As the day unfolds, it’s easy to feel overwhelmed by the need to decide on a meal that fits your budget and satisfies your hunger. To help alleviate this stress, I’ve curated a selection of thirty-one affordable lunch recipes that strike a perfect balance between taste, nutrition, and convenience.
Chicken Burrito Bowls
With the calorie count coming in at 520 per serving, the nutritional profile of this dish breaks down into 13g of fats, 37g of protein, and a substantial 64g of carbohydrates. Fiber content is impressive at 9.5g, while sugar levels remain relatively low at 4.2g. Despite the initial appeal of chicken burritos, prepping them can be a challenge due to tortillas’ tendency to become soggy quickly. That’s why I developed this recipe for a chicken burrito bowl – it’s a game-changer for meal prep.
Not only is it healthy and delicious, but it also offers a convenient solution for lunches on-the-go, lasting for days without spoiling.
Teriyaki Chicken Meal Prep
A nutritional snapshot of our teriyaki chicken dish reveals a compelling profile. Each serving packs 653 calories, with a balance of 20g of fats, 51g of protein, and 68g of carbohydrates. The fiber content is relatively modest at 2.4g, while sugar levels come in at 23g. This harmonious blend of nutrients makes for a satisfying meal prep option or at-home lunch. Pair it with fluffy white rice and steamed broccoli for a comforting combination that’s both easy to prepare and delightful to consume.
Spinach Feta Wrap
When it comes to maintaining a healthy lifestyle on a limited budget, few options are as practical and nutritious as fresh vegetables. One of the most convenient and delicious ways to incorporate more greens into your diet is with this quick and easy spinach and feta wrap. With just five minutes of preparation time, you can enjoy a satisfying and refreshing lunch that’s perfect for any time of year.
Honey Garlic Chicken Meal Prep
In terms of nutritional information per serving, here are the key stats: 803 calories, 23g of fats, 47g of protein, and 105g of carbohydrates. Additionally, each serving contains 4.1g of fiber and 26g of sugar. This recipe is a true favorite of mine – I find myself craving it every week. The honey’s natural sweetness caramelizes beautifully on the chicken, creating an irresistible flavor profile that will leave you wanting more.
Spicy Tuna Wrap
Indulge in this nutrient-dense spicy tuna wrap that packs 207 calories per serving. The breakdown is as follows: 7.6g of fats, 8.5g of protein, 28g of carbohydrates, and a fiber-rich 3g with only 4.1g of sugar. This recipe not only uses tuna but also combines it with nutritious vegetables to create a flavor-filled wrap all wrapped up in a wholewheat tortilla.
What’s more, this low-calorie lunch idea is incredibly easy to prepare and requires no special equipment, making it perfect for whipping up at work or school.
Instant Pot Spicy Chicken
Indulge in the bold flavors of this delectable spicy chicken dish, crafted with precision using your trusty Instant Pot. At 767 calories per serving, this hearty creation is perfect for meal prep enthusiasts. A generous portion of quinoa coats each tender bite, while a nutritious balance of macronutrients provides sustenance: 11g of fats, 65g of protein, and 104g of carbohydrates, alongside a respectable 30g of fiber and 12g of sugar.
Tomato Basil Wrap with Mozzarella
Indulge in the flavors of Italy without leaving your kitchen! Each serving of this mouthwatering wrap dish comes with a nutritional breakdown: 277 calories, 14g of fats, 11g of protein, 28g of carbohydrates, 2.9g of fiber, and 3.5g of sugar. This delightful combination of tomato, basil, and fresh mozzarella cheese is reminiscent of the Tuscan countryside.
Enjoy them as a refreshing summer treat or elevate the experience by frying them for a crunchy, melty wrap that’s sure to become your new addiction.
Healthy Egg Salad Bowls
Egg salad is often considered a tasty and convenient option, but its nutritional profile may not always align with our health goals. However, by putting a healthy twist on this classic recipe, you can create a high-protein meal prep dish that’s also rich in fiber and low in sugar. With approximately 469 calories per serving, 31g of fat, 27g of protein, and 23g of carbohydrates, this salad is an excellent choice for a filling and nutritious lunch.
Serve it with a side of fresh vegetables or whole wheat bread to create a well-rounded meal that’s both affordable and satisfying.
