Are you looking to stay healthy without spending too much money? It can be challenging when prices keep going up, but there are still some affordable options.
Some companies might say they have to raise prices because of inflation and then claim record profits, but you can steer away from these businesses with some healthy foods that won’t cost you an arm and a leg. You’ll be happy to know these budget-friendly foods are also good for you. There are many tasty options, from leafy greens full of vitamins to beans packed with protein. The best part is that you can use them in various recipes to save even more money.
So why not give them a try? These foods will keep you healthy and help you save some cash.
1. Oats
The Romans used oats for their horses, but the Scottish realized they were on to something. Oats are a versatile, inexpensive breakfast option with plenty of fiber, vitamins, and minerals. One cup of cooked oats contains approximately 150-170 calories and about 6 grams of protein, making them a satisfying and nutritious choice to start your day.
Learn to make delicious porridge and add nuts and seeds for texture. Add a little honey, and you’ll want to eat this daily. Remember that buying unflavored rolled oats is your cheapest option. Please stay away from the flavored packets with their special prices.
2. Eggs
Scrambled, fried, boiled, and poached are just a few ways to use eggs, and they’re pretty inexpensive for a dozen. Eggs provide essential nutrients like vitamin D, vitamin B12, and choline.
Eggs are a nutritional powerhouse, offering high-quality protein, essential vitamins, and minerals. With around 70 calories per large egg and approximately 6-7 grams of protein, they’re a versatile ingredient for any meal.
3. Beans
We’re talking about dried beans or canned beans. Dried beans you soak overnight are your cheapest option, but a can of chickpeas or red kidney beans is usually under a dollar, and you can make an entire meal out of them.
One cup of cooked beans typically provides around 200-250 calories and 15 grams of protein, making them a filling and nutritious addition to soups, salads, and main dishes. Beans are a budget-friendly source of plant-based protein and fiber and have numerous health benefits, including improved heart health and better blood sugar control.
4. Frozen Vegetables
A stigma surrounding frozen vegetables suggests they are less nutritional than their fresh counterparts. This isn’t true. Generally, veggies are snap-frozen and retain all their nutrients, offering a healthy dose of vitamins, minerals, and fiber.
With approximately 30-50 calories and 2-3 grams of protein per cup, they’re an affordable option for adding color and nutrition to your meals without added sodium or preservatives. However, they can be boring on their own, so they’re best incorporated into dishes like rice or eggs.
5. Sweet Potatoes
These root vegetables are not only delicious but also highly nutritious. They’re rich in fiber, vitamins A and C, and minerals like potassium and manganese. Sweet potatoes can be roasted, mashed, or baked to make a satisfying, cheap side dish or main course.
Try them baked with a little salt, butter, and a dollop of Greek yogurt — delicious! Plus, one medium-sized sweet potato only contains approximately 100-120 calories.
6. Canned Tuna
In most cases, you can grab a 5oz can of tuna from Aldi or Walmart for around a dollar. This powerhouse budget food is packed full of omega-3 fatty acids essential for heart and brain health. It’s shelf-stable and versatile, making it convenient for quick, easy meals like tuna salad sandwiches or tuna pasta dishes.
The best thing about tuna is that it only has 140 calories per 5oz and 30-35 grams of protein. That’s a hefty portion of your daily protein requirements! Remember to only buy tuna in springwater or brine — the oil products render it less healthy.
7. Brown Rice
Swap out white rice for its healthier counterpart, brown rice. It’s inexpensive, filling, and pairs well with various dishes, from stir-fries to grain bowls. Complex carbs for the win! This type of carb has more fiber and a slower digestion rate, plus they can help regulate blood sugar levels post-meal.
Brown rice has a nuttier, richer flavor than rice. With approximately 200 calories and 5 grams of protein per cup, it’s a nutritious and filling base for stir-fries, grain bowls, and side dishes.
8. Greek Yogurt
Thanks to the straining process that removes excess whey, Greek yogurt is thicker and creamier than regular yogurt. It contains protein, probiotics, calcium, and other essential nutrients. With around 100 calories per 15 grams, it’s a satisfying snack or breakfast choice.
Add fruit, nuts, or honey for extra flavor. If you’re having Indian or Middle-Eastern food, it tastes great on top of rice to balance out spicy dishes.
