So I add to my pantry with some cheap store-bought supplies that I actually use and cook with even in normal times. And what I'm talking about here is store-bought regular groceries, not the specialty long-term packed emergency survival food kits.

I think this approach works well for a medium-term approach to cheap survival food. Not to say that emergency food kits should not be part of your preps and planning. You might even find a few buckets stashed away in an unused bedroom closet in my farmhouse.

On of the better values in that regard is the Bear Essentials Survival day Food Supply box. You get a lot of calories for the money, and the product has a year shelf life. You can read my product review here. If you buy something through my link I get a small commission, helps pay for writing these pages.

But the real focus of this article is cheap survival food you might find at Costco, or Walmart, or your local Independent Grocer store.

The food I buy for storage purposes is the same food I buy for everyday eating. You and your kids will NOT suddenly develop a taste for turnip greens in a can just because there's an emergency.

Buy what you eat anyway. This makes rotating your supply easier too. Stock everything in FIFO order i. Buying food you don't like results in FISH - First In, Still Here. You need some recipes to make use of your stores. Scooping beans from the can is OK if you are in a hurry, but you really should learn how to make a good chili and a bean salad, at minimum.

And baked beans with real maple syrup are awesome! Every bit of the recipe can be pulled from your stores or your garden.

Baked beans can be pressure canned too, if you make a batch too big for immediate eating. All the dry beans naturally have long storage lives. Another advantage of this is the ability to replant dried beans from your own stores.

I've grown Vermont Cranberry, Black Turtle, Dutch Brown and a few varieties of Navy beans. Here's how to start. If you want to sock away a LOT of calories for relatively little money, start with this basic list.

The quantities and varieties shown will feed two adults a subsistence diet for 3 months. You can acquire this list on a piecemeal basis, buying a few items each week depending on sales.

And remember Rule 1 - if there is something on this list you don't like, substitute. Dry Goods. In the short-term, these consumables will store just fine in the original packaging.

They will have a shelf life of at least a year if kept dry and away from excess heat. Develop and improve services. Use limited data to select content. List of Partners vendors. By Amanda Lauren.

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Accept All Reject All Show Purposes. You can pop the kernels yourself in the microwave with just a brown bag. Frozen berries are easy to keep on hand and can be very cost-effective when compared to fresh fruit.

A couple of great choices to keep on hand are frozen blueberries and frozen strawberries. Check the bags and buy berries without added sugar. Blueberries may be small in size, but they are rich in nutrients and are a good source of vitamin C and dietary fiber. Blueberries have been linked to improved cardiovascular health and can contribute to an overall healthy lifestyle.

Strawberries are also high in vitamin C and fiber, as well as folate. They are also rich in antioxidants. A review in Nutrients of studies done with strawberries and blueberries found they helped reduce inflammation, improved insulin sensitivity and helped keep blood pressure in check, among other benefits.

Add frozen berries to your favorite smoothie recipe or make a yogurt parfait with them. Frozen berries can be used to make jams, pies and other desserts.

Tuna is a smart choice for those wanting to increase their fish intake while still keeping their groceries affordable. Tuna is a great source of protein, and it also contains some omega-3 fatty acids , which are important for brain health and reducing inflammation.

Tuna also provides a fair amount of the minerals selenium, phosphorus and potassium. Choose canned tuna for salads, sandwiches and pasta dishes.

Eggs are a staple item in most homes. They're extremely nutritious and typically cost less than 20 cents per egg. A whole large egg contains 6 grams of protein and delivers some vitamin D as well. Eggs also contain the antioxidants lutein and zeaxanthin, which support eye health and decrease the risk of age-related macular degeneration.

We often think of eggs for breakfast, but they can be enjoyed in a variety of ways. Look to eggs to make a savory dinner quiche, vegetable-packed fried rice or egg salad sandwiches. Now that we've got a list of healthy, budget-friendly foods to keep on hand, let's explore a few more ways to help you save even more money on your grocery bill.

Most people don't realize this, but the ingredients in store-brand products are usually similar to brand-name products.

So, instead of paying extra money for well-known brands, look for generic or store-brand products instead. Before you head to the grocery store, take inventory of everything that you have on hand. You may be surprised to find a few extra cans of chickpeas, or some leftover broccoli that may be on the verge of going bad.

To help avoid food waste and save a little money, try to make recipes with these items first. Get creative with what you have. Nonperishable items, such as grains, rice, nuts and beans, are typically cheaper when purchased in bulk or larger containers.

