This list of 62 healthy and cheap foods provides a detailed look at the most nutrient-dense and budget-friendly foods at the grocery stores. Incorporating them into your meal and snack plans is a great way to help you eat healthy when you are on a budget!
Eating Healthy on a Budget
Eating healthy when you are on a tight budget can feel insurmountable at times. But guess what? It is possible! And not only is is possible, it can be fairly easy as well!
In this blog post, I talked about five easy steps for eating healthy on a budget. These five steps are:
- Choosing Budget-Friendly Nutrient Dense Foods (this post)
- Planning a Menu on a Budget
- Finding Good Deals on Healthy Foods
- Making Food Last Longer
- Easy Ways to Use Leftovers
If you are looking for more ways to eat healthy on a budget I recommend you start by reading the 5 Steps for Eating Healthy on a Budget post, then read the detailed posts I wrote for each of the 5 steps (links to the posts above).
Healthy and Cheap Foods
One of the biggest keys to eating healthy on a budget is incorporating healthy and cheap foods into your meal plans. These are the foods that offer your body several of the nutrients they need without costing a fortune. Incorporating them into your diet makes it possible for you to nourish your body and still live within your budget!
A common name for these foods that offer several key nutrients is “nutrient-dense” foods. This means they provide multiple of the nutrients that your body needs. Or in other words they are dense in nutrients.
Foods That are not Nutrient-Dense
As a reminder, not every food you eat needs to be nutrient-dense! Some foods only provide energy, and that’s okay. The goal with eating should never be perfection. Rather, it should be a focus on eating to feel your best. Yes, that means eating nutrient-dense foods, but it also means making eating an enjoyable experience.
Healthy and Cheap Foods by Aisle
To make finding healthy and cheap foods at your grocery store easier, I have listed them by the aisle you will find them in. I have also shared the average price of these foods (it will vary based on where you live), some of the amazing nutrients they offer and easy ideas for using them.
Refrigerated Aisles
The refrigerated aisles are a great place to find healthy and cheap foods that offer protein. All of these options below are high in protein as well as several other nutrients:
- Cottage Cheese Cost: $2 per pound. Nutrients Provided: protein, calcium and phosphorus. Ways to Eat it: topped on a piece of toast with avocado and pepitas, added to a smoothie or blended into a dip for vegetables.
- Plain Yogurt Cost: $2-3 dollars per pound. Nutrients Provided: protein, B vitamins, calcium, phosphorus, zinc and probiotics. Ways to Eat it: added to a smoothie, used in a dressing or layered into a parfait like these Make-Ahead Lemon, Raspberry Parfaits.
- Milk Cost: $2-3 per gallon. Nutrients Provided: protein, calcium, B vitamins, iodine and phosphorus. Ways to Eat it: as a beverage with breakfast, added to a smoothie or used in a muffin recipe like these Chocolate, Banana, Lentil Muffins.
- Eggs Cost: $2-3 per dozen. Nutrient Provided: protein, iron, vitamin A, vitamin D, vitamin E, folate and choline. Ways to Eat Them: scrambled with toast, hard-boiled then topped on a salad or pan-fried and added to a stir fry.
- Tofu Cost: $3-4 per 14 oz. Nutrients Provided: fiber, protein, manganese, selenium and copper. Ways to Eat it: used in place of ground beef in a taco, pan-fried then added to a salad or added to a Poke Bowl.
Freezer Aisle
The best part about choosing produce from the freezer section of the store is they are picked at their peak ripeness, when they are the most nutrient-dense, then frozen. The freezing process preserves the nutritional content of these foods. This means they still provide the same amazing nutrients as their non-frozen versions.
Other reasons frozen produce is great include that they last longer (less wasted food), are more convenient (they often come pre-cut) and are sometimes more affordable than their non-frozen versions.
Here are some of the most healthy and cheap foods you will find in the freezer aisle:
- Edamame (soybeans) Cost: $2-$3 per 12 oz bag. Nutrients Provided: fiber, protein, vitamin K and folate. Ways to Eat Them: topped on a salad, eaten as a snack or made into a dip like this Edamame Dip Recipe.
