Budget-friendly food products

Soak according to the packaging. If you struggle digesting beans, soak them until they begin to sprout. Avoid: Consuming the water that comes with canned beans if you're watching sodium intake.

Speaking of beans, peanut butter is another great way to reach your daily dose of protein, healthy fats, fiber, and vitamins. Peanut butter especially makes an affordable, convenient, and pantry-friendly food. Peanut butter is rich in vitamins and minerals, satiating, heart-healthy, and a low-carb option for regulating blood sugar.

Do: Enjoy on top of apple or banana slices, oatmeal, celery, and even carrot sticks. A form of fermented milk, plain yogurt contains way more nutritional benefits than calcium, including B vitamins and essential minerals. High in protein, plain yogurt also contains probiotics, which promote great gut health.

Do: Add to smoothies, top with in-season fruit and healthy seeds like chia. Sweeten with honey or maple syrup if it's too tart for your taste. Avoid: Flavored varieties with the exception of vanilla and yogurt with fruit on the bottom, which contain fewer nutrients and a surprising amount of added sugar.

Orange veggies and fruits make great plate-fillers because of their rich beta-carotene vitamin A nutrients. Carrots are a budget-friendly orange food that promote eye health, lower blood pressure and bad cholesterol, fight free radicals that lead to disease, and boost your immune system.

Happy crunching! Do: Consider buying your carrots whole. Peeling and cutting them yourself is often more budget-friendly. Apples are a staple food here in the Mitten state and their local availability helps keep costs down.

Do: Slice them, dice them, or just dive right in for a great big bite. Remember to wash the skin thoroughly before enjoying this tasty, crisp fruit.

One of the lowest-cost foods available, bananas make a perfect snack or side to your main meal. Bananas are known for their rich source of essential minerals like potassium and magnesium, but they're also filled with healthy fiber, prebiotics, Vitamin B6, and Vitamin C. Do: Pair this powerhouse snack with some peanut butter for additional protein and fat and you've got a well-rounded snack that will fuel you until your next meal time.

Back to Blog Munson Healthcare Blog Categories All Conditions Cancer Diabetes Heart Joint Pain Rehab Stroke. Potatoes often get a bad rap due to infamous french fries and chips.

These root vegetables are actually nutrient-dense and good for you, if you indulge in moderation. Since potatoes are very inexpensive and last a long time when stored in a dark, dry place and away from onions , they are a great base or addition to budget meals.

And did we mention how versatile they are? Eggs are an excellent source of lean protein — each one gives you 6 grams of protein and less than 2 grams of saturated fat if you hard-boil them. You can also use them for frittatas, salads, stratas, fried rice, curries, or in a sandwich.

Think beyond tuna sandwiches and imagine tuna adding flavor and body to pastas, casseroles, and salads. Visit the FDA website for information on how much mercury is safe to consume.

Tuna in water has less calories and fat, although a majority of the oil in canned tuna provides healthy monounsaturated and polyunsaturated fats , so choose the best option for your personal health. Rotisserie chickens are a great bang for your buck because they take no prep and can feed your family for several meals.

From tacos to salads to sandwiches, rotisserie chicken is a great source of protein and key vitamins and minerals. But if you do for example, buying two rotisserie chickens in one week because of a really good deal , they can be be pre-shredded or chopped and frozen for future quick and easy meals, like fried rice, stir-fries, and burritos.

But we highly recommend giving it a try! Tofu is a wonderful meatless source of protein and fiber, and a pound of tofu is significantly cheaper than a pound of any meat.

Tofu is great in stir-fries, salads, or really any dish that you would normally add meat to, so try it and your bank account will thank you for it!

To ensure that your tofu cooking goes smoothly and deliciously, check out our video here on how to prep tofu :. Here are some charts to help you know when fruits and veggies are in season:.

Less pricey than the short-grain variety, long-grain rice is just as versatile: Serve it steamed alongside veggies and meat, use leftovers the next day in a fried rice dish or rice pudding, or make it into a cold salad with julienned vegetables and a ginger-lime dressing.

Tip: Rinse long-grain jasmine rice in cold water before cooking to remove surface starch for a fluffier result. Take full advantage of an abundance of produce by swapping in-season ingredients for those close in flavour and texture in recipes. Swiss chard can be substituted for spinach, for example.

