It can be tough to stick to a budget, especially when it comes to food. Grocery prices continue to creep up, putting more stress on families and making it harder to eat well without spending a lot of money on food. But eating on a budget is possible if you know which foods to buy. With a bit of planning and some smart shopping, you can eat well on a tight budget.
In this post, we’ll show you the best and cheapest foods to buy on a budget, how to save money on your groceries, and how to avoid highly processed foods and eat healthily.
Why You Should Focus On Healthy Foods, Even When You’re On A Budget
You might be tempted to save money by eating unhealthy foods when you’re on a budget, but that’s not the best idea. Eating junk food might save you money in the short term, but it’s not good for your health and it will end up costing you more in the long run.
Processed foods are often high in sugar, salt, and unhealthy fats, and they can lead to weight gain, heart disease, type 2 diabetes, and other health problems. Eating healthy foods on a budget is a much better idea, both for your health and your wallet.
Even if you’re on a tight grocery budget, you should still focus on keeping a balanced diet, including fresh fruit, whole grains, fresh vegetables, dairy products, and other unprocessed foods. These foods have good nutritional value and will help ensure that you don’t end up with diet-related health problems.
It’s a common misconception that healthy food has to be expensive. In fact, there are plenty of cheap and healthy foods you can buy on a budget. Read on for some of the best frugal foods to buy when you’re trying to eat healthy on a budget.
Cheap And Healthy Foods To Buy On A Budget
One of the best ways to save money on groceries is to focus on cheap but healthy foods. Eggs, beans, rice, frozen vegetables, canned tomatoes, and oatmeal are all cheap and healthy foods that can help you eat well on a budget, but these are just the tip of the iceberg when it comes to cheap and healthy foods.
Keep reading to see which frugal foods should make it onto your grocery list.
1. Eggs
Eggs are a fantastic cheap and healthy food option if you’re on a tight budget. One dozen eggs can cost as little as $0.92, making them a very budget-friendly food item. They are also a good source of protein and can be used in a variety of dishes for breakfast, lunch, and dinner. Some different ways to use eggs include scrambling them, making omelets, baking them, and making frittatas. Eggs can also be used in a wide range of baked goods, including cakes and muffins. They really are a great versatile and nutritious option.
2. Beans
Beans are another cheap and healthy food that can help you stretch your grocery budget. A one-pound bag of dry beans usually costs around $1.50 or you can get a can of beans for $1, making them a very cheap food option. Beans are a pantry staple and a great source of protein, fiber, and iron, and they can be used in a variety of dishes including soups, stews, salads, and chili.
3. Rice
Rice is yet another cheap food that can help you eat well on a budget. A one-pound bag of rice usually costs less than $2, making it a very affordable food item. Rice is a good source of carbs and can be used as a side dish or as the main ingredient in a dish. You can also use rice to make rice pudding, which is a cheap and healthy dessert option. There are two main types of rice, which are white rice and brown rice. Both are a good source of carbs, however, brown rice is a healthier option because it is higher in fiber.
4. Frozen Vegetables
Frozen vegetables are a cheap and healthy way to add some extra nutrients to your diet. They are usually very budget-friendly, costing around $1 per bag. Frozen vegetables are also a good way to add some extra veggies to your diet without having to worry about them going bad before you can use them. You can use frozen vegetables in soups, stews, casseroles, and stir-fries. The best thing about frozen vegetables is that they can be stored for a long time in the freezer, which can reduce spoiling and food waste.
5. Canned Tomatoes
Canned tomatoes are a cheap and nutritious way to add some flavor to your dishes. A can of tomatoes usually costs less than $1, making them a very budget-friendly food option. Tomatoes are a good source of vitamins A and C, and they can be used in a variety of dishes including soups, pasta dishes, sauces, and casseroles. Canned tomatoes can last up to 18 months in the pantry so you can stock up when they’re on sale at the grocery store, giving you the potential to save even more money on this fantastic frugal food.
6. Oatmeal
Oatmeal is a cheap, healthy, and filling breakfast option that can help you stretch your grocery budget. A one-pound bag of oats usually costs less than $3, making it a very budget-friendly food item. Oatmeal is a good source of fiber and can help you feel full longer. It can be made in a variety of ways, including with milk, water, or even juice. You can also add fruit, nuts, and spices to oatmeal to give it more flavor. If you’re looking for a cheap and healthy breakfast option, oatmeal is a great choice. Oatmeal can also be added to a range of baked goods to add some variety to your diet.