- Berries Cost: $2-$5 per 16 oz bag. Nutrients Provided: antioxidants, fiber, vitamin C, vitamin K and manganese. Ways to Eat Them: topped on a whole-grain waffle, added to a smoothie or layered in a yogurt parfait like these Make-Ahead Lemon Yogurt Parfaits.
- Broccoli Cost: $1-$2 per 12 oz bag. Nutrients Provided: vitamin C, fiber, vitamin K, potassium, iron, magnesium and vitamin B6. Ways to Eat it: added to an omelette, steamed as a side dish or used in broccoli cheese soup.
- Cauliflower Cost: $1-$2 per 12 oz bag Nutrients Provided: fiber, B vitamins, iron, vitamin C and potassium. Ways to Eat it: added to a stir fry, steamed and mashed with garlic and cheese, or made into Cauliflower Breadsticks.
- Peas Cost: $1 per bag. Nutrients Provided: protein, fiber, vitamin C, magnesium and iron. Ways to Eat Them: mashed on a piece of toast then topped with sunflower seeds, mixed into a stir fry or eaten as a side dish with your favorite seasonings.
- Spinach Cost: $1-$2 per 10 oz bag. Nutrients Provided: vitamin K, vitamin A, vitamin C, folate and manganese. Ways to Eat it: mixed into a pesto, added to a quiche or blended into a smoothie.
- Sweet Potatoes Cost: $1.75 per 10 oz bag. Nutrients Provided: beta-carotene (vitamin A), B vitamins, vitamin C, potassium and fiber. Ways to Eat Them: cooked then topped with maple syrup and walnuts, pureed then added to muffins or added to a rice bowl like this Buddha Bowl Recipe.
- Potatoes Cost: $2 per 16 oz bag. Nutrients Provided: vitamin C, B6, fiber and potassium. Ways to Eat Them: pan-fried then added to a breakfast burrito, mixed into a soup or roasted and served as a side dish.
- Butternut Squash Cost: $2 per 10 oz bag. Nutrients Provided: beta-carotene (vitamin A), vitamin D, potassium and magnesium. Ways to Eat Them: pureed into a soup, cooked then added to a macaroni dish or steamed and seasoned as a side dish.
- Carrots Cost: $1 per 12 oz bag. Nutrients Provided: beta-carotene (vitamin A), fiber, vitamin C vitamin K, potassium and manganese. Ways to Eat Them: added to a smoothie, roasted then topped with parmesan or blended into pancakes like the Carrot Blender Pancakes in my cookbook.
- Onions Cost: $1.50 per 12 oz bag. Nutrients Provided: antioxidants, fiber, B-vitamins and folate. Ways to Eat Them: added to a soup, mixed into an omelet or cooked into a spaghetti sauce.
Bread Aisle
The bread aisle is filled with different types of bread and tortillas. Looking for 100% whole grain options is a good rule of thumb for finding nutrient-dense sources like the ones below:
- Whole Wheat Bread Cost: $2-$4 per loaf. Nutrients Provided: complex carbohydrates, fiber, B-vitamins and protein. Ways to Eat it: as the base bread for French Toast, as the bread for a sandwich or made into these make-ahead Nutella Raspberry Toaster Strudels.
- Corn Tortillas Cost: $2.50 for 30 tortillas. Nutrients Provided: complex carbohydrates, fiber, magnesium and phosphorus. Ways to Eat Them: topped with an egg, avocado and beans for breakfast; used to make chicken taquitos; or as the shell for tacos.
- Whole Wheat Tortillas Cost: $3 for 10 tortillas. Nutrients Provided: complex carbohydrates, fiber, B-vitamins and protein. Ways to Eat Them: used as a base for a quesadilla, wrapped around your favorite tacos ingredients or made into a breakfast burrito like the Make-Ahead Breakfast Burritos in my cookbook.
Baking Aisle
In the baking aisle you will find the basic ingredients needed to bake. You will also find nut butters in this aisle. Here are the most healthy and cheap of these options:
- Whole Wheat Flour Cost: $4-$5 per 5 lb bag. Nutrients Provided: complex carbohydrates, fiber, protein, iron, potassium, phosphorus and magnesium. Ways to Eat it: made into pancakes, used for homemade tortillas or as the flour in a muffin recipe like these Chocolate, Banana, Lentil Muffins.