Sheet Pan Chicken Fajitas
When it comes to quick and affordable meal options, my go-to recipe is definitely chicken fajitas. With its perfect blend of spice and rich flavor, this dish never fails to satisfy. One of the key elements that sets this recipe apart is the roasted peppers, which add a touch of sweetness that beautifully balances out the spicy kick from the chicken. In terms of nutrition, a single serving of this recipe contains 473 calories, with 14g of fat, 44g of protein, and 44g of carbohydrates.
Additionally, it provides a decent amount of fiber (7.1g) and sugar (4.7g). Overall, this recipe is not only delicious but also packed with nutrients, making it an excellent choice for those looking for a healthy and satisfying meal option.
Avocado Wrap with Cucumbers
Indulge in the delight of this creamy and crunchy avocado wrap, carefully crafted with a perfect blend of nutrients. At just 244 calories per serving, it’s an ideal mid-day snack to recharge at work, school, or at home. The avocado contributes its natural creaminess, while the cucumber adds a satisfying crunch. Break down the nutritional details: 13g of fats, 6.1g of protein, 27g of carbohydrates, and a boost of 4.4g fiber and only 1.4g sugar.
Baked Herb Chicken Breasts with Couscous Meal Prep
With a nutritional breakdown that’s hard to ignore, each serving of this baked meal prep recipe packs a punch: 633 calories, 17g of fats, 61g of protein, 56g of carbohydrates, 7.5g of fiber, and a relatively low 9.7g of sugar. But what really sets this recipe apart is its ease – and we’re not just talking about the fact that it’s baked, making it a hands-off affair.
This meal prep masterpiece features an impressive array of vegetables, gut-friendly grains, and lean protein, all coming together to create a truly satisfying lunch. The star of the show, however, is undoubtedly the chicken breasts, which rely on herby seasoning rather than oil for their flavor. The result? Tender, juicy, and absolutely delicious, this recipe is one of my personal favorites – and I think you’ll find it’s an instant classic too.
Classic Egg Salad with Spinach
Egg-cellent on a Budget: A Nutritious and Delicious Spinach-Packed Egg Salad Recipe When it comes to cooking on a budget, I always turn to eggs as my go-to ingredient. Not only are they affordable, but they’re also incredibly versatile and rich in nutrients. This particular recipe combines the humble egg with the nutritional powerhouse of spinach, along with some warm spices to create a flavorful and filling egg salad that’s perfect for snacking or adding to a sandwich.
With a moderate 322 calories per serving, this dish is not only budget-friendly but also a great option for those looking for a healthier snack. The breakdown is as follows: Calories: 322 Fats: 29g Protein: 12g Carbs: 2g Fiber: 1g Sugar: 1g This spinach-packed egg salad is a true winner, whether you’re preparing it for a potluck or just need a quick and easy snack to keep you going throughout the day.
Lentil Patties with Herbs
A nutritious option for plant-based enthusiasts! This serving of lentil patties boasts a nutritional profile that’s hard to ignore: 128 calories per serving, with 5g of fats, 7g of protein, and 14g of carbohydrates. Additionally, each serving provides 4g of fiber and only 1g of sugar. Whether you’re a vegan or vegetarian looking to boost your protein intake, these patties are an excellent choice. Packed with herbs and incredibly versatile, they can be easily incorporated into any meal.
For added convenience, consider freezing a batch for those last-minute meals when you need something quick and satisfying.
Buffalo Chicken Wrap
Indulge in the rich flavors of buffalo chicken with this quick and easy wrap recipe. With only five minutes of prep time, you can transform leftover or frozen chicken tenders into a satisfying meal. This nutritious option is perfect for a midday pick-me-up, providing 389 calories, 18g of fat, 18g of protein, 39g of carbs, 2g of fiber, and just 1g of sugar per serving.
Whether you’re looking to revamp leftover chicken or start from scratch, this recipe is an excellent way to eat healthy in college and beyond.
“Tofuna” Tofu Salad
For those embracing the vegan lifestyle, one common craving is the taste of tuna on toast. To satisfy this longing, I present to you a game-changing high-protein substitute made from tofu, infused with an array of savory condiments. This ‘tofuna’ can be enjoyed in various ways, such as paired with fresh bread, crisp vegetables, and crunchy chips – a match made in heaven for vegan enthusiasts.
Smashed Vegan Chickpea
When it comes to nutrition information, this vegan chickpea salad delivers.
