My family loves these two easy, fast and frugal meals that were my stand-bys when I lived alone:
Whole Wheat Pasta w/ Eggs
Cook whole wheat pasta (any kind) according to directions and drain. Place drained pasta in a skillet over medium heat. If you use nonstick you shouldn’t need any oil. Scramble a couple of eggs (or egg whites) and pour it on top. Cook as you would scrambled eggs and season with salt and pepper.
You can top this with chopped tomatoes, chunks of avocado, a sprinkle of cheese, some pieces of broccoli, or anything else that sounds good.
Brown Rice and Beans
Cook brown rice according to directions.
Heat a 15oz. can of black beans (you can rinse and drain first or use the juice from the can – -depending on whether the extra salt bothers you) and a 15oz. can of diced tomatoes (any variety – fire roasted are particularly good) together in one saucepan. Season lightly with some chili powder.
Spoon beans and tomatoes over brown rice.
This one can also be topped with some shredded cheese, avocado or nonfat yogurt.
If you want it to be really frugal use dried beans instead of canned.
Good luck!