Most of the food items listed below are high in nutrition, while others have been added as low cost staples. To fuel a healthy body, make sure to vary the intake of daily foods to get the proper vitamins, minerals, fiber and protein.
Frugal Foods for a Nutritious Breakfast
Eggs are a great source of protein and can be eaten hot or cold. Prepare them scrambled, sunny-side up or poached, for a filling meal. Hard boil them and eat as a snack. Mix with a bit of mayonnaise and add to bread, for a protein-packed sandwich. They can be purchased in packages of 18 for greater savings.
Try a bowl of oatmeal for a nutrient-packed food that is a good source of fiber and protein. The large round canisters are the least expensive and healthiest option, as they are devoid of added sugar. Top with frozen fruit or a banana at breakfast, for a meal that will satisfy until lunch. Top with bananas for a low cost addition and pack an even larger amount of nutrition for the money. When they begin to go bad, cut them into rounds and freeze for a creamy treat. Toss them in milk, add a bit of sweetener and blend for a nutritious shake. Often the older ripe bananas can be found at a discount.
Cottage cheese is an important source of calcium and protein, and can often be found on sale. Some cottage cheese contains 14 grams of protein, and can be used in place of milk when scrambling eggs, for a luscious creamy breakfast. Top the cottage cheese with frozen berries or tomato for a quick and easy meal.
Economize on Groceries for Lunch and Snacks
Canned tuna is a great source of inexpensive protein. Mix with mayonnaise and spread on bread for a sandwich, or sprinkle with lemon juice or mix with cottage cheese for a stand-alone meal.
Beans are an inexpensive source of protein. Often grocery stores run specials on canned pork and beans, for a high fiber staple. Purchase dried beans and lentils for long storage options. They also provide protein, fiber, iron and many minerals that are needed to fuel the body. Use them to make chili, soup or salad.
Milk is typically used by grocery stores as a loss-leader item (an item usually priced lower than the store's cost in order to entice shoppers to the store), and can be purchased inexpensively. Milk is a great source of calcium and protein and can be consumed as a stand-alone drink. Add it to dry cereal, or add frozen fruit to the milk and blend into a smoothie.
Yogurt is a convenient source of calcium and protein, and many forms of the creamy treat taste like a dessert. Save money by purchasing the 32-ounce containers and add granola, fruit or jam to flavor it.
Fruit is a good source of vitamin C and fiber and does not have to be costly. Often the freezer section of the grocery will have bulk bags of fruit. Frozen is normally the least expensive, as is the mixed variety of peaches, melons and berries. Repackage in smaller freezer bags and munch on the frozen treat for a snack. Add the fruit to cereal and milk without thawing by slowly pouring the milk over the fruit, and it will begin to soften.
Peanuts in the shell or peanut butter pack a ton of protein for the money. Spread peanut butter on banana rounds for a high-energy snack, or quell hunger by eating a tablespoon of the peanut treat. For a quick and easy snack, mix peanut butter, powdered sugar and oatmeal into balls and refrigerate. No baking is necessary.
Save Money During Hard Times on Dinner Staples
Potatoes are a filling source of fiber and B vitamins. Pierce potatoes with a fork and bake in the oven, or wrap in a moist paper towel and cook for five minutes in a microwave, for a quick and filling treat. Top with inexpensive canned chili for a meal. A quick side dish of sliced boiled potatoes needs only a sprinkle of seasoned salt for a great taste, or add a drizzle of butter and chopped parsley or dill.
Rice or bulk noodles, including Ramen, are low cost staples. Add them to chicken broth or top with any number of sauces for a filling meal. Scramble an egg, add rice, scallions or onion and soy sauce, for a quick, inexpensive and filling meal of fried rice.
Canned and frozen vegetables are lower cost alternatives to fresh produce. Frozen varieties are just as nutritious as fresh, and are a welcome addition to soup, casseroles or omelets, as well as served alone as a side dish. Carrots, celery sticks and cucumbers make filling healthy snacks, if fresh vegetables are preferred.
Boxed macaroni and cheese is a child pleaser. Mix with powdered milk or water to save even more money, not to mention calories.
Rice-a-Roni is sometimes offered for sale at ten boxes for ten dollars, and makes an easy meal. Add some beans or leftover meat for an inexpensive high-protein feast.
Inexpensive food items don't have to be boring or unpleasant, and with some ingenuity they can make fun delicious meals. Stock up at the grocery when the different items go on sale, and make sure to rotate the items so that the soon to expire food is eaten first. Enjoy!
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Cynthia Graham - Cynthia Graham is a freelance writer from Ohio, who writes about entertainment, ways to save money, and other interests close to her ...
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