Want to eat healthy, but you’re short on money? No problem! With a little planning, you can create a healthy menu while sticking to a budget. Whether you’re a student, an athlete, or a work-at-home mom, there are lots of tasty, nutrient-dense foods that cost next to nothing. Your only job is to find some delicious recipes and get cooking.
Oatmeal
Rich in fiber and slow digesting carbs, oatmeal is the perfect choice for breakfast. You can also use oats for making sugar-free cookies, cake, and low calorie desserts. These grains will fill you up quickly while lowering your risk of diabetes, heart disease, and insulin resistance.
Black Beans
Black beans are an excellent source of protein. They also pack a ton of fiber and contain large amounts of calcium, folic acid, and potassium. Dry beans are cheaper than canned varieties. By boiling them at home, you’ll preserve their antioxidants.
Eggs
Considered the perfect food, eggs are high in protein and low in calories. They also provide decent amounts of vitamin B12, phosphorus, and riboflavin. The best part is that you can use them in dozens of recipes, from omelets and frittatas to healthy salads.
Canned Tuna
Despite its high sodium content, canned tuna is a cheap, healthy source of protein. One serving delivers up to 25 grams of protein and just 100-150 calories. Canned tuna is a favorite choice for bodybuilders and sports enthusiasts as well as for those on a low carb diet.
Bananas
These delicious fruits are loaded with potassium and complex carbohydrates that provide lasting energy. They can be served as a snack, added to oatmeal, or used in homemade desserts.
There are many other nutritious foods that cost only a few dollars, such as brown rice, chicken breast, spinach, cabbage, and cottage cheese. If you’re on a tight budget, buy local and seasonal produce. Eat your veggies with lean meat or tuna to stay healthy and maintain your weight.
