With the ingredients you've provided, I can suggest a variety of budget-friendly meals. Here are a few options along with their nutritional information:

1. Chicken and Vegetable Stir-Fry with Rice

  - Ingredients: Chicken thighs, bell peppers, carrots, onions, garlic, frozen mixed vegetables, rice, olive oil, soy sauce (optional)

  - Instructions:

   1. Cook rice according to package instructions.

   2. In a large skillet, heat olive oil over medium-high heat. Add chopped chicken thighs and cook until browned.

   3. Add diced onions, minced garlic, sliced bell peppers, and sliced carrots to the skillet. Cook until vegetables are tender.

   4. Add frozen mixed vegetables and stir until heated through.

   5. Season with soy sauce if desired.

   6. Serve the stir-fry over cooked rice.

  - Nutritional information: Balanced meal with protein from chicken, vitamins and fiber from vegetables, and carbohydrates from rice.

2. Spaghetti Bolognes

  - Ingredients: Ground beef or turkey, canned tomatoes, onions, garlic, pasta (spaghetti), olive oil, salt, pepper, optional: grated cheese

  - Instructions:

   1. Cook pasta according to package instructions.

   2. In a large skillet, heat olive oil over medium heat. Add chopped onions and minced garlic, cook until softened.

   3. Add ground beef or turkey to the skillet and cook until browned.

   4. Stir in canned tomatoes and simmer for 10-15 minutes.

   5. Season with salt and pepper to taste.

   6. Serve the sauce over cooked spaghetti, optionally topped with grated cheese.

  - Nutritional information: Rich in protein from meat, carbohydrates from pasta, and vitamins from tomatoes and onions.

3.Vegetarian Bean Tacos

  - Ingredients: Canned beans (black beans, kidney beans, chickpeas), tortillas (corn or flour), bell peppers, onions, garlic, olive oil, optional toppings: shredded cheese, salsa, avocado

  - Instructions:

   1. Drain and rinse canned beans.

   2. In a skillet, heat olive oil over medium heat. Add chopped onions and minced garlic, cook until translucent.

   3. Add bell peppers and cook until slightly softened.

   4. Add drained beans and cook until heated through.

   5. Warm tortillas in a separate skillet or microwave.

   6. Fill tortillas with bean mixture and desired toppings.

  - Nutritional information: High in fiber and plant-based protein from beans, with additional vitamins and fiber from vegetables.

These are just a few ideas to get you started. Let me know if you'd like more suggestions or variations!