10 Recipes That Will Help You Shed Fat (All Under $5 Per Serving!)

In this post I’m sharing 10 Recipes That Will Help You Shed Fat. You’re going to love this one because each of these recipes are under $5 per serving, with some as low as $1 per serving! Having a budget is SO important, with a proper budget you’ll be able to treat yourself and your family way more! Here’s how you can eat healthy and delicious meals on a budget!

Who doesn’t need a budget nowadays? 

There is no denying that the past 18 months have made us all painfully aware of the importance of having a budget. Between the uncertainty on food availability at the beginning of quarantine, wondering how long lockdown would be in effect, and questions around whether or not jobs would still be there when things went back to ‘normal’… we were definitely made to become more aware of our spending habits. 

Staying within a budget has always been the case when talking about eating healthily and trying to drop a few pounds. It always seems like everything that is ‘good for you’ seems to always be way too expensive. People start to think it’s impossible to eat healthy on a budget.

I have many clients who have reached out to me in concern about food costs! They hear and see celebrities, influencers, athletes who talk about a huge “food game” with” buy this to lose weight” or “you NEED that to look like this!” When in reality, you can most definitely achieve your fitness goals while on a budget. Whether you want to tone up, lose weight, gain weight or muscle, or even if you want to become more healthy because you want to expect someday…

I’M 👏🏼 TELLING👏🏼 YOU👏🏼 IT 👏🏼IS 👏🏼ACHIEVABLE 👏🏼ON👏🏼 A 👏🏼BUDGET👏🏼

So if you’re looking for mouthwatering, delicious but affordable, healthy recipes, I got you covered! Today I’m bringing you 10 Recipes That Will Help You Shed Fat and the best part? All of these recipes are under $5 per serving!

Whether you are just starting to budget meals or you’re well into the game, here are some of my favorite, go-to recipes that your wallet (and husband 😂) will thank you for!

*Please note: These prices are estimations. Prices will change depending on your location and your preferred brand. 

10 Recipes that help you shed fat (recipes under $5 per serving!)

Breakfast Recipes that help you shed fat (for under $5 per serving)

Chicken & Asparagus Frittata

Servings: 4
Preparation Time: 10 minutes
Cooking Time: 12 minutes

Ingredients:

  • ½ cup cooked chicken, chopped
  • 1/3 cup Parmesan cheese, grated
  • 6 eggs, beaten lightly
  • Salt and ground black pepper, to taste      
  • 1 teaspoon unsalted butter
  • ½ cup boiled asparagus, chopped
  • 1 tablespoon fresh parsley, chopped

Instructions:

  1. Preheat the broiler of oven.
  2. In a bowl, add the cheese, eggs, salt and black pepper and beat until well combined.
  3. In a large ovenproof skillet, melt butter over medium-high heat and cook the chicken and asparagus for about 2-3 minutes.
  4. Add the egg mixture and stir to combine,
  5. Cook for about 4-5 minutes.
  6. Remove from the heat and sprinkle with the parsley.
  7. Now, transfer the skillet under broiler and broil for about 3-4 minutes or until slightly puffed.
  8. Cut into desired-sized wedges and serve immediately.

Nutritional Information per Serving:

Calories: 157
Fat: 9.7g
Sat Fat: 3.6g
Carbohydrates: 1.2g
Fiber: 0.4g
Sugar: 0.8g
Protein: 16.5g

Cost of Recipe:

  • chicken 4 oz/ $3.96 per lb = $1.32 
  • Parmesan cheese ⅓ cp/  29.5 per oz = $0.78
  • 6 eggs 12.4 ¢/ea = $0.72
  • Salt and ground black pepper   (78.0 ¢/ea) 75 servings per container = $0.01 x 2 = $0.02  
  • unsalted butter 1 teaspoon (0.16oz)  *  (18.6 ¢/oz) = $0.03
  • asparagus $2.98 whole bunch / 4 servings = $0.74
  • fresh parsley $0.88 whole bunch / 6 servings = $0.14 

Recipe Total: $3.79 *estimation

Cost per serving: ($3.79/4 servings = $0.94)

Spinach Omelet

Servings: 2
Preparation Time: 10 minutes
Cooking Time: 6½ minutes

Ingredients:

  • 4 large eggs
  • ¼ cup cooked spinach, squeezed
  • 2 scallions, chopped
  • 2 tablespoons fresh parsley, chopped
  • ½ cup feta cheese, crumbled
  • Salt and ground black pepper, to taste
  • 2 teaspoons olive oil

Instructions:

  1. Preheat the broiler of oven. 
  2. Arrange a rack about 4-inch from heating element.
  3. Crack the eggs in a mixing bowl and beat well.
  4. Add remaining ingredients except for oil and stir to combine.
  5. In an ovenproof skillet, heat the oil over medium heat.
  6. Add egg mixture and tilt the skillet to spread the mixture evenly.
  7. Immediately reduce the heat to medium-low and cook for about 3–4 minutes or until golden-brown.
  8. Now, transfer the skillet under broiler and broil for about 1½–2½ minutes.
  9. Cut the omelet into desired sized wedges and serve.

