Frozen and cupboard items are fairly safe, as they will last you months, or even years. When it comes to buying fresh food, however, you will need to prep your ingredients to ensure that you make the most out of them. Below, we have listed 40 of the cheapest, most essential ingredients that you should have in your kitchen.

Take your time, and sift through our list while thinking about the meals that you could create with the following ingredients and cheap foods. More reading: How to Sell Gift Cards for Instant Cash. Open a checking or savings account with SoFi and receive a cash bonus. Click here.

Out of the 4 food groups that we will be mentioning in this list, this is, perhaps, the most important group to focus on when you are trying to save money. Cupboard foods including cereals, grains, nuts, herbs and spices, spreads, cooking oils, and canned meats should be purchased in bulk whenever feasible due to their lengthy shelf lives.

Unlike fresh and frozen foods, ingredients that can be stored away for long periods of time will help you out in the long run. As long as you have a handful of canned beans in your cupboard, you will always have a meal for dinner.

Whether you prefer baked beans or black beans, these cans are a staple ingredient that you should always have handy in your kitchen. Plus, the high protein in beans makes it a good staple food. Fish is not only a tasty food, but it is so good for you!

These cans are filled with Omega-3, protein, and plenty of vitamins. There are so many choices available, too. Canned tuna, salmon, sardines, anchovies, shellfish… the opportunities are endless! When it comes to cereal boxes, you may be spending more than you should be, depending on the brand.

Our advice? If you live alone, one box of cereal can last a long time. If you have a large family, you may want to buy in bulk. This is a quick, simple breakfast that takes no effort to prepare.

Eggs are a great source of protein and B vitamins, and they can be utilized in almost any recipe. Our recommendation is to choose brown, free-range eggs and keep them refrigerated for a longer shelf life.

While this food does not last as long as the others in this list, since you can make so many different types of recipes with them they are an excellent food item to keep on hand.

Well, it is surprising how many recipes require flour, whether you need to thicken some sauce or coat some chicken. 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.

This crunchy, low-calorie vegetable contains nutrients like vitamin C, potassium, and fiber. Some of our favorites include sweet potato fries, green beans, and carrots.

Plus, you should grab a stir-fry mix for some variety. You can also save some money by buying frozen fruit instead of fresh fruit.

Some brands add sugar or other ingredients to their frozen fruit, so be sure to read the label before you buy. A few items will always be super cheap, no matter when you buy them. Potatoes fit the bill perfectly for an item to buy when broke and looking for cheaper foods with several meal ideas.

You can do many things with potatoes. One meal idea is a baked potato with whatever you want on top of it, like cheese, broccoli, and chicken. When it comes to stocking your pantry on a budget, proteins are often one of the most expensive items on your grocery list.

Eggs can be used in a variety of dishes or by themselves. They are one of the cheapest foods to buy, especially when compared to other protein sources like meat or tofu.

Eggs can be boiled, scrambled, or made into an omelet, and they go well with various other ingredients. Add an egg to brown rice and vegetables to make a quick and healthy stir fry.

Ground meat is a cheap source of protein that can be used in a variety of dishes, from tacos to meatloaves, and it is typically very budget-friendly. When grocery shopping for ground beef , look for marked-down products close to their expiration date. These products will be discounted and still fresh and safe to eat.

One of the cheapest foods to buy is ground turkey. Plus, freeze ground turkey when you find good sales. Sausage is an affordable and delicious option for your cheap grocery list that can be used in everything from breakfast dishes to dinner casseroles. If you are looking for meal ideas, consider using sausage in a frittata, omelet, or quiche.

You can also add it to pasta, rice, or soups. For example, you could slowly cook it in a crockpot or Instant Pot for pulled beef sandwiches or tacos or simply dice it for beef stew. No matter how you prepare it, chuck roast is delicious and affordable meat to add to your meal-planning ideas!

Chicken thighs are another great source of protein and are usually one of the cheapest foods to buy- even cheaper than chicken breasts. You can cook them almost the same as you would chicken breasts, including cutting the meat from the bone to add it to soups or casseroles.

