Healthy foods that won’t break the bank!
Feeling overwhelmed with the cost of organic foods and the pressure to “eat clean” when everything seems so expensive?
Here are some of my best ideas!
1. Buy in Bulk
Whole grains like oats, quinoa, rice, and barley are affordable when bought in bulk
Dried beans and lentils are rich in protein, fiber, and iron and are usually much cheaper than canned or fresh sources of protein.
BONUS IDEA: get a membership to a place like Costco ($65/year) so you can buy in bulk - it is an upfront investment but will absolutely pay you back in savings!
2. Frozen Fruits and Vegetables
Frozen produce is often just as nutritious as fresh and costs less. It’s also more convenient since they won’t go bad overnight like my lettuce always does!
Leafy greens like spinach, kale, and mixed greens are particularly great frozen and can be added to smoothies, soups, and stews for extra nutrients.
3. Canned Foods
Look for low-sodium canned beans and vegetables, which are affordable and last longer. Beans are rich in fiber and essential minerals - plus have solid amounts of protein!
Canned fish like tuna, salmon, and sardines offer omega-3 fatty acids, protein, and minerals at a lower cost than fresh fish.
4. Seasonal Produce
Buying fruits and vegetables in season is typically cheaper and often higher in nutrients due to shorter transportation times.
Check out local markets for seasonal produce at lower prices or see if you can join a CSA (community-supported agriculture) program for bulk seasonal items
BONUS IDEA: join a program like Imperfect Produce to save on “ugly vegetables”
5. Homemade Staples
Make your own nut butter using bulk nuts in a food processor, which is usually cheaper and allows you to skip added sugars.
Homemade dressings and sauces with olive oil, vinegar, and herbs can add flavor and nutrients without the cost of pre-made versions.
6. Whole Chicken or Bone-In Cuts
Buying a whole chicken or bone-in cuts instead of pre-cut or boneless pieces is usually more economical and allows you to make stock or broth for soups and stews, adding extra nutrients from the bones.
7. Plant-Based Protein Sources
Tofu and tempeh are affordable and nutrient-dense options that can replace more expensive meats.
Edamame and chickpeas (both fresh or dried) are nutrient-packed, inexpensive protein sources.
8. Fermented Foods
Yogurt, kefir, and sauerkraut offer probiotics for gut health. Buying large tubs of plain yogurt is cheaper than individual servings, and you can add your own fruit or flavor.
9. Use Spices and Herbs
Spices like turmeric, cumin, and cinnamon are nutrient-dense, rich in antioxidants, and can make simple, affordable meals more flavorful.
Herbs can often be grown at home if you have a sunny windowsill, cutting down on grocery costs.
BONUS IDEA: some stores often spices in bulk which would be a great way to stock up and save!
10. Root Vegetables
Carrots, sweet potatoes, beets, and onions are packed with vitamins and minerals, and they store well, making them budget-friendly options that add color and flavor.
11. Plan for Leftovers
Make larger batches of nutrient-dense recipes like soups, stews, and casseroles. You can use them throughout the week or freeze portions to avoid costly last-minute meals.
BONUS IDEA: I love storing chili in mason jars so you have single-servings ready in a pinch too!!
With some planning and these tips, you can build a nutrient-dense diet without breaking the bank!
Anything you’d add to the list? Tell me below!
