Healthy food may seem costly, but eating well doesn’t need to strain your budget. Broccoli is an inexpensive yet nutrient-packed vegetable; rice and whole wheat noodles can also be purchased cheaply. Switch out meat for beans, legumes or eggs on some days every week in order to save money and reduce food waste.
1. Tuna
Maintaining a pantry with cans of tuna and pantry essentials makes creating quick, budget-conscious meals simple and quick. Try this light tuna sandwich for lunch, or add this healthy portobello mushroom cap recipe as dinner for an unforgettable vegan-friendly feast! Mushroom caps offer low calories and fat content as an appealing vegetarian alternative to steak!
Salmon is an affordable and simple fish to cook, pairing well with many inexpensive ingredients such as potatoes and zucchini in this healthy oven-baked recipe that you can serve over rice.
Chicken is an extremely versatile protein, pairing well with various foods and cuisines. Here we combine it with affordable veggies and whole wheat noodles for an satiating dinner that won’t break the bank.
Lemon is an affordable ingredient that adds significant flavor to dishes, like this pasta sauce or this sweet potato tostadas dish. Plus, its citrus aroma can elevate even simple salads.
2. Brown Rice
Brown rice can help reduce costs while providing an abundant source of fiber, making this Indian-inspired cheap healthy meal particularly cost effective and filling. Low-fat grilled chicken provides protein while the fiber-rich carb base provided by quinoa ensures a satiating meal – perfect for adding in roasted vegetables as an additional serving! Use leftovers in a tortilla or pita sandwich the next day.
Quina is a nutritious staple for many healthy diets, offering low costs and complete proteins with all essential amino acids that the body needs (1). As such, quinoa makes for an ideal replacement to more expensive grains which may not provide as many essential nutrients.
Edamame is an economical source of calcium and other essential minerals, low in calories and versatile enough for any occasion – be it side dishes, soups or salads; here it adds flavor to this heart-healthy stir fry! For even greater savings on grocery costs consider shopping bulk at Costco stores like this.
3. Frozen Shrimp
Frozen shrimp is an economical source of lean protein that’s ideal for dishes such as pasta, salads and stir fry. Their quick cooking time pairs perfectly with an array of spices and sauces; look out for sales at your grocery store to keep costs for this nutritious food low.
Make dinner quick and healthy in under 30 minutes with this quick shrimp pasta dish featuring frozen vegetables, pasta, chicken broth, and low-sodium soy sauce. The smoky taste of tomatoes, onions, and peppers goes perfectly with the sweet taste of shrimp!
Frozen vegetables are often harvested and packaged at their peak ripeness, meaning they still contain plenty of vital vitamins and nutrients. This delicious stir-fry dish features pre-chopped frozen veggies to simplify preparation while sweet cherry tomatoes provide vitamin C boost. With an array of flavors, textures, and colors on display this meal is sure to please the entire table – try serving this over rice as an additional course!