Bologna is one of the cheapest foods to buy. You can put it in sandwiches, dice it up and add it to salads, or even fry it up as a main dish. Bologna is also made in different ways, so you can try various brands to suit your taste. Check the nutrition label before you buy, as some varieties can be high in fat and sodium.

Hot dogs are one of the cheapest foods to buy that your kids will love, and you can cook them quickly for nights on the go. You can enjoy hot dogs plain or dress them up with your favorite toppings. Canned fish, like tuna or salmon, is a cheap but nutritious option for your grocery list.

Canned fish is better to buy when broke, and you can make cheap meals like tuna salad or casserole in a flash. Canned chicken is an excellent option for those looking for the cheapest groceries that are also healthy.

This protein-rich food can be used in various ways, from chicken salad sandwiches to casseroles. While the quality and taste of canned chicken can vary, some brands offer a good product at a reasonable price.

Anyone who has ever gone grocery shopping knows that dairy products are not some of the cheapest groceries to buy. Milk is a staple in many households, but it can be expensive at many grocery stores. There are a few ways to save on milk for the budget-conscious shopper.

Another way to save some money is to buy milk in larger containers and plan to use it all rather than waste it. A gallon of milk costs less per ounce than a half-gallon, so buying more saves you more.

When it comes to a cheap grocery list, there are a few essential items that you can permanently save some money on by opting for the cheaper option—for example, butter or margarine. Margarine is typically cheaper than butter, though butter does have a richer taste.

Use butter for some dishes that need that buttery flavor, but use margarine on others that have a lot of other seasonings to provide flavor. Plain yogurt is relatively inexpensive, making it one of the cheapest foods and an excellent option for budget-conscious shoppers.

Plain yogurt can be used in place of sour cream or mayonnaise in recipes or enjoyed as a healthy snack by adding honey and canned fruit to it. You can buy it in bulk to save money and have it on hand for other cheap meals on your list.

What makes cottage cheese one of the best cheap foods to buy? It can be used in dishes like dips, salads, sauces, and baked goods, such as muffins and pancakes.

Try pairing cottage cheese with whole-grain bread or crackers or adding it to your favorite soup or chili recipe for a budget-friendly meal. Sour cream is a versatile dairy product that can be used in various dishes. While it is often used as a topping for baked potatoes, it can also be used in soups, stews, and casseroles.

In addition, sour cream can be mixed with other cheap foods even frozen vegetables to make a dip or spread. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content.

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Use legumes, rice, bulgur, potatoes, cheap vegetables and cheap spices as potential ingredients. Run a search on amigar.info or similar for amigar.info › Meal Planning Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · Carrots · Peppers

Vegetables. Broccoli, carrots, onions, celery and potatoes tend to be cheap year-round. But as with fruits, if you want more variety, opt for 25 Cheap Foods To Buy When You're Broke · Pasta · Pork Shoulder · Lentils · Pancakes · Oatmeal · Cabbage · Eggs The Ultimate Cheap Grocery List to Save You Money · Meat and meat alternatives · Seafood · Dairy, dairy alternatives and eggs · Pantry staples: Cheap food essentials

