Eating healthy on a budget can seem impossible, but it doesn’t have to be. With the right knowledge and planning, you can create delicious and nutritious meals when you’re low on funds. Here are 15 inexpensive yet healthy food options to help make eating healthily more affordable.
Lentils
Lentils are a rich source of plant-based protein, fiber, and many vitamins and minerals. In 2023, the approximate price range for US Lentils is between $0.53 and $0.64 per kilogram. You can cook lentils quickly on the stovetop or in the microwave and add them to salads, soups, burritos, or casseroles.
Brown Rice
Brown rice is a whole grain with fiber, minerals, and essential B vitamins. It’s also low in fat and very affordable. When you’re low on cash, look no further than brown rice for a filling and nutritious meal.
Quinoa
Quinoa is a superfood powerhouse: it’s an excellent source of complex carbohydrates, healthy fats, fiber, and protein. It’s also easy to prepare and one of the most affordable grains available. Plus, quinoa cooks quickly and can be used as an alternative to rice and pasta.
Sweet Potatoes
Sweet potatoes contain antioxidants and other helpful vitamins, making them nutritious snacks or side dishes. They are also a very inexpensive source of carbohydrates. Peel, boil, or fry sweet potatoes to get up to four times the recommended daily allowance of Vitamin A in just one serving.
Eggs
Eggs are packed with protein and are incredibly versatile. They’re also economical and can be cooked in minutes. Fry, scramble, or poach eggs for breakfast, top them on a salad or sandwich for lunch or dinner, and make a tasty omelet for any meal.
Oats
Oats are one of the most low-cost whole grains on the market. They contain several essential minerals, such as magnesium and zinc, and are high in fiber and protein. Oats make an excellent breakfast or snack, and you can add them to smoothies, pancakes, muffins, or granola bars.
Canned Beans
Beans are an excellent source of plant-based protein and fiber. Canned beans are especially convenient for busy days, are budget-friendly, and taste great. When you’re in a rush, open the can, drain the liquid, and enjoy your meal.
Air-popped Popcorn
Popcorn is low in calories and fiber, making it an ideal snack. Air-popped popcorn is especially economical. You can easily make air-popped popcorn with a hot air popper or pop it in the microwave.
Frozen Vegetables
Frozen vegetables are not only cost-effective but also nutritious. Studies have shown that they contain similar levels of vitamins and minerals as fresh vegetables, so you don’t have to worry about losing nutrients when buying frozen vegetables.
Nuts and Seeds
Nuts and seeds are tasty, crunchy snacks with healthy fats, fiber, and protein. They are also relatively fair-priced compared to other snacks on the market. Choose from almonds, walnuts, macadamia nuts, sunflowers, and pumpkin seeds.
Green Peas
Green peas are packed with fiber and vitamin K. They’re also low in fat and can boost your energy when eaten as a snack or added to your meal. Green peas are especially convenient because they can be eaten fresh, canned, or frozen.
Frozen Fruits
Frozen fruits are a great way to get your daily intake of vitamins and minerals without spending too much. They usually come in large packs, so you can simultaneously make several meals or snacks. You can add frozen fruit to your smoothies or oatmeal for a nutritious breakfast or use it to make a nutritious and refreshing dessert.
Whole Wheat Pasta
Whole wheat pasta, made with whole grain flour, is nutritious and budget-friendly. It’s high in fiber, B vitamins, and minerals, making it a great choice for an energy-boosting meal or snack. Whole wheat pasta also cooks quickly, so you don’t have too much time preparing it.
Canned Fish
Canned fish, such as salmon and tuna, are an excellent source of protein and omega-3 fatty acids. They’re also less expensive than fresh or frozen fish and can be eaten straight from the can. Plus, canned fish is shelf-stable, so you can keep it on hand for a quick and nutritious meal.
Canned Tomatoes
Canned tomatoes are a low-cost ingredient that can be used in various dishes. They are rich in antioxidants, vitamins C and A, and lycopene. They also have a long shelf life, so you can stock up when they’re on sale. Use canned tomatoes to make soups, sauces, or casseroles for a quick and healthy meal.
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