Healthy Eating for Less: 20 Frugal and Nutrient-packed Foods: Healthy eating doesn’t have to cost a fortune. In fact, there are many nutrient-packed healthy foods that won’t break the bank. From whole grains and legumes to fruits and vegetables, the possibilities are endless. In this blog post, we’ll explore 20 of the most frugal and healthful healthy foods that will keep you on budget and feeling your best.
1) Beans
Beans are a fantastic source of plant-based protein and fiber, making them an ideal addition to any healthy diet. Plus, they’re incredibly affordable, which means you can enjoy them without breaking the bank.
Whether you prefer black beans, kidney beans, pinto beans, or any other variety, these legumes are packed with essential vitamins and minerals. They contain a significant amount of iron, which helps transport oxygen throughout the body, and they’re rich in folate, which is essential for maintaining a healthy brain and nervous system.
You can enjoy beans in a variety of ways, including in soups, stews, salads, and even as a meat substitute in tacos and burritos. Simply rinse and drain a can of beans and add them to your favorite dishes for an extra boost of nutrition. Or, if you have more time, you can cook dried beans from scratch, which is even more affordable and nutritious.
Some bean varieties can cause digestive discomfort, so it’s important to start slowly and gradually increase your intake. Additionally, make sure to drink plenty of water throughout the day to help your body digest and absorb the nutrients from these healthy legumes.
In summary, beans are a frugal and nutrient-packed food that can be enjoyed in a variety of delicious ways. Incorporating them into your diet can help you maintain a healthy weight, reduce your risk of chronic diseases, and support optimal health and wellness.
2) Lentils
Lentils are a great source of protein, fiber, and iron. Plus, they are inexpensive and easy to prepare. Lentils come in various colors such as brown, green, red, and black. They also come in different forms like split lentils or whole lentils.
You can use lentils in various recipes such as soups, salads, and even burgers. One easy and delicious way to cook lentils is to make a lentil soup. All you need is some lentils, vegetable broth, vegetables of your choice, and some seasoning. Bring everything to a boil and let it simmer for around 30-40 minutes.
Lentils are also versatile in flavor. You can add different spices or herbs to make them taste different. Some people prefer to add curry powder, while others like to add cumin and coriander. Experiment with different flavors and find out which ones you like the most.
Lastly, lentils are a healthy alternative to meat. They contain almost the same amount of protein as meat but without the saturated fat. If you’re looking for a vegetarian or vegan option, lentils are an excellent choice. They are also gluten-free, making them a safe choice for people with celiac disease or gluten intolerance.
3) Chickpeas
Chickpeas, also known as garbanzo beans, are a great source of protein, fiber, and essential vitamins and minerals. These tiny legumes can be a nutritious and budget-friendly addition to your diet.
One of the most popular ways to eat chickpeas is by using them in hummus. Hummus is a creamy dip made from chickpeas, tahini, lemon juice, and garlic. It’s a great snack that’s easy to make at home and pairs well with veggies or whole-grain crackers.
Chickpeas can also be used as a meat substitute in dishes like salads or sandwiches. Simply roast or sauté the chickpeas with some spices for added flavor and use them in place of chicken or beef.
Another easy way to incorporate chickpeas into your meals is by adding them to soups and stews. They’ll add protein and fiber while also helping to thicken the broth.
Canned chickpeas are usually cheaper than dried ones, but be sure to rinse them before using them to reduce the sodium content. However, cooking dried chickpeas yourself can save you even more money in the long run.
Overall, chickpeas are a versatile and nutritious food that won’t break the bank. Try incorporating them into your diet in a variety of ways to reap their health benefits.
4) Eggs
Eggs are one of the most versatile and affordable sources of protein. Not only are they budget-friendly, but they’re also packed with vitamins and minerals like vitamin D, B12, and choline. One egg contains around 6 grams of protein, making it an excellent option for anyone looking to boost their protein intake.
In addition to their nutritional value, eggs are incredibly versatile in the kitchen. You can enjoy them boiled, fried, scrambled, or poached. You can even incorporate eggs into a variety of dishes, from omelets to frittatas to breakfast burritos.
