Cost-effective food selections -
For example, to help extend your grocery dollars, choose apples over berries or carrots or celery over leafy greens. Generally, some of the cheapest fruit and vegetables year-round tend to be bananas, apples, oranges, broccoli, cauliflower, carrots and sweet potatoes.
Meat can be the most expensive category for most food budgets, and can account for a large portion of the overall grocery bill. To save money, opt for the ground variety of your favorite protein. Ground beef, chicken or turkey are super versatile, easily frozen and can be used in many different recipes.
Larger cuts of meat will usually cost less per pound, but they may require marinating, braising and slow cooking to bring out the tenderness.
If you do prefer to include cheaper cuts of meat, consider including:. 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.
Consider cutting costs even further by implementing Meatless Monday or meatless dinners a few nights a week. Swap out meat for healthy plant-based meat alternatives such as tofu, tempeh, beans and legumes, as your protein source.
The cost of fresh seafood may also vary seasonally. According to the Seafood Nutrition Partnership , fresh Alaskan salmon is less expensive during the summer when the fish are more abundant.
Other popular choices that may be worth buying seasonally include Albacore tuna in season July-October and halibut in season March-November.
Other ways to save money on seafood:. Whether you prefer dairy or non-dairy, you can find competitive prices due to the sheer number of products on the market. 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.
Just note that many dairy and non- dairy milks and yogurts contain added sugars and sometimes saturated fats. Always check the label before purchasing. More ways to save:.
When it comes to cheap groceries, pantry staples are the big winners. This category includes dry and canned goods such as flour, oatmeal, chicken stock, nuts, nut butters and seeds. Among the cheapest staples are dried and canned beans — they're also easy to prepare and provide a great source of plant-based protein and fiber, two very important nutrients that are often only available in more costly foods.
Grains like brown rice and oatmeal also score high in cost-effectiveness and nutrition. Frozen foods can be stored in your freezer for months. 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. They also provide several other important nutrients in impressive quantities, including copper, iron, manganese and folate.
Not only does the low cost of lentils make it a food that is one of the cheapest per calorie, but it's also an excellent choice if a history of heart disease runs in your family.
In the United States, heart disease continues to be one of the leading causes of death for both women and men. If you regularly eat your lentils, there's even research to suggest the legume can help to lower both cholesterol levels and blood pressure, which are two huge contributors to the onset of heart disease.
A serving of peanut butter is an excellent source of protein and contains other beneficial vitamins, minerals and nutrients, including magnesium, zinc, phosphorus, vitamin B-6 and niacin. Potatoes are packed with fiber, which promotes a healthy digestive system.
They also contain several other nutrients, including vitamin B-6 and vitamin C. When combined in a bowl of oatmeal, they work together to potentially lower the risk of obesity, type-2 diabetes and heart disease. The truth is, with a little planning and know-how, eating well on a smaller budget doesn't have to be painful or impossible.
Knowing which items are typically some of the most nutrient-dense and cheapest foods, sets you on the path to a well-balanced and affordable diet. Having the right tools in your pocket certainly helps, too.
Check out how a meal planner can be a game-changer when it comes to meeting goals, staying organized and adhering to a budget. Instantly create meal plans that hit your macro and calorie goals. Prospre: Meal Planner Meal plans based on macros 4.
Prospre: Meal Planner Meal plans based on macros, macro tracking, and more 4. HOME BLOG ABOUT FEATURES. Shop High-Quality Supplements at Transparent Labs. Shop Supplements Purchases made through this affiliate link support Prospre. Eating Healthy on a Budget: The Cheapest Foods per Calorie November 23, When the price tag of that choice, fresh cut of meat and those tempting, colorful fruits and veggies almost seem out of reach, it can be tempting to turn to quick, processed, less healthy items.
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