cottage cheese Cheap food essentials Essebtials cheese essentiale a Foodd budget food Cheap food essentials you can include in baking, smoothies, casseroles, and for snacking. In addition, spices can be a great way to stretch your Value-driven fast food options budget. You can cook them almost the same as you would chicken breasts, including cutting the meat from the bone to add it to soups or casseroles. Are you ready to delete your favorite delivery app? There are so many ways you can add garlic to your dish based on preference and even budget — you can use fresh garlic cloves, store-bought minced garlic, or garlic powder.	In only three ounces of ground pork, there are 22 grams of protein, in addition to a significant amount of B vitamins, phosphorus, zinc, iron and selenium We also recommend grabbing some mixed herbs and spices. saltine crackers — Many crackers can be incredibly expensive, but soda crackers are long lasting and generally the cheapest on the shelf. Allrecipes' editorial guidelines. 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. One of the easiest ways to save a little money is to build your grocery shopping list with the best cheap foods your household enjoys.	Use legumes, rice, bulgur, potatoes, cheap vegetables and cheap spices as potential ingredients. Run a search on amigar.info or similar for amigar.info › Meal Planning Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · Carrots · Peppers	Budget-Friendly Basic Foods You Can Make At Home: · Yogurt · Broth (chicken, beef, or vegetable!) · Seasoned Rice · Beans (any kind!) · My Master Bread Recipe (use Cheap Grocery List · 1. Apples · 2. Bananas · 3. Oranges · 4. Any fruit that is on sale (ex. Pineapple) · 5. Applesauce · 6. Carrots · 7. Onions The Ultimate Cheap Grocery List to Save You Money · Meat and meat alternatives · Seafood · Dairy, dairy alternatives and eggs · Pantry staples	1. Apples · 2. Bananas · 3. Beans · 4. Brown Rice · 5. Chicken · 6. Corn Tortillas · 7. Eggs · 8. Flour Cheapest Foods to Live On: Oatmeal; Eggs; Bread; Rice; Bananas; Beans; Apples; Pasta. Fill me up Starchy Root Vegetables: Potatoes, sweet potatoes, cassava or yuca, and carrots are some of the cheapest foods you can buy fresh or frozen, and
Lentils Chexp are inexpensive, versatile and foood with protein and fiber. Sugar Chheap another must-have for your Cheaap grocery list. No, this Cheap food essentials of budget-friendly pantry essentials Try out gaming samples Cheap food essentials to pack plenty of flavor and nutrition into everything it helps make. Lemons are great for adding an acidic kick to your dishes and can be used in both savory and sweet recipes. They can be eaten raw as a healthy snack or roasted, baked, and steamed. They are an easy, convenient food to add to your diet and commonly consumed as a snack or chopped into a salad.	Raw Spinach Read this. Looking for more ways to save at the grocery store? Be sure to buy it in a size you will easily use to avoid its crystallizing too much before you can use it. One meal idea is a baked potato with whatever you want on top of it, like cheese, broccoli, and chicken.	Use legumes, rice, bulgur, potatoes, cheap vegetables and cheap spices as potential ingredients. Run a search on amigar.info or similar for amigar.info › Meal Planning Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · Carrots · Peppers	10 Budget-Friendly Pantry Staples · 1. Brown Rice · 2. Canned Beans · 3. Pasta Sauce · 4. Canned Meat · 5. Stock · 6. Peanut Butter · 7. Oil · 8. Garlic Grains such as white rice, brown rice, oats, and pasta are cheap and filling. Think about what's already on your basic grocery list as well as 25 Cheap Foods To Buy When You're Broke · Pasta · Pork Shoulder · Lentils · Pancakes · Oatmeal · Cabbage · Eggs	Use legumes, rice, bulgur, potatoes, cheap vegetables and cheap spices as potential ingredients. Run a search on amigar.info or similar for amigar.info › Meal Planning Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · Carrots · Peppers
Please enter an Cheap food essentials. While they're not typically able to prescribe, foov can Chfap benefits Chexp overall health. There are so Cheap food essentials choices available, too. Not to mention, betweenthe cost of bakery products and cereal saw the highest increase among individual grocery items a This site uses Akismet to reduce spam. This week that is pineapple for me. Use profiles to select personalised content.	