TikTok Is Full of 'Recession Meals': Are They Healthy?

As rising food prices and uncertainty caused by tariffs make Americans brace for potential recession, TikTok users share their cheap meal recipes. We asked an expert to assess whether these budget meals can be part of a healthy diet.

The price of food in 2025 is predicted to rise slightly faster than the historical average rate, according to the Economic Research Service. Food-at-home prices are anticipated to increase 3.2%, while food-away-from-home prices are likely to grow 3.8%.

President Donald Trump's chaotic tariffs policy raised the odds of recession to over 50%, while plummeting consumer confidence may serve as another warning of an upcoming economic downturn.

Recession talk is now even on social media, known for portraying lavish lifestyles and glamorized versions of reality. Hashtags referring to Great Depression-era recipes and frugal meals are all over the networks, with some creators claiming they eat like 'Medieval peasants.'

"If this is your first time being poor, I'm Kiki and I'm trying to make it affordable to eat using depression, recession, and war time recipes," says TikToker Kiki Rough whose cheap meal recipes earned her 285,000 followers.

While these meals can help save money, can they help meet nutritional needs? We asked Sandra Vigelienė, a WellnessPulse content researcher with a background in nutrition.

'Hobo' stew

Also known as mulligan stew, the dish dates back to the Great Depression. It was a common meal for migrant workers, who were called the now-derogatory term ‘hobos,’ and involved throwing any meat and vegetables at hand.

The version of hobo stew shared by a TikToker Kiki Rough contains only vegetables, but any meat of choice can be added.

@kikirough As requested 🫡 Irish style stew / cabbage is my comfort food. Its giving, “please sir, may I have another?” 👦 #soup #recipe #cheap #save #saving #savemoney #money #cash #cheapmeal #cheapmeals #recipes #kitchen #stew #howto #learning #learn #teach #vegetables #vegetarian #vegetarianrecipe #easy #quick #onepotmeals #potato #carrot #broth #delicious #irish #series #fy #fyp #foryou ♬ original sound - Kiki Rough

Ingredients: Half a cabbage, three carrots, half an onion, three potatoes, oil, garlic, pepper, and bouillon cubes. It can be served with cream or cheese.

Vigelienė says the base ingredients, such as cabbage, carrots, and onions, are great sources of dietary fiber, essential vitamins and minerals such as vitamin C, vitamin A, and potassium, among others.

By supporting gut and heart health, dietary fiber meaningfully contributes to overall well-being. Adults need around 14 g of fiber for every 1,000 kcal consumed, according to the Dietary Guidelines for Americans. In a standard 2,000 kcal diet, that would be 28 g.

Moreover, vitamins and minerals are important for maintaining bodily functions. For example, vitamin C protects cells from damage caused by harmful compounds called free radicals and helps the body make collagen, a protein that is involved in wound healing.

However, as the recipe may lack protein, its sources like lentils, beans, tofu, or poultry could be added, Vigelienė says. According to the Centers for Disease Control and Prevention, adult women need 46 g of protein daily, and men need 56 g.

"For those limiting sodium intake, I would recommend looking for low-sodium bouillon cubes," Vigelienė says.

Bean loaf

Beans became an absolute staple during the Great Depression due to their low price and high protein content. A TikTok user, Dean Bosko, recently shared a recipe for a bean loaf made from leftovers while he was waiting for the next paycheck.

@deanbosko #creatorsearchinsights bean loaf I took cooked beans and sautéed them with onions, added a creamy sauce, and then stirred in cornmeal. Then let it chill in a loaf pan and sliced it and seared it. Pretty good bean loaf #cookingonabudget #makedinnerwithme #easyrecipe #budgetmeal #foryou #fyp #foryoupage #cookingathome #strugglemeal #cheapmeal #beans #corn ♬ original sound - Dean | Budget Friendly Food

Ingredients: Onions, beans, homemade brava sauce, and cornmeal. It can be served with pickles and fermented greens.

Vigelienė says that bean loaf provides essential nutrients, such as protein and dietary fiber. For example, a 100 g serving of cannellini beans contains 21.6 g of protein, which is nearly half of the recommended daily intake for women.

Moreover, fermented greens or vegetables may complement the meal from a texture and taste perspective and provide some beneficial bacteria to support gut health.

However, Vigelienė recommends balancing the meal even further by adding some frozen vegetables such as carrots, zucchini, spinach, broccoli, which could be included in the loaf or added as a side.

She tells WellnessPulse, "This would provide a higher vitamin and mineral diversity in the meal. Meanwhile, to increase protein quality and diversity of amino acids, I would recommend adding a higher variety of legumes."

Recession pasta

Can you make an easy and nutritious meal that costs under $5? Absolutely yes, according to a TikToker, Kimmie, who shared a recipe of alphabet pasta with vegetables.

@lolitskimmiee Recession meal 2025 ☹️ I live in the Midwest, prices are different depending where you live but it’s still cheap, easy, tasty, and makes a lot. And toddlers like it. So 🤷🏻‍♀️ #sahm #relateable #foodtiktok #cheaptok #cheapmeals #recession #moneytips ♬ Romantic Classical Piano Solo - FREDERIC BOUCHAL

Ingredients: Carrots, zucchini squash, spinach, diced tomatoes, pasta, and tomato paste. To increase protein, consider blending in beans or serving the meal with hot dogs. Pasta can be topped with cheese.

According to Vigelienė, a few tweaks could make this recipe nutritionally balanced while still simple, budget-friendly, and comforting.

Sandra Vigelienė, BSc

Health Content Researcher

Instead of the suggested hot dogs, you can use products with less sodium, such as lean chicken or other poultry products to complement the meal and avoid overly processed ingredients. If possible, upgrade the meal using whole grain pasta, lentil, or chickpea pasta for fiber increase.

Resources for healthy meals on a budget

About three in five (61%) Americans reported stressing over paying for groceries in the past month, according to a 2025 Lemon Tree survey. As the end of these struggles may be nowhere near, here's a list of resources of healthy budget meals recipes:

• The WellnessPulse analysis looked into the healthy alternatives to foods affected by tariffs, such as avocados, salmon, and bell peppers.
• The World Cancer Research Fund provides a list of budget meals that can help ensure the intake of essential nutrients and reduce the risk of developing cancer.
• Healthy meals on a budget ideas can also be found on the Supplemental Nutrition Assistance Program website.
• The American Diabetes Association offers diabetes-friendly, economical eats that can benefit anyone concerned about their metabolic health.
• Recipes for budget and nutritious meals that protect heart health can be found on the American Heart Association website.

The takeaway

Some budget meals shared by TikTok users can be a part of a healthy diet, especially if sources of lean protein are added and whole-grain products are used.