If you need some hearty meal ideas to stretch your budget, check out my Stovetop Mac and Cheese and my Cheese Grits recipe.

Frozen items last much longer than fresh and can be portioned out, which means less waste in the long run. You can also save even more money by freezing your leftovers for another day.

Frozen mixed vegetables like peas, carrots, corn, and beans , provide a good selection of different nutrients and are one of the most affordable bags of frozen veggies.

Berries can be added to a number of items including desserts, overnight oats, or cereals. I use berries in breakfast recipes like my Croissant Breakfast Casserole , as well as in sweet treats like my Strawberry Cake recipe.

Ground beef can be used to make a variety of meals, including chili , burritos , spaghetti bolognese sauce , and casseroles. You can save money by buying larger packs in bulk look for sales , portioning, and freezing them.

Similar to ground beef, buying chicken breasts in bulk can be very cost-effective, and buying it frozen is often cheaper than fresh. In the U. Do your homework before you shop to find the stores that have the best deals and prices. Sign up to benefit from member-only discounts and special offers.

Buying in bulk is almost always cheaper than buying individual items. The savings might seem small, but it all adds up. Going along with buying in bulk, if you order a larger cut of meat like chuck roast for example , it can be cooked and then used in many different recipes like filling casseroles or hearty stews.

Generic grocery products were first introduced in the s during record levels of inflation and are still incredibly relevant today. Branded products are more expensive than generic or supermarket-owned brands. Often cheaper brands have the same ingredients as big brands but are half the price.

Supermarkets constantly run promotions to compete with other leading retailers, so take advantage of BOGO buy one get one sales and other discounts whenever you can.

Get the most out of your supermarket shopping by clipping coupons. Get a copy of the weekly newspaper in the mail and spend time finding deals that are relevant to you.

Cut out and save the coupons for your next shop. Alternatively, there are digital coupons that can be found on relevant shopping apps. You can check popular sites like Pillsbury. com, BettyCrocker. com, and Coupons. Not only will using your leftovers save you money, but it also helps to reduce food waste.

Make your food last longer by preserving and storing it correctly. Common methods of food preservation include freezing, chilling, salting, sugaring, canning, and vacuum packing. Experiment with different methods and find one that works for you.

You can make your own preserves using leftover fruit, like my Damson Plum Reserves. Creating wholesome and affordable meals for your family is easier than you think. The following recipes only require a small number of ingredients, making them great budget-friendly meals for your whole family to enjoy:.

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It contains fat-soluble vitamins and iron, and some heart-healthy omega-3 fatty acids. Choose light tuna like skipjack for less mercury , and opt for tuna packed in water instead of oil.

How to use: mix a can of tuna with mayonnaise, greek yogurt, celery, red onion, and lemon juice for a quick tuna salad sandwich or dip. Have you ever tried sardines? This salty tinned fish is rich in nutrients like omega-3 fats, zinc, and magnesium.

Peanuts and peanut butter are mainly a source of healthy fats, but they do contain some protein and fiber too.

How to use: melt tablespoons of peanut butter and drizzle on top of greek yogurt and berries, or try the viral magic shell yogurt. Peanuts contain health-promoting mono- and poly-unsaturated fats and plenty of important micronutrients like copper, vitamin E, and folate.

How to use: add a handful of dry roasted, unsalted peanuts and chocolate chips to popcorn for a high fiber and heart-healthy snack. I know, I know… canned chicken seems a little scary. How to use: add drained canned chicken, rinsed black beans, and shredded cheese to a tortilla and heat on the stove for a quick weeknight quesadilla.

Cottage cheese is having a moment right now, and for good reason. Cottage cheese is a great food for weight loss and fitness goals. How to use: try this high protein cottage cheese queso for a flavor-packed protein dip. Sunflower seeds are rich in healthy fats, fiber, and protein to help support your immunity, heart health, brain health, and more.

How to use: sprinkle sunflower seeds on salads for an extra boost of healthy fats and fiber. Chicken thighs are a lot cheaper than chicken breasts, and a bit more tasty too.

Chicken thighs contain important nutrients like iron, niacin, and zinc. Using this list of 52 affordable foods can help you save money on groceries. Use this list of 52 nourishing foods to build your next healthy grocery list on a budget.

And consider other tips from this article like cooking at home, shopping your cupboards, and eating more plant proteins to save extra money too.

Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. This site uses Akismet to reduce spam. Learn how your comment data is processed. Also, the government derived pyramid was designed to keep the medical and pharmaceutical industries rich and thriving.

