Eating healthfully doesn't have to break your budget. If you focus on whole grains, vegetables and inexpensive protein as your main dietary components, you can create plenty of nutritious meals and snacks. Plan meals before you go to the grocery and avoid buying prepackaged foods high in sodium and refined sugars to keep costs low while also keeping unhealthy foods out of your home.
Breakfast
Filling up on healthy, inexpensive breakfast foods will start your day with the nutrients you need. Buy whole grains in bulk and have fiber-rich oatmeal or cracked wheat instead of pricey cold cereals. Eggs are another inexpensive option you can cook in a multitude of ways. You can saute some inexpensive onions, bell peppers, mushrooms or tomatoes and mix them into your scramble or omelet to get added vitamins, minerals and antioxidants.
Lunch
Create quick lunches using canned tuna, salmon, sardines or mackerel to get the essential omega-3 fatty acids from fish without overspending on fresh seafood. Sandwiches and salads are tasty ways to serve canned fish. A baked potato or sweet potato topped with salsa or inexpensive homemade chili can provide a satisfying, nutritious lunch. Eating leftovers from a healthy dinner for lunch the next day is another way to stretch your food budget.
Dinner
Instead of making expensive meat your main dish, buy less expensive protein sources, such as beans or tofu. If you do use meat, use less of it and choose wisely. For example, chuck and bottom round roast are less expensive and leaner than sirloin, but you will need to cook them longer to make them tender. Stir fry tofu or a small amount of meat with frozen vegetables, which you can buy in bulk. Frozen vegetables retain much of the nutrient value of fresh produce. Making soups and stews using canned or in-season fresh vegetables, dried beans and pasta is another way to make a frugal meal. Include lots of kale, chard, broccoli and spinach in your meals, as these are often sold inexpensively year-round.
Snacks
Locally produced fruit in season makes a healthy snack, but fresh fruit can be much more expensive than vegetables so it's hard to be frugal when fruit shopping. Solve this dilemma by buying fruits on sale or purchasing less expensive frozen, dried or canned fruits to use as snacks or in desserts. Air-popped popcorn is another inexpensive, filling snack that is high in fiber and low in calories. You can make your own popcorn in the microwave by placing loose kernels in a paper bag, a less expensive and healthier option than prepackaged microwave popcorn.
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