If you tend to think frozen veggies aren’t as good as the fresh stuff, think again. Lorenz says frozen veggies are just as nutritious, as they’re flash-frozen when they’re ripe, which preserves nutrients. “They’re also often less expensive than their fresh counterparts, especially when it comes to out-of-season produce.”
Shopping tips
“Good dairy-free ice cream can be expensive, so my husband and I experimented with flavors to make gourmet creations you’d never find in a store. We even hosted a DIY ice cream party for friends, and they were so impressed,” she adds. Pistachios also elevate savory dishes like pistachio pesto, nut-crusted fish, and snack mixes.
Great Places To Eat Something Kind Of Healthy For Dinner
To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping. Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese. With only 31 calories per cup (8 grams), you can eat a lot of it without gaining weight (78). The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease (74, 75).
Fruit
“Whole grains like brown rice, when bought in bulk, are extremely inexpensive and keep you full,” says McWhorter. For $2.00–$3.00 a tub, cottage cheese contains 25g of protein per cup, along with calcium, B12, and selenium. It’s large again, trending on social media for its high protein and low sugar factor. According to a 2024 consumer report by the Dairy Council, sales of cottage cheese grew 38% YOY due to its flexibility in high-protein diets.
Moroccan Chicken and Cauliflower Stew
When shopping, try to prioritize whole foods and staples over specialty items. Buying in bulk, choosing generic and planning around sales can also save you money, McWhorter adds. Rolled barley retails at $1.20 a pound, providing 6g of fiber and 4g of protein per cooked cup. It contains high levels of beta-glucan, a type of soluble fiber that helps manage blood sugar and cholesterol levels. In a Diabetes Care study in 2024, participants who ate barley each day reduced post-meal blood glucose surges by 27%.
Protein needs vary based on factors like age, unimeal reviews sex and activity level, along with any performance-related goals. Here a registered dietitian explains how much protein you should aim to consume in your diet. “Eating affordably and healthy doesn’t have to be a challenge,” DiMarino says.
The 9 Best High-Protein Yogurts, According to a Dietitian
Ground beef, chicken or turkey are super versatile, easily frozen and can be used in many different recipes — and are generally much more affordable than buying whole cuts. Other inexpensive cuts of meat include lamb shoulder, pork butt, chuck roast and flank steak. Buying a whole chicken instead of pre-portioned cuts can also save money and the leftovers, including the bones, are great for making chicken soup or bone broth. “Fresh fruits and vegetables are often cheapest and most flavorful when in season,” Lorenz says. She advises her clients to select the freshest and most affordable produce every week and to base their meals around those items. At $1.00 per box, whole-wheat pasta is an inexpensive and satisfying source of fiber, protein, and B vitamins.
Simple roast chicken legs with sweet potatoes
Apples have also been known to promote weight loss when consumed before meals due to their fiber content. Choose in-season options for the lowest prices and best flavor. It’s low-calorie but high-fiber content, which volumizes the meal without adding cost. Cabbage contains anthocyanins, too, which suppress inflammation and are heart-healthy. “Fermented cabbage like sauerkraut adds probiotic nutrients for healthy digestion,” says Ellie Krieger, RD, nutritionist. You may be surprised how many foods with different flavors go well together.
Intermittent dieting unrestricted recipes
With just 15 minutes of prep, you can have a comforting bowl of pasta on the table that everyone will love. Turn budget-friendly ham and potatoes into a delicacy by making this creamy soup and topping it with crispy breadcrumbs. Yuzu is floral and delicately tart, calamansi has https://recipes.heart.org/en/ tropical notes with a sharper acidity, and Sumo oranges are sweet with very low acidity.
Canned Beans
- Many nutrient-dense foods are quite expensive, which is why some people opt for cheap junk foods instead.
- Applesauce isn’t just delicious, it’s packed with nutrition too.
- A large container of plain rolled or steel-cut oats is not only cheaper but also more nutritious than packets of prepared flavored oatmeal, which are more processed and often have added sugar.
- Small, practical swaps can make meals more affordable while still supporting your kidneys.
- Among the CDC’s top 10 healthiest vegetables per calorie, carrots rank on its list.
- For example, try making a large green salad and adding cooked whole grains and veggies on the top, as well as pieces of meat from another meal.
You can also receive cash-back earnings through Ibotta at some larger retailers including Walmart Grocery and Instacart. By Lauren Panoff, MPH, RDPanoff is a registered dietitian, writer, and speaker with over a decade of experience specializing in the health benefits of a plant-based lifestyle. Preparing a list of healthy, budget-friendly items for your next grocery trip can help remove some of the guesswork. In fact, some healthy foods are cheaper than processed junk foods.
Mexican Dinner Ideas
The Centers for Disease Control and Prevention (CDC) included spinach in its list of the top five “powerhouse” vegetables based on its ranking in nutrient density. Canned tuna is a low-cost, lean protein food, typically under $1.20 a can, and has 25g of protein per serving. Tuna contains omega-3 fatty acids, which are also required for heart and brain health. According to the Mayo Clinic, omega-3-rich diets reduce triglycerides by up to 30% and reduce the risk of sudden cardiac death. While not having a full kitchen can certainly present additional challenges, it’s not impossible to prepare your own healthy meals and stay within budget.
They are very nutritious and relatively affordable at about $0.91 a pound (1, 26). Sweet potatoes are extremely healthy and one of the cheapest vegetables you can buy. They taste great baked or boiled and make a fantastic side dish. Additionally, it’s rich in vitamin K and folate, both of which play a role in blood clotting and preventing certain neural tube birth defects (3, 4, 5). It’s particularly rich in vitamin C, which acts as an antioxidant and may boost your immune system. Many nutrient-dense foods are quite expensive, which is why some people opt for cheap junk foods instead.