It creates mucus and is the basis of inflammatory disease. Peanuts have a mold in them and should never be consumed. Peanuts create pancreatic cancer. Look it up. I could go on and on. Please do your research. Privacy Policy Design by Purr. Mobile Menu Trigger. Home » Nutrition » Healthy Eating » Healthy Grocery List on a Budget: 52 Affordable Foods.

by Miranda Galati, MHSc, RD on July 7, Grocery shopping has never been more expensive. Inexpensive fruits and vegetables Frozen berries Berries are an incredibly nutrient-dense food that help prevent and fight disease.

Bananas Nothing beats bananas in the inexpensive fruit department. Broccoli Broccoli is loaded with health-promoting micronutrients, bioactive compounds, and fiber.

Frozen cauliflower Like broccoli, cauliflower is a nutrient-rich cruciferous vegetable that can help your body fight disease and inflammation. Frozen peas A serving of peas contains lots of fiber, a little bit of protein, and a long list of micronutrients to support your health like vitamin A, vitamin K, thiamine, and folate.

Canned corn Corn is another overlooked veggie or is it a grain? Apples Apples are high in fiber, super filling, and easy to fit into any budget. Cabbage Cabbage is impressive for so many reasons.

Frozen mixed vegetables Yes, frozen vegetables still count. Onions Onions have health benefits too! Sauerkraut Sauerkraut is a fermented cabbage product that comes with a sour flavor and potential gut-health benefits.

Raisins Raisins are delicious dried grapes that offer energizing carbs, gut-friendly fiber, and calcium. Green beans Green beans are among the most underrated vegetables around. Frozen spinach You might be surprised to learn that frozen spinach contains even more nutrition than fresh!

Cucumber Cucumber is a crunchy and hydrating veggie, and an affordable way to up your intake of health-promoting foods. Frozen brussels sprouts Frozen brussels sprouts are the hidden gems of the freezer aisle.

Prunes Prunes might be one of my all-time favorite fruits. Sweet potatoes Regular potatoes are great, but sweet potatoes are a nutrient-dense and inexpensive choice too. Rice Did you know that brown and white rice are both healthy choices?

Oats If superfoods were real, oats would be one of them. Popcorn kernels Did you expect corn to make this list twice?! Whole wheat bread This high-fiber, nourishing staple is one of the cheapest and easiest options you can find at the store.

Canned chickpeas Chickpeas also known as garbanzo beans are an awesome source of high fiber carbohydrates with a big boost of protein too. Canned black beans Canned beans are another inexpensive and versatile bean with plenty of filling fiber and protein.

Tofu There are lots of incorrect claims about soy being bad for your health and hormones. Eggs Eggs are a quick and nutrient-rich staple with protein, vitamin D, folate, and selenium.

Frozen edamame Edamame are young soybeans and another great protein- and fiber-rich option on a budget. Plain yogurt Plain yogurt is a filling and protein-rich food that can be used in sweet or savory dishes. Cheddar cheese You might not think of cheese as a health-food, but it is actually a nutrient-dense option that can support your health… when eaten in moderation.

Ground beef Lean ground beef is a nutritious and inexpensive staple. Ground turkey or chicken Poultry is a great alternative to beef if you want a lower fat option with high quality protein.

Canned tuna Canned tuna is a great low-calorie protein source, and a quick way to make any meal a whole lot more filling. Sardines Have you ever tried sardines?

Peanut butter Peanuts and peanut butter are mainly a source of healthy fats, but they do contain some protein and fiber too. Canned chicken I know, I know… canned chicken seems a little scary. Cottage cheese Cottage cheese is having a moment right now, and for good reason.

Chicken thighs Chicken thighs are a lot cheaper than chicken breasts, and a bit more tasty too. More tips to save money on healthy foods Using this list of 52 affordable foods can help you save money on groceries.

Try these additional tips to save money on food: Plan your meals and snacks at the start of each week. This will help you spend and waste less. Make a grocery list before shopping. Avoid buying unnecessary extras by making and sticking to your list.

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These offers do not represent all available deposit, investment, loan or credit products. Pasta is an affordable pantry staple that can be used to make a variety of dishes. The noodles themselves are inexpensive, and you can jazz them up with whatever sauces or ingredients you have on hand.

Pasta is filling and provides long-lasting energy. Pork shoulder is an inexpensive cut of meat that can provide several hearty, budget-friendly meals. The whole shoulder can be roasted, pulled and used in tacos, pasta dishes, soups and more throughout the week.

