1.
Oats
Oats are one of the most inexpensive whole grains available.
They’re high in fiber, keep you full for hours, and can be used for breakfast bowls, overnight oats, or even savory dishes.
2. Eggs
Eggs are a protein-packed, affordable staple. They’re quick to cook, versatile, and help curb hunger. Hard-boiled eggs also make a great grab-and-go snack.
3. Beans and Lentils
Dried or canned beans and lentils are inexpensive sources of plant-based protein and fiber. They can be used in soups, salads, curries, or as a base for hearty meals.
4. Frozen Vegetables
Buying frozen veggies is a smart way to save money while still getting essential nutrients. They’re picked at peak freshness, last longer, and reduce food waste.
5. Brown Rice and Whole Grains
Brown rice, barley, and quinoa are cost-effective staples that provide slow-digesting energy and pair well with beans, vegetables, and lean proteins.
6. Apples and Bananas
These fruits are affordable year-round and work as natural snacks. They provide fiber and natural sweetness, keeping you satisfied between meals.
7. Cabbage and Carrots
Root vegetables and hardy greens like cabbage are inexpensive, long-lasting, and nutrient-dense. They can be used in salads, stir-fries, or soups.
8. Greek Yogurt (Plain)
Plain, unsweetened Greek yogurt is protein-rich and budget-friendly when bought in larger tubs. Pair it with fruit or oats for a satisfying meal or snack.
9. Peanut Butter
A spoonful of natural peanut butter offers protein and healthy fats. When eaten in moderation, it’s a satisfying, affordable addition to oatmeal, toast, or fruit.
10. Canned Tuna or Sardines
These are inexpensive sources of lean protein and healthy fats. Keep them on hand for quick salads, sandwiches, or wraps.