9. Spinach
There was a reason an entire cartoon was based on Popeye gaining strength from eating spinach. Spinach is low in calories and high in nutrients, including vitamins A, C, and K, as well as folate, iron, and magnesium.
To boost your intake of essential vitamins and minerals, add spinach to salads, omelets, and smoothies, or sauté it as a side dish. The best summer salad consists of baby spinach leaves, strawberries, chopped walnuts, and feta cheese in a honey balsamic vinaigrette.
10. Bananas
It’s like Mother Nature packed your lunch in a convenient yellow wrapper. Bananas are affordable and packed with nutrients like potassium, vitamin C, and vitamin B6.
One medium-sized banana contains approximately 90-100 calories. Enjoy bananas on their own, sliced on top of yogurt or cereal, or blended into smoothies for a naturally sweet treat.
11. Whole Wheat Pasta
Again, with the nutritious complex carbohydrates! We already mentioned how they help with fiber intake and blood sugar levels. Whole wheat pasta is no different. You can use it in place of your normal pasta. The only difference is that cooking may take a few extra minutes.
Try it with spaghetti, meatballs, or as a pasta bake, and even with some tuna. One cup of cooked whole wheat pasta provides around 8 grams of protein and about 180 calories.
12. Cabbage
There are many different types of cabbage, and none of them will break the bank. Cabbage contains vitamins C and K, antioxidants, and fiber, and it only has 25 calories per cup.
Cabbage can be used in salads, coleslaws, soups, and stir-fries. Find napa cabbage and stir-fry it with julienned carrots, mushrooms, bell peppers, and your choice of protein. Add a basic stir-fry sauce with a cup of vegetable stock, two tablespoons of soy, and a tablespoon each of sugar and rice wine vinegar.
13. Cottage Cheese
Cottage cheese is a dairy product that’s low in fat and calories but high in protein and calcium. It’s a filling and nutritious option for snacks or meals, providing essential nutrients for muscle repair and bone health.
A 1/2 cup of low-fat cottage cheese contains roughly 80-100 calories. Some people love it with fruit or as a topping for crispy celery. Try it stuffed in baked sweet potato topped with some toasted chopped pecans.
14. Carrots
Crunchy, sweet, and loaded with beta-carotene, fiber, and vitamin K1 — carrots are another one of Mother Nature’s superfoods. This cheap vegetable is easy to incorporate into your diet. Enjoy carrots raw as a snack, roasted as a side dish, or grated into salads and slaws for added flavor and nutrition.
One medium-sized carrot contains approximately 25 calories. For something different, try making a sweet Indian dish known as carrot halwa. It’s made with grated carrots, milk, sugar, cardamom, and ghee and is delicious with a little vanilla ice cream.
15. Chia Seeds
Chia seeds are small but mighty when it comes to nutrition. These tiny seeds contain fiber, protein, omega-3 fatty acids, and various vitamins and minerals. Despite their small size, chia seeds can absorb liquid and swell, creating a gel-like consistency that can help keep you feeling full and satisfied.
A simple chia pudding can be made by placing 2 tablespoons of chia seeds in half a cup of milk. Leave it overnight, and then add a little honey for sweetness. With around 120-140 calories and 4-5 grams of protein per 2-tablespoon serving, chia seeds are an amazing ingredient for puddings, smoothies, and baked goods.
16. Apples
The humble apple deserves a little more love. They’re an affordable and delicious fruit rich in fiber, vitamin C, and various antioxidants with only 95 calories. Apples make a convenient snack that can help satisfy hunger between meals.
Enjoy apples on their own, sliced with nut butter, or baked into tasty desserts like apple crisp or apple pie for an inexpensive treat. Try whole-baked apples stuffed with brown sugar, cinnamon, oats, nuts, and raisins for a healthier dessert option.
17. Lentils
Lentils are legumes rich in protein, vitamins, and fiber. They’re also one of the most inexpensive foods available, and you’ll find them in plenty of international dishes.
The awesome thing about lentils is that they absorb all the flavors around them, which is why some dishes taste even better the next day. Use lentils in soups, stews, and salads or as a meat substitute in dishes like lentil burgers or tacos. Mix cooked lentils with pasta sauce and eat it over spaghetti sprinkled with parmesan.
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