Even though a larger container of rice will be more expensive, look for the unit price when you shop. That will tell you how much you're paying per pound or ounce so you can compare packages and get the best deal.

When you bring bulk items home, distribute them into smaller portions to help with storage, then use them as needed. Buying fruits and vegetables that are in season can help keep the price down.

Sometimes, but not always, shopping for local produce at your farmers' market can be more affordable. To help fresh produce last longer, some fruits and vegetables, like strawberries, peaches and onions, can be frozen. You can try washing and storing them in a freezer bag, and placing them in the freezer until you're ready to use them.

When fruits and veggies aren't in season, stock up on nutritious frozen produce. Meal prepping is a great way to save money. Planning your meals can help prevent those unnecessary grocery trips during the week. Meal prepping doesn't have to be hard. It can be as simple as preparing a big batch of soup on the weekend, and portioning it out to last throughout the week.

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) Economical food products - Bananas Beans Apples Pasta

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Flour lasts a long time in a cupboard, but you can even store it in the freezer if you want to keep it fresh for longer.

Add some chopped hot dogs on pasta, rice, or a basic sandwich. Lentils are high in potassium, fiber, and zinc, and can be used in a variety of dishes, such as soups and stews.

You can even make your own healthy veggie burgers with them! As we previously mentioned, cereal can be pretty expensive, especially if you are going through multiple boxes per week. Add some honey, chopped up fruit, or even a sprinkle of sugar for a tasty, nutritious alternative to cereal that is much cheaper.

Rivaling potatoes, pasta may just be the king of carbohydrates. This super food is the ultimate ingredient to use in so many meals.

Peanut butter is a particularly nutritious food when eaten in little amounts since it is high in good fats, niacin, vitamin E, and manganese. Next up, we have a fan favorite of college students around the world. The best part about ramen noodles is that you can eat them on their own, without any other ingredients, and they still taste great!

Just like pasta, rice is another staple food that should always be stored in your kitchen cupboard. You can eat it alone, or pair it with a larger meal. Brown rice is more nutritious than white rice, but it takes longer to prepare and costs more.

In the appropriate conditions, white rice can last up to a year. No one wants to eat an unseasoned chicken, and every meal deserves a sprinkling of salt and pepper, at least.

There are so many choices to pick from, but we believe that every kitchen should have some salt and pepper. We also recommend grabbing some mixed herbs and spices. A bag of sugar, or, at the absolute least, a sugar substitute, should be kept in every modest kitchen cabinet. Sometimes, a simple cup of tea can keep hunger pangs at bay.

With just a single spoonful of sugar, you can get that boost that you need to get through your day. Crackers are a great ingredient to have handy in your kitchen, no matter your age or living situation.

You can crunch them up and use them in several recipes, or you can simply pick one out of the packet for a quick snack. Add them to soup to bulk up a cheap at-home meal. Tortillas are such a versatile product, making them perfect for anyone on a budget.

This is a food product that you should always have in your pantry. Bread is yet another food item that works with any meal, sweet or savory. You could have a slice of toast for breakfast, and then have some bread and butter to accompany a bowl of soup.

The possibilities are endless! If you are vegetarian or vegan, you can skip past this section. If you are a person who enjoys a meaty diet, however, this is a section for you. Provided that you have a freezer, you will be able to keep meat for a handful of months. In a refrigerator, however, most meats start to go bad after a couple of days.

Meat is an excellent source of protein, and depending on the type of meat you choose, it can also give a variety of additional health advantages. Poultry has been shown to reduce the risk of heart disease and cholesterol, while red meat is high in iron.

More Reading: How to Eat Out on a Budget. Fill your sandwiches with it, or break it up and toss it into a pasta dish. When it comes to using up a pack of bologna, the possibilities are endless! Chicken is delicious in stews, soups, pasta dishes, and even accompanied by french fries.

This meat product is an absolute must for anyone trying to save money. On a cold winter evening, nothing sticks to your ribs like a delicious, hearty stew. And, it is easy on your food budget. Whoever said that turkey was only for Thanksgiving? This delectable poultry can be used for so many healthful meaty dishes.

Turkey is lean and so it falls more into the healthy foods category. Plus, it is one of the cheap foods you can opt for when it comes to meat. Tip: if you want to save your money as much as you can, stock up on whole turkeys or ground turkey during the holiday season.

This is when their prices are the lowest! Dairy is a brilliant source of calcium, which helps strengthen bones and teeth. These food items can be incorporated into a healthy eating pattern in a variety of ways. Although dairy products tend to last a little longer than meat, you will still need to be careful about how much you buy in one go.