Per serving, you can expect:* Calories: 246* Fats: a satisfying 12g* Protein: 12g, making it an excellent choice for vegetarians and vegans alike* Carbohydrates: 24g, providing a natural energy boost* Fiber: 7g, helping to keep things moving* Sugar: a relatively low 4g, making this salad a great option for those watching their sugar intakeBut what really sets this recipe apart is its incredible balance of flavors and textures.
The freshness of the vegetables perfectly complements the creaminess of the chickpeas, making it impossible to stop at just one serving.
Asian Garlic Noodles
Savoring a restaurant-quality meal during the day may seem like a luxury, but this quick and easy lunch recipe proves otherwise. With a nutritional breakdown per serving: 369 calories, 14g of fats, 13g of protein, 51g of carbohydrates, 1g of fiber, and 4g of sugar – you can indulge without breaking the bank. This delectable blend of flavors is sure to become a staple in your daily routine.
Greek Lentil Salad
With nutritional information that’s just as impressive as its flavor profile, this lentil-based salad serves up 386 calories per serving. The breakdown includes 22g of fats, 16g of protein, 35g of carbs, and a respectable 13g of fiber to boot. Sugar lovers will appreciate the 6g of natural sweetness. And when it comes to easy and affordable meals, lentils are truly the unsung hero – just like this recipe!
Whether you’re in the mood for a satisfying lunch or a side dish that’s equal parts healthy and delicious, this Mediterranean-inspired salad is sure to hit the spot.
Carrot, Broccoli and Cheese Pinwheels
When it comes to a budget-friendly lunch that’s loved by everyone in the family, look no further than our scrumptious pinwheels. These tasty treats are not only easy on the wallet, but they’re also packed with nutritious veggies and boast a flavor profile that’s sure to please even the pickiest of eaters. With just 45 calories per serving, you can indulge guilt-free, knowing you’re providing your family with a wholesome meal option.
Here’s what you can expect: 2g of fats, 2g of protein, 4g of carbohydrates, and a decent 1g of fiber to boot. Plus, with only 1g of sugar, these pinwheels are an excellent choice for those seeking a healthier lunchtime solution.
Hummus Vegan Wrap
When it comes to nutritional profiles, this particular dish shines with its impressive breakdown per serving: 333 calories, 3g of fats, 8g of protein, 32g of carbohydrates, and a notable 6g of fiber. Additionally, the sugar content is relatively low at 4g. It’s no wonder hummus makes for such an excellent condiment, as its natural richness in protein lends itself well to pairing with the savory flavors of fried mushrooms and crisp vegetables.
To take things to the next level, consider pan-frying the wraps on the outside to add a satisfying crunch. Trust me when I say that these treats will be irresistibly addictive.
Sweet Potato Wraps
With only 441 calories per serving, this meal is an excellent option for those looking for a nutritious and affordable lunch. The breakdown reveals a satisfying mix of fats (19g), protein (16g), carbohydrates (53g), fiber (10g), sugar (8g), and other essential nutrients. With no expensive meat in sight, we’ve turned to the humble sweet potato as our primary source of protein.
This simple yet impressive combination is elevated by fresh vegetables and a soft white tortilla, making for a quick, easy, and delicious meal that’s sure to become a favorite.
Dill Tuna Salad
This delectable tuna and dill combination is a must-try. As an added bonus, the recipe is perfect for meal prep enthusiasts, as it can be stored in your fridge for up to three days. Feel free to get creative with how you enjoy it – use it as a topping on sandwiches or crackers, or simply serve it straight from the bowl with no judgments passed.
The nutritional details per serving are as follows: 99 calories, 3g of fat, 17g of protein, 1g of carbohydrates, and a negligible 1g each of fiber, sugar.
Greek Pita Sandwich with Chickpeas
With its impressive nutritional profile and versatile nature, this pita-based sandwich is an ideal option for on-the-go. Per serving, it boasts 437 calories, 17g of fat, 18g of protein, 57g of carbohydrates, and a satisfying 12g of fiber. The natural sweetness of the sandwich is balanced by only 5g of sugar. Perfect for making ahead or assembling at work, this Greek-inspired recipe packs all the flavors of the Mediterranean into one convenient package.
10 Minute Peanut Noodles
This peanut noodle recipe is a game-changer when you’re short on time and budget. With a mere 487 calories per serving, it’s not only delicious but also a guilt-free option. Each serving boasts an impressive breakdown: 24g of fat, 20g of protein, 57g of carbs, 3g of fiber, and just 7g of sugar. Whether you’re a busy bee looking for a quick meal solution or just want to satisfy your cravings, this recipe is the perfect companion.
