Low-cost food options -
Lentils are high in potassium, fiber, and zinc, and can be used in a variety of dishes, such as soups and stews. You can even make your own healthy veggie burgers with them! As we previously mentioned, cereal can be pretty expensive, especially if you are going through multiple boxes per week. Add some honey, chopped up fruit, or even a sprinkle of sugar for a tasty, nutritious alternative to cereal that is much cheaper.
Rivaling potatoes, pasta may just be the king of carbohydrates. This super food is the ultimate ingredient to use in so many meals. Peanut butter is a particularly nutritious food when eaten in little amounts since it is high in good fats, niacin, vitamin E, and manganese.
Next up, we have a fan favorite of college students around the world. The best part about ramen noodles is that you can eat them on their own, without any other ingredients, and they still taste great!
Just like pasta, rice is another staple food that should always be stored in your kitchen cupboard. You can eat it alone, or pair it with a larger meal. Brown rice is more nutritious than white rice, but it takes longer to prepare and costs more.
In the appropriate conditions, white rice can last up to a year. No one wants to eat an unseasoned chicken, and every meal deserves a sprinkling of salt and pepper, at least. There are so many choices to pick from, but we believe that every kitchen should have some salt and pepper.
We also recommend grabbing some mixed herbs and spices. A bag of sugar, or, at the absolute least, a sugar substitute, should be kept in every modest kitchen cabinet. Sometimes, a simple cup of tea can keep hunger pangs at bay.
With just a single spoonful of sugar, you can get that boost that you need to get through your day. Crackers are a great ingredient to have handy in your kitchen, no matter your age or living situation. You can crunch them up and use them in several recipes, or you can simply pick one out of the packet for a quick snack.
Add them to soup to bulk up a cheap at-home meal. Tortillas are such a versatile product, making them perfect for anyone on a budget.
This is a food product that you should always have in your pantry. Bread is yet another food item that works with any meal, sweet or savory. You could have a slice of toast for breakfast, and then have some bread and butter to accompany a bowl of soup.
The possibilities are endless! If you are vegetarian or vegan, you can skip past this section. If you are a person who enjoys a meaty diet, however, this is a section for you.
Provided that you have a freezer, you will be able to keep meat for a handful of months. In a refrigerator, however, most meats start to go bad after a couple of days. Meat is an excellent source of protein, and depending on the type of meat you choose, it can also give a variety of additional health advantages.
Poultry has been shown to reduce the risk of heart disease and cholesterol, while red meat is high in iron. More Reading: How to Eat Out on a Budget. Fill your sandwiches with it, or break it up and toss it into a pasta dish.
When it comes to using up a pack of bologna, the possibilities are endless! Chicken is delicious in stews, soups, pasta dishes, and even accompanied by french fries. This meat product is an absolute must for anyone trying to save money. On a cold winter evening, nothing sticks to your ribs like a delicious, hearty stew.
And, it is easy on your food budget. Whoever said that turkey was only for Thanksgiving? This delectable poultry can be used for so many healthful meaty dishes. Turkey is lean and so it falls more into the healthy foods category.
Plus, it is one of the cheap foods you can opt for when it comes to meat. Tip: if you want to save your money as much as you can, stock up on whole turkeys or ground turkey during the holiday season.
This is when their prices are the lowest! Dairy is a brilliant source of calcium, which helps strengthen bones and teeth. These food items can be incorporated into a healthy eating pattern in a variety of ways. Although dairy products tend to last a little longer than meat, you will still need to be careful about how much you buy in one go.
Milk, for example, will go bad after a week, so there is no point in buying more than one carton unless you have a large family to feed. Milk and dairy foods are linked to an expanding sample of research that links them to a variety of health benefits, from blood pressure control and bone health to newer correlations like lowering the risk of developing diabetes disease.
When you want to save dollars on groceries, avoid the pre-shredded or pre-sliced cheese and prepare your own! Slice the block with a cheese grater or a kitchen knife, then store it in the fridge for another time.
You can use this product to cook other recipes, or simply use it to spread on a crusty slice of bread. Milk is a kitchen essential, whether you live alone, or you have a family to feed. You can drink it, mix it with other ingredients, or use it as an additive to a recipe.
Forget the single size pre-flavored containers, and go for the bigger containers of vanilla or plain yoghurt to save a lot of money at the grocery store. Last, but certainly not least, we will be looking at some delicious and inexepensive fruit and veggies to fill up your fridge.
Some of these products last longer when placed in the fridge, while others will be okay in a fruit bowl. Fruit and vegetables contain so many vitamins and minerals that will keep you fit and healthy.
Plus, they taste great! Because these fruits are inexpensive, you may experiment with different varieties without breaking the budget, and there are many to pick from. Bananas are a good source of potassium and fiber, and you can get a bunch for a low price at any time of year.
You can eat them plain or use them to make delectable treats. While there are several varieties of squash to choose from, a butternut squash is always a great option. They taste great, and can be cooked into so many different types of recipes.
Try this Butternut Squash Soup recipe for a comforting favorite. Cover cabbage in dampened paper towels and store it in a ziplock bag to keep it. Make a few openings in the container and place it in the freezer compartment.
Canned tomatioes can last up to 18 months on the shelf, so you should definitely grab several cans in bulk! Tip: If you want to save the most money, buy huge, unpeeled carrots. Baby carrots are nothing more than ordinary carrots that have been pared down to a stump.