Nutritional Information per Serving:

Calories: 283
Fat: 20.8g
Sat Fat: 11.1g
Carbohydrates: 3.8g
Fiber: 0.6g
Sugar: 2.7g
Protein: 18.5g

Cost of Recipe:

  • 4 large eggs 12.4 ¢/ea * 4 = $0.48
  • ¼ cup cooked spinach (18.8 ¢/oz) = $0.36
  • 2 scallions, chopped $0.50 per bunch
  • 2 tablespoons fresh parsley, chopped $0.88 whole bunch / 6 servings = $0.14 
  • ½ cup feta cheese, crumbled (42.4 cents/OZ) = $1.68
  • Salt and ground black pepper, to taste (78.0 ¢/ea) 75 servings per container = $0.01 x 2 = $0.02
  • 2 teaspoons olive oil (20.9 ¢/fl oz) = $0.06

Cost of Recipe: $2.76 *estimation

Cost per serving: ($2.76/2 servings = $1.38) 

Lunch Recipes that help you shed fat (for under $5 per serving)

Chicken & Strawberry Salad

Servings: 8
Preparation Time: 15 minutes
Cooking Time: 16 minutes

Ingredients:

  • 2 pounds boneless, skinless chicken breasts
  • ½ cup olive oil
  • ¼ cup fresh lemon juice
  • 1 garlic clove, minced
  • Salt and ground black pepper, to taste
  • 4 cups fresh strawberries
  • 8 cups fresh spinach, torn

Instructions:

  1. For marinade: in a large bowl, add oil, lemon juice, garlic, salt and black pepper and beat until well combined. 
  2. In a large resealable plastic bag, place the chicken and ¾ cup of marinade.
  3. Seal the bag and shake to coat well.
  4. Refrigerate overnight. 
  5. Cover the bowl of remaining marinade and refrigerate before serving.
  6. Preheat the grill to medium heat. 
  7. Grease the grill grate.
  8. Remove the chicken from bag and discard the marinade.
  9. Place the chicken breasts onto grill and grill, covered for about 5-8 minutes per side.
  10. Remove the chicken breasts from grill and place onto a cutting board for about 5-10 minutes.
  11. Cut each chicken breast into bite-sized pieces.
  12. In a large bowl, add the chicken pieces, strawberries and spinach and mix.
  13. Place the reserved marinade and toss to coat. 
  14. Serve immediately.

Nutritional Information per Serving:

Calories: 356
Fat: 21.4g
Sat Fat: 4g
Carbohydrates: 6.1g
Fiber: 2.1g
Sugar: 3.8g
Protein: 34.2g

Cost of Recipe:

  • 2 pounds boneless, skinless chicken breasts $3.96 per lb = $7.92
  • ½ cup olive oil (20.9 ¢/fl oz) = $0.08
  • ¼ cup fresh lemon juice (9.3 ¢/fl oz) = $0.18
  • 1 garlic clove, minced $0.44 each bulb 
  • Salt and ground black pepper, to taste (78.0 ¢/ea) 75 servings per container = $0.01 x 2 = $0.02
  • 4 cups fresh strawberries (14.5 ¢/oz) = $4.48
  • 8 cups fresh spinach, torn (18.8 ¢/oz) =$1.53

Cost of Recipe: $14.65

Cost per serving: ($14.65/8 servings = $1.83)

Tuna Burgers

Servings: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes

Ingredients:

  • 15 ounces water-packed tuna, drained
  • 3 large eggs
  • ½ cup red onion, chopped
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried parsley
  • ½ teaspoon dried dill
  • 1 teaspoon garlic powder
  • Salt and ground black pepper, to taste
  • 3 tablespoons olive oil
  • 10 cups fresh baby spinach

Instructions:

  1. In a large bowl, add all ingredients except for oil and spinach and mix until well combined.
  2. Make 12 small sized patties from the mixture.
  3. In a large skillet, heat the over medium heat and cook 6 patties for about 2-3 minutes per side.
  4. Repeat with the remaining mixture.
  5. Divide the spinach onto serving plates.
  6. Top each plate with 2 patties and serve. 