Lentils are inexpensive, versatile and packed with protein and fiber. They can be used to make stews, chilis, soups, salads and more. Lentils are filling and provide sustained energy.

Buying them dried in bulk quantities keeps the price down. Pancake mix and ingredients like eggs and milk are budget-friendly items that go a long way. Pancakes make a filling, homemade breakfast. The basic batter also can be dressed up with whatever ingredients are on hand like chocolate chips, berries, banana, etc.

Oatmeal contains fiber and nutrients to keep you full and energized all morning. Oatmeal can be customized sweet or savory and makes a warm, comforting breakfast. Cabbage is one of the most budget-friendly vegetables. Use it to make homemade coleslaw, stir-fry, soup or roasted as a side.

Eggs are an inexpensive source of protein. They are endlessly versatile and can be prepared simply or incorporated into larger dishes.

Hard-boiled eggs also make a convenient high-protein snack. Canned chickpeas are packed with plant-based protein and fiber. Rinse and toss them into salads, grain bowls, soups and hummus, or eat them right out of the can. You can also save the liquid from the can and use it as a cheap egg replacer in baked goods.

Peanut butter is packed with protein and healthy fats, and a jar goes a long way. Peanut butter can be spread on bread and fruit or eaten by the spoonful for an instant protein boost. Yogurt is an affordable option that provides protein and calcium.

Buying plain yogurt in large containers is most economical. Yogurt can be topped with affordable granola or fruit for a balanced breakfast or snack. In-season fresh fruits like bananas and apples are usually available at low cost.

Fruit provides important vitamins and fiber and gives an energy boost. Keeping a stash of frozen fruit means you can always have berries, mangos, etc. Frozen fruit is nutritious and more affordable.

Sweet potatoes are inexpensive, versatile and nutritious. Roast them with olive oil or make them into fries, add to soups and stews, or mash them as a side. Pre-packaged breakfast bars are inexpensive and portable, and they provide protein and fiber to start the day off right.

Granola bars contain whole grains, protein and other nutrients. They provide energy on the go and keep you satisfied between meals. Buying store brand boxes in bulk keeps costs down. Pre-made breakfast bowls offer an affordable way to get a hearty, balanced morning meal with protein, grains and fruit without the restaurant price tag.

Frozen breakfast burritos offer an inexpensive way to enjoy a hot breakfast sandwich at home. They have eggs, cheese, meat, and veggies wrapped up for convenience. Potatoes are very versatile and affordable. They can be prepared mashed, baked, fried or roasted and included in many different meals to add bulk and nutrients and to fill you up.

Canned tuna is an inexpensive source of lean protein to keep on hand. It can be used to make tuna salad, included in pasta dishes, mixed into salads or eaten straight out of the can in a pinch.

They keep a long time in the freezer. Rice is a pantry staple that provides energy and fills you up. Rice keeps for a long time and goes with sauces, beans, meats and veggies. Basic pasta sauce is inexpensive when purchased in cans or jars.

Transforming pasta into a tasty meal is as easy as heating up some sauce and tossing with noodles. Add protein or veggies if you have any. Black beans provide protein and fiber.

Black beans can be used in tacos, burritos, salads, soups and more. Bread is an affordable basic for sandwiches or toast. Opt for whole wheat when possible for added nutrients. Even plain bread provides carbohydrates for energy. Bananas are one of the cheapest fruits. Keeping bananas on hand prevents grabbing a more expensive snack when hungry.

Heather Taylor contributed to the reporting for this article. February 12, Read more. Saving Money. February 09, February 08,

Rice, Beans, Frozen Veggis, Carrots, Spring Onions. Add ground meat if you need meat Aldi is probably your best bet for inexpensive food. They have gluten free and organic choices if that's something you need. There is a great From tomato paste to beans, here are the cheap grocery items chefs recommend always keeping on hand for delicious and affordable meals

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Economical grocery items - What to Put on Your Budget Grocery List · Proteins · Grains · Baking Ingredients · Snacks · Produce · Pantry Staples · Dairy · Beverages. Sodas Rice, Beans, Frozen Veggis, Carrots, Spring Onions. Add ground meat if you need meat Aldi is probably your best bet for inexpensive food. They have gluten free and organic choices if that's something you need. There is a great From tomato paste to beans, here are the cheap grocery items chefs recommend always keeping on hand for delicious and affordable meals

A pound of ground beef or turkey for tacos or spaghetti sauce. This is great for a healthy snack or to add to salads. Choose something versatile, like onions, sweet potato, bell peppers, or zucchinis.