One way to save even more money on eggs is to purchase them in bulk. Buying a dozen or more at once is often more cost-effective than purchasing smaller quantities. Plus, eggs have a long shelf life and can be stored in the refrigerator for several weeks.
If you’re worried about the cholesterol in eggs, studies have shown that consuming moderate amounts of whole eggs (up to one egg per day) is not associated with an increased risk of heart disease in healthy individuals. However, if you have specific dietary restrictions, egg whites are a great alternative as they are fat-free and cholesterol-free.
Overall, eggs are a frugal and nutrient-packed food that should be a staple in any healthy diet.
5) Canned tuna
Canned tuna is a budget-friendly and convenient source of protein that can be enjoyed in a variety of ways. Tuna is high in omega-3 fatty acids, which can help reduce inflammation in the body and improve heart health. It’s also a good source of vitamin D and selenium, which can boost the immune system and protect against certain cancers.
To get the most nutritional value out of canned tuna, look for options that are packed in water instead of oil, and choose brands that use sustainable fishing practices. Tuna can be used to make salads, sandwiches, and casseroles, or eaten straight out of the can as a quick and easy snack.
Try mixing canned tuna with avocado and Greek yogurt for a creamy and satisfying dip, or toss it with pasta and a homemade tomato sauce for a budget-friendly and filling meal. Just be mindful of the sodium content in canned tuna, and choose low-sodium options when possible.
6) Frozen vegetables
When it comes to healthy eating on a budget, don’t overlook the convenience and nutritional value of frozen vegetables. Not only are they typically cheaper than fresh produce, but they’re also picked and frozen at their peak ripeness, which means they’re just as nutritious as fresh options. Plus, they have a longer shelf life, so you can stock up on a variety of options and always have a healthy side dish or addition to your meals.
Some great options for frozen vegetables include:
– Broccoli: packed with fiber, vitamin C, and folate
– Cauliflower: high in vitamin C and a good source of fiber
– Brussels sprouts: loaded with vitamin K and antioxidants
– Green beans: rich in vitamin C, vitamin K, and fiber
– Peas: a good source of protein, fiber, and vitamins A and C
When cooking with frozen vegetables, keep in mind that they may release more water than fresh options, so adjust your cooking time and methods accordingly. You can steam them, roast them, or sauté them with some garlic and olive oil for a flavorful and nutritious side dish.
Don’t let the misconception that fresh produce is always better to deter you from incorporating frozen vegetables into your healthy eating routine. They’re an affordable and nutrient-packed option that can make a big difference in your overall health and well-being.
7) Sweet potatoes
Sweet potatoes are a versatile and nutrient-rich option that won’t break the bank. These tubers are high in fiber, vitamins A and C, potassium, and antioxidants. They can be roasted, baked, mashed, or even used as a base for veggie burgers. Plus, they have a natural sweetness that can satisfy your sugar cravings without resorting to unhealthy options.
To keep costs down, look for sweet potatoes in bulk or on sale, and choose smaller ones that are less expensive. You can also store them for several weeks in a cool, dark place, so stock up when you find a good deal. Enjoy them as a side dish, topped with your favorite toppings, or even as a healthy dessert alternative. With their rich flavor and nutritional benefits, sweet potatoes are a smart choice for anyone looking to eat healthy without spending a lot of money.
8) Oats
Oats are a great addition to any healthy diet, and they’re also super budget-friendly. You can buy a large container of oats for a low price and enjoy them for breakfast or as a snack throughout the day. Oats are a good source of fiber, which can help keep you feeling full and satisfied, and they’re also high in protein.
One of the great things about oats is that they’re incredibly versatile. You can enjoy them as oatmeal, mixed into smoothies, or even added to baked goods for a nutrient boost. Plus, oats are gluten-free, so they’re a great option for those with gluten sensitivities.
To get the most out of your oats, look for varieties that are minimally processed and free from added sugars. You can also experiment with different toppings to keep things interesting. Try adding fresh fruit, nuts, or seeds to your oatmeal for added flavor and nutrition.
Overall, oats are an excellent choice for anyone looking to eat healthily on a budget. They’re versatile, nutrient-dense, and easy to prepare, making them a staple in many households. So next time you’re at the grocery store, be sure to stock up on a bag of oats and enjoy all the benefits they have to offer.