- Ground Flaxseeds Cost: $3-$4 per lb. Nutrients Provided: fiber, omega-3 fatty acids, thiamin and magnesium. Ways to Eat Them: mixed into a bread recipe, topped on a yogurt parfait or mixed into a granola bar recipe like these 5 Ingredient No-Cook Granola Bars.
- Chia Seeds Cost: $4 per lb. Nutrients Provided: protein, fiber, omega 3-fatty acids, iron, magnesium, calcium and phosphorus. Ways to Eat Them: added to a smoothie, layered in a yogurt parfait like these Make-Ahead Lemon, Raspberry Yogurt Parfaits or made into a chia pudding.
- Olive Oil Cost: $7 per 16 oz. Nutrients Provided: monounsaturated fats, antioxidants and vitamin E. Ways to Eat it: drizzled over roasted vegetables, tossed in a salad dressing or blended into a dip recipe like this Edamame Dip.
- Cinnamon Cost: $2 per 2.5 oz bottle. Nutrients Provided: phytochemicals, potassium, magnesium, phosphorus and calcium. Ways to Eat it: sprinkled on oatmeal, added to a muffin recipe or stirred into apple cider.
- Peanut Butter Cost: $2-$3 per 16 oz container. Nutrients Provided: protein, fiber, vitamin E, niacin, B6 and magnesium. Ways to Eat it: in a peanut butter banana sandwich, added to a smoothie or used in a Thai flavored dressing.
- Walnuts Cost: $6 per lb. Nutrients Provided: protein, fiber, unsaturated fats, folate, phosphorus, B6, manganese, vitamine E and antioxidants. Ways to Eat Them: mixed into to a muffin recipe, added to cold cereal or chopped into a chicken salad.
Produce Aisle
The produce aisle is generally located at the front of a grocery store. In this section, you will find all sorts of fruits and vegetables. While all produce is typically nutrient-dense, the list below includes those are are lower-priced year round. Incorporating these healthy and cheap foods into your meal plans as well as watching for sales on other types of produce is a great way to get the nutrients you need when you are on a budget:
Leafy Greens:
- Romaine Lettuce Cost: $1.90 per head. Nutrients Provided: fiber, folate, vitamin A, vitamin K and potassium. Ways to Eat it: as a salad base, layered on a sandwich or as a wrap for Asian lettuce wraps.
- Spinach: Cost: $1-$2 per 12 oz bag. Nutrients Provided: vitamin K, vitamin A, vitamin C, folate and manganese. Ways to Eat it: added to a breakfast burrito, mixed into a salad or layered on a sandwich.
- Kale Cost: $1.50 per bunch. Nutrients Provided: fiber, vitamin A, vitamin C, vitamin K, vitamin B6, folate and manganese. Ways to Eat it: roasted until crispy, stirred into a soup or made into a salad.
- Cabbage Cost: $0.62 per pound. Nutrients Provided: vitamin C, B vitamins and antioxidants. Ways to Eat it: added to a soup, mixed into a slaw salad or roasted with your favorite seasonings.
Other Veggies:
- Broccoli Cost: $1.75 per lb. Nutrients Provided: vitamin C, fiber, vitamin K, potassium, iron, magnesium and vitamin B6. Ways to Eat it: in a veggie tray with dip, steamed as a side dish or roasted like in this Sheet-Pan Lemon, Chicken Gnocchi recipe.
- Cauliflower Cost: $2.50 per head. Nutrients Provided: fiber, B vitamins, iron, vitamin C and potassium. Ways to Eat it: added to a stir fry, steamed and mashed with garlic and cheese or roasted and served as a side dish.
- Onions Cost: $1 per pound. Nutrients Provided: antioxidants, fiber, B-Vitamins and folate. Ways to Eat Them: topped on a hamburger, added to a stir-fry or roasted with butternut squash.
- Garlic Cost: $0.64 per bulb. Nutrients Provided: manganese, B6, vitamin C, selenium, fiber and antioxidants. Ways to Eat it: added to a hummus recipe, roasted with other vegetables or spread on garlic bread.