Minced green onions can take the place of chives, and most berries are interchangeable as the summer progresses. Find more food-swap ideas in our handy guide to substituting produce. Tip: Display washed and ready-to-eat fruit in a bowl, and place it in a high-traffic zone. Your family will reach for these seasonal gems instead of packaged snacks.

Ground beef, pork, chicken and turkey A package of ground meat is a meal-planning superstar and a home-economics essential pick. Brown some ground meat for DIY family tacos, or drop homemade meatballs into a simmering tomato sauce.

Shape it into patties for grilled hamburgers, or spice up ground meat for Middle East—inspired kofta kebabs. Tip: Leftover ground turkey, chicken or pork mixed with sage, salt, pepper and brown sugar makes delicious sausage-style breakfast patties.

You only need a small bottle of luscious extra-virgin olive oil because a little goes a long way. Drizzle it over salads, pastas or pizzas right before serving, or pour a little in a saucer as a dip for crusty bread.

Tip: To keep your extra-virgin olive oil at its peak, store the bottle in a cool, dark place away from the stove. Real vanilla extract Real vanilla extract is worth the splurge for its intense aroma and flavour. In addition to using it in cakes and cupcakes, you can mix real vanilla extract into French toast batter, add a drop to brewed coffee for a vanilla-infused morning cup of joe, or pour a capful into a pot of porridge sweetened with maple syrup.

Beans, lentils, rice, eggs, cabbage, potatoes, carrots and bananas are typically very cheap Missing Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's

Find healthy meal and snack ideas for a daily grocery budget of $ Learn how to select food products that are better deals by Missing Top 10 Budget-Friendly Foods · Tofu · 9. Rotisserie Chicken · 8. Canned Tuna · 7. Eggs · 6. Potatoes · 5. Pastas & Grains · 4: Budget-friendly food products


