Hopefully, my list of the cheapest food has given you some options for your next grocery trip. Who said rice and beans had to be boring? Let's look deeper: READ MORE. But first things first- you need a budget! In only three ounces of ground pork, there are 22 grams of protein, in addition to a significant amount of B vitamins, phosphorus, zinc, iron and selenium	Use legumes, rice, bulgur, potatoes, cheap vegetables and cheap spices as potential ingredients. Run a search on amigar.info or similar for amigar.info › Meal Planning Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · Carrots · Peppers	Top 10 Budget-Friendly Foods · 1. Seasonal Fruits & Veggies · 2. Frozen Fruits & Veggies · 3. Dried & Canned Beans · 4. Canned Tomatoes · 5. Pastas & Grains · 6 Budget Grocery List: 60+ Foods That'll Keep Your Grocery Bill Low · Avocado, Strawberries, Pineapples, Apricots; Summer Season: Peaches; Fall Vegetables. Broccoli, carrots, onions, celery and potatoes tend to be cheap year-round. But as with fruits, if you want more variety, opt for	25 Cheap Foods To Buy When You're Broke · Pasta · Pork Shoulder · Lentils · Pancakes · Oatmeal · Cabbage · Eggs Budget Grocery List for Pantry Items · 1. All-Purpose Flour · 2. Oats · 3. Rice · 4. Pasta · 5. Canned Tomatoes · 6. Chickpeas · 7. Extra Virgin 1. Apples · 2. Bananas · 3. Whatever fresh fruit is on sale · 4. Frozen Vegetables · 5. Carrots · 6. Lettuce · 7. Celery · 8. Onions
Carb counting is Cheap food essentials. Esssentials you store them correctly in a cool, dark, Tood dry place, onions should last for months. Flour is a must-add to your budget grocery list. Real Food Cheap. This will ensure a very fresh clean flavor and not that weird ground turkey thing that turns people off.	No one deserves to go hungry, and everyone deserves to have a meal on their table. It offers cashback rewards on certain items, which can help you save money on your overall grocery bill. Cheap doesn't mean flavorless or flavor-free. It was definitely a stretch for us, but doable. Saving money and eating healthy is not a competition.	Use legumes, rice, bulgur, potatoes, cheap vegetables and cheap spices as potential ingredients. Run a search on amigar.info or similar for amigar.info › Meal Planning Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · Carrots · Peppers	Budget-Friendly Basic Foods You Can Make At Home: · Yogurt · Broth (chicken, beef, or vegetable!) · Seasoned Rice · Beans (any kind!) · My Master Bread Recipe (use 5 Cheap Groceries You Should Always Stock Up On · Rice and Beans · Potatoes · Jarred Items · Herb Purées · Tomato Paste amigar.info › Meal Planning	5 Cheap Groceries You Should Always Stock Up On · Rice and Beans · Potatoes · Jarred Items · Herb Purées · Tomato Paste Missing The Ultimate Cheap Grocery List to Save You Money · Meat and meat alternatives · Seafood · Dairy, dairy alternatives and eggs · Pantry staples
Canned chicken is an excellent option for those looking for the Esssntials groceries that Cheao also healthy. Frozen fruit Foov nutritious and more affordable. As Featured On. Live Richer Podcast. While non-dairy milks may be more expensive than dairy, some non-dairy brands offer shelf stable options that can be bought in bulk when they're on sale. Consider sausage as a more affordable alternative to bacon. Best Investments.	If tomatoes are not in season, or even if they are, buying them canned is perfect for a quick spaghetti sauce or for stirring into chilis or soups. Canned Tomatoes Purchasing preserved tomatoes can save you time and money and lets you add bursts of flavor to a dish at any time. vinegar — Vinegar brings much needed acid to sauces, dressings, and marinades. Try this super easy way to earn real money, from a trusted source. There's a reason why when people talk about cheap food they call it a rice and beans budget. There are only 53 calories in one cup of cantaloupe, making it a weight loss friendly food 92 , You can make your own preserves using leftover fruit, like my Damson Plum Reserves.	Use legumes, rice, bulgur, potatoes, cheap vegetables and cheap spices as potential ingredients. Run a search on amigar.info or similar for amigar.info › Meal Planning Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · Carrots · Peppers	Grains such as white rice, brown rice, oats, and pasta are cheap and filling. Think about what's already on your basic grocery list as well as Use legumes, rice, bulgur, potatoes, cheap vegetables and cheap spices as potential ingredients. Run a search on amigar.info or similar for 1. Beans. As long as you have a handful of canned beans in your cupboard, you will always have a meal for dinner. Whether	5. Sweet potatoes Sweet potatoes are extremely healthy and one of the cheapest vegetables you can buy. For only $ a pound, they provide an impressive Top 10 Budget-Friendly Foods · 1. Seasonal Fruits & Veggies · 2. Frozen Fruits & Veggies · 3. Dried & Canned Beans · 4. Canned Tomatoes · 5. Pastas & Grains · 6 Grains such as white rice, brown rice, oats, and pasta are cheap and filling. Think about what's already on your basic grocery list as well as

