Cheap, high-calorie foods are fairly plentiful at most grocery stores. When you're shopping for inexpensive foods that contain a lot of calories, it's important to focus on nutritional value as well as cost. Many inexpensive processed items, such as boxed macaroni and cheese, offer nothing more than filler and chemicals that will leave you hungry again shortly after eating them. Though higher-calorie foods may not be as good for you as leaner options, some do offer solid nutrition.
Eggs
Eggs are one of the most inexpensive sources of protein available. According to the USDA Nutrient Data Laboratory, one large egg contains about 70 calories. However, you'll likely require two to three eggs to make a meal. Eggs are also a great source of protein, with 6g to 7g per large egg, as well as folate and vitamin D, says the American Dietetic Association.
Pasta
Dry pasta is calorie-dense and relatively inexpensive. According to the USDA, 2 oz. of dry, uncooked pasta contains about 200 calories. Adding oil, butter, cheese and sauces to the cooked pasta can increase the calorie count by up to 200 calories. Plain white pasta doesn't really pack in much nutrition, so if you should purchase whole-grain or fortified noodles. Many health food stores sell generic brands of these types of dry pasta for about the same price as store-brand white-flour pastas.
Meats
Meat has a reputation for being expensive, but not all cuts are out of reach. Typically, ground beef and dark-meat cuts of chicken and turkey are fairly cheap. The USDA says that a 3 oz. serving of 85 percent lean ground beef contains about 220 calories. One chicken thigh offers about 200 calories, while one chicken leg has about 300 calories. Though they are a particularly dense source of protein, you should limit your consumption of these higher-fat meats to once or twice a week.
Peanut Butter
Peanut butter is one of the most commonly ingested foods in the United States, and its high calorie content makes it good for those on a budget. While a small jar of peanut butter may put you back a couple of dollars, keep in mind that there are quite a few calories in a small serving of the spread. Peanut butter contains about 200 calories per 2 tbsp. serving, which is just enough for a sandwich. Unlike meat and eggs, peanut butter is a shelf-stable protein source and isn't likely to go bad for months.
References
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and the American Dietetic Association; 2006
- USDA: Nutrient Data Laboratory
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