With the bad economy and high inflation, everyone is forced to cut their budget, even if it impacts what we eat. Most of us believe that healthy and nutritious meals are expensive, is it really so? We can maintain low budget livelihood without sacrificing our health. How come? Well, it’s very simple! I have a few recommendations which are healthy and low budget:

Oats:

Oats are known to be the cheapest healthy breakfast options, and, as a whole-grain family member, they’ve a lot of nutrients in them. One serving of oatmeal doles out five grams of protein and four grams of fiber, with a very less calorie of about one hundred and fifty calories.

It is suggested to buy dry oats in the big canisters. It will cost you less and also you will be in control of extra added sugars and total calories in your breakfast. You can also add fresh or dried fruit (diced apple, sliced banana, berries, or raisins), peanut butter, chopped nuts, or a few teaspoons of preserves.

Fresh Fruits:

Fruits are a must for vitamin and mineral supply in our diet. However, costlier fruits such as pineapple, pomegranates, melons, and papayas can be kept out of your refrigerator as a weekly staple and used in special treats. You can opt for affordable ones such as bananas, apples, and oranges in your menu.

Bananas can be used in healthy fruit smoothies, or can be mixed into oatmeal, low-fat muffins, or pancakes, or you can just peel it off and eat it. Oranges and apples are easy to tote and they can be stored as fresh as compared to any other fruit.

Lentils

Lentils are a rich dietary source of fiber, protein, folate, iron, potassium, and a host of other trace minerals. They are super-affordable and very easy to prepare. Lentils with diced tomatoes and seasonings make a hearty side dish, or can be added to soups or stews to increase their protein proportion without loading your budget.

Canned Salmon

Fish are a rich source of omega-3 fatty acids and we all are well aware of the health benefits of this fatty acid. Salmon is a rich source of omega-3 fatty acid, but if you buy fresh fish, it is going to be expensive. However, canned wild (Alaskan) salmon is pretty much economical to get the fatty acid as well as the yummy taste of the fish. You can also save some more money by removing the bones and skin yourself.

Fat-Free Yogurt

Fat-free yogurt is a rich protein and calcium supplier. Go for the large 32-ounce tubs instead of the pricier individual cartons. It will cost you less and you won’t have to be stressed about compensating the extra bucks. The 32-ounce containers come in only a limited number of flavors, so you can add some other items to it such as fresh fruit, raisins, and flavored extracts.

Eggs

Another high quality, protein rich source is eggs. When stored properly in the refrigerator, raw eggs last about three weeks in the shell, so you can stock up when they’re on sale. You can use eggs to whip up cost-effective, meatless dinner entrées like omelets, frittatas, low-fat quiches, and egg sandwiches. To lower the calories, fat and cholesterol, better use egg whites instead of whole eggs in these recipes.

Sweet Potatoes

Potatoes have got a very renowned place in our kitchen. One medium-sized sweet potato can give you about 200 calories. To improve the nutritional aspect of it, use sweet potatoes instead of regular old white ones. These sweet potatoes are one of the richest sources of potassium, fiber, vitamin C, and beta-carotene.

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