The only difference is they cost a lot more that way! Vitamin C is abundant in oranges, lemons, limes, and grapefruits, and they taste delicious! Take a handful of these delectable fruits.
Usually, frozen vegetable packages can simply be thrown straight into the microwave and cooked according to the label instructions. Purchasing preserved tomatoes can save you time and money and lets you add bursts of flavor to a dish at any time. You can get crushed, whole, diced, and paste in cans, tubes, and boxes.
If tomatoes are not in season, or even if they are, buying them canned is perfect for a quick spaghetti sauce or for stirring into chilis or soups. Rice, farro, quinoa, and dried pasta are easy to inexpensively buy in bulk and can usually be stored for quite awhile. Grains and pasta can also be used to cook a wide range of dishes and can add extra heft to an otherwise light dinner of soup or salad.
Since there are dozens of grain and pasta types, you can always mix things up and prevent getting into any dinner ruts. To up your fiber intake, choose whole grain varieties with the help of our Whole Grain Guide here:.
Learn more about this food group and how to make whole grains a healthy part of your diet. Potatoes often get a bad rap due to infamous french fries and chips.
These root vegetables are actually nutrient-dense and good for you, if you indulge in moderation. Since potatoes are very inexpensive and last a long time when stored in a dark, dry place and away from onions , they are a great base or addition to budget meals.
And did we mention how versatile they are? Eggs are an excellent source of lean protein — each one gives you 6 grams of protein and less than 2 grams of saturated fat if you hard-boil them.
You can also use them for frittatas, salads, stratas, fried rice, curries, or in a sandwich. Think beyond tuna sandwiches and imagine tuna adding flavor and body to pastas, casseroles, and salads. Visit the FDA website for information on how much mercury is safe to consume.
Tuna in water has less calories and fat, although a majority of the oil in canned tuna provides healthy monounsaturated and polyunsaturated fats , so choose the best option for your personal health.
Our series, Good Food for All , examines the barriers to putting healthy food on the table and what is being done to help. When trying to cut back on your grocery bills and purchase food that's inexpensive, the first thing that may come to mind is food that is unhealthy, ultra-processed and high in sodium and sugar.
But there are lots of healthy foods that are more affordable than acai bowls and organic kale salads. That said, trying to feed your family nutritious foods without breaking the bank can be a little bit of a struggle, so we wanted to make it as easy as possible.
We've compiled a list of 10 super-budget-friendly healthy foods, plus tips to help you keep those grocery bills down. Canned tomatoes are frequently used in many households. They're extremely versatile and very inexpensive. In addition to being a staple ingredient in many delicious recipes, canned tomatoes pack a significant nutritional punch.
They're a great source of vitamin C, as well as lycopene, which is an antioxidant that may reduce inflammation. Consuming tomatoes has also been linked to reducing "bad" LDL cholesterol and blood pressure levels according to a Biology Basel study. Canned tomatoes can easily be added to soups, casseroles, stews and pasta dishes.
Oats are a great nutrient-dense food to have on hand. They are super affordable and offer an easy way to provide your family with an impressive amount of nutrients.
A large container of plain oats is not only cheaper but also more nutritious than packets of prepared flavored oatmeal, which are more processed and often have added sugar. Whole-grain rolled oats are rich in fiber, which helps lower cholesterol levels and helps keep you full and satisfied.
A serving of oats also contains B vitamins, iron, manganese, phosphorus, zinc and magnesium. Oats are typically eaten for breakfast, but they can be enjoyed in a variety of ways. Add them to casseroles for an extra source of fiber, or mix it up with a bowl of savory oatmeal.
Peanut butter is very cost-effective, delivering a lot of nutrition in a tiny package. A serving is 2 tablespoons, which means that one jar can last for quite a while.
Plus, it's a great source of plant-based protein as well as heart-healthy fats, vitamin E and B vitamins. When choosing your peanut butter, try to look for options without added sugars, although they tend to be more expensive. Stir it into a bowl of oatmeal or swap out your pasta and red sauce for some tasty peanut noodles.
Canned beans are budget-friendly and very nutritious. You can save even more money by choosing dried beans, but they do require more time to cook. Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium.
They're also a great source of plant-based protein. One cup of canned or cooked beans contains about 15 grams of protein, which is essential for lots of bodily functions, including building and maintaining muscle strength. Beans can be incorporated into many types of dishes. Try them in soups, salads, tacos and burritos.
Every household should definitely keep potatoes on hand. While they sometimes have a negative reputation, potatoes are packed with nutrition. Potatoes contain a significant amount of potassium, a mineral that's very important in our bodies, helping to regulate fluid balance and muscle contractions, among other functions.
If you want an added boost of nutrients, try using sweet potatoes instead of white potatoes. Sweet potatoes are also high in potassium, but they contain a little more fiber as well as beta carotene.
Both types of potatoes are versatile. Try making homemade french fries, mashed potatoes, or serve up a baked potato bar with your favorite toppings for an easy, family-friendly dinner.
Lentils are popular in many plant-based diets. They are very affordable and provide a great source of protein, fiber, iron and manganese. They also contain antioxidants that may help to fight inflammation and reduce the onset of chronic diseases.
Lentils can be used in a variety of ways and are very easy to prepare. Simply rinse dry lentils to remove any debris, place them in a large pot and fill it halfway with water.
Let the lentils simmer until they're tender, then enjoy!
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