Feed Yourself When Poor: Easy, Cheap Meals That Keep You Full

Running on a shoestring? You don’t have to live on bland rice and beans forever. With a few smart swaps and a little planning, you can enjoy tasty, filling dishes without draining your wallet. Below you’ll find quick breakfast ideas, hearty lunches, and dinner hacks that use pantry staples and keep the cost low.

Quick Breakfasts on a Shoestring

Start the day with something that fuels you and costs pennies. A bowl of rolled oats topped with a spoonful of Greek yogurt, a dash of honey, and a handful of frozen berries gives you carbs, protein, and fiber for under £1. If you’re short on time, blend the oats with milk, toss in a banana, and microwave for a minute – you’ve got the world’s #1 healthy breakfast in five minutes.

Another wallet‑friendly option is the “egg‑in‑a‑hole” using whole‑grain toast. Crack an egg into the center of the bread, cook in a non‑stick pan, and sprinkle with pepper. You’ll get protein, complex carbs, and a satisfying bite without splurging on fancy ingredients.

Hearty Meals That Won’t Empty Your Wallet

For lunch or dinner, aim for high‑satiety foods that keep you full for hours. Legumes are budget champions – a can of chickpeas or a cup of dry lentils can stretch into multiple meals. Toss cooked lentils with sautéed onions, garlic, a splash of soy sauce, and frozen peas for a quick stir‑fry that feels like takeout.

If you crave comfort, try a “pasta water trick” with affordable spaghetti. Cook the pasta, reserve a cup of starchy water, then finish the sauce with a drizzle of olive oil, a handful of grated cheese, and that saved water. The result is a creamy sauce without buying heavy cream.

When you’re craving chicken but don’t want to pay premium prices, look for sales on whole chickens. Roast a whole bird, shred the meat, and freeze portions for soups, salads, or the classic “Chinese‑style” velveting trick that keeps the meat silky and tender.

Don’t forget the power of frozen vegetables. They’re often cheaper than fresh and just as nutritious. Mix them into a simple soup: simmer a bouillon cube, add frozen mixed veg, a handful of beans, and you’ve got a filling bowl for under £0.70.

Snacks can stay cheap too. Make a batch of popcorn on the stove, season with a pinch of salt and nutritional yeast for a cheesy flavor, or slice an apple and dip it in a dollop of peanut butter for a protein kick.

Finally, keep an eye on hidden costs. Buying pre‑cut produce or single‑serve drinks adds up fast. Stick to whole items, use a kitchen scale to portion correctly, and you’ll stretch every pound further.

With these ideas, feeding yourself on a tight budget stops feeling like a chore and becomes a chance to get creative. Mix, match, and tweak the recipes to suit your taste – you’ll be surprised how delicious cheap meals can be.