The biggest New Year’s Resolution for most people is eating healthier. Eating healthier doesn’t have to cost a fortune. There are so many discount grocery stores and cheap foods to choose from. Here are 18 healthy, cheap foods you can buy that will help you reach your health goals on a tight budget.
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Where To Buy Cheap, Healthy Food
The key for healthy eating on a tight budget is to shop for your groceries at discount grocery stores.
These discount grocery stores include stores like Aldi, Costco, Sam’s, Trader Joe’s, Walmart, Grocery Outlet and more.
Buying foods in bulk saves extra cash, as well as buying the store’s version of the food (as opposed to the brand name item).
There is no need for buying only “organic” produce at an overpriced health foods store! As long as you wash your fruit and veggies correctly, non-organic foods are usually safe to buy and eat.
Here are 18 cheap foods to buy when you are eating healthy on a budget:
1. Eggs
In 2020, the retail price for a dozen eggs in the United States was 1.48 U.S. dollars.
Eggs are rich in nutrients and are an excellent source of protein. Eggs are a healthy and filling breakfast and can be cooked so many different ways (hard-boiled, soft-boiled, scrambled, over-easy, sunny side up, omelettes, and more). Keep some hard-boiled eggs with you as a nutritious snack.
2. Baby Spinach
5 oz of store brand bagged organic spinach at Whole Foods is $1.99/bag.
Spinach is rich in SO many vitamins and is the perfect addition to a healthy lifestyle Add spinach to your smoothies, omelettes, and quiches!
3. Sweet Potatoes
You can find sweet potatoes at a range of prices, from $0.75 to $1.80 per pound on average.
Sweet potatoes are highly nutritious and promote good gut health. They also aid in healthy vision and are thought to prevent certain cancers. You can make sweet potato chips or sweet potato fries!
4. Onions
One USDA report says the average fresh pound of onions will cost $1.04. Onions can reduce your cholesterol levels and help prevent blood clots and strokes. Just be sure to wear goggles when you are chopping them.
5. Broccoli
On average, each pound of broccoli costs $1.5 to $5, depending on the grocery store.
Broccoli contains 2.3 grams of fiber per cup, as well as potassium. Broccoli is great to pair with a lean meat or add to a stir-fry.
6. Cabbage
The average retail price of fresh green cabbage is $0.62 per pound. Cabbage can reduce inflammation and aid in digestion.
7. Chicken Breast
The best place to buy chicken breast is from Aldi, where you can get a huge tray of chicken breast for under $8. You can grill or bake chicken breast to obtain the full health benefits, and you can even add it to your salads for added protein!
8. Rolled Oats
Great Value 100% Whole Grain Old Fashioned Oats will only set you back about $2.
Oatmeal is one of the healthiest (and easiest) breakfasts you can make. Make sure to get the 100% whole grain rolled oats that don’t contain the added sugar and additives. Add some cinnamon and fruit to your oatmeal for a delicious meal. Sprinkle in some Stevia or Truvia to sweeten it up a bit.
9. Bananas
The average price of one pound of bananas is $0.57 Bananas are rich in potassium. They can be used in your oatmeal, to make banana pancakes (let me know if you want a post with the recipe), and you can freeze the slices to put in your smoothies for a more milkshake-y texture).
10. Frozen Berries
According to the Department of Agriculture, the average price for all unsweetened frozen fruit is $2.04 per pound.
Frozen berries are just as nutritious as fresh berries, but they’re more convenient. You can add frozen berries, baby spinach, almond milk, ice, and some nut butter into a blender and make a nutritious smoothie!
11. Frozen Vegetables
Frozen Vegetables can range from $0.70 to $4 for a large bag. Get some frozen greens and add them to smoothies or as a side to your dinner for a nice veggie boost! Vegetables are great because they are super filling, so you end up eating less crap.
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12. Apples
The retail price of red delicious apples was around 1.32 U.S. dollars per pound in the United States in 2017.
“An apple a day keeps the doctor away” has proven true. Apples are high in fiber and can aid in reducing belly fat. They’re also super convenient. Just grab an apple and be out the door with a ready-to-go, healthy snack.
13. Canned Fish
Canned tuna, salmon, and sardines are great sources of protein and low in fat. A 4 pack of 5oz canned tuna only costs around $2.72 at Walmart. Canned fish has high amounts of omega-3 fatty acids, which help you build and maintain a healthy body.
14. Watermelon
The national seasonal average retail price for non-organic, red-fleshed, seeded type ranged between $0.31 to $0.38 per pound, and $0.46 to $0.55 per pound for red-fleshed seedless watermelon.
Watermelon is mostly made of water, so it is very low in calories and an excellent source of hydration. It also boosts your immune system, reduces cholesterol, and lowers blood pressure. Watermelon is the highest alkalizing fruit, meaning that it reduces the excess acidity in your body.
15. Greek Yogurt
The national average price of 4-6 ounce organic Greek yogurt is $1.05
Greek yogurt can reduce appetite and hunger, as well as boost your metabolism and bone health. You can even substitute sour cream for Greek yogurt as a healthy alternative.
16. Grapes
The average retail price of grapes is $2.09 per pound. Grapes are such a good snack for work or school. They contain polyphenols, which can prevent heart disease. If you have never tried Cotton Candy Grapes, you are missing out! They taste just like cotton candy, so they’re perfect for sugar cravings.
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17. Brown Rice
Brown Rice about $1.99 per pound. Brown rice is packed with dietary fiber and Magnesium, which can help lower your risk of heart disease.
18. Air Popped Popcorn
Microwavable popcorn ranges from $2-$3
Air-popped and unseasoned popcorn is a great snack because it is low in calories and high in whole grains and fiber. Try to find an unsalted popcorn that doesn’t already have butter on it. A good one is Newman’s Own Pop’s Corn Organic Microwave Popcorn, Unsalted, 2.8 Oz, 3 Ct is $2.84 at Walmart. I also love Skinny Pop, but that can get expensive to buy.
I hope you enjoyed these 18 cheap foods to eat healthy on a budget!
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Happy holidays!
Xo,
Layton
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