Nutritional Information per Serving:

Calories: 188
Fat: 10.4g
Sat Fat: 1.8g
Carbohydrates: 3.3g
Fiber: 1.4g
Sugar: 1g
Protein: 21g

Cost of Recipe:

  • 15 ounces water-packed tuna, drained (13.6 ¢/oz) = $1.95
  • 3 large eggs 12.4 ¢/ea * 3 = $0.36
  • ½ cup red onion, chopped ($0.78 for full onion)
  • 1 tablespoon fresh lemon juice (9.3 ¢/fl oz) = $0.05
  • 1 teaspoon dried parsley $0.98 whole bottle 
  • ½ teaspoon dried dill $1.98 whole bottle
  • 1 teaspoon garlic powder $1.98 whole bottle
  • Salt and ground black pepper, to taste (78.0 ¢/ea) 75 servings per container = $0.01 x 2 = $0.02
  • 3 tablespoons olive oil (20.9 ¢/fl oz) = $0.3
  • 10 cups fresh baby spinach (31.3 ¢/oz) =$2.94

Cost of Recipe: $11.32

Cost per serving: ($11.32/4 servings = $2.83)

Dinner Recipes that help you shed fat (for under $5 per serving)

Bruschetta Chicken

Servings: 4
Preparation Time: 10 minutes
Cooking Time: 12 minutes

Ingredients:

For Chicken:

  • 2 (8-ounce) boneless, skinless chicken breasts, halved horizontally 
  • 2 teaspoons garlic, minced
  • 3 teaspoons Italian seasoning
  • Salt, to taste
  • 1 tablespoon butter 

For Topping:

  • 4 tomatoes, chopped finely
  • 3 garlic cloves, chopped finely
  • 4 tablespoons fresh basil, shredded
  • 2 tablespoons olive oil
  • Salt, to taste

Instructions:

  1. For chicken: in a bowl, add the chicken, garlic, Italian seasoning and salt and mix well.
  2. In a skillet, melt the butter over medium-high heat and sear the chicken breasts for about 6 minutes per side or until done completely.
  3. Meanwhile, for topping: in a bowl, add all the ingredients and mix.
  4. Remove the skillet from the heat and divide the chicken breasts onto serving plates.
  5. Serve immediately with the topping of tomato mixture.

Nutritional Information per Serving:

Calories: 340
Fat: 19.6g
Sat Fat: 5.3g
Carbohydrates: 6.4g
Fiber: 1.6g
Sugar: 3.6g
Protein: 34.2g

Cost of Recipe:

  • 2 (8-ounce) boneless, skinless chicken breasts, halved horizontally $3.96 per lb = $4.95
  • 2 teaspoons garlic, minced $0.44 each bulb 
  • 3 teaspoons Italian seasoning $0.98
  • 1 tablespoon butter (18.6 ¢/oz) = $0.09
  • For Topping:
  • 4 tomatoes, chopped finely $0.29 each tomato *4 = $1.16
  • 3 garlic cloves, chopped finely *use above*
  • 4 tablespoons fresh basil, shredded $1.98 Whole package
  • 2 tablespoons olive oil (20.9 ¢/fl oz) = $0.06
  • Salt, to taste (78.0 ¢/ea) 75 servings per container = $0.01

Cost of Recipe: $9.67

Cost per serving: ($9.67/4 servings = $2.41)

Herbed Pork Tenderloin

Servings: 6
Preparation Time: 10 minutes
Cooking Time: 25 minutes

Ingredients:

  • 3 medium garlic cloves, minced 
  • 1 teaspoon dried rosemary, crushed 
  • ½ teaspoon cayenne pepper 
  • 1 teaspoon dried thyme, crushed 
  • 1 teaspoon dried oregano, crushed 
  • Salt and ground black pepper, to taste
  • 2 pounds pork tenderloin 

Instructions:

  1. Preheat the oven to 400 degrees F. Grease a roasting pan.
  2. In a bowl, mix together all the ingredients except for pork.
  3. Rub the pork with garlic mixture evenly.
  4. Place the pork tenderloin into the prepared roasting pan. 
  5. Roast for about 25 minutes or until desired doneness.
  6. Remove the roasting pan from oven and place the pork tenderloin onto a cutting board for about 10-15 minutes.
  7. With a sharp knife, cut the pork tenderloin into desired size slices and serve.

