check (2025 USDA Averages)

Item	Cost per Unit	Yield per $5
Chicken thighs	$1.99/lb	2.5 lb = 10 servings
Dry lentils	$1.29/lb	3 lb = 24 servings
Rice	$0.89/lb	5 lb = 40 servings
Eggs (dozen)	$2.49	12 eggs = 6 servings
Canned tomatoes	$0.99/14 oz	5 cans = 20 servings

Goal: $20 total = 4 servings × $5.

Inflation Hacks

• Buy dry/canned → 70 % cheaper than fresh.
• Shop Wednesday → mid-week markdowns.
• Freeze meat at purchase → lock in sale price.

Your $50 Weekly Pantry

Category	Staples ($50 total)	Serves
Protein	Chicken thighs (5 lb), eggs (2 doz), lentils (3 lb)	40
Carbs	Rice (10 lb), pasta (3 lb), oats (2 lb)	80
Veg	Onions (5 lb), carrots (5 lb), frozen spinach (3 lb)	40
Flavor	Canned tomatoes (6), spices, oil	60

Restock: $15–$20 weekly.

40 Recipes by Protein

Chicken ($3.20–$4.50/serving)

H2: One-Pot Chicken & Rice (4 servings, 35 min, $3.80)

Ingredients ($15.20 total):

• 1.5 lb chicken thighs ($3)
• 2 cups rice ($1.80)
• 1 onion, 2 carrots ($1)
• 1 can tomatoes ($1)
• Spices, oil ($0.40)

Steps:

1. Brown chicken 5 min.
2. Sauté veg; add rice, tomatoes, 4 cups water.
3. Simmer 25 min.

Macros: 520 cal | 35 g P | 58 g C | 18 g F

H2: Sheet-Pan Chicken Fajitas (4 servings, 40 min, $4.20)

Thighs + peppers + onions + tortillas.

H2: Chicken Noodle Soup (6 servings, 45 min, $3.50)

Stretch with extra broth, freeze half.

Lentils & Beans ($2.50–$3.80/serving)

H2: 20-Minute Lentil Curry (4 servings, 20 min, $2.90)

Ingredients ($11.60):

• 2 cups dry lentils ($2.60)
• 1 can coconut milk ($1.50)
• 1 onion, spices ($1.50)

Steps: Boil lentils 15 min; simmer with coconut + curry.

H2: Black Bean Tacos (4 servings, 15 min, $3.20)

Canned beans + corn + tortillas + salsa.

H2: Lentil Shepherd’s Pie (6 servings, 50 min, $3.60)

Top with mashed potatoes (bulk buy).

Eggs ($2.80–$4.00/serving)

H2: Veggie Frittata (4 servings, 25 min, $3.50)

Ingredients ($14):

• 8 eggs ($1.66)
• Frozen spinach, onion, cheese ($3)

Oven 350 °F 18 min.

H2: Egg Fried Rice (4 servings, 15 min, $3.20)

Day-old rice + eggs + frozen peas.

H2: Shakshuka (4 servings, 20 min, $3.80)

Eggs poached in tomato sauce.

Pasta & Grains ($2.50–$3.50/serving)

H2: One-Pot Pasta Primavera (4 servings, 20 min, $3.20)

Pasta + frozen veg + canned tomatoes in pot.

H2: Peanut Noodles (4 servings, 15 min, $3.00)

Pasta + PB + soy + frozen veg.

H2: Tuna Casserole (6 servings, 40 min, $3.80)

Canned tuna + pasta + peas.

Zero-Waste Hacks

• Chicken bones → stock ($0).
• Veg scraps → freezer bag for broth.
• Stale bread → croutons or breadcrumbs.

Batch-Cook Sunday (2 Hr → 12 Meals)

1. Cook 3 lb lentils → curry, soup, tacos.
2. Roast 5 lb chicken → 3 dinners.
3. Boil 12 eggs → salads, snacks.

Dietary Swaps Under $5

Need	Swap	Cost Impact
Vegan	Tofu ($2/lb)	–$0.50
GF	Rice pasta	+$0.30
Keto	Cauliflower rice	+$0.80

Troubleshooting Budget Fails

Bland? Bloom spices in oil 30 sec. Dry chicken? Thighs > breasts; cook to 165 °F. Portions small? Add rice or beans. Spoilage? Freeze day 1.

The 7-Day $5 Meal Plan ($120 total, 28 servings)

Day	Breakfast ($1.50)	Lunch ($3.50)	Dinner ($4.00)
Mon	Oatmeal	Lentil soup	Chicken rice
Tue	Eggs + toast	Tuna salad	Pasta primavera
Wed	Yogurt	Egg salad	Fajitas
Thu	Smoothie	Chickpea wrap	Curry
Fri	Toast + PB	Leftover soup	Frittata
Sat	Brunch	Picnic	Grill
Sun	Batch prep	Leftovers	New recipe

Advanced $5 Techniques

H2: Bulk Protein Math

• 5 lb thighs → 20 servings = $0.50 protein/serving.
• 10 lb rice → 80 servings = $0.11 carb/serving.

H2: Flavor Freebies

• Herb stems → broth.
• Parmesan rind → soup umami.

H2: $1 Upgrades

Add $1 cheese → 4 servings luxury.

Conclusion: $5 Feasts, Millionaire Mindset

Budget cooking isn’t deprivation—it’s ingenuity. One pot of lentils feeds a family for $3; one tray of chicken stretches a week. Master the $5 math, stock the $50 pantry, cook once, eat thrice. Tonight, pick one recipe. Let the rice simmer, the flavors build, the savings grow. You don’t need caviar to eat like royalty—just a plan, a pan, and a little love.