Eating well on a tight budget is possible with a little planning and knowledge of affordable food options. Eating on a budget doesn’t mean sacrificing nutrition or flavor. By incorporating these affordable foods into your diet, you can create a variety of meals that are both satisfying and healthy. With a little creativity and planning, you can eat well even when funds are tight. Happy cooking! Here’s a list of ten cheap foods that are nutritious, filling, and easy on the wallet, along with tips for incorporating them into your meals.
Rice
Rice is a staple food that’s inexpensive, versatile, and filling. A 10-pound bag can often be purchased for less than $10.
Tips:
Experiment with different types, such as brown rice or jasmine, for variety.
Use rice as a base for stir-fries, curries, or as a side dish.
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Beans
Beans are a great source of protein, fiber, and various nutrients. Dried beans are especially economical, costing just a few dollars for a pound.
Tips:
Incorporate beans into soups, salads, and tacos for added nutrition.
Cook large batches and freeze leftovers for quick meals.
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Pasta
Pasta is cheap, filling, and can be paired with countless sauces and ingredients. A pound of pasta typically costs around $1.
Tips:
Make pasta salads for easy lunches throughout the week.
Prepare simple sauces using canned tomatoes, garlic, and vegetables.
missannieshomeandkitchen.com
Oats
Oats are an affordable breakfast option that is high in fiber and can keep you full for longer. A container of rolled oats usually costs around $3.
Tips:
Use oats in baking or as a topping for yogurt and smoothies.
Make overnight oats by soaking them in milk or yogurt with fruits and nuts.
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Frozen Vegetables
Frozen vegetables are often cheaper than fresh produce and have a long shelf life. They retain their nutrients and are easy to cook.
Tips:
Choose mixed vegetable bags for variety and convenience.
Add frozen veggies to stir-fries, soups, or pasta dishes for added nutrition.
Maureen Farrar
Canned Tuna or Salmon
Canned fish is an excellent source of protein and healthy fats and can often be found for under $2 per can.
Tips:
Mix with mayo, mustard, or Greek yogurt for a quick tuna salad.
Use canned fish in salads, sandwiches, or pasta dishes.
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Eggs
Eggs are one of the most affordable sources of protein, usually costing around $2-3 for a dozen. They’re versatile and nutritious.
Tips:
Hard-boil eggs for a portable snack or salad topping.
Make omelets, frittatas, or egg sandwiches for quick meals.
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Potatoes
Potatoes are inexpensive and can be prepared in various ways, providing a good source of carbohydrates and vitamins. A 5-pound bag often costs around $3.
Tips:
Use them in soups, casseroles, or as a side dish.
Bake, boil, or mash potatoes for different meals.
nutritionsource.hsph.harvard.edu
Bananas
Bananas are one of the cheapest fruits available, typically costing around $0.50 each. They are nutritious, portable, and great for snacking.
Tips:
Freeze overripe bananas for use in smoothies or banana bread.
Add bananas to smoothies, oatmeal, or baked goods.
nutritionsource.hsph.harvard.edu
Seasonal Produce
Buying fruits and vegetables that are in season can save money and offer better flavor. Prices vary by season and region.
Tips:
Plan meals around what’s in season to keep costs down.
Visit local farmers’ markets for deals on fresh produce.
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