Being on a tight budget does not mean living on noodles and white bread. Some of the cheapest Nigerian staples — beans, eggs, pap, yam and plantain — are also some of the most nutritious. Here are the most affordable balanced meals from Ilera's library, ranked by what they actually cost to make.
The cheapest balanced meals
| Dish | Calories | Protein | Cost |
|---|---|---|---|
| Beans & sweet potato | 396 kcal | 18g | ₦315 |
| Beans & plantain | 486 kcal | 19g | ₦370 |
| Sardine stew & rice | 537 kcal | 32g | ₦419 |
| Beans, egg & plantain | 480 kcal | 23g | ₦469 |
| Okra soup & eba | 876 kcal | 34g | ₦1,021 |
| Catfish pepper soup | 343 kcal | 42g | ₦1,099 |
| Sweet potato porridge & fish | 411 kcal | 37g | ₦1,227 |
| Jollof rice, chicken & coleslaw | 606 kcal | 46g | ₦1,251 |
Five rules for eating well for less
- Make beans your base. The cheapest protein there is — ewa, moi moi, or beans and plantain.
- Cook in batches. A big pot of stew or soup on the weekend feeds you all week and costs less per meal.
- Buy staples in bulk. Beans, rice, garri and pap are cheaper by the mudu or bag and keep for months.
- Eat seasonal vegetables. In-season produce is a fraction of the out-of-season price.
- Save meat for a few days a week. Eggs and tinned fish cover protein cheaply on the other days.
For the bigger picture on food costs, read what it costs to eat healthy in Lagos. Or let Ilera build a week of meals to a budget and target you set — start free.