A SMALL MENU · A NEXT USE FOR EVERY OPEN PACKAGE
Cheap meals for one person are easier to choose when you know the portion, the work involved, and what each ingredient will actually cost. These ten options cover breakfast, lunch, and dinner using ordinary groceries, with amounts for one serving and a next use for unfinished packages.
Choose two or three meals that share foods you already have. You do not need to buy every ingredient below. For evening meals designed specifically around a fuller dinner plate, see these budget dinners for one person.
Pick a Meal You Can Make Today
Start with ingredients you already own. Each option makes one serving; click its name for quantities and instructions. Times are estimates and include preparation. Rice meals include cooking fresh rice.
If you are starting with an empty kitchen, this guide to setting up a first-apartment kitchen on a budget helps you choose equipment around the meals you intend to cook.
Costs are worked examples in US dollars, not current store quotes or a price survey. They count the ingredients used, plus $0.05 per meal for salt and seasonings. Checkout totals, energy, travel, and tax are excluded. Optional additions cost extra.
The $0.05 is a budgeting allowance for the small seasoning amounts, not a measured expense. One teaspoon of oil or soy sauce is treated as 5 ml. The peanut-butter tablespoon is assumed to weigh 16 g.
See the price assumptions behind these examples
Rolled oats 1,000 g · $3.50
Milk 2,000 ml · $3.00
Banana 1 medium · $0.35
Peanut butter 454 g · $2.50
Sliced bread 20 slices · $2.50
Eggs 12 eggs · $3.60
Large flour tortillas 8 tortillas · $2.50
Fresh tomatoes 1,000 g · $3.00
Canned chopped tomatoes, with juice 400 g · $1.20
Canned white beans One 15 oz can (about 425 g net); assumed 240 g drained edible yield · $1.10
Canned black beans One 15 oz can (about 425 g net); assumed 240 g drained edible yield · $1.10
Cabbage 1,000 g · $2.00
Canned tuna One 5 oz can (about 142 g net); assumed 112 g drained edible yield · $1.25
Frozen peas 454 g · $1.50
Dry pasta 454 g · $1.25
Frozen chopped spinach 340 g · $1.50
Cooking oil 500 ml · $4.00
Soy sauce 150 ml · $1.50
Cheddar 227 g · $2.50
Dry long-grain white rice 907 g · $2.50
Bean and tuna costs use the assumed drained weights above, not the liquid-filled can weight. Check your actual yield. Cost per meal = sum of each package price × amount used ÷ usable package amount, plus the seasoning allowance. Totals are rounded only after adding the ingredients.
The assumed produce package weights are usable amounts for the calculations. If trimming cabbage or tomatoes reduces the usable yield, adjust the cost per gram. The whole-banana price includes its peel; only the edible part is served. Bean and tuna purchase costs are assigned across the drained contents, so discarded canning liquid is not counted as usable stock.
10 Cheap Meals for One Person
Portions are starting points; adjust them to your appetite and needs. Weights refer to dry pasta or rice, drained beans or tuna, and vegetables before cooking. Wash fresh produce. Follow frozen-food package cooking instructions. Cook scrambled eggs until fully set and egg mixtures to 160°F (71°C), following the FoodSafety.gov temperature chart.
Use a food thermometer for the temperature checks. If a refrigerated cooked component is used in any recipe, heat the finished dish to 165°F (74°C). Preparation times are estimates; the food and its package instructions determine when it is ready.
1. Peanut Butter Banana Oats
$0.90
Example ingredient cost · one serving · 10–15 min total
Equipment: Saucepan.
Ingredients: 40 g rolled oats (about ½ cup), 180 ml milk (¾ cup), 60 ml water (¼ cup), 1 medium banana, and 1 tablespoon peanut butter (16 g).
Method: Bring the milk and water to a gentle simmer. Stir in the oats and cook, stirring, until tender; use the timing on your oat package. Add water if needed. Stir in the peanut butter and top with the sliced banana.
2. Egg and Tomato Breakfast Wrap
$1.24
Example ingredient cost · one serving · 10–15 min total
Equipment: Nonstick skillet.
Ingredients: 1 large flour tortilla (about 10 inches), 2 eggs, 80 g diced fresh tomato, and 1 teaspoon oil.
Method: Warm the tortilla briefly in a dry skillet and set aside. Heat the oil, then cook the tomato until excess liquid evaporates. Add beaten eggs and stir until fully set. Spoon into the tortilla and fold. Add salt or pepper to taste.
3. Skillet French Toast With Banana
$1.08
Example ingredient cost · one serving · 15–20 min total
Equipment: Bowl + nonstick skillet.
Ingredients: 2 bread slices, 1 egg, 60 ml milk (¼ cup), 1 medium banana, and 1 teaspoon oil; cinnamon is optional.
Method: Beat the egg and milk in a shallow bowl. Briefly soak both bread slices, turning to coat. Heat the oil over medium-low heat and cook both sides until golden and the center is set and reaches 160°F (71°C). Lower the heat if the outside browns first. Serve with banana slices.