Fresh bread for sandwiches, bread crumbs, or even french toast. Having a cheap grocery list can sometimes feel like a professional sport. Next time you run to the supermarket, refer back to this list so that you can save some of your hard-earned coin.

Happy shopping! Cart 0. Lifestyle Wellness Food Fitness Travel Shop About Contact. Cheap pantry staples to always have on hand While I have days when my refrigerator is empty aside from coffee creamer and a Brita water pitcher, I always like to make sure I have a stocked pantry full of goodies.

Beans dried or canned I love to add a can of beans to a pound of ground turkey to make it stretch a bit further. Rice Rice is a chameleon in the kitchen. Pasta Is there anything more comforting or delicious than a bowl of warm, buttered pasta? Instant mashed potatoes Instant potatoes have come a long way from the grainy glop you may remember from childhood.

Tortilla Aside from the obvious burritos, tacos, quesadillas, oh my! Dried fruit Here is another item that you can use for tons of different applications. Quick oats Oats give you a huge dosage of fiber, and you can use them in so many different ways.

Grocery Shopping List. Weekly Shopping List. Which fresh fruits and vegetables should you be buying? Bananas An individual banana usually costs around a quarter.

Celery Celery sticks are perfect for sweet and savory snacks. Apples At first glance of the price tag, apples may not seem like the cheapest fruit at the store. Bell peppers Colorful bell peppers are a perfect veggie to add bulk to any meal.

Onions Onions are another ingredient that adds flavor to every dish and are usually pretty cheap! Save money on produce When it comes to produce, however, I suggest purchasing items in bulk.

This Old Fashioned Gnocchi Potato Soup Is Perfect For Winter Nights. Save money on snacks We all still want to eat well in between meals. Popcorn Skip the potato chips and reach for popcorn instead. Cheese and crackers Who said a cheese board had to be fancy? Nuts You can find nuts for pretty cheap at the supermarket.

Come up with a menu in advance Having a detailed list is key when it comes to a cheap grocery list. Do A Fridge and Pantry Inventory One of the biggest ways that we overspend on groceries? Think of creative ways to utilize leftovers Just because you have leftovers does not mean that you have to eat the same thing for every single meal.

Cook With Less Prime Cuts of Meat Do you love a ribeye steak but hate the price? Look For Discounts On Food That Is Close To Its Expiration Date Many grocery stores will have sections set aside for food that is nearing its expiration date.

Always join the reward program Although receiving extra emails from your local supermarket may be one more item you send to your spam folder, in many cases, joining the loyalty program is free and comes with tons of perks.

Use Coupon and Cash back Apps There are numerous cash back apps that make saving money on your grocery bill a breeze. Shop around I know the stores in my area that have the best deals for specific items.

Grocery Budget List. Weekly Spending Tracker. This is great for a healthy snack or to add to salads fresh veggies. Choose something versatile, like onions, sweet potato, bell peppers, or zucchinis Fresh bread for sandwiches, bread crumbs, or even french toast Nuts that you can add to a salad or eat by the handful Having a cheap grocery list can sometimes feel like a professional sport.

Healthy Eating Claire Kudika January 4, Nutrition Comment. Facebook 0 Twitter LinkedIn 0 Reddit Tumblr Pinterest 0 0 Likes. Workouts Liv Birdsall January 5, Fitness. Whole Body Wellness Maura Bielinski January 4, Wellness.

At a dollar or less a box in my area pasta is a great way to add something filling to your meal without spending a lot of money.

I always like to have a few jars of pasta sauce in my pantry. Peanut butter is an absolute staple in our home. Again, buy the store-brand or use coupons for the more expensive stuff.

Canned tomatoes are definitely an important pantry staple. I use them the most often for recipes like Taco Soup. Nothing like a bowl of cereal when you need a quick meal, am I right?

And it beats ramen noodles in my opinion! Not all cereal is cheap of course, but if you look for the store-brand you can always find some varieties that are very inexpensive. Store-brand pretzels are relatively cheap sometimes just a dollar for a bag and make a great snack option, especially if you have kids.

A well-stocked pantry should always include some basic baking goods like:. Make those inexpensive chicken thighs taste extra good by using some basic, inexpensive spices like chili powder, garlic powder, etc.

And a hanging spice rack like this is great for storing them! Now what? You may also be interested in: How to Meal Plan on a Tight Budget. Note: Grocery prices are constantly changing, so some of the prices in the articles below have already changed.