Nutritional Information per Serving:

Calories: 221
Fat: 5.4g
Sat Fat: 1.9g
Carbohydrates: 1g
Fiber: 0.3g
Sugar: 0g
Protein: 39.7g

Cost of Recipe:

  • 3 medium garlic cloves, minced $0.44 each bulb
  • 1 teaspoon dried rosemary, crushed $1.98 whole bottle
  • ½ teaspoon cayenne pepper $1.98 whole bottle
  • 1 teaspoon dried thyme, crushed $1.98 whole bottle
  • 1 teaspoon dried oregano, crushed $0.98 whole bottle
  • Salt and ground black pepper, to taste (78.0 ¢/ea) 75 servings per container = $0.01 x 2 = $0.02
  • 2 pounds pork tenderloin ($3.66/lb) * 2 = $7.32

Cost of Recipe: $17.02

Cost per serving: ($17.02/6 servings = $2.83)

Snacks Recipes that help you shed fat (for under $5 per serving)

Strawberry Yogurt Smoothie

Servings: 2
Preparation Time: 10 minutes

Ingredients:

  • 1½ cups frozen strawberries 
  • 1 medium banana, peeled and sliced 
  • ¼ cup old-fashioned oats 
  • 1 cup plain Greek yogurt 
  • 1 cup milk 

Instructions:

  1. Add all the ingredients in a high-power blender and pulse until creamy.
  2. Pour the smoothie into two glasses and serve immediately.

Nutritional Information per Serving:

Calories: 274
Fat: 5.7g
Sat Fat: 3.4g
Carbohydrates: 40.6g
Fiber: 4.8g
Sugar: 15g
Protein: 17.8g

Cost of Recipe:

  • 1½ cups frozen strawberries (13.0 ¢/oz) = $0.97
  • 1 medium banana, peeled and sliced $0.20 each 
  • ¼ cup old-fashioned oats (5.9 ¢/oz) = $0.84
  • 1 cup plain Greek yogurt (10.8 ¢/oz) = $0.95
  • 1 cup milk (1.9 ¢/fl oz)

Cost of Recipe: $3.32

Cost per serving: ($3.32/ 2 servings = $1.66)

Roasted Edamame

Servings: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes

Ingredients:

  • 2 cups frozen shelled edamame, thawed
  • 2 teaspoons olive oil

Instructions:

  1. Preheat the oven to 450 degrees F.
  2. In a bowl, add all ingredients and toss to coat well.
  3. Place the edamame onto the prepared baking sheet and spread in an even layer.
  4. Roast for about 15-20 minutes, stirring once halfway through.
  5. Remove from the oven and let the edamame cool completely before serving.

Nutritional Information per Serving:

Calories: 208
Fat: 11g
Sat Fat: 1.3g
Carbohydrates: 14.1g
Fiber: 5.4g
Sugar: 0g
Protein: 16.6g

Cost of Recipe:

  • 2 cups frozen shelled edamame, thawed (17.4 ¢/oz) = $2.38
  • 2 teaspoons olive oil (20.9 ¢/fl oz) = $0.06

Cost of Recipe: $2.44

Cost per serving: ($2.44/4 servings = $0.61)

Vegan Recipes that help you shed fat (for under $5 per serving)

Veggies & Rice Pilaf

Servings: 4
Preparation Time: 15 minutes
Cooking Time: 1 hour

Ingredients:

  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1¼ cups brown rice, rinsed
  • 2 cups vegetable broth
  • Salt and ground black pepper, to taste
  • 1 red bell pepper, seeded and chopped
  • 2 cups fresh mushrooms, sliced 
  • 4 scallions, chopped
  • 1 (15-ounce) can red kidney beans, drained and rinsed
  • 2 tablespoons almonds
  • 2 tablespoons fresh parsley, chopped

Instructions:

  1. In a large pan, heat the oil over medium heat and sauté the onion for about 4-5 minutes. 
  2. Add the garlic and mushrooms and cook about 5-6 minutes.
  3. Stir in the rice and cook for about 1-2 minutes, stirring continuously. 
  4. Stir in the broth, salt and black pepper and bring to a boil. 
  5. Reduce the heat to low and simmer, covered for about 35 minutes, stirring occasionally.
  6. Add in the bell pepper and beans and cook for about 5-10 minutes or until all the liquid is absorbed.
  7. Remove from the heat and set aside, covered for about 5 minutes.
  8. With a fork, fluff the rice mixture. 
  9. Serve hot with the garnishing of almonds and parsley.

