20 for 20
(20 meals for 4 under $20!)
Most of my posts emphasize adding more plants to your child’s diet, so I have compiled a list of meals that are budget-friendly, mostly plant-based, and follow the Mediterranean diet. There are a few with seafood.
In putting this list together, I used our local Walmart Neighborhood Market for prices. These prices will vary, depending on where you shop, but I was pleasantly surprised to find all the meals were $20 and under and some less than $15.
I did make the assumption that most people will have some of the basics in their pantry such as cooking oils or a few spices, but some of the seasonings are also factored in. I did not include tax. I also listed the price of adding meat in a few items so that you can see that additional cost. Many of the meals are ones that I prepare on a fairly regular basis and will feed at least four.
1. Shrimp with Cauliflower Fried Rice $16.28
Shrimp $8.50/bag (peeled and deveined, uncooked)
Cauliflower veggie rice $2.68/bag x 2 bags Low sodium soy sauce $1.58
1 bag mixed frozen vegetables $.84
2. Buffalo Cauliflower and Black Bean Tacos $12.63
Cauliflower head $2.75 Buffalo sauce $3.58
1 can black beans $.80 Corn tortillas or taco shells $2.50
Shredded cheese $3.00
3. Three Bean Chili $12.05
1 can each kidney, pinto, and black beans $.80 x 3 = $2.40
Low sodium chili seasoning $1.50 (or seasonings of choice)
Large can diced tomatoes $1.40 Green bell pepper $.75
Vegetable broth $2.00 Onion $1.00 Shredded cheese $3.00
(Add lean ground beef or ground turkey for an additional $5-6.00)
Vegetarian Chili with Beans
4. Bean Soup with Pasta (Pasta e Fagioli) $18.16
Great Northern or Cannellini beans $.80 Kidney beans $.80
Onion, celery, carrot $4.00 Diced tomatoes $2.00 Fresh spinach $2.00 Garlic $.50 32 oz. Chicken or vegetable broth (reduced sodium) $2.00
Italian seasonings $1.00 Elbow brown rice pasta $2.18
Parmesan, shaved or shredded $2.88
5. Stuffed Baked Potatoes $13.00
4 baking potatoes $4.00 Sour cream $1.60 Cottage cheese $2.60
Shredded cheese $3.00 Green onion $1.00 Chickpeas (roasted) $.80
6. Sweet Potato/Black Bean Enchiladas $17.30
1 bag frozen, diced sweet potatoes $3.20 1 can black beans $.80
Whole wheat tortillas $3.00 Enchilada sauce (28 oz) $2.50
Onion $1.00 Chopped green chiles $1.80 Garlic $.50
Cumin $1.50 Shredded cheese $3.00
7. Egg Frittata $13.40
Eggs $2.50 Onion $1.00 Spinach $2.30 Milk $1.00
Bell pepper $1.40 Cheese $3.00 Mushrooms $2.20
8. Grain Bowls $16.75
Brown rice $1.50 vs. quinoa $3.50 Mushrooms $2.00
Bell pepper $1.40 Onion $1.00 Tofu $2.00
Cabbage $2.50 Broccoli $1.50 Peas $.85 Shredded carrots $2.00
Grain Bowls - take your pick of grains and veggies!
9. Southwest Salad $17.10
Lettuce $3.00 Cucumber $.70 Tomato $1.50 Corn $.60
Black beans $.80 Avocado $1.00 Tortilla strips $2.50 Cheese $3.00
For dressing: Greek yogurt $1.50 Limes $.35 Salsa $2.50
(add chicken tenderloins $7.50)
10. Vegetarian Bolognese with Pasta (serves 6) $18.86
Large can crushed tomatoes $1.36 1 can cooked lentils $1.20
Tomato paste $.90 Zucchini $.90 Onion $1.00
Garlic $.90 Shredded carrots $2.00 Mushrooms $2.00
Whole grain spaghetti $.1.90 (or vegetable spaghetti $2-3.00)
Salad /lettuce $3.00 Tomato $1.50 Cucumber $.70
French wheat bread $1.50
11. Lemon Parmesan Orzo Shrimp with Asparagus $19.10
Whole wheat orzo $3.00 1 bag frozen, raw peeled shrimp $8.52
Lemons (2) $1.20 Asparagus bunch $3.50 Shredded Parmesan $2.88
12. Huevos Rancheros Burritos $14.60
Eggs $2.50 pinto beans $.80 Chopped green chiles $1.80 Salsa $2.50
Whole wheat tortillas $3.00 Onion $1.00 Cheese $3.00
13. Vegetable Lasagna $18.90
Lasagna noodles $2.00 Mushrooms $2.20 Onion $1.00
Zucchini $1.70 Spinach $2.00 Marinara sauce $3.00
Ricotta cheese $2.50 Mozzarella $2.50 Cottage cheese $2.00
Homemade Vegetable Lasagna
14. Fish Tacos $19.62
Tilapia filets $6.00 Onion$1.00 Corn tortillas $2.12
Shredded cabbage $2.00 Salsa $2.50 Avocado $1.00
Limes $1.00 Cheese $3.00 Low salt taco seasoning $1.00
Delicious Fish Tacos
15. Cauliflower Tikka Masala with Chickpeas $7.45
Cauliflower head $2.75 1 can chickpeas $.80
Tikka masala sauce $3.00 Brown rice $.90
16. Lentil Soup $16.50
Onion $1.00 Lentils $1.35 Carrots $2.00 Celery $1.70
Garlic $1.00 Spinach $2.00 Crushed tomatoes $1.20
Basil $2.00 Oregano $1.00 Sourdough bread $3.25
17. Posole (vegan) $17.60
Onion $1.00 Zucchini $2.00 Carrots $2.00 Hominy $1.00
Poblano peppers $1.20 Chipotle chiles $1.30 Spices $4.00
Fire roasted diced tomatoes $1.50 Pinto beans $1.60
Vegetable broth $2.00
(Add pork for an additional $6-8.00)
Vegan Posole
18. Veggie Pizza $17.50
Cauliflower crust or whole wheat pizza crust (2-3/pack) $5-7.00
Marinara or pizza sauce $2.00 Mozzarella $2.50
Variety of vegetables $5-6.00
Vegetarian Pizza
19. Cauliflower gnocchi with Asparagus and Basil Pesto $18.50
Cauliflower gnocchi $4.00 Asparagus $4.00
Basil pesto $3.50 Salad items $6.00
20. Veggie Lettuce Wraps $20.03
(with crumbled tofu and chopped mushrooms)
Extra-firm tofu $1.70 Fresh mushrooms $2.00 Green onions $.90
Can sliced water chestnuts $1.15 Garlic $.90 Ginger root $.90
Bibb or large leaf lettuce $2.54 Shredded carrots $2.00
For sauce: Hoisin sauce $3.50 Rice vinegar $2.44
Low sodium soy sauce $2.00
(add ground chicken for $3.00)
HAPPY HEALTHY EATING!