9) Quinoa
Quinoa is an excellent choice for those on a budget who still want to eat healthily. This nutritious grain is packed with fiber, protein, and essential vitamins and minerals, making it an excellent addition to any meal.
Quinoa is easy to cook and can be used in a variety of dishes, from salads to stir-fries to casseroles. You can purchase quinoa in bulk for even more savings, and it can be stored in an airtight container for months.
In addition to its nutritional benefits, quinoa is also a versatile ingredient that can help add variety to your meals. Try mixing it with vegetables and herbs for a healthy and flavorful side dish, or use it as a base for a delicious salad.
With its high nutrient content and affordability, quinoa is a fantastic choice for anyone looking to eat healthily without breaking the bank. Incorporate it into your meals today and feel your best on a budget!
10) Yogurt
Yogurt is a nutritious and versatile food that can be eaten for breakfast, as a snack, or even as a dessert. It is also budget-friendly and widely available in many grocery stores.
Not only is yogurt a great source of protein, but it is also rich in calcium and contains probiotics which are beneficial for gut health. Opt for plain, unsweetened yogurt and add your own toppings like fresh fruit, honey, or nuts for added flavor and texture.
Greek yogurt is a thicker and creamier option that can also be used as a substitute for sour cream or mayonnaise in recipes, making it a healthier option.
So next time you’re looking for a healthy and affordable snack or meal, consider incorporating yogurt into your diet. Your body and wallet will thank you.
11) Salmon
Salmon is a powerhouse of nutrition that is loaded with healthy fats, vitamins, and minerals. It’s an excellent source of omega-3 fatty acids, which have been linked to numerous health benefits, including improved heart health, brain function, and joint health. Salmon is also rich in high-quality protein, which is essential for building and repairing muscles and tissues.
Despite its numerous health benefits, salmon is often considered expensive and unaffordable for people on a budget. However, there are ways to enjoy the health benefits of salmon without breaking the bank. One of the easiest ways to do this is to buy frozen salmon, which is often cheaper than fresh salmon and can be just as nutritious.
When buying salmon, look for wild-caught salmon, which is considered to be healthier than farmed salmon. You can also choose to buy canned salmon, which is often more affordable and can be a great addition to salads, sandwiches, or pasta dishes.
Some delicious and budget-friendly ways to enjoy salmon include grilled salmon fillets with a side of steamed veggies, baked salmon cakes made with canned salmon, or salmon stir-fry with frozen veggies and brown rice. With a little creativity, you can enjoy the health benefits of salmon without sacrificing your budget.
12) Shrimp
If you’re a fan of seafood, you’ll love the health benefits and affordability of shrimp. These tiny crustaceans are packed with protein, omega-3 fatty acids, and antioxidants. Shrimp is also a great source of vitamin D, vitamin B12, and iron.
While fresh shrimp can be expensive, frozen shrimp is a great option that won’t break the bank. You can find frozen shrimp at most grocery stores, and it’s often sold in large bags that will last you several meals.
To keep your shrimp dishes healthy, avoid frying them and instead opt for grilled, baked, or sautéed options. Shrimp pairs well with a variety of flavors and spices, making it a versatile ingredient in many dishes.
Try making shrimp stir-fry with frozen veggies and brown rice for a nutritious and affordable meal. Or add shrimp to a salad with fresh greens, avocado, and a light vinaigrette dressing.
Overall, shrimp is a great option for those looking for healthy and budget-friendly meal options. Just be sure to watch your portion sizes, as shrimp can be high in cholesterol.
13) Chicken
Chicken is a lean protein source that is a staple in many diets. It’s a frugal food that can be found at most grocery stores, and there are plenty of ways to cook it for variety. One of the best ways to save money on the chicken is to buy it in bulk, either in whole chickens or in large packs of boneless, skinless chicken breasts.
Chicken is packed with nutrients, including protein, vitamin B6, and phosphorus. It’s also a low-fat protein source, making it a great choice for those looking to watch their caloric intake. Additionally, chicken is a versatile protein that can be added to a variety of dishes for added flavor and texture.