7. Potatoes
Potatoes are a cheap, healthy, and filling food option that can help you stretch your grocery budget. A five-pound bag of potatoes usually costs less than $5, making them a very frugal food item. Potatoes are a good source of vitamins and minerals, and they can be used in a variety of dishes including soups, stews, and casseroles. You can also bake, broil, or saute potatoes, which makes a cheap and healthy side dish. If you’re looking for a cheap and healthy food option, potatoes are a great choice.
8. Peanut Butter
Peanut butter is a cheap, healthy, and filling food that can help add some flavor to your diet. After all, who doesn’t love peanut butter. A jar of peanut butter usually costs around $3, making it a great choice when you’re trying to spend less. Peanut butter is a good source of protein and can be used many different ways, including on toast, in sandwiches, in baked goods, spread on vegetables, or even eaten by the spoonful. If you’re looking for a cheap and healthy food option, peanut butter is a great choice.
9. Chicken Breast
Chicken breasts are a cheap, healthy, and versatile protein option that can be used in a variety of dishes. A four-pound bag of chicken breasts usually costs around $10, making them a great option when you’re trying to save money. Chicken breasts are a good source of protein and they’re one of the most versatile proteins around. Chicken can be the hero of the dish or a supporting player, depending on how it’s prepared. Chicken can be baked, boiled, grilled, or roasted, and it can be used in a variety of dishes including salads, pasta dishes, casseroles, and more. If you’re looking for a cheap and healthy protein option, chicken breasts are a great choice.
10. Ground Beef
Ground beef is a cheap, healthy, and versatile protein option that can be used in a variety of dishes. A one-pound package of ground beef usually costs around $4, making it a great option when you’re trying to save money. Ground beef is a good source of protein and it’s one of the most versatile proteins around. Ground beef can be used in a variety of dishes including burgers, tacos, pasta dishes, casseroles, and more. If you’re looking for a cheap and healthy protein option, ground beef is a great choice. Ground beef is also a great option to keep in your freezer, so you can stock up when it’s on sale at your local grocery store.
11. Apples
Apples are a cheap, healthy, and portable fruit option that can help you save money on your grocery budget. A bag of apples usually costs less than $5, making them a great cheap fruit option. Apples are a good source of fiber and antioxidants, and they can be eaten as a snack or used in a variety of recipes. You can add apples to oatmeal, yogurt, smoothies, or baked goods for an extra boost of flavor and nutrition. If you’re looking for a cheap and healthy fruit option, apples are a great choice.
12. Bananas
Bananas are another fantastic portable fruit option that can help you spend less on your groceries. A bunch of bananas usually costs less than $1.50 per pound, making them a great cheap fruit option. Bananas are a good source of fiber and potassium, and similar to apples, they can be eaten as a snack or used in a variety of recipes. If you want to get the most bang for your buck when it comes to bananas, look for ones that are still yellow with a few brown spots. These bananas will be the sweetest and most ripe. Avoid bananas that are entirely brown or have black spots, as they will be overripe and not as tasty. You can also buy bananas that are not yet ripe and let them sit out on the counter until they turn yellow.
13. Frozen Fruit
If you want to be able to enjoy fruit all year long without spending a fortune, buy frozen fruit instead of fresh fruit when it’s out of season. You can find bags of frozen mixed berries, cherries, peaches, and other fruit for under $5 at most grocery stores. Frozen fruit is just as nutritious as fresh fruit, and it can be used in smoothies, oatmeal, yogurt, and baked goods.
14. Canned Fruit
Canned fruit is another cheap fruit option that can help you save money on your groceries. Canned fruit is often cheaper than fresh fruit, and it has a longer shelf life. You can find canned fruit in a variety of flavors, and it’s a great option for when fresh fruit is out of season. Be sure to look for canned fruit that is packed in juice or water instead of syrup to get the most health benefits.
15. Yogurt
Yogurt is a great source of protein and calcium, and it’s also relatively cheap. You can buy yogurt in large containers for around $5, which will last you a few days. Greek yogurt is especially high in protein, making it a great option for breakfast or a snack. Another good option is plain yogurt. If you’re looking for the healthiest options, avoid flavored yogurts and go for either unflavored Greek yogurt or plain yogurt. Look for brands that offer coupons to save even more money on yogurt.
16. Pasta
Pasta is another cheap and easy food to make. A box of pasta costs around $2, and you can usually find coupons for pasta online or in the Sunday paper. You can also buy a larger bag of pasta for around $5. Pasta is a great option for a quick and easy meal. You can add some vegetables or meat to make it more filling, or you can keep it simple and just add a sauce. Pasta has a long shelf life, so it’s a great food to keep on hand for when you need a quick meal.
