7 Cheap and Healthy Foods (Best Choices When You are Low on Cash)

Eating a healthy, balanced diet is crucial for overall well-being, but it doesn’t have to break the bank. When you’re on a tight budget, it’s important to prioritize nutritious foods that provide maximum health benefits for your money. Keep reading as we explore five healthy foods that are cheap and the most cost-effective foods to buy when you’re low on cash. These budget-friendly options will help you nourish your body without compromising your financial stability.

NOTE: This post may contain affiliate links. Read the disclosure for details.

It is Possible to Find Cheap Healthy Foods

Eating healthy doesn’t have to be expensive, even if you’re on a tight budget. There are many nutritious and affordable staple foods to build meals around. Eating healthy when your bank account is low is very possible with some simple planning and smart choices at the grocery store.

1. Beans and Legumes

Dried beans and lentils pack a lot of fiber and protein, can last a long time when stored properly, and cost only a couple of dollars per bag. Beans and legumes are nutritional powerhouses that offer an array of health benefits at an affordable price. They are rich in fiber, protein, and essential vitamins and minerals. Choose from options like lentils, black beans, chickpeas, and kidney beans. Dried beans are typically cheaper than canned ones, so consider buying them in bulk and soaking them overnight to save even more money.

2. Oats

Oats are not only a wallet-friendly option but also a nutritious whole grain. They are high in fiber and contain important nutrients like manganese, phosphorus, and magnesium. Oats offer the option of being enjoyed as a warm bowl of oatmeal for breakfast or used in baking recipes. Buying plain oats in bulk is usually more cost-effective than buying pre-packaged flavored varieties. They also are a healthier option without the unnecessary added sugar.

3. Frozen Fruit

Frozen fruits are a fantastic alternative to buying fresh. When in season or on sale, you can purchase bananas, apples, oranges, and other fruits inexpensively, especially when certain items are out of season. They are often flash-frozen at their peak ripeness, locking in nutrients. Frozen produce is generally more affordable, has a longer shelf life, and can be just as nutritious as fresh options.

There are a variety of ways to use frozen fruits. Here are some healthy ways to use frozen fruit:

• Smoothies – Throw frozen fruit like strawberries, mangoes, or pineapple in your blender with milk or yogurt for an easy, nutritious breakfast or snack smoothie.
• Overnight oats – Mix frozen berries into overnight oats for a boost of sweetness and fiber. The oats will thaw the berries by morning.
• Pancake or waffle toppings – Top your favorite whole grain pancakes or waffles with thawed frozen fruit like blueberries, cherries, or peaches for added nutrition.
• Frozen fruit salad – Mix thawed frozen mango, pineapple, grapes, and bananas for an easy antioxidant-rich fruit salad.
• Nice cream – Blend frozen bananas and a little milk or yogurt in a food processor for a healthy “ice cream” and then mix in some frozen strawberries or mango for extra flavor and nutrients.
• Fruit crumbles or pies – Use frozen fruits like cherries, peaches, blackberries, or apples as the filling for cobblers, crisps, or hand pies. The fruit maintains texture well when baked from frozen.
• Add to oatmeal or yogurt – Mix some thawed frozen berries or tropical fruit into plain oatmeal or Greek yogurt for a simple breakfast or dessert.

4. Frozen Vegetables

Frozen veggies like spinach, broccoli, carrots, and green beans give you important nutrients and often cost around $1 per bag. Use them in stir-fries, soups, or as side dishes.