Milk, for example, will go bad after a week, so there is no point in buying more than one carton unless you have a large family to feed. Milk and dairy foods are linked to an expanding sample of research that links them to a variety of health benefits, from blood pressure control and bone health to newer correlations like lowering the risk of developing diabetes disease.

When you want to save dollars on groceries, avoid the pre-shredded or pre-sliced cheese and prepare your own! Slice the block with a cheese grater or a kitchen knife, then store it in the fridge for another time.

You can use this product to cook other recipes, or simply use it to spread on a crusty slice of bread. Milk is a kitchen essential, whether you live alone, or you have a family to feed. You can drink it, mix it with other ingredients, or use it as an additive to a recipe. Forget the single size pre-flavored containers, and go for the bigger containers of vanilla or plain yoghurt to save a lot of money at the grocery store.

Last, but certainly not least, we will be looking at some delicious and inexepensive fruit and veggies to fill up your fridge. Some of these products last longer when placed in the fridge, while others will be okay in a fruit bowl.

Fruit and vegetables contain so many vitamins and minerals that will keep you fit and healthy. Plus, they taste great!

Because these fruits are inexpensive, you may experiment with different varieties without breaking the budget, and there are many to pick from.

Bananas are a good source of potassium and fiber, and you can get a bunch for a low price at any time of year. You can eat them plain or use them to make delectable treats.

While there are several varieties of squash to choose from, a butternut squash is always a great option. They taste great, and can be cooked into so many different types of recipes. Try this Butternut Squash Soup recipe for a comforting favorite. Cover cabbage in dampened paper towels and store it in a ziplock bag to keep it.

Make a few openings in the container and place it in the freezer compartment. Canned tomatioes can last up to 18 months on the shelf, so you should definitely grab several cans in bulk!

Tip: If you want to save the most money, buy huge, unpeeled carrots. Baby carrots are nothing more than ordinary carrots that have been pared down to a stump.

The only difference is they cost a lot more that way! Vitamin C is abundant in oranges, lemons, limes, and grapefruits, and they taste delicious!

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.

Check Out: 8 Best New Items at Five Below in January. 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.

Related: 11 Pantry Items To Buy at Dollar Tree. 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.

) Economical food products - Bananas Beans Apples Pasta

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. Read: 7 Must-Buy Grocery Items at Aldi in January.

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. I'm a Shopping Expert: 9 Items I'd Never Put in My Grocery Cart.

Luxury Living on a Budget: 6 Tips for the Upper Middle Class. Experts: Make These 7 Money Resolutions If You Want To Become Rich on an Average Salary. This article originally appeared on GOBankingRates. markets closed. Dow 30 38, Nasdaq 15, Russell 1, Crude Oil Gold 2, Silver Bitcoin USD 49, CMC Crypto FTSE 7, Nikkei 37, Read full article Laura Beck.

January 26, at AM · 6 min read. Story continues. A bowl of plain cereal makes a great start to the day, or you can even snack on it throughout the day. Meal Ideas: For breakfast, add some fruit and nuts to cold cereal or mix yogurt and honey for a sweeter flavor.

For dinner, use it as the base for casseroles or as an additive to soups and stews. Meal Ideas: Add nut butter and other toppings for a delicious lunchtime sandwich. Pasta is a delicious and inexpensive food.

It is the cheapest food to add to your grocery list, but it packs an impressive amount of nutritional value in every serving. Popcorn works excellently as a meal or an afternoon snack.

Meal Ideas: Top with a little bit of melted butter and salt, or sprinkle some garlic powder over it for a zesty burst of flavor. Meal Ideas: These noodles can bulk up soups, be thrown into salads, or be enjoyed straight from the package.

Quinoa is a nutritious, gluten-free pseudo-grain with vegan protein, iron, and fiber. It is high in magnesium, phosphorus, manganese, and copper, making it an excellent choice for your diet. Meal Ideas: Stuffed peppers with quinoa, spinach quinoa salad with feta cheese, and roasted eggplant bowls with quinoa tabbouleh.

A classic Italian dish with tomato sauce, cheese, and your favorite toppings. Pizza is affordable, tasty, and highly nutritious. Meal Ideas: Enjoy it with a side dish of fresh vegetables for a well-balanced meal or top it with sausage and peppers for an interesting new flavor.

Honey is a versatile and sweet ingredient for adding flavor to all your favorite dishes! It is relatively inexpensive and contains essential antioxidants, vitamins, and minerals. Meal Ideas: Enjoy it on toast with peanut butter, in tea or coffee to sweeten the taste, or drizzle over roasted veggies for a tasty dinner.

