Cheap Healthy Foods to Stock Up On

There’s no denying that the price of everything has gone up. However, you still might want to eat well and you’re not quite ready to start a vegetable garden. That’s why I wanted to write this article on cheap healthy foods to stock up on. This advice can help you feed yourself and your family on a budget.

Cheap Healthy Foods to Stock Up On

One of the best ways to stock up on food is when it is on sale. This applies to fresh food as well as shelf-stable products. For instance, over on my food blog Bagels and Lasagna, I just wrote a big series on food you didn’t know you could freeze. I put this together so that if you find fresh fruits or vegetables at a good price, you could stock up while they were cheap and then freeze the rest to use later in the year.

In fact, in many instances the following are examples of foods to stock your pantry with whenever you find them on sale. Many have a long shelf life so you can use them for a long time. Adding these low-cost yet nutrient-dense foods to your shopping list ensures your family eats healthy on a budget. With the right recipes, these ingredients can also become the basis of your favorite meals.

Low-cost protein sources

By making affordable, high-protein foods a main course in your meals, you’ll stay satiated longer and reduce cravings for expensive snacks. However, because meats like chicken, beef and pork have jumped in cost, I suggest you consider cheaper protein sources. Here are some ideas.

Beans and legumes

Beans and other legumes are high in protein and fiber and extremely versatile. Add white beans or lentils to soups such as Mexican bean soup. They also go well on salads or pasta for extra protein. Serve pinto beans or black beans seasoned with your favorite spices as a side. Blend up garbanzo beans for an easy, homemade hummus to pair with veggies and crackers.

Eggs

Despite rising prices, eggs provide lots of protein at a low cost, averaging 6 grams per egg. From the perfect hard-boiled egg to scrambled to an bacon and egg salad sandwich that you make with leftover hard boiled eggs and leftover bacon — so nothing ever goes to waste — there are dozens of ways to eat eggs at any meal.

Canned fish

Canned fish, like tuna or salmon, packs protein, omega-3s and other nutrients. Add them to pasta or salads, or enjoy them with crackers or your favorite bread. With the recent rise in the popularity of canned fish, you have many choices for fish types and flavors. You might be surprised to learn the many different ways to use and things you can do with canned tuna.

Budget-friendly whole grains

Oats, brown rice and quinoa are all filled with fiber, protein and vitamins. They have long shelf lives as long as they are stored in airtight containers, which makes it possible to buy them in bulk for additional savings. You can also turn to pasta, which is a well-known affordable grain.

Affordable and nutritious fruits and vegetables

The best ways to make fruits and vegetables affordable? One is to buy them in season, such as at your local farmers market or at a local farm or orchard. For instance, in the fall we’ll only get apples from a nearby orchard where we can pick them on our own and pay a per-pound price that is much cheaper than the supermarket.

Another way to make produce affordable is to grow it yourself. This includes container gardening as well as traditional backyard gardening. Here’s a hack you might not now about: you can grow vegetables from scraps. We do this all the time to get more life out of a head of lettuce or bok choy. And we do this on a sunny windowsill, not outside in the garden.

During the off season, you can turn to canned or frozen produce, which can often be a cheaper alternative to fresh. This produce is processed when the fruits and vegetables are in season and the easy storage helps keep costs low. Since canning or freezing can change the texture, the best canned food recipes are dishes like casseroles or soups.

Finally, potatoes and sweet potatoes are low cost and filling. Other root vegetables like carrots, turnips and beets have a long shelf life, reducing the chance of expensive food waste. Apples and citrus are also long-lasting and taste great as snacks or in your favorite baked goods, like apple pie.

Dairy and dairy alternatives that deliver maximum value

In the dairy aisle, milk can still be a great deal. Choose your favorite dairy or plant-based milk, which can be a source of nutrients. To help get the longest shelf-life from your dairy, keep milk cool and avoid leaving it out of the fridge.

For cheese, focus on hard cheeses like cheddar and parmesan. They last longer than soft cheeses before going bad.

Yogurt and cottage cheese are high-protein foods that can boost a breakfast parfait or smoothie. Greek yogurt, in particular, can serve as a more nutrient-dense alternative to mayonnaise or sour cream for toppings, marinades and dressings.

Portions of this article originally appeared on Food Drink Life.