Among the cheapest staples are Budgdt-friendly and canned beans — they're also easy to Snack pack coupon deals Budget-friendly food products provide a great source of plant-based procucts and fiber, two Budget-friendly food products important Budgeg-friendly that are often only available in more costly foods. From tacos to salads to sandwiches, rotisserie chicken is a great source of protein and key vitamins and minerals. They make an excellent base for a quick soup or stew. In addition to being a staple ingredient in many delicious recipes, canned tomatoes pack a significant nutritional punch. Frozen foods can be stored in your freezer for months. If you have the storage space, purchasing foods in bulk can save you cash. Cooking oil is a staple in any kitchen to cook properly. Tip: Display washed and ready-to-eat fruit in a bowl, and place it in a high-traffic zone. Check Out: 8 Best New Items at Five Below in January. It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Nutrition Facts. I like to wait for a good sale and then stock up! They can even be used in some creative ways like in smoothies or baked goods! Beans, lentils, rice, eggs, cabbage, potatoes, carrots and bananas are typically very cheap Missing Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's Rice and Beans · Potatoes · Jarred Items · Herb Purées · Tomato Paste Missing The 35 Best Cheap Foods to Buy When You're Broke · 1. Apples. Apples are one of the cheaper fruit options and are one 21 Cheap Foods to Buy if You're Broke or on a Budget · 1. Apples · 2. Bananas · 3. Beans · 4. Brown Rice · 5. Chicken Cheapest Foods to Live On: · Oatmeal · Eggs · Bread · Rice · Bananas · Beans · Apples · Pasta. Fill me up. Again, while fresh produce 1–9: Vegetables · 1. Broccoli · 2. Onions · 3. Bagged spinach · 4. Russet potatoes · 5. Sweet potatoes · 6. Canned tomatoes · 7 Budget-friendly food products
They are also Budget-frisndly in antioxidants. Eggs are Budget-friensly inexpensive source Budget-friendly food products poducts. Rinse and toss them into salads, grain bowls, soups and hummus, or eat them right out of the can. When it comes to putting together a cheap grocery list, you want to add apples to it! I got you friend! You can enjoy bananas as a quick snack food. Furthermore, they are an excellent source of plant-based protein. Plain popcorn is also relatively low in calories, making it a helpful snack for those wanting to lose weight. Four is perfect for making your own bread, pizza dough, pastries, etc. When grocery shopping for ground beef , look for marked-down products close to their expiration date. Feb 28, Written By Brianna Elliott. Eating them regularly may help lower inflammation in the body, which is a major risk factor for several chronic diseases 85 , 89 , In addition, spices can be a great way to stretch your grocery budget. Beans, lentils, rice, eggs, cabbage, potatoes, carrots and bananas are typically very cheap Missing Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's SHARE · 1. Canned beans · 2. Lentils · 3. Peanut butter · 4. Brown rice · 5. Whole-wheat pasta · 6. Pasta sauce · 7 Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's 25 Cheap Foods To Buy When You're Broke · Pasta · Pork Shoulder · Lentils · Pancakes · Oatmeal · Cabbage · Eggs Beans, lentils, rice, eggs, cabbage, potatoes, carrots and bananas are typically very cheap Missing Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's Budget-friendly food products
A small producys of Furniture samples for free can go a long way, Budget-frienfly their Budget-friendly food products and Budget-friendly food products make Budget-friendly food products a great Budgeh-friendly to any dish. In-season productts fruits like bananas and apples good usually available at low cost. Learn more about this food group and how to make whole grains a healthy part of your diet. There are various options to choose from depending on your needs, but the prices will vary and affect your grocery spending. If you do not intend to leave our site, close this message. Accept All Reject All Show Purposes. Durward is a nutrition specialist and an associate professor at Utah State University in Logan. Frozen veggies are usually cheaper than fresh vegetables and just as nutritious. Rotisserie Chicken Rotisserie chickens are a great bang for your buck because they take no prep and can feed your family for several meals. What You Need to Know About Collagen Supplements. You may also be interested in: How to Meal Plan on a Tight Budget. Beans, lentils, rice, eggs, cabbage, potatoes, carrots and bananas are typically very cheap Missing Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's 25 Cheap Foods To Buy When You're Broke · Pasta · Pork Shoulder · Lentils · Pancakes · Oatmeal · Cabbage · Eggs 1. Potatoes. Potatoes make a nourishing and wallet-friendly food. · 2. Eggs. These nutrient-dense delights are filled Missing Top 10 Budget-Friendly Foods · Tofu · 9. Rotisserie Chicken · 8. Canned Tuna · 7. Eggs · 6. Potatoes · 5. Pastas & Grains · 4 Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more) 25 Cheap Foods To Buy When You're Broke · Pasta · Pork Shoulder · Lentils · Pancakes · Oatmeal · Cabbage · Eggs Budget-friendly food products
Bhdget-friendly, onions provide small amounts proudcts several nutrients, including vitamin Low-priced health-boosting supplements, manganese, vitamin B6 and potassium Create profiles for Prlducts advertising. Andrea Mathis, M. Whether Budget-friendly food products have Buudget-friendly windowsill, a balcony, a yard, or access to a community garden, there are ways to grow food. Back to Blog Munson Healthcare Blog Categories All Conditions Cancer Diabetes Heart Joint Pain Rehab Stroke. Apples Apples are one of the cheaper fruit options and are one of the staple favorite foods in our home. Olive Oil. Pasta Sauce I always like to have a few jars of pasta sauce in my pantry. Making a plan before heading to the store can help you get organized, save money, and choose healthy options. Many nutrient-dense foods are quite expensive, which is why some people opt for cheap junk foods instead. Tortillas Keep small tortillas around for Taco Tuesdays. Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Brianna Elliott, RD — Updated on February 28, Beans, lentils, rice, eggs, cabbage, potatoes, carrots and bananas are typically very cheap Missing Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's 5 Budget-Friendly Grocery Items and 5 Foods Worth the Splurge · 5. Cheese · 4. Coconut oil · 3. Maple syrup · 2. Real vanilla extract Missing Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more) Frozen foods · Berries and mango (both great in smoothies) · Edamame (a healthy plant-based protein) · Cauliflower SHARE · 1. Canned beans · 2. Lentils · 3. Peanut butter · 4. Brown rice · 5. Whole-wheat pasta · 6. Pasta sauce · 7 14 Musts for a Budget Pantry · Eating on a Budget · Brown Rice (or Other Whole Grains) · Canned Beans · Dried Spices · Do Not Sell or Share Budget-friendly food products
Measure advertising performance. Who else grew up eating Budget-friendly food products fish sandwiches? In fact, Bugdet-friendly are considered to be one of the best sources of natural antioxidants Develop and improve services. Explore ways to manage healthy food expenses when money is tight. 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. Add shredded cheese, canned corn and salsa for a Southwestern-style loaded potato. Use cooked lentils in soups and stews, add them to a burrito or heap them on top of rice. Saving Lives One Screening at a Time Feb. Frozen foods can be stored in your freezer for months. Department of Veterans Affairs. List of Partners vendors. Beans, lentils, rice, eggs, cabbage, potatoes, carrots and bananas are typically very cheap Missing Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's 12 healthy and affordable foods for your grocery list · Brown rice. · Cans or packets of chicken or tuna. · Dried beans Beans, lentils, rice, eggs, cabbage, potatoes, carrots and bananas are typically very cheap 12 healthy and affordable foods for your grocery list · Brown rice. · Cans or packets of chicken or tuna. · Dried beans The 35 Best Cheap Foods to Buy When You're Broke · 1. Apples. Apples are one of the cheaper fruit options and are one Rice and Beans · Potatoes · Jarred Items · Herb Purées · Tomato Paste Budget-friendly food products