17. Ramen Noodles
Ramen noodles are cheap, require minimal cooking, and can be spiced up with a variety of toppings to make a quick and easy meal. Season them with some vegetables and protein, like egg or tofu, for a filling and satisfying dish. Ramen noodles can be eaten as a snack or included in a main meal. Ramen noodles are a bit more processed than many of the other options on this list, so it’s best to eat them in moderation.
18. Cabbage
Cabbage is a cheap and healthy vegetable that can be used in a variety of recipes. A head of cabbage usually costs less than $2, and it can be used in salads, soups, stews, and more. Cabbage is a good source of vitamins C and K, as well as fiber. Look for heads of cabbage that are heavy for their size and have crisp, green leaves. Avoid cabbage that has yellowing leaves or is limp, as this is a sign that it is old.
19. Carrots
Carrots are a fun and versatile food and they won’t break your budget. You can buy a bag of carrots for around $3, and they can be used in soups, salads, and as a snack or side. Carrots are a good source of fiber and vitamins A and C. Look for carrots that are bright orange and firm, with fresh-looking greens still attached. Avoid carrots that are limp, have cracks or bruises, or are starting to sprout.
20. Onions
Onions are cheap and last a long time, making them perfect for budget shoppers. When stored properly, an onion can last up to two months. They are also versatile and can be used in a variety of dishes, from soups and stews to salads and stir-fries. Onions are high in fiber and contain antioxidants that can promote good health. They’re a fantastic way to add flavor and bulk to a meal. Add them to dishes such as beef stroganoff, sausage and peppers, or french onion soup.
21. Salsa
Salsa is a cheap and easy way to add flavor to your meals. It’s also a healthy option, as it’s low in calories and fat and high in vitamins and antioxidants. You can find salsa in the grocery store for around $3 a jar. Salsa is a great condiment for tacos, burritos, nachos, and more. It can also be used as a dip for chips or vegetables. If you’re looking for a healthier option, choose salsa that is made with fresh ingredients and has no added sugar.
22. Budget Wine
Wine doesn’t have to be expensive to be good. In fact, some of the best wines are actually quite affordable. If you’re looking for a cheap but delicious bottle of wine, here are some great options to try:
- Yellow Tail: This Australian wine is one of the most popular budget options out there. It’s fruity and easy to drink, making it a great choice for casual gatherings.
- Barefoot: Another affordable wine brand, Barefoot offers a variety of different flavors to choose from. Their wines are ideal for parties or barbecues.
- Boxed Wine: Don’t be afraid to try boxed wine! These days, there are some really good options available. And, since it’s sold in larger quantities, it’s usually a better deal than buying individual bottles.
- Two Buck Chuck: This cheap wine from Trader Joe’s has gained a cult following in recent years. It’s surprisingly good for its price, so it’s definitely worth giving it a try.
23. Flour
If you’re looking for cheap, versatile ingredients, flour is one of the best things to buy on a budget. You can use it to make everything from bread to pasta to pastries, and it’s a staple in many recipes. Whether you buy all-purpose or specialty flours, you’ll be able to get a lot of mileage out of them. Flour is a great ingredient to buy in bulk as it will last for a long time if stored properly in a cool, dry place. If you bake a lot, you can buy flour in bulk in stores like Costco or Sam’s Club.
24. Cottage Cheese
Cottage cheese is a great source of protein and calcium, making it a perfect food for those on a budget. It’s also versatile and can be used in a variety of recipes. Try using cottage cheese in lasagna, quesadillas, or even as a topping on your favorite salad. Cottage cheese has a neutral, creamy flavor on its own so it’s great to pair with foods with a stronger flavor, such as strawberries and pineapple.
25. Sweet Potatoes
Sweet potatoes are a cheap and healthy option for budget shoppers. They’re packed with nutrients like fiber, vitamins A and C, and potassium. Sweet potatoes are also very versatile and can be used in a variety of recipes. You can bake them, fry them, mash them, or even make sweet potato fries. Sweet potatoes go great with savory dishes like roasted chicken or grilled steak. But they’re also delicious when used in sweet recipes like pies and muffins. You can usually buy sweet potatoes for around $1 per pound, making them a fantastic stable for your cheap grocery list.
26. Whole Chicken
We’ve already talked about buying chicken breast when you’re looking for good value foods, but you should also consider the whole chicken. A whole chicken is a great way to get a lot of meat for a cheap price. You can use the chicken meat in any recipe that calls for chicken. And, you can also use the bones to make homemade chicken stock. So, a whole chicken is a very versatile and affordable option. You can usually find them for around $5-10, depending on the size of the chicken.