- Potatoes Cost: $6 per 10 lb bag. Nutrients Provided: vitamin C, B6, fiber and potassium. Ways to Eat Them: baked then topped with your favorite toppings, added to a soup or cut into wedges then roasted.
- Carrots Cost: $0.88 per lb. Nutrients Provided: fiber, beta-carotene (vitamin A), vitamin C, potassium and lutein. Ways to Eat Them: with a veggie tray, shredded onto a salad or roasted with parmesan and garlic.
- Butternut Squash: Cost: $1.28 per lb. Nutrients Provided: vitamin A, vitamin D, potassium and magnesium. Ways to Eat Them: thinly sliced then roasted into chips, baked then topped with pesto or made into gnocchi.
- Beets Cost: $2 per bunch. Nutrients Provided: fiber, folate, manganese, potassium, magnesium, iron, vitamin B6 and vitamin C. Ways to Eat Them: roasted in the oven, thinly sliced then topped on a sandwich or pureed into a vegetable dip.
Fruits:
- Bananas Cost: $0.55 per pound. Nutrients Provided: vitamin C, B6, potassium, manganese and fiber. Ways to Eat Them: sliced into a bowl of cereal, added to a smoothie or made into a peanut butter banana sandwich.
- Apples Cost: $1.62 per pound. Nutrients Provided: fiber, vitamin C, B vitamins and antioxidants. Ways to Eat Them: chopped then added to a salad, cut then dipped in peanut butter or diced and added to a bowl of oatmeal.
- Oranges Cost: $1.10 per pound. Nutrients Provided: vitamin C, B vitamins, calcium and potassium. Ways to Eat Them: plain, added to a smoothie or cut and added to a fruit salad.
Breakfast Aisle
The breakfast aisle is where you will find foods that are typically eaten at breakfast time. The ones listed below are loaded with nutrients and are also lower priced. Buying the store brand of these is another way to save even more money:
- Oats Cost: $2 per pound. Nutrients Provided: B vitamins, iron, manganese, phosphorus, zinc and magnesium. Ways to Eat Them: as the base for a granola recipe, made into oatmeal or added to smoothie like the Peanut Butter Banana Oat Smoothie from my Time to Nourish Cookbook.
- Bran Flakes Cost: $3 per 16 oz box. Nutrients Provided: fiber, protein, B-vitamins, iron, copper, zinc and magnesium. Ways to Eat Them: as a cereal with fresh berries or bananas, used in a bran muffin recipe or topped on a yogurt parfait.
- Shredded Wheat Cost: $3 per 15 oz box. Nutrients Provided: fiber, protein, phosphorus, zinc, niacin, B6, magnesium, iron and vitamin C. Ways to Eat Them: as a cereal with fresh berries, added to a granola bar recipe or pureed into a smoothie.
Pasta Aisle
Pastas are affordable and a great source of energy for your body. The 100% whole-grain options are usually priced similar to the refined versions but offer more additional nutrients for you body:
- Whole Wheat Pasta Cost: $1.5-$2 per 16 oz box. Nutrients Provided: complex carbohydrates, fiber, protein, magnesium, phosphorus, potassium, folate and niacin. Ways to Eat Them: cooked and topped with pesto, added to lasagna recipe or as the base for a spaghetti recipe.
Canned Aisles
The canned aisles are a great place to find healthy and cheap foods that will last a long time in your pantry. Stocking up on the ones listed below is a great way to have nutrient-dense foods on hand at all times:
Vegetables
- Tomatoes Cost: $0.96 per 14.5 oz can. Nutrients Provided: vitamin C, B vitamins, vitamin A, vitamin K and lycopene. Ways to Eat Them: added to a soup recipe, pureed into a sauce for pizza or used in a homemade salsa recipe.
- Pumpkin Cost: $1.50-$2 per 15 oz can. Nutrients Provided: vitamin A, vitamin K, copper, vitamin E, iron, magnesium, riboflavin, B6, vitamin C and potassium. Ways to Eat it: added to a muffin recipe, stirred into oatmeal or made into a pumpkin spice smoothie.
