10 Budget-Friendly Meals Under 400 Calories

January 15, 2016 – 12:35 am

Eating healthy should be a sustainable habit, but it can sometimes feel challenging if you’re eating on a slim budget. To help you make good food without breaking the bank, we’ve compiled 10 budget-friendly recipes that will help you make the most of your hard-earned cash—all for under 400 calories. Check out our post on 10 Tips for Eating Healthy on a Budget to learn more.


Eggs are a versatile and relatively cheap source of lean protein for your morning meal. This recipe features a delicious, mess-free way to enjoy eggs by baking them with shredded potatoes into a dense egg bake. Every square inch of eggs is loaded with lean turkey sausage, onions, bell peppers, spinach and shredded potatoes. Serve with a side salad and fruit for a brunch-worthy meal. Recipe makes 12 servings of 1 three-inch square.

Nutrition (per serving): Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 232mg; Sodium: 480mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 2g; Protein: 13g

Economical items like oatmeal, cinnamon, bananas, eggs and milk come together in this banana oat Greek yogurt recipe. It’s a fiber-friendly, high-protein recipe yielding 6 fluffy pancakes per serving. If you want to keep sugar low, serve with a side of fresh, sliced bananas instead of traditional syrup.

Nutrition (per serving): Calories: 288; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 378mg; Carbohydrate: 47g; Dietary Fiber: 6g; Sugar: 10g; Protein: 20g

If you’re not into fancy breakfast feasts, this recipe is for you. A simple, savory meal is made from spinach, cheese, egg and some seasonings—that’s it! You can purchase fresh spinach to make this dish, but frozen will do in a pinch. The recipe calls for Asiago cheese, but feel free to sub in any cheese you like. Recipe makes 4 servings at 1 egg each.

Nutrition (per serving): Calories: 152; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 179mg; Sodium: 288mg; Carbohydrate: 8g; Dietary Fiber: 4g; Sugar: 1g; Protein: 12g

If you’re in the habit of grabbing a hot egg sandwich on your way to work, this breakfast burrito is for you. Make these burritos in advance, then wrap them up and freeze. When you wake up in the morning, simply pop one in the toaster oven to heat while you’re getting ready, then take it with you on the go—it’s genius! Recipe makes 4 servings at 1 burrito each.

Nutrition (per serving): Calories: 226; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 113mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 10g; Sugar: 7g; Protein: 13g

Source: blog.myfitnesspal.com

Presto Presto 06626 11 inch Electric Skillet w/glass lid
Kitchen (Presto)
  • High sidewalls and tempered glass cover make it ideal for breakfast, lunch, dinner and entertaining
  • Tempered glass cover lets you see what is inside
  • Deluxe nonstick surface inside and out for stick-free cooking and no-scour cleaning. dishwasher safe with heat control removed.
  • Control Master heat control automatically maintains the proper cooking temperature.
  • Saves energy - it is more efficient than using a range burner or oven. 120 volts, 1 watts
Ahmad Tea Ahmad Tea Earl Grey Aromatic Loose Tea, Ceylon Caddy, 17.6 Ounce
Grocery (Ahmad Tea)
  • A premium tea with rich taste and color
  • Well flavored with bergamot to give a distinct earl grey flavor
  • Ahmad Tea is a member of the United Kingdom Tea Council
  • Ahmad Tea is proud to belong to the Ethical Trade Partnership (ETP)  and continue our commitment to sourcing our teas in a responsible way
Runa LLC Runa Amazon Guayusa Tea Box, Ginger Citrus, 16 Tea Bags, 1.13 Ounce
Grocery (Runa LLC)
  • Organic certified; Fair Trade certified; partnership with over 2, indigenous farming families
  • Non-GMO certified; Kosher certified
  • Clean, focused, balanced energy; 21mg caffeine
  • 100mg polyphenols; No tannins - naturally smooth and sweet
  • Shade grown in biodiverse agroforestry plots, supporting rainforest conservation

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