Eat Healthy on a Budget with These Affordable Meal Ideas

If you’ve been skipping the canned food aisle at the grocery store, it’s time to give it another look. When it comes to the best ingredients for budget-friendly healthy meals, dry and canned beans are some of the cheapest and most versatile foods you can buy. A great source of protein, beans are loaded with potassium, iron and zinc. Lentils are also worth stocking up on, as they’re good for the heart and help lower cholesterol.

While eggs aren’t as cheap as they used to be, they’re still a good option for a high protein food source packed with vitamins and minerals. Eggs can be enjoyed for breakfast, lunch or even dinner. Here are some egg recipes that are both nutritious and delicious:

With 4 grams of fiber per cup, brown rice is a great way to bulk up a meal. This whole grain food not only fills you up, it also provides protection against diabetes and heart disease.

When you’re looking for cheap and healthy meal ideas, quinoa is a good food to have on hand. Although quinoa costs more than rice, you get more bang for your buck because of its stellar nutritional profile. This super grain is a good source of protein, antioxidants, fiber, iron and essential amino acids.

Local produce that’s in season is not only less expensive, it’s also more flavorful because it doesn’t spend a week getting shipped to your store. Shop this section at your grocery store to stock up on sale items each week.

If you often find yourself throwing away fresh produce before you can use it up, then canned and frozen produce are good options for you. As long as you select foods without added salt, sugar or sauce, it’s a healthy option that can be used in numerous dishes.

We’re not nuts – these nutritional powerhouses are a great way to get your daily dose of protein, healthy fats and antioxidants. And while they aren’t the cheapest food on this list, a little goes a long way. Here are some ways to cook with nuts that are super healthy but not super expensive:

Packed with protein, probiotics and vitamin B-12, this calcium-rich food is good for your bones and your gut. Enjoy it as a healthy snack with some fruit, or make one of these recipes featuring this healthy dairy.

Popcorn: If you’re looking for an inexpensive snack that fills you up, popcorn should be on the top of your list. Packed with fiber, this whole grain food is only 31 calories per cup. Instead of microwave popcorn covered in salt and butter, pop your own and flavor it with a dusting of cocoa powder, parmesan cheese or your favorite spices.

Certain seafood like tuna and salmon are great sources of omega-3 fatty acids, which can help reduce the risk of blood clots, heart disease and inflammation. Buying your fish canned makes it super easy to prepare and it's also much more cost effective than fresh fish.