Just because you're on a budget doesn't mean you have to eat poorly. You can create healthy meals while on a budget using fresh or frozen ingredients. Selecting these foods can help put you on the steady path to having a little extra money at the end of the month, along with a smaller waistline.
Oats
According to Everyday Health, oats are one of the cheapest and healthiest breakfast foods available. The whole grains in oats has 5 grams of protein and 4 grams of fiber per serving and only 150 calories. Oats can also be combined with skim or fat-free milk, along with fresh sliced fruit for some added vitamins and minerals. Plain, dry oats will set you back only 30 cents per serving.
Beans and Rice
Beans are loaded with protein, making them an economical alternative to pricier items such as beef, poultry or fish. According to Everyday Health, the fiber in beans can help support digestive health, lower cholesterol and assist in maintaining proper blood-sugar levels. Adding rice boosts the meal's caloric content while providing an immediate source of energy for the body. Dried beans are among the cheapest grocery items available and will remain fresh for up to a year under proper dry-storage conditions.
Peanut Butter Sandwich
Peanut butter on whole wheat bread is a complete protein possessing all the essential amino acids the body needs. You also get multiple sandwiches from the purchase of these items, making them a good value for the money spent. Peanut butter is also an excellent source of vitamin E, good fats and vitamin B. Incorporating fresh fruit into the sandwich helps avoid commercial jellies, which may have added sugars or corn syrup. The recommended serving size of 2 tbsp. of peanut butter has about 195 calories.
Frozen Vegetables
Frozen vegetables have the same nutrient content as fresh vegetables and are cheaper to purchase. According to Everyday Health, the flash-freezing process these vegetables undergo locks in nutrients and gives the vegetables a longer shelf life over fresh vegetables. A prepackaged frozen vegetable meal may offer a cheap way to spice up any meal and alleviates some the blandness associated with eating on a budget. Avoid blends that contain added fats or sugars, as this will up the caloric content in unhealthy ways.
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