12 Meal-Stretchers I Add When Money’s Tight

With a little creativity and the right ingredients, stretching your meals further doesn’t have to mean compromising on taste or nutrition. Here are 12 cost-effective ingredients that you can incorporate into your meals to make them go the extra mile.

Rice: A Versatile Option

Rice is a staple food in many parts of the world and for good reason. It’s inexpensive, filling, and can be used in a wide variety of dishes. From long-grain basmati to sticky short-grain rice, there’s a type of rice to complement every meal. You can make it the star of the dish, like in a vegetable stir-fry or a hearty jambalaya, or use it as a side to bulk up your main course.

Additionally, rice is great for meal prep. You can cook a large batch at the beginning of the week and use it in different recipes throughout the week. From adding it to soups for extra bulk, making fried rice with leftover vegetables, or even using it to make a sweet rice pudding for dessert, the options are endless.

Pasta: A Cheap and Filling Ingredient

Pasta is another fantastic meal-stretcher. Like rice, it’s cheap, filling, and extremely versatile. Whether you’re making a simple spaghetti with garlic and oil, a rich and creamy fettuccine alfredo, or a comforting baked ziti, pasta can take on a myriad of flavors and styles.

What’s more, you can get creative with pasta. Have you ever tried adding it to soup for extra heartiness? Or making a pasta salad with fresh vegetables for a light and refreshing meal? These are just a couple of ways you can stretch your meals with pasta.

Beans: Packed with Nutrition

Beans are a nutritional powerhouse and a fantastic way to stretch your meals. They’re packed with protein, fiber, and a variety of vitamins and minerals. Plus, they’re extremely affordable, especially if you buy them dry and in bulk.

There are countless ways to incorporate beans into your meals. Add them to soups and stews for extra protein and fiber, make a bean salad for a quick and nutritious lunch, or use them to make homemade veggie burgers. And let’s not forget about the classic rice and beans combo, a complete protein that’s as nourishing as it is economical.

Potatoes: More Than Just a Side Dish

Potatoes are often thought of as a side dish, but they can be so much more. They’re inexpensive, filling, and can be prepared in a myriad of ways. From baking to boiling, mashing to roasting, the humble potato can be transformed into a variety of delicious dishes.

What’s more, potatoes are highly nutritious. They’re a good source of vitamins C and B6, potassium, and fiber, especially if you eat the skin. So, don’t just think of potatoes as a side dish. Make them the star of your meal with recipes like a hearty potato soup or a tasty potato curry.

Oats: A Healthy Staple

Oats are a healthy and inexpensive staple that can be used in a variety of meals. They’re high in fiber, which can help you feel full and satisfied, and they’re also packed with essential nutrients like B vitamins, iron, and magnesium.

While most people think of oats as a breakfast food, they can be used in a variety of other dishes as well. Use them to add bulk and nutrition to smoothies, incorporate them into your baking for a boost of fiber, or even use them as a binder in recipes like meatloaf or veggie burgers. With oats in your pantry, the possibilities are endless.

Canned Tuna: A Budget-Friendly Protein

Canned tuna is a budget-friendly source of protein that can be used in a variety of dishes. From tuna salad sandwiches to pasta dishes to tuna patties, there are countless ways to incorporate this versatile ingredient into your meals.

What’s more, canned tuna is a good source of omega-3 fatty acids, which are essential for heart and brain health. So not only is canned tuna affordable, it’s also good for you. Just be sure to choose varieties that are low in sodium and packed in water rather than oil for the healthiest option.

Eggs: A Cost-Effective Protein Source

Eggs are a cost-effective source of high-quality protein, along with a host of other nutrients like vitamin D, choline, and selenium. They’re also incredibly versatile and can be used in a variety of dishes, from breakfast to dinner and everything in between.

Scramble them for a quick and easy breakfast, hard-boil them for a protein-packed snack, or use them to make a frittata with leftover vegetables for a nutritious and economical meal. And let’s not forget about baking. From cakes to cookies, eggs are a staple in most baking recipes.

Frozen Vegetables: A Nutrient-Rich Choice

Frozen vegetables are a nutrient-rich and budget-friendly choice for stretching your meals. They’re often cheaper than fresh vegetables, and because they’re frozen at peak ripeness, they’re just as nutritious. Plus, they’re already chopped and ready to use, which can save you a lot of time in the kitchen.

Add them to stir-fries, soups, and stews for a boost of nutrition, use them to make a quick and easy vegetable curry, or simply steam them for a side dish. With a variety of frozen vegetables in your freezer, you’ll always have a quick and nutritious addition to your meals.

Lentils: A Hearty Option

Lentils are a hearty and nutritious option for stretching your meals. They’re packed with protein and fiber, which can help you feel full and satisfied, and they’re also a good source of essential nutrients like iron, folate, and manganese.

Plus, lentils are incredibly versatile. Use them to make a hearty lentil soup, a filling lentil salad, or even a meatless bolognese sauce. And because they cook quickly and don’t require soaking like other legumes, they’re a great choice for quick and nutritious meals.

Bulk Chicken: A Lean Protein Source

Buying chicken in bulk is a cost-effective way to incorporate lean protein into your meals. Whether you buy a whole chicken and break it down yourself or buy large packs of chicken breasts or thighs, you’ll often save money compared to buying smaller quantities.

Chicken is also incredibly versatile and can be used in a variety of dishes. Roast it for a traditional dinner, use it in stir-fries or soups, or shred it for use in tacos or sandwiches. Plus, you can cook a large batch and use it in different recipes throughout the week, making it a great option for meal prep.

Bread: A Meal-Stretcher Staple

Bread is a meal-stretcher staple that can be used in a variety of ways. From sandwiches to toast to breadcrumbs, bread is a versatile ingredient that can be used in a multitude of recipes.

And don’t just think of bread as a vehicle for other ingredients. Use it to make a satisfying bread pudding, a comforting French onion soup topped with a slice of toasted bread and melted cheese, or even a simple bread and tomato salad. With a loaf of bread in your kitchen, you’re only limited by your imagination.

Cabbage: A Low-Cost Vegetable

Cabbage is a low-cost vegetable that’s packed with nutrition. It’s a good source of vitamins C and K, fiber, and a variety of other nutrients. Plus, it’s incredibly versatile and can be used in a variety of dishes.

Use it to make a hearty cabbage soup, a tangy coleslaw, or a satisfying stir-fry. You can even use the leaves as a wrap for a low-carb option. And because cabbage has a long shelf life, it’s a great vegetable to have on hand for when you need to stretch your meals a little further.