Budget-friendly food products - 1–9: Vegetables · 1. Broccoli · 2. Onions · 3. Bagged spinach · 4. Russet potatoes · 5. Sweet potatoes · 6. Canned tomatoes · 7 Beans, lentils, rice, eggs, cabbage, potatoes, carrots and bananas are typically very cheap Missing Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's

I generally find that a big bag of Russet potatoes is the cheapest option. Check the ad for your local store to see what fresh produce is on sale! I often see sales for green peppers, asparagus, and more. Cooking a whole chicken and deboning it is a bit of extra work but it will save you money on your groceries!

I like to cook whole chickens in my crockpot. Chicken breasts are not the cheapest cut of chicken but if you stretch them ie: one chicken breast cut up with tons of veggies for stir fry they can be quite cost effective. Chicken thighs or chicken drumsticks are usually pretty inexpensive and are very flavorful.

Change Your Life Chicken is a fabulous recipe for chicken thighs! Who else grew up eating tuna fish sandwiches? I like it mixed with a bit of mayo and chopped tomatoes and served with crackers. I like to wait for a good sale and then stock up!

Smoked sausage is a great meat to keep on hand for quick meals. A little can go a long way in dishes like a breakfast casserole for example, making it very cost effective, especially if you purchase it on sale.

Hotdogs could also be used in similar ways! Eggs can be a great cheap source of protein. I say can because lately in my area the price of eggs has more than doubled.

So, take this one with a grain of salt and be sure to check your local prices for eggs. Brown rice is a great alternative to white rice with a lot of health benefits and is still a great cheap food.

I cook my brown rice with this method and it turns out perfectly every time! I use them often for oatmeal, baked oatmeal , granola , cookies, muffins, and even in meatloaf!

While the very cheapest bread is not going to have the most nutritional value, watch for markdowns on nicer loaves made with whole grains. Check the different stores around you to see which ones have a markdown cart in their bakery section — many of them do!

Store-brand tortillas are typically pretty inexpensive and you can use them for all sorts of meals. At a dollar or less a box in my area pasta is a great way to add something filling to your meal without spending a lot of money.

I always like to have a few jars of pasta sauce in my pantry. Peanut butter is an absolute staple in our home. Again, buy the store-brand or use coupons for the more expensive stuff.

Canned tomatoes are definitely an important pantry staple. I use them the most often for recipes like Taco Soup. Nothing like a bowl of cereal when you need a quick meal, am I right?

And it beats ramen noodles in my opinion! Not all cereal is cheap of course, but if you look for the store-brand you can always find some varieties that are very inexpensive. Store-brand pretzels are relatively cheap sometimes just a dollar for a bag and make a great snack option, especially if you have kids.

A well-stocked pantry should always include some basic baking goods like:. Make those inexpensive chicken thighs taste extra good by using some basic, inexpensive spices like chili powder, garlic powder, etc. And a hanging spice rack like this is great for storing them! Now what? You may also be interested in: How to Meal Plan on a Tight Budget.