Share it at your next potluck, prep it ahead of time, or enjoy it as a solo treat – we won’t judge! For more calorie-conscious options, check out our collection of 500-calorie meals that are just as tasty.
Ranch Cream Cheese Ham Roll Ups
In terms of nutritional information, each serving of this delightful wrap offers 238 calories, with a breakdown of 20g of fat, 7g of protein, 8g of carbohydrates, and a small but welcome amount of fiber at 1g. Additionally, the dish contains only 2g of sugar. This recipe is not only a treat for the taste buds, but also an economical option that won’t break the bank, thanks to its affordable ingredients. And let’s be honest, who can resist the combination of cream cheese, ham, and ranch?
It’s a match made in heaven. The comforting flavors come together seamlessly, making this wrap a perfect solution for a satisfying lunch.
Veggie Fried Rice
Ditch the takeout menu and opt for a healthier alternative with this recipe! With only 266 calories per serving, it’s a guilt-free way to satisfy your cravings without breaking the bank. The nutritional breakdown is impressive: 4.43g of fats, 10.1g of protein, 45.7g of carbs, 4.2g of fiber, and just 2.6g of sugar per serving. You’ll be hard-pressed to find a takeout option that can compare. The best part?
This dish is not only healthier but also tastes remarkably similar to your favorite Chinese restaurant.
Canned Tuna Pasta
Indulge in the simplicity of this delectable pasta dish, elevated by the humble canned tuna. With its impressive nutritional profile – 448 calories, 3g of fats, 25g of protein, 79g of carbohydrates, 5g of fiber, and only 3g of sugar per serving – it’s a guilt-free delight. This recipe is perfect for busy days when you need a speedy dinner or a satisfying lunch, thanks to the convenience of canned tuna.
Not only does it provide a boost of protein without breaking the bank, but its ease of use makes meal prep a breeze.
Tuna Pasta Salad
Savory Delight Per Serving: This delectable tuna pasta dish packs a punch of flavor and nutrition. With 323 calories per serving, it’s a guilt-free indulgence that won’t leave you feeling drained. The breakdown is impressive – 15g of fats, 14g of protein, 32g of carbs, with a decent amount of fiber (2g) and sugar (3g). When you top this dish with fresh chives and drizzle it with creamy mayo, the result is nothing short of crowd-pleasing.
It’s a must-have at your next potluck or family gathering – everyone will be asking for the recipe!
Lentil Salad with Tuna
Indulge in this refreshing tuna salad, packed with 224 calories per serving. The nutritional breakdown reveals a generous amount of protein (5g), fiber (4g), and carbohydrates (18g) alongside only 2g of fat and 3g of sugar. This light and satisfying meal is perfect for warm weather, combining the savory flavors of tuna with nutritious lentils to create a filling and high-protein lunch option that will keep you satisfied until dinner.
As part of a daily routine, eating a healthy lunch like this salad can be a powerful habit in achieving overall well-being.
Canned Salmon Salad Sandwich
When it comes to convenient and delicious lunches, canned fish is a game-changer. While tuna is often the go-to choice, canned salmon can be just as tasty and nutritious. With 319 calories per serving, this sandwich is a satisfying option that’s packed with protein, fiber, and healthy fats. The nutritional breakdown looks like this: 21.8g of fat, 28.3g of protein, 3.1g of carbs, and only 1g of fiber. Plus, it’s low in sugar at just 1.3g.
To make the most of this canned salmon sandwich, feel free to customize it with your favorite toppings and ingredients. This is a great way to add some excitement to your lunch routine.
Tuna and Sweetcorn Fritters
With its impressive nutritional profile, this tuna and sweetcorn fritter recipe serves as a satisfying conclusion to our list of affordable lunches. A single serving provides 179 calories, with 5.7g of fats, 16.3g of protein, 17g of carbohydrates, and a decent dose of fiber (1.8g) and sugar (2.1g). These fritters offer an unbeatable combination of ease, health, and crunch, making them an excellent choice for a quick meal or as a filling addition to your favorite sandwich.
Serve with a fresh side salad or enjoy the versatility on its own. With this final recipe, we’ve covered 31 budget-friendly lunch ideas – but have we missed any must-haves? Your input is valuable, so let us know in the comments below what’s your go-to cheap lunch solution.