50 Healthiest Foods For A Tight Budget

When we eat healthy foods, we feel good, have lots of energy, and we’re generally happier people.

It’s possible to eat healthy, filling meals on a budget.

Here’s a list of 50 healthiest foods for a tight budget + money-saving tips.

1. In Season Produce (fruits and vegetables)

In season produce will be a lot cheaper since farmers are mass producing these foods.

In season produce is also fresher, sweeter, and generally more nutritious.

Benefits of eating vegetables & fruits:

high in essential nutrients like vitamin C, potassium, fiber, folate
low in sodium, fat, calories
zero cholesterol
may reduce heart disease and stroke
may lower blood pressure
may lower the risk of developing kidney stones and help to decrease bone loss

The most affordable vegetables & fruits:

bananas
potatoes
grapes
apples
oranges
kiwis
melons

Tips for cooking with vegetables & fruits:

add in oatmeals, smoothies, protein shakes
make banana ice cream (3 frozen bananas + fruit of your choice)
grill certain fruits like pineapples, apples

Months where fruit is in-season

January: Broccoli, Brussels sprouts, cabbage, cauliflower, grapefruit, kale, leeks, lemons, oranges, parsnips, rutabagas (my fav!), and tangerines.

February: Broccoli, Brussels sprouts, cabbage, cauliflower, grapefruit, kale, leeks, lemons, oranges, parsnips, rutabagas, and turnips.

March: Artichokes, broccoli, Brussels sprouts, cauliflower, leeks, lettuce, mushrooms, parsnips, pineapples, radishes, rutabagas, and turnips.

April: Artichokes, asparagus, broccoli, cauliflower, green beans, honeydew, leeks, lettuce, mushrooms, pineapples, radishes, and spring peas.

May: Apricots, artichokes, asparagus, cherries, green beans, honeydew, lettuce, mangoes, okra, pineapples, radishes, spring peas, strawberries, swiss chard, and zucchini.

June: Apricots, blueberries, cantaloupe, cherries, corn, kiwi, lettuce, mangoes, peaches, strawberries, swiss chard, watermelon, and zucchini.

July: Apricots, blackberries, blueberries, cantaloupe, corn, cucumbers, green beans, kiwi, lettuce, mangoes, peaches, peppers, plums, raspberries, strawberries, summer squash, tomatoes, watermelon, and zucchini.

August: Apples, apricots, blueberries, corn, cucumbers, eggplant, figs, green beans, kiwi, lettuce, mangoes, peaches, peppers, plums, raspberries, strawberries, summer squash, swiss chard, tomatoes, watermelon, winter squash, and zucchini.

September: Acorn squash, apples, beets, butternut squash, cantaloupe, cauliflower, eggplant, figs, grapes, green beans, lettuce, mangoes, mushrooms, peppers, persimmons, pomegranates, pumpkins, spinach, sweet potatoes, swiss chard, and tomatoes.

October: Acorn squash, apples, beets, broccoli, Brussels sprouts, butternut squash, cabbage, cauliflower, cranberries, grapes, leeks, lettuce, mushrooms, parsnips, persimmons, pomegranates, pumpkins, rutabagas, spinach, sweet potatoes, swiss chard, turnips, and winter squash.

November: Beets, broccoli, Brussels sprouts, cabbage, cauliflower, cranberries (surprised? LOL), leeks, mushrooms, oranges, parsnips, pears, persimmons, pomegranates, pumpkins, rutabagas, spinach, sweet potatoes, tangerines, turnips, and winter squash.

December: Broccoli, Brussels sprouts, cabbage, cauliflower, grapefruit, kale, leeks, mushrooms, oranges, papayas, parsnips, pears, pomegranates, rutabagas, sweet potatoes, tangerines, and turnips.

Tip: Stay away from prepackaged fruit at all costs. It’s overpriced and marked up simply for the convenience of being sliced.

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2. Whole Grains

Whole grains are a satisfying, filling, and cheap way to eat healthy foods and stay on a budget.

Benefits of eating whole grains:

contains high amounts of nutrients and fiber
supports healthy digestion
lowers risks of heart disease, stroke, obesity, type 2 diabetes
reduces chronic inflammation and cancer

The most affordable whole grains are:

oats
quinoa
rice
wheat
bulgar
buckwheat
wild rice

Tips to cook with whole grains:

opt for whole grain pasta and bread instead of white
look for cereals made with whole grains and low or no sugar added
add cooked wheat to soups
make a recipe out of this whole grain recipe book
replace 1/3 of flour for quick oats
make big batches of food when cooking whole grains (ex. cooking enough quinoa or rice for a few days)

3. Pasta

You can get 1 pound of veggie pasta for under $1.50, tomato sauce for under $3, and add mushrooms, spinach, and other vegetables to create a cheap meal that is both filling and has a lot of nutrients.

Making pasta is one of my favorite meals to make because it takes less than 10 minutes to prepare, and only a handful of ingredients.

Benefits of eating pasta:

keeps you fuller longer
whole grains have many health benefits
affordable (pasta is incredibly cheap and satisfying
simple and easy to make
low in sodium and fat

The most affordable pastas are:

stick to whole grain pasta
no need to buy gluten-free unless you have celiac disease or issues with gluten
red lentil and chickpea pasta is great, but can be expensive $$$

Tips to cook with pasta: