We’ve been hearing stuff like “I’m not rich enough to eat healthy” for many years, and we’ve somehow accepted that saying as something legitimate. But when did this “self-pitiful theory” and an excuse become a fact? Sure, there are plenty healthy foods that can clean your wallet out like nobody’s business, however, there are a lot more of those that don’t make a hole in your pocket.
In fact, you can hardly feel their cost. Therefore, stop using your financial situation for endangering your health and start shopping for some delicious and healthy nutrient-packed foods that cost under $2!
1. Brown Rice
Who doesn’t like brown rice? This amazing gift from nature is jam-packed with important nutrients, and it can leave you feeling full for hours.
It’s healthy, weight-friendly, and amazingly easy to use in all kinds of ways. Its versatility (salads, stews, soups, side dishes, etc) is probably the main reason why brown rice is extremely popular even in the most exquisite cuisines in the world, then why shouldn’t you try it out?
This delicious ingredient usually costs about $1.75 per a 1/pound bag, which is enough for 10 servings. Each serving guarantees you with 2 grams of fiber and 4 grams of protein in just 170 calories.
If you don’t want to buy the whole 1-pound package, you can just buy enough brown rice for one serving which costs about 20 cents.
2. Multigrain Or Whole-Wheat Pasta
Get rid of that “multigrain and whole-wheat foods are not tasty” opinion once and for all, and get on the healthy food wagon!
Pasta made out of multigrain and whole-wheat ingredients can be amazingly delicious, and it costs almost nothing at all, especially when compared to regular prime pastas.
A serving of this healthy pasta version costs about 30 cents, but you can also get a 13-to 15-ounce box or bag of store-brand dried pasta for just about $1.75.
The possibilities are endless, as you can use it to create healthy but delicious meals in any way you like. One serving will grant you with 7 grams of protein and 6 grams of fiber in just 200 calories or less.
3. 100% Whole-Wheat Bread
We already know that you’re going to say that no bread will ever taste as lovely as a fresh, warm loaf of white bread. Well, we hate to break it to you – but you’re wrong.
Bread comes in all shapes, sizes, and tastes nowadays, and we can guarantee you that you won’t ever have enough of 100% whole-wheat bread just as soon as you try it.
This type of bread is perfect for breakfast stratas, bread pudding, bread stuffing, sandwiches (both hot and cold), and for just about anything that any other bread is.
Apart from being healthy, 100% whole-wheat bread is really cheap. You can get a loaf for about $1.90, and one serving (2 slices) grants you with 6 grams of protein and 3 grams of fiber in just about 120 calories.
4. Nonfat Greek Yoghurt
Everyone loves Greek yoghurt… But can they also love nonfat Greek yoghurt? The answer is definitely “yes,” as this type of yoghurt is probably one of the tastiest things you can eat while also being incredibly healthy.
Another great thing about nonfat Greek yoghurt is that it’s pretty cheap. For just about 90 cents (or even less on sales), you can buy an individual serving of nonfat Greek yoghurt.
The serving comes in 6-to 8-ounce containers, and it offers 14 grams of protein in only 150 calories. You can eat it as a quick and tasty snack, or you can make smoothies with it and even fruit parfaits.
5. Oats
Although a lot has changed over the course of history, some things stay the same because they deserve so.
Foods and all kinds of recipes definitely made it into this category, especially one particular ingredient that stood the course of time even though it has been called “old-fashioned” since it was basically invented. Go figure.
Oats are an amazing and nutrition-packed meal. You can eat them hot or cold, in granola or crumb variations, and you can even use them as toppings on muffins and desserts.
You can get a 20-ounce container for about $1.50, which will last for quite some time as you only need ½ cup of dry oats to per serving. Perfect for breakfast, just one serving of oats delivers 4 grams of fiber and 5 grams of protein in only 150 calories.
6. Frozen Vegetables
There’s no need for implying just how much vegetables are important and beneficial to one’s diet and general well-being.
Fresh vegetables can be sometimes pricy, but thankfully, frozen veggies exist for a reason and they shouldn’t be overlooked. They can be used in almost every meal imaginable, from side dishes to stews.
You can buy a 12-ounce bag of frozen vegetables for just about $1.80, ad that amount grants you with 6-8 cups of these frozen delights.
Of course, the price also fluctuates depending on the type of veggies you are buying, but the difference is not big at all and you can always buy a bag of mixed veggies. Just 1 cup delivers 6 grams of fiber, 4 grams of protein, and a bunch of vitamins and minerals in just 82 calories.
7. Russet Potato
Potatoes are a true gift! They’re versatile, delicious, and healthy, and they come in many different shapes and sizes.
Russet potatoes are one of the best variations, since you can throw them into almost any meal to give it that special little boost, and they will soak in all of the flavors while still maintaining their own distinctive taste.
Another great thing about potatoes is that they’re cheap. You usually need just one medium or large potato for one serving, and a potato costs about 33 cents.
One Russet potato will grant you 3 grams of fiber, 5 grams of protein, and as much as 20% of the Daily Value for vitamin C, 10% Daily Value for iron, and 25% Daily Value for potassium in only 168 calories.
8. Fresh Bagged Spinach
Fresh bagged spinach can be an amazing ingredient in many meals, including salads, casseroles, stews, soups, and eggs dishes.
