Prospre: Meal Planner
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November 23, 2023
When the price tag of that choice, fresh cut of meat and those tempting, colorful fruits and veggies almost seem out of reach, it can be tempting to turn to quick, processed, less healthy items. Luckily, some of the cheapest foods on the shelves can be good for both your wallet and your health. Read on for some excellent picks that offer a great deal, calorie for calorie.
Going grocery shopping without a plan is never a great choice, but even less so when you're trying to both stick to a budget and make healthy food decisions. Having a solid plan in place before you even think about grabbing a cart is the best way to ensure both savings and a healthy meal plan. To keep both your budget and diet in check, create a weekly meal plan, peruse weekly advertisements for the lowest-cost foods, scout out coupons and make and stick to your grocery list. Buying in bulk, where possible, can also be a great way to save money.
One of the keys to making budget-friendly, good-for-you food choices is selecting versatile and nutrient-dense items. One way to determine if you're getting a great bang for your buck is to figure out the cost per calorie of any given food. The options listed below are generally easy on your bank account, loaded with nutritional value, long-lasting or shelf-stable and easy to use in a number of recipes.
Note that all prices given on this list are an estimate, and will vary over time, based on location, the brand and quality, and on the annual yield of a given crop and other factors. However, generally speaking, these foods have stayed pretty cheap over the years and are likely to remain that way.
Price per 100 calories About $0.05 for a one-pound bag
Brown rice is so versatile that it easily serves as either the base of a meal or as a tasty and hearty side. It's a great nutritionally-dense choice, as it's packed with magnesium, fiber and B vitamins. Brown rice is also very shelf stable, so you can stock up when you see a deal and store it in your cupboard for several months.
Price per 100 calories About $0.19
Canned beans are convenient and easy to cook with. Whether you opt for black beans, garbanzo beans or pinto beans, most varieties can be spiced up however you'd like and are an excellent meat-free source of protein. Dried beans can be an even cheaper option, but they do require the extra effort of soaking and cooking.
Price per 100 calories About $0.17 for a carton of 12 large eggs
One of the cheapest foods with the most nutrients, eggs have more minerals and vitamins packed into each calorie than most other foods. Eggs are considered a complete protein, meaning they contain appropriate ratios of all nine of the amino acids that are deemed essential. They are also quick and easy to cook in a variety of ways. Take caution though, egg prices can change dramatically over time, especially when there are outbreaks of bird flu.
Price per 100 calories About $0.12 for a one-pound bag
A bag of dried lentils is a staple that's sure to come in handy and fill you up in a pinch. Incredibly filling, lentils are packed full of fiber and protein, making them an excellent choice for helping you to feel fuller for longer. They also provide several other important nutrients in impressive quantities, including copper, iron, manganese and folate.
Not only does the low cost of lentils make it a food that is one of the cheapest per calorie, but it's also an excellent choice if a history of heart disease runs in your family. In the United States, heart disease continues to be one of the leading causes of death for both women and men. If you regularly eat your lentils, there's even research to suggest the legume can help to lower both cholesterol levels and blood pressure, which are two huge contributors to the onset of heart disease.
Price per 100 calories About $0.12 for a 16-ounce jar
Peanut butter sometimes gets a bad wrap because of its high fat and calorie content, but when eaten in moderation, the nut butter can serve so many needs within a balanced diet. A serving of peanut butter is an excellent source of protein and contains other beneficial vitamins, minerals and nutrients, including magnesium, zinc, phosphorus, vitamin B-6 and niacin.
Price per 100 calories About $0.20 for a five-pound bag
With potatoes being one of the cheapest foods, along with one of the most versatile, you can truly get some mileage out of a five-pound bag. Potatoes are packed with fiber, which promotes a healthy digestive system. They also contain several other nutrients, including vitamin B-6 and vitamin C.
Price per 100 calories About $0.14 for an 18-ounce container
The power of oats shines with their impressive combination of vitamins, minerals and fiber. When combined in a bowl of oatmeal, they work together to potentially lower the risk of obesity, type-2 diabetes and heart disease.
The truth is, with a little planning and know-how, eating well on a smaller budget doesn't have to be painful or impossible. Knowing which items are typically some of the most nutrient-dense and cheapest foods, sets you on the path to a well-balanced and affordable diet. Having the right tools in your pocket certainly helps, too. Check out how a meal planner can be a game-changer when it comes to meeting goals, staying organized and adhering to a budget.