25 Cheapest Healthy Foods

sd detoxorganics

May 26, 2020

Sometimes the reason we end up in poor health is because we are trying to eat fast and cheap.

The cheap fast foods have a long-term effect on our health, which costs more over time.

If you are trying to eat healthy, there are cheap healthy foods that will keep you on track without breaking the bank.

It is important to consider the cost per pound (or serving) when comparing inexpensive meal plans.

Here is a list of our favorite inexpensive nutritional foods:

1. Rice

A great side dish to any meal, rice can extend other foods to fill you faster. Choose brown rice for a lower cholesterol, high fiber choice. As with most grains, you don’t want to go overboard, but adding brown rice to a chicken and vegetable stir fry is a great way to extend the pricier ingredients.

Cost per pound: Less than $1

Health benefit: Medium

2. Beans (red, white, kidney, navy, pinto, etc.)

Offering a great source of plant-based protein, folate, antioxidants and fiber, beans are another option to fill you up for longer. Canned beans are often high in sodium, so it is best to cook dried beans. Plan for a long cook time—some need to soak for an hour or even overnight before cooking for another hour. Add spices, like pepper, garlic and onion powder to give them a good flavor without an unhealthy sauce. You can add them to homemade bone broth with a few vegetables (like spinach or onions) for a filling and delicious meal that is great for you.

Cost per pound: Less than $1

Health benefit: Medium high

3. Chicken

Chicken is typically the cheapest meat, but it also is high in protein, low in fat and low in calories. Chicken breast is the cut lowest in fat and it is often encouraged for heart-healthy or weight-loss diets. Choosing chicken cuts on-the-bone can be your best selection. Bone-in breasts, chicken quarters or thighs have a lot of meat. Cooking the chicken with the bone-in leaves more flavor and juicier meat.

Cost per pound: $1-$3

Health Benefit: Medium high

4. Homemade
Chicken Bone BrothAnother great part of buying bone-in chicken is the use of the bones themselves. You can cut off the meat and use the skin and bones to make chicken bone broth. Just add to a pot of water, carrot, celery and garlic, bringing to a boil and then simmering for several hours (8-12 hours). Bone broth has a number of important nutrients, including high levels of calcium, magnesium, potassium, phosphorus, iodine, vitamin A, zinc, iron and more that are released into the water with the long simmer. You can drink your bone broth straight or use it for soups.

Cost per serving: Under $1

Health benefit: Very high

5. Eggs

Usually less than $1 a dozen, eggs are another cheap source for protein that makes it a great main dish or side dish. They are rich sources of vitamins B6, B12, D, iron, zinc and healthy omega-3 fats. You can use eggs in rice stir fry or eat them by themselves. Boiled eggs make a great, filling snack. Eggs can also be added to cheese, spinach and onions for a quick, nutritional, and filling quiche.

Cost per serving: Under $1

Health benefit: High

6. Detox

Organics Daily Superfoods ShakeWe are tooting our own horn here, but this one should make any list. With 25 superfoods packed into each serving, you are getting plenty of nutrients that will keep you full. With ingredients like spinach, kale, ginger root, beet root, wheatgrass, barley, alfalfa, aloe, berries and so much more, the mix is designed to supplement your diet. Daily Superfood Shakes are high in calcium, potassium, iron, fiber and protein. Each bag contains 30 servings that will help you stay full longer. Many of these ingredients are things you will likely miss when you are on a low cost food budget, but you can get them in one cost-effective and delicious shake!

Cost per serving: Less than $2

Health benefit: Very high

7. Cauliflower

This sneaky vegetable is finally getting some attention because it is very low-carb and filling. It is high in B-vitamins, antioxidants, fiber, choline and phytonutrients. It can help with weight loss and protect you against cancer. You can roast it, steam it or add it to stir fry mixes. It can be grated for a rice substitute, added as a filler to burgers (or the main ingredient for a veggie burger), or turned into a healthier version of pizza crust.

Price per pound: Less than $3

Health benefits: High

8. Bananas

Bananas are great for snacking and are a heart-healthy food. They are low in sugar and high in Vitamin B6, C, magnesium, manganese, potassium and fiber. They are a low calorie food and great for weight loss diets. Plus, they are a cheap way to stay full between meals.

Cost per pound: Around $.50

Health benefit: Medium high

9. Watermelon

When in season, watermelon is surprisingly cheap. You can buy a 20lb watermelon for $3-$4 in some states, yielding around 15lbs of food. The watermelon is largely water-based, so it is not as filling as some foods, but the nutrient levels are high. It is low calorie and high in vitamin C, antioxidants, fiber, lycopene, beta-carotene and more.
Price per pound: Under $1

Health benefit: High

10. Broccoli
A great vegetable to keep in your regular diet, broccoli is full of vitamins C, K, folic acid, potassium and fiber. The antioxidants in broccoli are known to help protect you from cancers. Broccoli is great raw or cooked. You can buy it frozen too, though it’s just as easy to steam raw broccoli (just steam for 7 minutes and then add a little salt and pepper).

Cost per pound: $1-$3

Health benefit: High

That is our list of top ten, but you need more options in your budget-friendly diet.

Here 15 more great choices you may want to check out

Quinoa

Lentils

Carrots

Sweet potatoes

Spinach

Onions

Tomatoes

Green bell peppers