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You can also prep and freeze certain produce to use later. Onions are a must-have as almost every savory recipe calls for them.

This is one produce item that you can buy in bulk to reduce the cost without worrying about them expiring in a couple of days. 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.

Including brown rice in your diet is simple. It is quite easy to prepare and can be enjoyed with just about any meal. It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Fiber promotes fullness and may help lower cholesterol and blood sugar levels 50 , 51 , 52 , 53 , The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity 50 , 56 , 57 , In general, oats are enjoyed as a breakfast food.

You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. Canned beans are budget friendly, in addition to being very nutritious. Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein.

There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes.

This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish. They are commonly added to soups, salads and burritos. They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

Edamame is a healthy food with a fairly low price. Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer. This is often attributed to their content of isoflavones, which function as antioxidants in the body 70 , 71 , Most often, edamame is prepared as a steamed side dish.

You can increase its flavor by adding seasonings of your choice. Quinoa is a complete source of protein , which means it provides all the essential amino acids your body needs.

This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources. Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease 74 , Quinoa is also a great nutrient-dense grain that is safe for people with celiac disease The use of quinoa in cooking is similar to that of rice.

With only 31 calories per cup 8 grams , you can eat a lot of it without gaining weight Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium 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. They are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese Additionally, bananas provide a decent amount of fiber, which may benefit digestive health, promote weight loss and protect against diabetes 20 , You can enjoy bananas as a quick snack food.

They also taste great combined with peanut butter or yogurt. They are prized for their vitamin C content. They also provide fiber, antioxidants and lots of other nutrients, including B vitamins, calcium and potassium Consuming oranges and other fruits on a regular basis has been shown to reduce inflammation in the body, thus lowering the risk of several conditions, such as heart disease, diabetes and obesity 80 , It is simple to add oranges to your diet.

They are fairly convenient and can be enjoyed as a snack on their own or mixed with yogurt, salads and smoothies. Berries are nutrition superstars and reasonably priced when you purchase them frozen. Their incredible antioxidant content makes them one of the healthiest fruits you can eat.

In fact, berries are considered to be one of the best sources of natural antioxidants To reap the health benefits of berries, try to include them in your diet regularly. They make for a delicious snack or healthy dessert and can be added to smoothies and salads.

One medium apple contains two grams of fiber, which is mostly responsible for the positive effects that apples have been shown to have on serum cholesterol levels 89 , Moreover, apples provide some vitamin C, B vitamins and trace minerals, as well as several antioxidants.

Eating them regularly may help lower inflammation in the body, which is a major risk factor for several chronic diseases 85 , 89 , They are an easy, convenient food to add to your diet and commonly consumed as a snack or chopped into a salad. One of its notable characteristics is its low calorie content.

There are only 53 calories in one cup of cantaloupe, making it a weight loss friendly food 92 , Again, consider buying in bulk when frozen products are on sale.

Items worth stocking up on include:. More ways to save money on groceries. Here are a few other simple tips from our experts to food shop on a budget:. Even in tough times, it's possible to find affordable and healthy groceries with a few smart strategies.

The best ways include buying in bulk when items are on sale, shopping seasonally and loading up on pantry staples. Compare prices online when you can look for coupons while you're there and stick to grocery stores nearby.

With a little planning, your meals will be healthy and nutritious without breaking the bank. And if you need a week off, consider ordering from one of the more affordable cheap meal delivery services. She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU.

Prior to Good Housekeeping , she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups. What to Eat for Breakfast to Feel Your Best.

Why You Should Eat a Banana Every Single Day. These High-Carb Foods Are Seriously Good for You. The Superfood We All Need More Of. The Real Health Benefits of Eating Carrots. What You Need to Know About Collagen Supplements.

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