However, all of these meal plans are very frugal, even with rising prices. Want to get better at meal planning regularly? Check out my Meal Planner and Recipe Binder. What are some of your favorite cheap foods to buy on a budget? Any favorite recipes?

Please share in the comments! Looking for more ways to save at the grocery store? Check out this post for 15 ways to save money on groceries! Apples Apples are one of the cheaper fruit options and are one of the staple favorite foods in our home.

Bananas Bananas are another inexpensive fruit option. Frozen Vegetables Frozen green beans, peas, etc. Carrots Carrots are a staple around here. Healthy and cheap, they make the perfect snack! Lettuce Buy it uncut and unwashed if you want to save money! Thankfully they are very economical.

Potatoes I generally find that a big bag of Russet potatoes is the cheapest option. Whatever fresh vegetables are on sale Check the ad for your local store to see what fresh produce is on sale! Whole Chicken Cooking a whole chicken and deboning it is a bit of extra work but it will save you money on your groceries!

Chicken Breasts Chicken breasts are not the cheapest cut of chicken but if you stretch them ie: one chicken breast cut up with tons of veggies for stir fry they can be quite cost effective. If you store them correctly in a cool, dark, and dry place, onions should last for months. Much like onions, garlic is a staple item in most kitchens.

Potatoes are an incredibly versatile and economical food with a fairly long shelf life about two months if stored in the refrigerator. They can be mashed, baked, roasted, fried, and steamed and are great for filling up hungry bellies. Cabbage is a cheap, long-lasting vegetable that can be used in different ways.

You can add it to recipes such as hearty stews and soup or create a tasty side dish. For an easy cabbage recipe that you can make in bulk and stash away in the freezer, try my Crockpot Cabbage Soup recipe. They can be eaten raw as a healthy snack or roasted, baked, and steamed.

Plus, they make a colorful addition to soups and salads. One of my favorite things to do with carrots is to make homemade carrot cake. Celery is a budget-friendly vegetable with a distinct and unique flavor that can be added to multiple recipes.

To prolong the life of your celery, place it in a jar with a small amount of water. Lemons are great for adding an acidic kick to your dishes and can be used in both savory and sweet recipes.

They make great marinades and dressings as well, like my Lemon Vinaigrette. For example, powdered milk is a cheap alternative to fresh milk. Sweet cream butter is often the cheapest option, and since butter can be easily frozen until you need it, if you see a deal, stock up!

If you really want smooth whipped butter, you can make your own! My Honey Butter recipe is a perfect option for spreading on cornbread or biscuits.

Instead of buying smaller containers of flavored yogurt, buy non-fat yogurt in larger containers and add cinnamon, honey, raisins, or other flavors yourself. Plus, yogurt can be used as an egg substitute in baking if the cost of eggs is too high.

Avoid the pre-sliced cheese bags and save some cash by grating your own cheese. Opt for harder cheese like Cheddar, Colby, Gouda, parmesan, and Swiss, which last several weeks in the refrigerator after being opened.

If you need some hearty meal ideas to stretch your budget, check out my Stovetop Mac and Cheese and my Cheese Grits recipe.

Frozen items last much longer than fresh and can be portioned out, which means less waste in the long run. You can also save even more money by freezing your leftovers for another day.

Frozen mixed vegetables like peas, carrots, corn, and beans , provide a good selection of different nutrients and are one of the most affordable bags of frozen veggies. Berries can be added to a number of items including desserts, overnight oats, or cereals.

I use berries in breakfast recipes like my Croissant Breakfast Casserole , as well as in sweet treats like my Strawberry Cake recipe. Ground beef can be used to make a variety of meals, including chili , burritos , spaghetti bolognese sauce , and casseroles. You can save money by buying larger packs in bulk look for sales , portioning, and freezing them.

Similar to ground beef, buying chicken breasts in bulk can be very cost-effective, and buying it frozen is often cheaper than fresh. In the U. Do your homework before you shop to find the stores that have the best deals and prices. Sign up to benefit from member-only discounts and special offers.

Buying in bulk is almost always cheaper than buying individual items. The savings might seem small, but it all adds up. Going along with buying in bulk, if you order a larger cut of meat like chuck roast for example , it can be cooked and then used in many different recipes like filling casseroles or hearty stews.

Generic grocery products were first introduced in the s during record levels of inflation and are still incredibly relevant today. Branded products are more expensive than generic or supermarket-owned brands.