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My tip is rice for calories, veggies for nutrition, dry beans/chicken for protein. Frozen veggies can get very cheap.
Potatoes are also super good and allow for a lot of variety. To make something tasty like mashed it does require butter and milk.
Side tip for rice, rice cookers are pretty cheap and save you plenty of time. You just toss in rice, water and salt in the correct quantities and good rice comes out. You can also make whole meals with it by putting some oil and frozen veggies.
For taste spices are key and big quantities of spice don't cost much per dish. It takes some experimenting but once you get a hang of it it becomes very nice and easy. Garlic/onion powder, cayenna pepper, salt and pepper improve almost every dish.
One caveat is that seed oils are just not healthy so if the budget allows for olive oil, butter or coconut it's better.