- Beets Cost: $1.25 per 15 oz can. Nutrients Provided: fiber, folate, manganese, potassium, magnesium, iron, vitamin B6 and vitamin C. Ways to Eat Them: made into a beet pesto, mixed into a pancake recipe or chopped onto a chicken salad.
Beans/Lentils
- Beans Cost: $1 per pound. Nutrients Provided: protein, fiber, folate, iron, magnesium and potassium. Ways to Eat Them: mixed into a chili recipe, made into a dip or spread or added to a taco.
- Lentils Cost: $1.56 per pound. Nutrients Provided: protein, fiber, folate, iron, copper and manganese. Ways to Eat Them: used as a meat replacer in sloppy Joes, roasted and served as a side dish or used in a salad recipe like the Lentil Fridge Salad recipe from my Time to Nourish Cookbook.
Seafoods
- Tuna Cost: $0.96 per can. Nutrients Provided: protein, omega-3 fatty acids, B vitamins, vitamin A, vitamin D, iron, selenium and phosphorus. Ways to Eat Them: made into a tuna fish sandwich, cooked into a tuna casserole recipe or added to a salad.
- Sardines Cost: $1.50 per can. Nutrients Provided: protein, omega-3 fatty acids, B12, calcium, iron and vitamin D. Ways to Eat Them: added to a pasta recipe, topped on a piece of toast with lemon mayonnaise or made into a sandwich.
- Salmon Cost: $2 per can. Nutrients Provided: protein, omega-3 fatty acids, vitamin D, B6, B12, selenium, thiamin, phosphorus and potassium. Ways to Eat Them: added to macaroni and cheese, topped on whole-grain crackers or served on celery sticks with cream cheese.
Dry Goods Aisle
The dry goods aisle is where you can find the dried versions of grains and legumes. These foods are naturally high in several nutrients and are affordable. Keeping these healthy and cheap foods stocked in your pantry is a great way to have nutrient-dense foods on hand at all times:
- Brown Rice Cost: $2 per lb. Nutrients Provided: fiber, B vitamins, magnesium, phosphorus and manganese. Ways to Eat Them: added to taco salad, mixed into a stir fry or made into a breakfast porridge.
- Dry Beans Cost: $1-$2 per lb. Nutrients Provided: protein, fiber, folate, iron, magnesium, and potassium. Ways to Eat Them: cooked then added to a chili recipe, made into a dip or spread or tossed into a taco.
- Dry lentils Cost: $1-$2 per lb. Nutrients Provided: protein, fiber, folate, iron, copper and manganese. Ways to Eat Them: cooked then used as a meat replacer in tacos, roasted and served as a side dish or used in a muffin recipe like my Chocolate, Banana, Lentil Muffins.
- Quinoa Cost: $3-4 per lb. Nutrients Provided: protein, fiber, B vitamins, vitamin E, iron, magnesium and zinc. Ways to Eat Them: cooked then added to a salad, used in a bean burrito or mixed into a soup recipe.
Meat Aisle
The meat aisle is another great place to find foods high in protein. The list below includes those that are lower priced year round. Incorporating these foods into your meal plans, as well as watching for sales on other lean cuts of meat, is a great way to eat healthy on budget:
- Pork loins Cost: $3-$4 per lb. Nutrients Provided: protein, B vitamins, phosphorus, zinc, iron and selenium. Ways to Eat Them: marinated then grilled, chopped then sautéed with vegetables or used in a sheet-pan recipe.
- Chicken Breasts Cost: $3 per lb. Nutrients Provided: protein, B6, phosphorus, magnesium, iron, zinc and selenium. Ways to Eat Them: cooked in a slow cooker then shredded for tacos, chopped small then sautéed with vegetables or grilled and used in a taquito recipe.
- Chicken Thighs Cost: $3 per lb. Nutrients Provided: protein, B6, phosphorus, magnesium, iron, zinc and selenium. Ways to Eat Them: marinated then grilled, cooked then used in a chicken salad recipe or used in a sheet-pan recipe like my Lemon, Chicken Gnocchi.