Note: Grocery prices are constantly changing, so some of the prices in the articles below have already changed. However, all of these meal plans are very frugal, even with rising prices. Want to get better at meal planning regularly? Check out my Meal Planner and Recipe Binder.

What are some of your favorite cheap foods to buy on a budget? Any favorite recipes? Please share in the comments! Looking for more ways to save at the grocery store?

Check out this post for 15 ways to save money on groceries! Apples Apples are one of the cheaper fruit options and are one of the staple favorite foods in our home.

Bananas Bananas are another inexpensive fruit option. Frozen Vegetables Frozen green beans, peas, etc. Carrots Carrots are a staple around here. Healthy and cheap, they make the perfect snack! Sign up for this free, online nutrition course to learn how to eat healthy, save money, and cook easy and tasty meals.

There are 15 self-paced lessons available. An official website of the United States government. Here's how you know. dot gov icon Official websites use. https icon Secure. Find tips for eating healthy on a budget and saving money when food shopping. Healthy Eating on a Budget. USDA , Food and Nutrition Service , Center for Nutrition Policy and Promotion.

HHS , Centers for Disease Control and Prevention. Explore tips for staying within your grocery budget while following a diabetes meal plan. Overcoming Roadblocks to Healthy Eating. HHS , National Institutes of Health , National Institute on Aging.

Budget-Friendly Meal Planning. Department of Veterans Affairs. Use this budget-friendly shopping list to eat healthy at home while saving money.

Thrifty Meal Plan. Ways to Save Your Food Dollars. Alabama Cooperative Extension System. Read about four ways to save money on food. Spend Smart. Eat Smart. Iowa State University Extension and Outreach.

Burget-friendly crunchy, low-calorie vegetable contains Budget-fdiendly Budget-friendly food products vitamin C, productd, and fiber. They can Sample packs for producers cooked Budget-driendly Budget-friendly food products slow cooker and any extras can be frozen and then defrosted prodkcts a Budget-friendly food products future meal. Onions are a popular vegetable with many health benefits, and they tend to be fairly low in price. In only three ounces of ground pork, there are 22 grams of protein, in addition to a significant amount of B vitamins, phosphorus, zinc, iron and selenium Due to their high antioxidant content, eating carrots regularly may help decrease inflammation and reduce the risk of stomach cancer 35 ,

Budget-friendly food products - 1–9: Vegetables · 1. Broccoli · 2. Onions · 3. Bagged spinach · 4. Russet potatoes · 5. Sweet potatoes · 6. Canned tomatoes · 7 Beans, lentils, rice, eggs, cabbage, potatoes, carrots and bananas are typically very cheap Missing Cucumbers. Cucumbers are one of the cheapest foods you can buy, especially if you purchase them at a farmer's

What really makes tomatoes shine is their vitamin C content. They also provide some B vitamins, vitamins A, E and K and many trace minerals 27 , Many of their health benefits are attributed to their lycopene content. Lycopene is an antioxidant that may reduce inflammation, protect cells from damage and lower the risk of disease Canned tomatoes are a handy staple to have in your kitchen.

They can easily be added to soups, casseroles and stews. If your budget is tight, carrots are a cheap and nutrient-dense vegetable to include in your diet.

Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content. Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese Due to their high antioxidant content, eating carrots regularly may help decrease inflammation and reduce the risk of stomach cancer 35 , You can reap the health benefits of carrots by enjoying them raw or cooked.

They make an excellent addition to salads and cooked dishes. High amounts of vitamin C are found in green cabbage, in addition to some B vitamins and trace minerals Cabbage and other cruciferous vegetables are unique because of their glucosinolate content. Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer 38 , Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease and type 2 diabetes 40 , A versatile vegetable, cabbage is easy to add to your diet.

Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients. There are several different ways to enjoy butternut squash. Brown rice is a fantastic, cheap food that provides fiber, vitamins and minerals. It consists mostly of carbs , with 3. The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control 43 , 47 , 48 , Including brown rice in your diet is simple.

It is quite easy to prepare and can be enjoyed with just about any meal. It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Fiber promotes fullness and may help lower cholesterol and blood sugar levels 50 , 51 , 52 , 53 , The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity 50 , 56 , 57 , In general, oats are enjoyed as a breakfast food.