Tortillas are a staple in Mexican cuisine made from corn or wheat flour. Generally, its nutritional value is high in calories, with little fat but moderate levels of carbohydrates and protein.

Meal Ideas: They can be enjoyed as a snack or incorporated into meals like tacos, enchiladas, burritos, quesadillas, and more.

Frozen chicken is a convenient and budget-friendly source of lean protein. Eggs are notoriously the cheapest food around.

The nutritional value of eggs is impressive, providing a balanced mix of proteins, fats, and essential vitamins like B12 and iron.

Meal Ideas: Scrambled eggs make for a great breakfast dish, and you can use the same ingredients to make something like an egg salad sandwich for lunch or an omelet for dinner.

You can purchase this versatile protein for a fraction of the price compared to steaks and other cuts of beef, and it contains nutritional value, including vitamin B12, zinc, iron, and protein.

Fish is a versatile and nutritious protein source in fresh and frozen varieties. It is packed with healthy omega-3 fatty acids, protein, vitamins, and minerals such as zinc, iron, and magnesium.

While hotdogs have some protein, they contain very few vitamins and minerals and tend to be high in sodium and fat—but they are cheap. Cabbage is a cruciferous vegetable that is both inexpensive and hearty.

It provides numerous health benefits, including vitamins A, C, and K, folate, and dietary fiber. Meal Ideas: Add cabbage to stir-fries or make a classic coleslaw salad with diced cabbage and shredded carrots.

Carrots are versatile root vegetables packed with vitamins, minerals, and dietary fiber. Not only are they good for you, but they also provide a delicious sweet flavor when cooked. Meal Ideas: Enjoy carrots in salads, soups, stews, or roasted whole as an easy side dish. Lettuce is a leafy green vegetable that is an excellent source of dietary fiber and essential vitamins and minerals.

Meal Ideas: Use it in salads, sandwiches, wraps, or as a side dish for dinner. Potato is a humble root vegetable packed with nutrition and can provide great value for your grocery budget. Meal Ideas: You can add potatoes to soups, stews, and casseroles for flavor and texture.

Onions are versatile vegetables that come in wide varieties and can be used in various dishes. They are inexpensive, usually costing no more than a few cents per serving, and provide critical vitamins and minerals.

Meal Ideas: Enjoy onions raw, sautéed, caramelized, roasted, or pickled for great flavor. Spinach is a nutrient-rich, leafy green vegetable that is low in calories and packed with various vitamins and minerals.

It is affordable for salads, soups, or a side dish. Meal Ideas: Enjoy spinach in omelets, smoothies, or savory dishes like lasagna or stuffed shells. Peppers are colorful and versatile vegetables used in various dishes.

They are usually inexpensive and are a great source of vitamins A and C and antioxidants such as lycopene. Meal Ideas: Peppers make great additions to salads, stir-fries, sandwiches, omelets, and more!

Squash is a versatile and nutritious vegetable you can add to many meals. It is low in calories but contains nutrients like vitamin C, potassium, and folate.

Meal Ideas: Utilize squash in meals, including roasting it as a side dish or adding it to any soup, curry, or stew. Meal Ideas: Enjoy it raw with dip or peanut butter or add it to soups and stews; sauté it with garlic and olive oil.

Peas are an excellent source of fiber, protein, and vitamins, making them a healthy addition to any meal. These are low in fat but packed with essential nutrients like folate, vitamins A and C, iron, and potassium. Meal Ideas: Peas can be steamed on their own or added to salads, stir-fries, soups, or omelets.

Bananas are delicious and affordable fruit with many health benefits. They contain essential vitamins and minerals, including potassium, vitamin B6, vitamin C, manganese, and magnesium. Meal Ideas: Bananas make a great snack or addition to breakfast dishes like oatmeal or yogurt parfaits.

They also work well in desserts like banana bread or smoothies. Apples are a sweet and nutritious fruit available year-round and rich in fiber and vitamins like vitamins C, K, and potassium. Meal Ideas: Apples can be eaten fresh as a snack or used as an ingredient in recipes like baked apples, apple crisps, or apple pie.

Grapes are juicy and sweet fruit in various shapes and colors. You can buy them both fresh or dried. Grapes are an excellent source of vitamin C, antioxidants, minerals, and dietary fiber. Meal Ideas: Try adding them to salads, baking them into pies or tarts, or making jams and jellies.