Condiments Aisle
While condiments are not typically a high source nutrients, the ones listed below provide some vitamins and minerals and can be used to boost the nutritional content of your meals:
- Salsa Cost: $2-$3 per 24 oz jar. Nutrients Provided: fiber vitamin C, iron and potassium. Ways to Eat It: with a taco, on a burrito or as a marinade for chicken.
- Apple Cider Vinegar Cost: $4 per 32 oz bottle. Nutrients Provided: acetic acid, potassium, magnesium, calcium and phosphorus. Ways to Eat it: drizzled on a salad, as part of a marinade for meat or added to bone broth recipe.
- Balsamic Vinegar Cost: $4 per 16 oz bottle. Nutrients Provide: acetic acid, potassium, magnesium, calcium and phosphorus. Ways to Eat it: mixed with olive oil and drizzled over roasted vegetables, used in a salad dressing recipe or blended into a romesco recipe like the one from my Time to Nourish Cookbook.
Snack Section
All of the snack options listed below are a great source of fiber. The nut and seed options also provide protein and healthy fats. Adding one or more of these to your daily snacks will help meet your nutritional needs and keep you full longer:
- Pepitas Cost: $3.60 per 8 oz bag. Nutrients Provided: fiber, protein, unsaturated fats, phosphorus, manganese, vitamin K, zinc, iron, potassium and copper. Ways to Eat Them: topped on a piece of toast with cottage cheese and avocado, mixed into a trail mix or added to a granola bar recipe.
- Sunflower Seeds Cost: $3.50 per 16oz bag. Nutrients Provided: fiber, protein, unsaturated fats, vitamin E, B6, niacin, folate, zinc, copper, manganese and selenium. Ways to Eat Them: added to a trail mix, made into a spread for a sandwich or used in a muffin recipe like the Blender Muffins from my Time to Nourish Cookbook.
- Peanuts Cost:$2.50 for 16 oz. Nutrients Provided: protein, fiber, unsaturated fats, vitamin E, B3, B6, folate, magnesium, copper and manganese. Ways to Eat Them: in a trail mix, added to a stir fry or sprinkled on a salad.
- Almonds Cost: $6.50 per 16 oz bag. Nutrients Provided: protein, fiber, omega-3 fatty acids, vitamin E, manganese, magnesium, B2, phosphorus and antioxidants. Ways to Eat Them: added to a trial mix, topped on a yogurt parfait or blended into a pesto recipe.
- Air-Popped Popcorn: Cost: $2.50 per 30z bag. Nutrients Provided: fiber, folate, niacin, riboflavin, B6, vitamin K, vitamin A and vitamin E. Ways to Eat it: popped then sprinkled with olive oil, salt and parmesan cheese; spiced with chili flakes or slightly sweetened with honey.
Ethnic Aisle
You may not think of the Ethnic aisle as a place to find healthy and cheap foods, but there are a few amazing options located there such as the ones listed below:
- Tumeric Powder Cost: $2.68 per 2 oz. Nutrients Provided: vitamin C, B6, manganese, iron, potassium, omega-3 fatty acids and antioxidants. Ways to Eat It: added to a soup, made into a tea or sprinkled on popcorn.
- Red Lentils Cost: $3.25 per 32oz bag. Nutrients Provided: protein, fiber, folate, iron, copper and manganese. Ways to Eat Them: made into a lentil curry, used into a lentil Dahl recipe or cooked and seasoned as a side dish.
- Split Pigeon Peas Cost: $3.50 per 32 oz bag. Nutrients Provided: protein, fiber, calcium, phosphorus, potassium, magnesium and folate. Ways to Eat Them: added to a soup, used in a curry recipe or made into a Toor Dal recipe like this one.
- Green Mung Beans Cost: $4.32 per 32 oz bag. Nutrients Provided: protein, fiber, folate, manganese, magnesium, phosphorus, iron, copper, potassium, zinc, B vitamins and antioxidants. Ways to Eat Them: used in a curry recipe, added to a burrito or made into mung bean pancakes.
Free Printable
To help you find these affordable and cheap foods at your grocery store, I made this free printable that lists them by the aisle you can find them in. Click on this link to access it or on the picture below.
I recommend printing it off and referencing it when you plan your menu. This will help you eat healthy and live within your budget.