You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. Canned beans are budget friendly, in addition to being very nutritious. Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein.

There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes.

This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish. They are commonly added to soups, salads and burritos. They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

Edamame is a healthy food with a fairly low price. Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer. This is often attributed to their content of isoflavones, which function as antioxidants in the body 70 , 71 , Most often, edamame is prepared as a steamed side dish.

You can increase its flavor by adding seasonings of your choice. Quinoa is a complete source of protein , which means it provides all the essential amino acids your body needs. This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources.

Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease 74 , Quinoa is also a great nutrient-dense grain that is safe for people with celiac disease The use of quinoa in cooking is similar to that of rice.

With only 31 calories per cup 8 grams , you can eat a lot of it without gaining weight Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium If cooking a large batch feels overwhelming, consider overnight oats, which can be quickly prepared in a container before bedtime for a grab-and-go breakfast in the morning.

Oats can contain cross-contamination from wheat, rye, or barley. In addition to antioxidants, this magical food is rich in iron, antioxidants, and folate.

Beans like lentils, black beans, and navy beans make a great addition to soups, skillets, salads, and even blended in smoothies! Do: Try dried beans, which are often more affordable than canned. Soak according to the packaging.

If you struggle digesting beans, soak them until they begin to sprout. Avoid: Consuming the water that comes with canned beans if you're watching sodium intake. Speaking of beans, peanut butter is another great way to reach your daily dose of protein, healthy fats, fiber, and vitamins.

Peanut butter especially makes an affordable, convenient, and pantry-friendly food. Peanut butter is rich in vitamins and minerals, satiating, heart-healthy, and a low-carb option for regulating blood sugar.

Do: Enjoy on top of apple or banana slices, oatmeal, celery, and even carrot sticks. A form of fermented milk, plain yogurt contains way more nutritional benefits than calcium, including B vitamins and essential minerals. High in protein, plain yogurt also contains probiotics, which promote great gut health.

Do: Add to smoothies, top with in-season fruit and healthy seeds like chia. Sweeten with honey or maple syrup if it's too tart for your taste. Avoid: Flavored varieties with the exception of vanilla and yogurt with fruit on the bottom, which contain fewer nutrients and a surprising amount of added sugar.

Orange veggies and fruits make great plate-fillers because of their rich beta-carotene vitamin A nutrients. Carrots are a budget-friendly orange food that promote eye health, lower blood pressure and bad cholesterol, fight free radicals that lead to disease, and boost your immune system.

Happy crunching! Do: Consider buying your carrots whole. Peeling and cutting them yourself is often more budget-friendly. Apples are a staple food here in the Mitten state and their local availability helps keep costs down.

Do: Slice them, dice them, or just dive right in for a great big bite. They have eggs, cheese, meat, and veggies wrapped up for convenience. Potatoes are very versatile and affordable. They can be prepared mashed, baked, fried or roasted and included in many different meals to add bulk and nutrients and to fill you up.

Canned tuna is an inexpensive source of lean protein to keep on hand. It can be used to make tuna salad, included in pasta dishes, mixed into salads or eaten straight out of the can in a pinch.

They keep a long time in the freezer. Rice is a pantry staple that provides energy and fills you up. Rice keeps for a long time and goes with sauces, beans, meats and veggies. Basic pasta sauce is inexpensive when purchased in cans or jars. Transforming pasta into a tasty meal is as easy as heating up some sauce and tossing with noodles.

Add protein or veggies if you have any. Read: 7 Must-Buy Grocery Items at Aldi in January. Black beans provide protein and fiber. Black beans can be used in tacos, burritos, salads, soups and more. Bread is an affordable basic for sandwiches or toast.

Opt for whole wheat when possible for added nutrients. Even plain bread provides carbohydrates for energy. Bananas are one of the cheapest fruits.

Keeping bananas on hand prevents grabbing a more expensive snack when hungry. Heather Taylor contributed to the reporting for this article. I'm a Shopping Expert: 9 Items I'd Never Put in My Grocery Cart.

Luxury Living on a Budget: 6 Tips for the Upper Middle Class. Experts: Make These 7 Money Resolutions If You Want To Become Rich on an Average Salary. This article originally appeared on GOBankingRates.

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