

Beans and rice has been the poor man’s nutritional meal for millennia. Throw in a plantain or chicken or tofu occasionally for supplemental nutrients / protein. Add hot sauce for heat. Don’t forget to add salt to taste.
It’s cheap, nutritional and has the added benefit of being tasty.
Chili is another option - tomato, beans a can of pumpkin as filler, maybe a sweet potato. Pepper and onions for taste and some TVP or Beyond Meat crumbles for some chewiness…or ground Turkey if you eat meat. It’s simple and can sustain you for a week. Spice it up with chili powder and cumin, maybe some garlic salt and a lime. I made a crockpot full the other day. There’s a reason cowboys out in the prairie ate this stuff.



Pumpkin is one of my favorite things to add to chili. It serves as a thickener and makes the flavor richer, more bodied.
Chopped Sweet potato is a vegetarian chili addition. I’m personally mixed on it, but it compliments the beans well.