27. Herbs And Spices
Herbs and spices are a great way to add flavor to your food without spending a lot of money. They can be used to season meat, vegetables, and even baked goods. And, a little goes a long way. So, you’ll be able to get a lot of use out of even a small bottle of spice. When it comes to spices, it’s worth investing in a few key staples like salt, pepper, and garlic powder. But, you can also experiment with other spices that you like. Just remember to buy them in small quantities so they don’t go bad before you have a chance to use them all.
28. Tofu
Tofu is a cheap and healthy protein option for budget shoppers. It’s made from soybeans and is very high in protein. Tofu is also very versatile and can be used in a variety of recipes. It can be stir-fried, grilled, or even baked. Tofu has a neutral flavor so it takes on the flavors of the other ingredients in a recipe. This makes it a great option for those who are trying to eat more plant-based proteins. Tofu is usually sold in packages of two or three, making it a great option for budget shoppers. If you’re looking to introduce more budget-friendly plant-based meals into your diet, tofu is a great place to start.
29. Polenta
Polenta is a cheap and cheerful alternative to pasta or rice. It’s made from cornmeal and has a slightly nutty flavor. Polenta can be boiled, baked, or fried. And, it’s a great alternative to pasta or rice in any recipe. Polenta is usually sold in tube-shaped rolls, which makes it very easy to cook. And, it’s a cheap option for budget shoppers. You can usually find polenta for around $1-2 per roll. Alternatively, you can buy dry polenta, which is even cheaper.
30. Popcorn
Popcorn is a cheap and healthy snack option for budget shoppers. It’s a whole grain and is packed with fiber. And, it’s very low in calories. Popcorn is also very versatile and can be flavored in a variety of ways. You can season it with salt, pepper, and butter. Or, you can add other flavors like chocolate or cheese. Popcorn is a great option for budget shoppers who are looking for a healthy snack. You can usually find popcorn kernels for around $1-2 per pound. Alternatively, you can buy popcorn that’s already been popped. If you’re trying to stick with healthy options, just be sure to check the ingredients list to make sure it doesn’t have any added sugar or oil.
31. Tomato Paste
When it comes to cheap and delicious frugal foods, tomato paste is one of the best. A little goes a long way with this pantry staple, so it’s perfect for budget-minded cooks. Tomato paste can be used to add depth of flavor to soups, stews, and sauces. It’s also great for making homemade pizza sauce or marinara. Tomato paste is high in lycopene, an antioxidant that has been linked to a variety of health benefits. You can find tomato paste in small cans or tubes at most grocery stores and it can cost as little as $0.50 per can.
32. Garbanzo Beans
Garbanzo beans, also known as chickpeas, are a cheap and healthy source of protein. They’re a great addition to salads, soups, stews, and curries. You can also use them to make homemade hummus. Garbanzo beans are high in fiber and contain a variety of vitamins and minerals. They’re also a good source of plant-based protein. A can of garbanzo beans usually costs about $1, so you can definitely buy these when you’re trying to stick to a budget.
33. Lentils
Lentils are another great option if you’re trying to reduce your grocery bill. They’re also one of the best cheap foods if you’re vegan or vegetarian. Lentils are a cheap source of protein and can be used in a variety of recipes. You can use them to make soups, stews, curries, and more. Lentils are also very versatile and can be used as a replacement for meat in many recipes. A bag of lentils usually costs around $1-2 and can last for several meals.
34. Canned Salmon
Canned salmon is a cheap and healthy option for budget shoppers. It’s a great source of protein and omega-3 fatty acids. Canned salmon is also very versatile and can be used in a variety of recipes. You can use it to make salmon cakes, salmon patties, or just add it to a salad. Canned salmon is usually sold for around $2-3 per can.
35. Canned Tuna
Canned tuna is another cheap and healthy option for budget shoppers. Like salmon, it’s a great source of protein and omega-3 fatty acids. Tuna is also very versatile and can be used in a variety of recipes. You can use it to make tuna salad, tuna pasta, or just add it to a salad. Canned tuna is usually sold for around $1-2 per can. Another great thing about canned tuna is that it’s available in a lot of different flavors, which can help to keep things interesting. It’s also great for picky eaters and can help people who don’t like fish get used to eating it.
36. Sardines
Sardines are a cheap, healthy, and sustainable option for budget shoppers. They are a great source of protein and omega-3 fatty acids, and can be eaten fresh, canned, or smoked. Sardines are often overlooked as a budget food, but they are a great way to stretch your food budget. Sardines have a strong smell and flavor, which may make them less popular with people that don’t love fish.