Watermelon is a juicy and refreshing summer fruit with a bright red hue. They are full of vitamins A, B6, and C, potassium, and magnesium. Meal Ideas: Watermelon can be enjoyed as a snack or incorporated into salads, smoothies, salsa, or stir-fries.

Oranges are a sweet, juicy fruit with a vibrant orange color. Meal Ideas: Try adding them to smoothies, salads, and desserts, or enjoy them as a snack!

Kiwi is a lovely and unique-tasting fruit that packs a powerful nutritional punch. One kiwi contains plenty of fiber, vitamin C, potassium, and vitamin E. Blueberries are small, sweet, incredibly nutritious berries.

A cup of blueberries contains plenty of vitamin C, fiber, manganese, and other antioxidants. Cantaloupe is a juicy, sweet melon that is incredibly affordable and nutritious.

A single cup of cantaloupe contains plenty of vitamins A and C, fiber, potassium, and other antioxidants. Lentils are versatile and nutritious legumes that are both affordable and flavorful. On average, lentils contain essential vitamins and minerals such as iron, magnesium, phosphorus, zinc, calcium, and more.

Meal Ideas: They can be blended into soups, used as a rice substitute in grain bowls, or form the base of a tasty burger. Peanuts are a nutritious legume that offers a variety of health benefits. They are a source of healthy fats, essential protein, and dietary fiber and contain various vitamins and minerals.

Chickpeas are a versatile, plant-based protein source that is low in calories, rich in fiber, and carries various vitamins and minerals.

Missing Affordable Foods to Keep Your Grocery Costs Down · 1. Beans · 2. Rice · 3. Bananas · 4. Potatoes · 5. Canned Tomatoes · 6. Frozen Vegetables · 7. Oatmeal · 8 Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · Carrots · Peppers: ) Economical food products

Produts bowl of ramen noodles is a great quick fix, fod not ) Economical food products for your ) Economical food products in the long Sports equipment giveaway promotions. Hi, I'm Brittany Kline! Is Economicql Legit? This is produucts attributed foor their content of isoflavones, which function as antioxidants in the body 7071 It can be diluted to use as milk or used straight from the can as a substitute for cream. Like other leafy, green vegetables, spinach also contains beneficial plant compounds. The rice comes from a local farmer and the beans come dried from the store for about a dollar for a bag.	Medically reviewed by Kathy W. According to Aquilino, herb purées, such as basil and cilantro, can even stay fresh for weeks at a time. Carb counting is complicated. Whole-grain rolled oats are rich in fiber, which helps lower cholesterol levels and helps keep you full and satisfied. It has been updated for content and clarity. Cereal 4.	Beans Apples Pasta	1. Beans. One of the best cheap foods you can buy when you're broke is beans e.g. black beans, kidney beans 12 healthy and affordable foods for your grocery list · Brown rice · Eggs · Oatmeal · Vegetable oil 21 Cheap Foods to Buy if You're Broke or on a Budget · 1. Apples · 2. Bananas · 3. Beans · 4. Brown Rice · 5. Chicken · 6. Corn Tortillas · 7	Oatmeal Bread Bananas
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Prdoucts large container of plain Affordable grocery deals is not ) Economical food products cheaper but also more nutritious than packets of prepared ) Economical food products ;roducts, which are more processed and Econkmical have added sugar. Tood it to make homemade coleslaw, stir-fry, soup or roasted as a side. Not only are they good for you, but they also provide a delicious sweet flavor when cooked. Select it and click on the button to choose it. It is a versatile ingredient in meal planning because it makes dishes go further and fill you up.	Experience: Marjolein Dilven is a journalist and founder of Spark Nomad, a travel platform, and Radical FIRE, a personal finance platform. Popcorn provides fiber, magnesium and several disease-fighting antioxidants. Plus, this grain has a lot of uses. Lentils Most people do not realize how amazing the legume really is. One cup of canned or cooked beans contains about 15 grams of protein, which is essential for lots of bodily functions, including building and maintaining muscle strength.	Beans Apples Pasta	Potatoes. Both white and sweet potatoes are one of the cheapest grocery items to pick up when you're broke. Its uses are endless, and it's Pasta Beans	21 Cheap Foods to Buy if You're Broke or on a Budget · 1. Apples · 2. Bananas · 3. Beans · 4. Brown Rice · 5. Chicken · 6. Corn Tortillas · 7 Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · Carrots · Peppers 10– Grains and legumes · Brown rice · Oatmeal · Canned beans · Dried Lentils · Edamame · Quinoa · Air-popped popcorn