One of the easiest ways to prepare chicken is by roasting it in the oven. Simply season the chicken with your favorite spices and place it in the oven until cooked through. Another great way to cook chicken is to use it as a base for soups and stews. Chicken soup is a classic comfort food that is easy to make and packed with nutrients.
When it comes to frugal and healthy eating, chicken is an excellent choice. It’s a budget-friendly protein source that can be used in a variety of dishes, making it a versatile addition to any meal plan. Plus, it’s packed with nutrients that your body needs to stay healthy and strong. So next time you’re at the grocery store, don’t forget to add chicken to your shopping list.
14) Beef
Beef is a delicious and versatile protein source that can be cooked in a variety of ways. Not only is it a great source of protein, but beef also provides important nutrients like iron and zinc.
To save money on beef, look for cheaper cuts such as ground beef or beef chuck roast. These cuts can be used in a variety of dishes such as chili, tacos, and stews.
Another way to save money on beef is to buy in bulk and freeze portions for later use. Many grocery stores offer discounts on bulk purchases, so take advantage of these deals when available.
When preparing beef, try to avoid fatty cuts and instead opt for leaner options. This will not only be healthier but will also help stretch your budget further.
Overall, beef is a nutritious and delicious addition to any frugal and healthy diet. With a little planning and creativity, you can enjoy beef without breaking the bank.
15) Apples
Apples are a staple in many households and for good reason! These fruits are not only delicious but are also packed with essential nutrients like fiber and antioxidants. Eating apples can help you feel fuller for longer, making them an excellent choice for those looking to curb their hunger pangs. Plus, apples are very affordable, making them an excellent choice for those on a budget.
Apples can be eaten as a snack on their own or can be added to a variety of dishes. You can chop them up and toss them in salads, use them as a topping for oatmeal or yogurt, or even bake them with cinnamon for a delicious dessert. One medium-sized apple contains about 95 calories, making them an excellent low-calorie snack option.
One great thing about apples is that they have a long shelf life, meaning you can buy them in bulk and enjoy them over an extended period. It’s always a good idea to buy organic apples to avoid consuming any harmful chemicals or pesticides that are commonly used in conventional farming.
So the next time you’re at the grocery store, don’t forget to pick up a few apples. They’re a frugal, nutrient-packed food that can help you stay healthy without breaking the bank!
16) Bananas
Bananas are one of the most affordable and delicious fruits available all year round. Not only do they make a perfect snack, but they’re also loaded with nutrients such as vitamin C, potassium, fiber, and vitamin B6. They’re also incredibly versatile and can be used in various recipes such as smoothies, banana bread, and pancakes.
A medium-sized banana contains only around 100 calories and can keep you feeling full for longer periods, making it an excellent snack option for weight management. You can add sliced bananas to your cereal, oatmeal, or yogurt in the morning for a nutritious breakfast.
Another great way to enjoy bananas is by freezing them and using them to make healthy ice cream or as a natural sweetener in smoothies. You can also mash them up and use them in baked goods to replace sugar or fat, making your desserts healthier and tastier.
In addition to their nutritional value, bananas are also an excellent source of energy. They contain natural sugars and complex carbohydrates that give you a quick boost, making them an ideal pre-workout snack.
To make the most of your bananas, buy them when they’re slightly green, so they ripen over time, and you can use them before they go bad. Also, avoid buying pre-sliced bananas, which can be more expensive and may spoil faster.
In conclusion, bananas are a fantastic addition to any healthy eating plan. They’re affordable, packed with nutrients, and can be used in various recipes. So next time you’re at the grocery store, grab a bunch of bananas and enjoy them in all their goodness.
17) Oranges
Oranges are juicy and flavorful fruit that is packed with essential vitamins and minerals, including vitamin C, fiber, and potassium. These nutrients are important for maintaining a healthy immune system, digestion, and cardiovascular health. Oranges are also very versatile and can be eaten fresh, juiced, or even used in recipes for baked goods or savory dishes.
In addition to being nutritious, oranges are also a frugal choice for healthy eating. They are often on sale during the winter months when they are in season, making them a great option for budget-conscious shoppers. To get the most bang for your buck, look for large bags of oranges and try incorporating them into your meals and snacks throughout the week.
