As grocery prices continue to rise, many people are turning to "struggle meals," simple and cheap meals with basic or leftover ingredients, to stretch their food budgets.
Making budget-friendly meals doesn't mean you have to compromise your nutrition goals. Here are five struggle meals that are packed with protein and fiber.
For a plant-based struggle meal, make a stir-fry with beans and vegetables.
"Canned beans, , and rice are always budget-friendly staples, and together, they deliver plant protein and a fiber that keeps you full," Lena Beal, MS, RDN, LD, a cardiovascular dietitian at Piedmont Atlanta Hospital and spokesperson for the Academy of Nutrition and Dietetics, told Verywell.
Brown rice is a good , magnesium, iron, and potassium, and a half-cup of black beans contains 6 grams of protein and 4 grams of fiber. Research has shown that frozen vegetables, which are often more affordable, are just as nutritious as fresh produce.
You can make a big batch of ground turkey and lentil chili in a crockpot and freeze leftovers for days when you're tight on time.
Since lentils are often much cheaper than meat, combining them with animal proteins helps stretch your budget and boost the meal's nutritional quality, Beal said.
Ground turkey is a good , but it does not contain any fiber. Lentils are a great shelf-stable source of both protein and fiber: a quarter cup of lentils provides 9 grams of protein and 4 grams of fiber.
When you need a , try canned tuna and white bean salad with lemon and olive oil, Beal said.
Canned tuna has plenty of protein, but lacks fiber. Making a tuna salad with white beans and whole-grain crackers adds that missing fiber to the meal.
If you don't like tuna or are concerned about mercury levels, look for like salmon or sardines instead. A 2023 Consumer Reports investigation suggests that pregnant people avoid canned tuna due to "dangerous spikes" of mercury levels in some cans.
Depending on your preference, canned tuna, salmon, and sardines all add vitamin D, zinc, iron, and to your diet.
Whole grain oats are a good, to keep on hand. These versatile grains may support heart health, weight management, and good digestion.
"Oatmeal makes a great breakfast base. Add nonfat dry milk for extra protein, and then stir in frozen or canned fruit. This simple breakfast costs about $1 per serving and provides 13 grams of protein and 5 grams of fiber," Bethany Thayer, MS, RDN, director of the Center for Health Promotion & Disease Prevention at Henry Ford Health in Detroit, told Verywell in an email.
You can also make for a quick, nutritious breakfast. Combine oats and milk in the refrigerator overnight and, in the morning, top with frozen or canned fruit.
Pasta is a common struggle meal ingredient. To make this more nutritious and filling, opt for with canned beans and frozen vegetables.
Whole-grain spaghetti has about twice as much fiber as standard spaghetti noodles. Fiber not only helps keep you full, but it may also support heart and gut health, as well as lower the risk of cancer, diabetes, and dementia.
"To hit all the food groups, you can add a glass of milk made from nonfat dry milk and a bowl of thawed frozen fruit," Thayer said.
Preparing doesn't have to feel overwhelming. Check your fridge and pantry to see what you already have on hand. Make sure to look for any fresh produce or items that are about to expire. Then, make a meal plan and shop sales to keep things affordable, Thayer said.
Even if you keep beans, canned tuna, and whole-grain pasta on hand, you don't have to stick to boring, repetitive struggle meals.
Low-cost dried or frozen herbs can transform your dishes. With just a little creativity and some staple ingredients, you can make satisfying meals that are culturally appropriate, flavorful, and nutritious, Beal said.