Here are some inexpensive one-pot meals you can make with frozen vegetables:

Vegetable Soup

• Base: chicken or vegetable stock
• Vegetables: mixed frozen vegetables like carrots, peas, green beans, lima beans
• Protein: canned beans, chickpeas, lentils, or chicken
• Starch: pasta or rice

Veggie Fried Rice

• Base: Whole grain rice
• Vegetables: mixed stir fry veggies, edamame, spinach
• Protein: eggs, tofu, or canned beans
• Sauce: soy sauce, sesame oil

Veggie Chili

• Base: canned crushed tomatoes
• Vegetables: frozen corn, mixed vegetables
• Protein: canned beans
• Extras: chili powder, cumin, garlic
• Toppings: cheese, onion, cilantro

Cheesy Vegetable Casserole

• Base: rice or pasta
• Vegetables: broccoli, cauliflower, carrot
• Sauces: cream of mushroom, cheese
• Extras: breadcrumbs, cheese

Veggie Coconut Curry

• Base: coconut milk or vegetable broth
• Vegetables: mixed frozen stir fry veggies
• Protein: chickpeas or lentils
• Spices: curry powder, garlic, ginger, chili flakes

The options are endless for inexpensive but nutritious one-pot meals using frozen veggies!

5. Eggs

Eggs are one of the most nutritious foods and usually cost less than other foods that are comparable in nutritional value. They are a versatile and inexpensive source of protein and essential nutrients, containing a multitude of vitamins, minerals, and healthy fats. There are various ways to prepare eggs, such as boiling, scrambling, or incorporating them into a vegetable omelet. If you have access to local farmers’ markets, purchasing eggs directly from farmers can offer additional savings.

6. Canned Tuna or Sardines

Canned tuna and salmon provide lean protein for just a few dollars a can. Both are affordable and convenient sources of lean protein, omega-3 fatty acids, and essential minerals. Canned tuna or sardines provide convenience and versatility in sandwiches, salads, or when mixed with pasta or rice dishes. Look for options packed in water or olive oil to maximize nutritional benefits.

7. Whole Grains

Choosing whole grains like brown rice and whole wheat bread or tortillas will give you fiber, minerals, and long-lasting energy without breaking the bank.

Here are some ideas for cheap, healthy whole-grain foods:

• Brown rice – Brown rice packs more nutrients than white rice. Use it as a side dish, in stir-fries, rice bowls, and salads. Buy in bulk to save money.
• Quinoa – While more expensive than other grains, quinoa is high in protein. Mix it into salads, casseroles, or even breakfast. A little goes a long way.
• Whole wheat pasta – Swap out traditional pasta for whole grain pasta. The nutrition boost is worth the sometimes minor extra cost.
• Barley – Buy whole-grain pearled barley to make hearty soups and stews. It’s especially budget-friendly from the bulk bins.
• Popcorn – Buy plain popcorn kernels and pop your own. Much cheaper and healthier than microwave bags! Season your own or eat plain.
• Whole wheat flour – Substitute part or all of the white flour called for in recipes with whole wheat flour to add nutrients to baked goods.
• Whole grain bread – Use 100% whole grain bread for sandwiches, toast, and more. Check the labels and go for “100% whole wheat” to get the most bang for your buck nutrition-wise.
• Whole grain cereal – Choose cereals made from ingredients like whole oats, wheat, corn, etc. Add your own fruit to keep costs low.

Bonus Tip: Buy Seasonal and Local Produce

Keep an eye out for seasonal and locally grown fruits and vegetables, as they are more affordable when they are in abundance. Explore farmers’ markets or consider joining a community-supported agriculture (CSA) program to access fresh, locally sourced produce at a reasonable cost.

Final Thoughts on Buying Cheap and Healthy Foods

Eating well on a limited budget is possible with strategic food choices. Incorporating budget-friendly, nutrient-dense foods like beans, legumes, oats, whole grains, frozen fruits and vegetables, eggs, and canned tuna or sardines can provide you with essential nutrients while minimizing your grocery expenses. With meal planning, you can eat healthy meals and snacks on a budget by focusing on these nutritious staple foods.

Remember to plan your meals, shop smart, and embrace simple, homemade recipes that make the most of these affordable ingredients. By prioritizing your health and being mindful of your spending, you can nourish your body and thrive even on a tight budget.

---