Nutritional Information per Serving:

Calories: 425
Fat: 11.6g
Sat Fat: 1.8g
Carbohydrates: 66.9g
Fiber: 9.3g
Sugar: 4.9g
Protein: 15g

Cost of Recipe:

  • 2 tablespoons olive oil (20.9 ¢/fl oz) = $0.06
  • 2 garlic cloves, minced $0.44 each bulb 
  • 1¼ cups brown rice, rinsed (4.3 ¢/oz) = $0.35
  • 2 cups vegetable broth (3.8 ¢/oz) = $0.48
  • 2 cups fresh mushrooms, sliced (18.5 ¢/oz) = $1.58
  • Salt and ground black pepper, to taste (78.0 ¢/ea) 75 servings per container = $0.01 x 2 = $0.02
  • 1 red bell pepper, seeded and chopped $1.38 each
  • 4 scallions, chopped $0.50 per bunch
  • 1 (15-ounce) can red kidney beans, drained and rinsed (3.7 ¢/oz) = $0.45
  • 2 tablespoons almonds (31.0 ¢/oz) = $0.17
  • 2 tablespoons fresh parsley, chopped $0.88 whole bunch / 6 servings = $0.14 

Cost of Recipe: $5.57

Cost per serving: ($5.57/4 servings = $1.39)

Beans & Mushroom Chili

Servings: 4
Preparation Time: 15 minutes
Cooking Time: 1¼ hours

Ingredients:

  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 carrot, peeled and chopped
  • 1 large bell pepper, seeded and chopped
  • 2 teaspoons dried oregano
  • 1 tablespoon red chili powder
  • 1 tablespoon ground cumin
  • Salt and ground black pepper, to taste
  • 8 ounces canned red kidney beans, rinsed and drained
  • 8 ounces canned black beans, rinsed and drained
  • 2 cups tomatoes, chopped finely
  • 1½ cups vegetable broth

Instructions:

  1. In a large Dutch oven, heat the oil over medium heat and cook the onions, carrot and bell pepper for about 8-9 minutes, stirring frequently.
  2. Stir in the garlic and cook for about 1-2 minute, stirring frequently.
  3. Add the oregano, spices, salt and black pepper and cook for about 1-2 minutes.
  4. Stir in the beans, tomatoes and broth and bring to a boil.
  5. Reduce the heat to low and simmer, covered for about 1 hour, stirring occasionally.
  6. Serve hot.

Nutritional Information per Serving:

Calories: 404
Fat: 9.4g
Sat Fat: 0.8g
Carbohydrates: 60.9g
Fiber: 22.9g
Sugar: 7g
Protein: 23.1g

Cost of Recipe:

  • 2 tablespoons canola oil (3.9 ¢/fl oz) = $0.39
  • 1 medium onion, chopped ($0.78 for full onion)
  • 1 large bell pepper, seeded and chopped $1.38 each
  • 2 garlic cloves, minced $0.44 each bulb 
  • 1 carrot, peeled and chopped $0.67 whole carrot
  • 2 teaspoons dried oregano $0.98 whole bottle
  • 1 tablespoon red chili powder $0.98 whole bottle
  • 1 tablespoon ground cumin $1.98 whole bottle
  • Salt and ground black pepper, to taste (78.0 ¢/ea) 75 servings per container = $0.01 x 2 = $0.02
  • 8 ounces canned red kidney beans, rinsed and drained (3.7 ¢/oz) = $0.45
  • 8 ounces canned black beans, rinsed and drained $0.58 whole can
  • 2 cups tomatoes, chopped finely $0.29 each tomato *2 = $0.58
  • 1½ cups vegetable broth (3.8 ¢/oz) = $0.36

Cost of Recipe: $9.59

Cost per serving: ($9.59/4 servings = $2.39)


Wooooow! 10 Recipes that will help you shed fat! I hope you’re excited because this is one of my favorite things I’ve put together for you! Not only will these recipes help you shed fat, but they’re also 10 recipes for under  $5 per serving!

These 10 recipes have definitely helped me stay focused and confident in getting meals on the table whether for myself or the whole family! Remember, your fitness goals are not to be determined whether or not you can afford your grocery shopping. It may take some time and a bit more planning to budget but you can do it. You can find recipes for under $5 a serving.

Dreaming of more recipes like this that will have your kids begging for more? It doesn’t have to just be a dream! I’ve created an eBook with 50 recipes that are kid AND husband-approved. Get your copy today. “50 Delicious Recipes For The Whole Family”.

Let me know if you find inspiration for your own recipe by tagging me on IG @nathaliamelofit! I love cooking with you guys over on Instagram. 

And if you LOVED these recipes, make sure to share it with your friends and family! Make sure to save it on Pinterest so you can find it when you’re roaming the supermarket! Help other mamas find 10 easy recipes that will help you shed fat! (And all for under $5 per serving!)