For a quick and easy snack, simply peel an orange and enjoy the juicy segments. You can also add oranges to salads or use the zest to add a burst of flavor to your cooking. And if you’re feeling adventurous, try making your own fresh orange juice at home using a juicer or blender. With its sweet and tangy flavor, orange juice makes a delicious addition to smoothies, cocktails, or simply enjoyed on its own.
In conclusion, oranges are a nutrient-packed and affordable fruit that is easy to incorporate into a healthy eating plan. Whether eaten fresh or used in recipes, they are a delicious and healthy choice for anyone looking to boost their overall wellness. So the next time you’re at the grocery store, be sure to stock up on this juicy fruit and enjoy all the health benefits it has to offer!
18) Carrots
Carrots are not only nutritious, but they are also affordable and readily available all year round. These root vegetables are an excellent source of vitamin A, which is essential for maintaining healthy eyesight, skin, and immune system. Carrots are also rich in fiber, potassium, and antioxidants that can help prevent chronic diseases such as cancer and heart disease.
In addition to being nutritious, carrots are also versatile and can be used in a variety of dishes. They can be roasted, boiled, steamed, or even eaten raw as a snack. Grate them into salads, stews, and soups, or simply add them to your stir-fry for a delicious and healthy meal.
When shopping for carrots, look for firm and smooth ones with bright orange color. You can usually find them in bulk at your local farmers’ market or grocery store, making them an affordable option for anyone on a budget.
To make the most of your carrots, avoid throwing away the greens, which can be used in smoothies, salads, or even as a garnish. You can also make carrot juice or puree for a healthy and refreshing drink or dessert.
In summary, carrots are a frugal and nutrient-packed food that can be easily incorporated into any healthy eating plan. Whether you’re looking to improve your overall health or simply want to enjoy a tasty and affordable vegetable, give carrots a try and reap the many benefits they offer.
19) Broccoli
Broccoli is a nutrient powerhouse and is an excellent addition to any healthy and budget-friendly diet. It’s rich in vitamin C, vitamin K, fiber, and potassium, and also contains powerful antioxidants that can help prevent diseases such as cancer and heart disease.
Buying fresh broccoli may seem expensive, but it’s actually quite affordable if you buy it in season or frozen. Frozen broccoli is just as nutritious as fresh broccoli and can be much cheaper. Plus, it’s already washed and cut, which makes meal prep a breeze.
To enjoy broccoli on a budget, try roasting it in the oven with a bit of olive oil, garlic, and salt. You can also add it to stir-fries, salads, soups, or casseroles for added texture and nutrition.
Another way to save money on broccoli is to use the entire vegetable. The stalks, leaves, and florets are all edible and can be used in various recipes. The stalks can be sliced and added to soups or stir-fries, while the leaves can be used in salads or sautéed with other veggies.
Overall, broccoli is a versatile and affordable vegetable that can help you eat healthily without breaking the bank. By incorporating it into your meals regularly, you can reap its many nutritional benefits while sticking to a budget-friendly eating plan.
20) Cauliflower
Cauliflower is a nutrient-dense vegetable that can be found year-round at a reasonable price. This versatile vegetable can be eaten raw, roasted, steamed, or mashed, making it a great addition to any meal. One cup of cooked cauliflower contains about 73% of your daily recommended value of vitamin C, which is essential for maintaining a healthy immune system. Cauliflower is also a great source of fiber, folate, and potassium.
One of the most popular ways to enjoy cauliflower is by roasting it. Simply toss cauliflower florets with olive oil, salt, and pepper, and bake in the oven at 400°F for about 20 minutes. Roasted cauliflower can be served as a side dish, added to salads, or used as a pizza topping.
Cauliflower can also be used as a substitute for rice or mashed potatoes. To make cauliflower rice, simply pulse cauliflower florets in a food processor until they are the size of rice grains. Then, sauté the cauliflower rice with your favorite vegetables and seasonings. For mashed cauliflower, steam cauliflower florets until tender and mash with a fork or potato masher. Add some garlic and herbs for extra flavor.
Overall, cauliflower is a frugal and nutrient-packed food that can be enjoyed in many different ways. So, next time you’re looking to add some variety to your meals, consider adding some cauliflower to your shopping list.