37. Bread
Bread is a cheap and versatile food that can be used in a variety of recipes. It’s perfect for making sandwiches, toast, or French toast. You can also use it to make croutons or breadcrumbs. Bread is usually sold for around $1-2 per loaf, making it an excellent low-cost food option. There are many different kinds of bread available, some more expensive than others. If you’re looking for the best value bread, stay away from more expensive varieties, such as sourdough and artisan-style loaves.
38. Cucumbers
Cucumbers are an excellent cheap food to buy when you’re on a budget. They’re low in calories and fat, and high in water and fiber. Cucumbers are also a good source of vitamins C and K. You can use cucumbers in salads, or as a healthy snack. Cucumbers generally cost less than $1 per pound.
39. Fresh Garlic
Fresh garlic is a cheap and healthy option for budget shoppers. It’s a great addition to a variety of recipes, and can also be used as a natural remedy for a range of different issues. Fresh garlic is usually sold for around $1 per head. You can also find garlic in pre-peeled and minced form, which is more expensive. However, fresh garlic is usually more flavorful and lasts longer.
40. Celery
Celery is an excellent cheap food to buy if you’re on a budget. At only pennies per stalk, celery is a great way to add some crunch and nutrition to your meals. Add celery to salads and soups, or eat it as a healthy snack. Celery pairs well with peanut butter or cream cheese. It is high in water and fiber, making it a very filling food for the calories. Celery generally costs less than $1 per pound.
41. Eggplant
Eggplant is a cheap and healthy food to buy when you’re on a budget. It’s a great source of fiber and antioxidants, and can be used in a variety of recipes. Eggplant is usually sold for around $1-2 per pound. Choose eggplants that are firm and smooth, with shiny skin. Avoid eggplants that are soft, dull, or have brown spots. Eggplants are a great food to look for at your local store. For the best deal, buy them when they’re in season.
42. Vinegar
Vinegar is a cheap and versatile ingredient that can be used in a variety of recipes. It’s also great for cleaning and can be used as a natural disinfectant. Vinegar is usually sold for around $1-2 per bottle. Choose a vinegar that is appropriate for the recipe you’re using it for. For example, below are some options for different types of vinegar:
- Red wine vinegar: best for dressing salads
- Balsamic vinegar: best for flavoring meat or vegetables
- Rice vinegar: best for Asian-style recipes
- Apple cider vinegar: best for cleaning or as a health tonic
- White vinegar: is a good choice for cleaning
43. Pork
Pork is a cheap and versatile meat that can be used many different ways. You can make a huge range of meals depending on the cut of pork you get. Some examples include pork shoulder for pulled pork, pork tenderloin for pork chops, and pork belly for bacon. It’s a great source of protein and nutrients. Pork is usually sold for around $2-3 per pound. When choosing pork, look for cuts that are lean and have little fat. Avoid pork that is marbled with fat, as this will make it less healthy. Pork is a great meat to look for when you’re on a budget.
44. Coffee
Buying and making your own coffee can be a great way to save money. A pound of coffee beans generally costs around $10, which makes about 40 cups of coffee. That comes out to about $0.25 per cup. If you go to a coffee shop, you’ll likely pay $3-5 per cup. So, making your own coffee can save you a significant amount of money over time. While it might be more expensive at the start to buy a good coffee-making setup, it will pay for itself in the long run. There are several popular coffee-making setups that allow you to make a delicious cup of coffee at home, including:
- Drip coffee makers
- Single-serve coffee makers
- French presses
- Pour-over coffee makers
45. Corn Tortillas
Corn tortillas are a great cheap food to buy when you’re on a budget. They’re a great source of fiber and nutrients and can be used in a variety of recipes. One easy way to use corn tortillas is to make tacos. Add some ground beef, black beans, sour cream, and any of your other favorite toppings and you’ll have a quick and easy meal. Corn tortillas are usually sold for around $0.50 per pound. Choose tortillas that are fresh and pliable. Avoid tortillas that are dry, cracked, or have brown spots. Corn tortillas are a great food to look for at your local store. For the best deal, buy them when they’re on sale.
Final Thoughts
In this post, we’ve compiled a list of low-cost and nutritious foods to purchase on a budget. These meals are high in nutrition and versatile enough to be used in a variety of dishes. We’ve also included some hints for locating cheap food at your local supermarket the next time you go shopping. So, when you go grocery shopping the next time, make sure to have a look at these cost-effective alternatives!