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Kielbasa and sauerkraut! You can generally get both for less than $10 all in, and eat 2-3 times. Put the Kielbasa in a lidded roasting pan with sauerkraut and optionally add about half a bottle of beer for flavor (basically any beer works, my mom always used bud light just because it was around, so the standard does not have to be high) bake at 350° for around 1 - 1.5hrs to be fast, or at 270° for 3-4+ hours for the better slow-cooked version (It's almost impossible to burn this and cooking for longer generally only makes it better in my experience, if the sausage bursts it's definitely done, but kielbasa is typically fully cooked from the store so not too many worries about food-borne illness). Brands of sauerkraut also vary wildly in flavor so try a few. My personal favorite is the jarred Silverfloss brand, and a close second is Libby's.

Got a crockpot/slowcooker? If so, throw a thawed chicken breast in there, season it with paprika, chili powder, cumin, salt and pepper and add a small jar of salsa. Set it to low and go to work.

When you come home. Shred it with a fork. You now have pulled chicken. Put it on a bun and add some bbq sauce. Bon apetit.

But wait. There's more

Day two: slice some peppers and onions. Use the same seasoning on the peppers and onions and move them around in a scorching hot pan. Toss in leftover shredded chicken to warm up and absorb the flavor. I like to squirt some lime juice on it right at the end. Put that on a tortilla and enjoy your chicken fajitas.

Easy and delish and not from frozen. Do multiple breasts and freeze the leftovers for future quick meals.

Black Beans and Rice

Cook 2 cups of rice (rice cooker makes this easy)

Ingredients: 2 cans black beans 1 chopped green pepper 1 chopped onion 1 table spoon butter or oil

Spices: 1 Bay leaf 1 tsp black pepper 1 tbl spoon sugar 1 tsp vinegar (or lime juice) 2 tsp cumin (other potential spices: allspice, ginger)

Garnish: Sour creme (optional) Chopped green onion (optional)

Cook onion and green pepper together with butter/oil Add beans and spices Add sausage if using Add spices Cook together about 45 minutes on low, stirring occasionally Serve over the rice, garnish with sour cream and green onion if desired

For breakfast I like egg cups. Take a muffin tin, spritz with cooking spray, and line each depression with a slice of ham, basically acting like a cupcake wrapper would. Crack an egg in each one. Add some salt, other seasonings, cheese, veggies, whatever else. Bake at 350F, usually for 20-30 minutes but I would recommend checking every 10 to start. Put them in a container and refrigerated for a week or two. Every morning I take 1 or 2 out, microwave them for 30-40 seconds, and put some hot sauce or ranch on them.

For lunch: protein smoothie. Orange juice, vanilla protein powder, peanut butter, ice. Optionally, a banana. I typically make one batch real quick and split it between my wife and I for lunch. Basically add them in and blend until smooth, and I would recommend starting with 1 serving of each basically (8oz OJ, 1 scoop protein, 2tbsp peanut butter, and as much ice as you need for texture). It's like an orange creamsicle- the peanut butter adds a lot of texture but not a ton of peanut flavor that might be weird with orange.

My wife and I are on a low-carb diet, so we use low-sugar OJ and only 4oz. 2 scoops of low-cabe whey protein. Considering switching from peanut to almond butter, or just a bit of peanut oil instead.

For dinner is the real serious meal prep: chicken breast/tenders and vegetables. Put 5lbs of chicken in a casserole dish. Add whatever seasonings you like: pickled jalapeno, soy sauce, rosemary + thyme, Dijon mustard, ranch seasoning, etc. Chicken is an incredible canvas for pretty much any seasoning across the world. Bake at 350F for... At least an hour, probably more like 90 minutes. Get some decent re-usable sectioned containers (microwave + freezer safe required, dishwasher safe is required for me personally too). If you have whole breasts you might want to cut them into portions before cooking (halves or thirds usually. You could cut it into bite-sized pieces if you're ambitious). Or you could cut after cooking, just let it cool off a bit first.

For sides, I like frozen bags of broccoli and cauliflower. Carrots, squash, and peas are good when I'm less concerned about carbs. Some things are better fresh, like mushrooms (with soy sauce), cucumbers (with soy sauce), or other local seasonal stuff. Brussel sprouts are good frozen, better fresh. Artichoke hearts are great. Stuff like onions and bell peppers can be good additions, but j typically need them to be mixed either with each other or something else to work.

The idea is you can put all those containers in a freezer and then microwave them for roughly 3-5 minutes depending on how much is in them. We have a dedicated freezer in our basement for this. It's nice that my wife and I can independently choose whatever flavor we are in the mood for that night.

When the price of chicken has been really high, it's easy enough to switch to another meat. Sausages are good. Pork loin cut into medallions.

All our friends have so many conflicting diets and dietary restrictions that are a certain point we are better off having sinners that are Being Your Own Meal, so those frozen dinners are really nice.

To make these vegetarian... If eggs are alright then you could probably remove the ham from the egg cups, but the egg might stick to the muffin pan. Maybe you could find some other sort of liner. My mom uses canned crescent roll dough in a similar way to make miniature quiches, so maybe something like that would work?

Protein smoothie does not require any animal products. Could be vegan pretty easily as long as you check the ingredients. The big issue is cost, especially for protein powder.

Frozen dinners might be trickier to make vegetarian just because I'm not sure what protein sources would do well frozen and microwaved. Maybe tofu? Or noodles?

Here are some things that I'm not eating on my current diet, but are great for saving money.

Oatmeal for breakfast (make steel-cut oats in a slow cooker,you can add milk, egg, peanut butter, maple syrup, brown sugar, butter, salt, spices, frozen or fresh fruit, protein powder, whatever).

Chilli. If you want ground meat, brown it and season it first (if you aren't familiar with seasonings, start by grabbing a chilli powder mix from the store, look at the ingredients, then buy those things and experiment with proportions). Then add it to a slow cooker. Add at least 1 can of tomato paste, crushed tomatoes, and beans (I like black beans, but kidney is good too). Add more tomatoes and/or beans, or if you really want to save money add rice (might need a bit of water too). Cook on low- it'll probably be ready after 4 hours but will be fine for 8 hours. From there you can dip tortilla chips in it, make some cornbread, pour over rice, make sandwiches like Sloppy Joes, etc.

Rice, bread, noodles, and potatoes are all great cheap fillers.