It’s packed with nutrients, and definitely one of the greens richest in taste out there.
A 9-ounce bag of washed spinach leaves costs just under $2, but if you’re more interested in buying less spinach, you can get a 2-cup serving of spinach for about 35 cents.
If you really need any more reasons why you should make a small investment every couple of days in spinach, know that just a 4-cup serving of spinach contains 2 grams of fiber, 160% of the Daily Value for vitamin A, 40% of the Daily Value for vitamin C, 8% of the Daily Value for calcium, and 40% of the Daily Value for folic acid. And all of that in just 20 calories!
9. Canned Refried Beans
Canned refried beans are one of the many wonderful things modern life has to offer. And no, we’re not joking.
Just think about making and eating a burrito and/or tortilla, or an amazing side dish and/or dip without this magnificent ingredient.
Also, enchiladas wouldn’t be anywhere without beans! If you’re looking to save up on some cash, know that you don’t have to buy fresh beans – you can buy canned refried beans instead while not worrying for a second would it make your favorite bean-based meal less tasty.
For just about $1.19, you can score a 15-ounce can of store brand vegetarian refried beans, which makes the cost of a single serving of beans about 35 cents.
Beans are incredibly nutritious, which means you’ll get 7 grams protein, 6 grams fiber, 4% of the Daily Value for calcium and 10% of the Daily Value for iron, in just about 140 calories from a single serving of delish canned refried beans.
10. Canned Tuna
People should stop being so negative when it comes to canned foods. One of the greatest things that ever came in a can is definitely tuna – one of everyone’s favorite sandwich, casserole, salad, and spread ingredients in the whole world.
A 6-ounce can of tuna can be bought for about $1.99; however, keep in mind that the price varies depending on what type of fish is in question. That means that you can get a price even lower than that great deal.
If you’re pregnant on the other hand, try to lower you intake or to avoid canned tuna altogether until you give birth, due to high mercury levels detected in this amazing delight.
One serving of canned tuna delivers about 500 milligrams of omega-3 fatty acids and 13 grams of protein in only 60 calories.
11. Canned/Jarred Marinara Sauce
No one said you have to be the best cook in the world to make some of the world’s favorite and most-loved dishes like pizza, pasta dishes of all types, appetizers, stews, and even Italian sandwiches.
The one thing all of these foods have in common is the epically delightful marinara sauce which can be somewhat tricky to make for people new to culinary arts.
Luckily for you, you can always by caned or jarred marinara sauce incredibly cheap! A whole 24 or 28-ounce can or jar of this amazing pasta sauce can be bought for $1.70, which makes a single serving of it about 28 cents.
If that’s not a great deal, we don’t know what it! Also, a single serving of meatless pasta sauce offers 2 grams of fiber, 15% of the Daily Value for vitamin A, and 10% of the Daily Value for vitamin C, in only 90 calories.
12. Whole-Wheat Pita Bread
Here’s another amazing whole-wheat option that very well might change your whole outlook on food in general. Whole-wheat pita bread is one of modern cooking’s best offers, as it’s incredibly tasty and easy to make.
You can use it for pizzas, hot or cold sandwiches, and all kinds of appetizers. One serving (1 pita pocket) will cost you anywhere from 30 to 50 cents, but you can also get a 12-ounce package of 6 pita breads for only $1.80!
Just imagine all the lovely meals you can make with this amazing dough! Also, only one pita will grant you 4 grams of fiber and 6 grams of protein in only 140 calories! Healthy and delicious? Sign us up!
13. Egg Substitute
Making all kinds of egg dishes has never been easier thanks to egg substitute mixes, especially those store-brand ones.
You can also mix it up with real eggs to save up on some cash while also making dishes like omelets, frittatas, egg casseroles, quiches a bit more special.
A whole 16-ounce carton of egg substitute can be bought for just under $2, which makes a single serving (1/4 cup) of it cost about 30 cents.
In that one serving, you’ll be gifted with 6 grams protein, 10% of the Daily Value for vitamin B12, 6% of the Daily Value for vitamin A, and 4% of the Daily Value for vitamins D and E in just about 30 calories.
14. Soybeans
Do not mock soy or any of its many tasty variations. Soybeans (frozen edamame) are amazing as snacks, appetizers, side dishes, etc.
You can also use them to make casseroles, stews, and just throw them in rice or basically anything you like.
They will surely make every little meal tastier, while giving it a special kick. A 16-ounce bag of edamame in pods can be bought for about $1.80, which makes one serving of this amazing beans cost about 60 cents.
For that small price, you’re granted with 10 grams of protein, 8 grams of fiber, 0% of the Daily Value for iron, and 6% of the Daily Value for calcium, in only 90 calories. This sounds like a done deal to us.
15. Dried Lentils
Perfect for stews, salads, casseroles and many other worldwide-favorite dishes, lentils are probably the most iconic of all beans.
They don’t need no pre-soaking before cooking, they’re delicious, and most of all easy to use and combine with almost every ingredient imaginable.
Another great thing about lentils that people tend to forget is that they’re cheap while being amazingly healthy. You can get a whole 16-ounce bag of lentils for just about $1.30, and that amount is enough for 13 servings.
And in that serving, you will be granted with 10 grams of protein and 11 grams of fiber in only 120 calories. Get on the lentil wagon now!