If egg-and-milk mixture remains in the bowl, cook it fully in the pan to 160°F and serve it beside the toast. The cost assigns the whole egg and measured milk to this meal.
4. Warm White Bean Tomato Toast
$1.41
Example ingredient cost · one serving · 15–20 min total
Equipment: Saucepan + toaster or skillet.
Ingredients: 2 bread slices, 120 g drained canned white beans, 100 g canned chopped tomatoes with juice, 50 g frozen chopped spinach, and 1 teaspoon oil.
Method: Heat the oil, tomatoes, beans, and spinach in a small saucepan. Simmer, stirring and breaking up the spinach, until the vegetables are cooked through according to their package instructions. Mash a few beans to thicken the mixture. Season and spoon onto toasted bread.
5. Tuna and Pea Pasta
$1.26
Example ingredient cost · one serving · 15–20 min total
Equipment: Saucepan + strainer.
Ingredients: 75 g dry pasta (about 2.6 oz), half a drained tuna can (about 56 g in this example), 80 g frozen peas, 50 ml milk, and 1 teaspoon oil.
Method: Cook the pasta in boiling water following its package. Add the peas early enough to complete their stated cooking time. Reserve a little cooking water, then drain. Return to low heat with the tuna, milk, and oil. Stir until hot, adding cooking water a spoonful at a time to loosen.
6. Black Bean and Cabbage Quesadilla
$1.35
Example ingredient cost · one serving · 15–20 min total
Equipment: Nonstick skillet.
Ingredients: 1 large flour tortilla, 120 g drained canned black beans, 60 g finely shredded cabbage, 25 g grated cheddar, and 1 teaspoon oil.
Method: Cook the cabbage in the oil over medium heat until softened. Add the beans, mash lightly, and heat through. Transfer to a plate. Put the tortilla in the skillet, fill one half with the mixture and cheese, and fold. Cook both sides over medium-low heat until crisp and the cheese melts.
7. Egg and Pea Rice Bowl
$1.17
Example ingredient cost · one serving · 25–35 min total
Equipment: Saucepan + skillet.
Ingredients: 60 g dry long-grain white rice (about ⅓ cup), 2 eggs, 80 g frozen peas, 1 teaspoon oil, and 1 teaspoon soy sauce.
Method: Cook the rice with the water quantity and method specified on its package. Meanwhile, cook the peas in a skillet with a splash of water, following their package timing. Let excess water evaporate, add the oil and beaten eggs, and scramble until fully set. Serve over the rice with soy sauce.
8. White Bean Tomato Pasta
$1.65
Example ingredient cost · one serving · 20–25 min total
Equipment: Saucepan + skillet + strainer.
Ingredients: 75 g dry pasta, 120 g drained canned white beans, 150 g canned chopped tomatoes with juice, 80 g frozen chopped spinach, and 1 teaspoon oil.
Method: Cook the pasta according to its package. In a skillet, heat the oil, tomatoes, beans, and spinach; simmer until the spinach is cooked through. Mash a few beans into the sauce. Drain the pasta and toss everything together. Season with herbs, pepper, or garlic powder already on hand.
9. Cabbage and Egg Noodles
$1.15
Example ingredient cost · one serving · 20–25 min total
Equipment: Saucepan + skillet + strainer.
Ingredients: 75 g dry spaghetti, 2 eggs, 100 g finely shredded cabbage, 1 teaspoon oil, and 1 teaspoon soy sauce.
Method: Cook the spaghetti according to its package. Meanwhile, soften the cabbage in the oil, adding a splash of water if it catches. Push it aside and scramble the beaten eggs until fully set. Toss with the drained spaghetti and soy sauce; loosen with a little reserved pasta water.
10. Black Bean Tomato Rice Bowl
$1.61
Example ingredient cost · one serving · 25–35 min total
Equipment: Two small saucepans.
Ingredients: 60 g dry long-grain white rice, 120 g drained canned black beans, 150 g canned chopped tomatoes with juice, 80 g frozen chopped spinach, and 1 teaspoon oil.
Method: Cook the rice according to its package. In a second saucepan, heat the oil, tomatoes, beans, and spinach until the spinach is cooked through and the mixture is hot. Add a little water if it thickens too much. Season with cumin or paprika if available, then spoon over the rice.
Choose Meals That Finish an Open Package
Pair the white bean toast with the white bean pasta: each uses 120 g, so together they use the assumed 240 g drained can. The quesadilla and black bean rice bowl do the same with black beans. Actual can yields vary; measure first, then divide sensibly.
One white-bean can, two different meals
Meal 4: white bean tomato toast. Meal 8: white bean tomato pasta.
120 g + 120 g = 240 g drained beans
Across those two meals, 250 g of the 400 g tomato can is used and 150 g remains. They also use 130 g of the 340 g spinach bag, leaving 210 g frozen. These are shared purchases; do not count a new can or bag for each meal.
One black-bean can, two different meals
Meal 6: black bean and cabbage quesadilla. Meal 10: black bean tomato rice bowl.
