Do you want to eat healthier, but you’re on a budget? No worries because eating healthy on a budget is incredibly easy as long as you know what foods to get.
I’m going to list a bunch of resources below that will guide you in the right direction and get you to your goals of eating healthy. If your goal is weight loss or gaining more muscle and getting stronger, these foods will be a great addition to your diet.
If you have any tips you want to share, please feel free to leave a comment below! I love hearing from you all about what you do to stay healthy.
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Below are 20 foods that are both cheap and highly nutritious!
1. Black Beans
Packed with fiber, potassium, calcium, and more. Beans are even cheaper dry and cooked at home, but if you’re lazy like me, simply get canned beans with no added salt for 79 cents a can. Great for soups, burritos, taco bowls, and more.
High in protein and low fat, tofu is the perfect addition to pretty much any dish. I use tofu in my stir fry’s, burritos, sandwiches, and everything else.
3. Whole Wheat Pasta
Simple easy dish: 1 box of noodle with 1 jar of pasta sauce, sprinkle some nutritional yeast on top, and voila! An amazing, filling dish that takes 10 minutes to make. I recommend adding in some veggies to pack it with even more fiber.
Great for dipping into hummus or mixing into a stir-fry, carrots are packed with vitamin a and tons of fiber.
Related tip: I highly recommend checking out the 14-Day Lean Clean meal plan if you are trying to lose weight or get healthier. The book is filled with tons of useful information (over 200 pages worth!). Not only does it talk about nutrition, but it dives into sleep patterns, how and why to ditch added sugar, salt, oil, and how to stay motivated throughout your weight loss journey.
5. Canned Tomatoes
Loaded with high amounts of lycopene, canned tomatoes are the perfect addition to pasta, soups, and more. Buy the no salt added version.
Filled with antioxidants and vitamins, kale is easiest to eat (for me at least) when made into kale chips. All I do is cut up a bunch of kale and sprinkle a little bit of salt on top, and pop it in the oven at 400 degrees for 25 minutes or so.
Related tip: If you’re trying to get more active, I recommend getting a Fitbit. I’m in a bunch of challenges with friends and it’s motivated me to walk as much as I can. This is the Fitbit I use.
Packed with all of the essential amino acids that the body can’t produce on its own, quinoa is quite the underrated food. It’s packed with protein and fiber and the perfect addition to stir fry’s, burritos, quinoa bowls, and more.
Filled with fiber and potassium, bananas are incredibly cheap and filling. The perfect addition to smoothies, ice cream (blend 3 frozen smoothies together), or oatmeal.
High in fiber and low in fat, oatmeal is a great addition to healthy cookies, overnight oats, and will help keep you satiated for longer.
Related tip: Meal prep containers help you prep ahead of time for success. Staying prepared is key to losing weight!
Packed with vitamin a and calcium, potatoes are a great addition to soups or mashed potatoes. I make fries at home with just 1 ingredient – potatoes. I slice them up and cook them in the oven WITHOUT oil. Oil has no nutrition in it and is just plain fat – which is why I never use it.
Great for soups, salads, and rice bowls, legumes have a high amount of protein and carbs, so you’ll be really satisfied after your meal.
12. Protein Powder
Packed with vitamins, minerals, and protein, plant-based protein powder is the way to go. This is the chocolate protein powder I use.
13. Almonds, Peanuts, and Other Nuts
Great addition to salads, stir fry’s, and rice bowls. Peanuts have healthy fats and are filling.
High in potassium, vitamin c, and folate, oranges are amazing as is. I also add them into my stir fry’s and use the zest for my tofu “orange chicken”.
15. Frozen Vegetables
Super cheap at around $2 a bag, frozen vegetables are the perfect addition to pasta, stir fry’s, burritos, and more. You can pretty much add frozen vegetables to anything, which makes it a must have in your freezer. Good source of protein, fiber, and a bunch of different vitamins.
Packed with potassium, good fats, and vitamins, avocados are the perfect addition to taco bowls, burritos, sandwiches, and more.
Packed with protein and fiber, pop a bag of edamame in the microwave and eat them like chips.
Related tip: Get a workout armband so you don’t have to keep your phone in your hand while you run. It’s really convenient.
18. Nutritional Yeast
Loaded with b12 and other vitamins, buy nutritional yeast in bulk at your local health foods store. It’s astronomically much cheaper than buying it in a little glass container.
Turmeric has so many benefits on the body, and it’s fairly inexpensive. Great addition to curry’s, stir fry’s, and rice bowls.
Helps stabilize blood sugar, cinnamon is the perfect addition to oatmeal, banana ice cream, smoothies, and more.
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Beginner's Transformation Guide
Over the next 5 days, you'll learn how to eat healthy and exercise on a budget, why your health matters, and a way of thinking that helps people lose weight successfully.