120 g + 120 g = 240 g drained beans
Refrigerate the reserved half promptly in a covered container, mark the opening date, and plan the second meal soon or freeze the portion when suitable. A later recipe does not reset the ingredient’s storage time.
Keep unopened dry and frozen foods for later. Give opened perishable ingredients a near-term use or freeze them promptly when suitable; follow package storage instructions. This is a menu of options, not a requirement to prepare all ten. A one-person grocery list with starting quantities can help you plan the rest of your shopping.
Check Portion Cost Against Your Shopping Bill
The white bean pasta example costs $1.65 for the ingredients used. Its unrounded calculation uses $1.25 × 75 ÷ 454 for pasta, $1.10 × 120 ÷ 240 for beans, $1.20 × 150 ÷ 400 for tomatoes, $1.50 × 80 ÷ 340 for spinach, $4 × 5 ÷ 500 for oil, and $0.05 for seasonings.
Buying one package of each of those five main ingredients costs $9.05 under the same assumptions, before buying any seasonings or paying tax. The unused food can support later meals, but you still need the checkout money upfront. Ingredients already at home have a cost too, even when no new purchase is needed today.
Separate the package purchase from the seasoning allowance
Five full packages purchased
$9.05
Ingredients drawn from those packages for one pasta meal
$1.60
Usable food and oil still in those packages
$7.45
The recipe estimate then adds the $0.05 seasoning allowance: approximately $1.60 + $0.05 = $1.65 per serving. The $9.05 checkout excludes any new seasoning purchase. If you need to buy a spice jar, include its full price in today’s bill and allocate only the amount used to the meal.
Open the package-by-package allocation
This allocation is for recipe 8 alone, starting with none of these five packages at home. It does not describe stock after cooking all ten recipes.
Dry pasta — 454 g · $1.25
Used: 75 g dry. Remaining: 379 g dry.
$0.21 used + $1.04 remaining.
White beans — One can, 240 g drained assumed · $1.10
Used: 120 g drained. Remaining: 120 g drained.
$0.55 used + $0.55 remaining.
Canned tomatoes — 400 g including juice · $1.20
Used: 150 g with juice. Remaining: 250 g with juice.
$0.45 used + $0.75 remaining.
Frozen spinach — 340 g · $1.50
Used: 80 g weighed frozen. Remaining: 260 g frozen.
$0.35 used + $1.15 remaining.
Cooking oil — 500 ml · $4.00
Used: 5 ml. Remaining: 495 ml.
$0.04 used + $3.96 remaining.
Before rounding, the five ingredients cost about $1.59944 and the remaining stock carries about $7.45056. The ingredient estimate becomes about $1.64944 after adding the separate $0.05 allowance. Values assume the remaining food stays usable; record discarded food separately.
To compare with takeout, compare the same number of meals and include delivery fees, tips, replacement groceries, and food you discard. Do not turn this ingredient example into a promise of monthly savings. Use your receipts, and choose a weekly meal plan for one only after deciding which dishes you actually want.
Store Extra Food Before Planning the Next Meal
Refrigerate perishable food within two hours, or within one hour above 90°F (32°C). Keep the refrigerator at 40°F (4°C) or below and put cooked extras in shallow containers for prompt cooling. These are part of the official food handling and chilling guidelines.
Label opened packages and follow their storage directions. The rice recipes are sized for fresh cooking; never leave cooked rice on the counter for a later meal. Reheat leftovers to 165°F (74°C). If you prefer to avoid making cooked extras, these meals for one without leftovers focus on that specific problem.
Colorado State University Extension’s kitchen-safety guidance advises using or discarding most cooked leftovers within 3–4 days, storing them in shallow containers, and reheating to 165°F. If you will not use a suitable portion in time, freeze it promptly. Follow any shorter package instruction, and count from the original cooking date when reusing prepared ingredients.
Keep reserved beans, tuna, cut tomatoes, and milk cold and follow their storage instructions. The pairing notes are plans for near-term meals, not a guarantee that every opened food lasts the same number of days.
Frequently Asked Questions
Which meal is cheapest in this list?
The peanut butter banana oats have the lowest ingredient cost under the stated example prices. Your cheapest option may differ if local prices change or you already have ingredients that need using.
Can I make these meals without buying every ingredient?
Yes. Choose a small group, such as the two white bean meals, and buy only what those dishes need. Use suitable foods already at home and recalculate costs after substitutions.
Are these enough food for a whole week?
No. This is a selection of ten individual meals, not a complete seven-day food allowance. Plan enough meals, snacks, and additional portions for your own needs.
Should I double a recipe to save money?
Doubling may save preparation time, but it only helps your budget when you eat the extra portion. Check storage space and timing first. Buying ingredients in larger packages can lower unit prices while raising today’s checkout total.
If a favorite recipe makes four or six servings, learn how to scale it down for one person before measuring the ingredients.
Pick Two Meals Before You Shop
Choose one meal you want now and another that uses an ingredient left from the first. Check what you own, write down only the missing quantities, and compare your actual receipts with the example costs. That gives you a practical starting point without committing to a whole new food routine.
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