Just one generation ago, cooking from scratch was the way to save money and buying foods for eating well on a tight budget were just the norm. Produce was cheap and convenience came at a cost. Things have totally flipped, though.
In the height of couponing, convenience came next to free. So, now that tides are shifting and people are trying to get back to eating basics, it has become maddeningly difficult.
High real food costs make feeding your family well A LOT more difficult.
Add food costs to the fact that we are an entire generation raised up on convenience foods–making KNOWING how to cook from scratch on a budget a steep learning curve, and you’ve got a recipe {pun intended} for frustration.
If you want to start feeding your family nutritious whole foods, but don’t have the budget or know where to start, here’s a quick guide to get your started:
Beans and Lentils
Not the canned variety, either. Dried beans are cheap, and actually, surprisingly easy to prepare.
They are an excellent source of protein, perfect for meatless dishes {which will significantly reduce costs}, and can be made in bulk so that you can create your own convenience food as needed. My favorite recipe for beans is this one for creamy spiced red beans and lentils.
Check out my recipe index to find tons of ideas on ways to use dried beans.
Rice
Rice and beans, beans and rice.
Everyone knows these two are kind of the staples of cheap whole food diets. Rice is still relatively affordable, and when used to enhance a meal, it is a great staple. It’s easy to digest, and can add calories to budget friendly soups.
The only thing is if you have blood sugar issues, it’s probably best to avoid. It’s also a great to add to chicken meals, etc. because it allows you to cut back slightly on the amount of meat you need per person–which on a budget, is helpful.
Frozen Vegetables
Don’t be tricked into thinking you have to have fresh veggies. Frozen veggies are much cheaper than fresh.
Lots of people think that frozen veggies equal mush, but that’s just because they are preparing them improperly. Roasted frozen veggies are awesome. Try my roasted green beans, they will totally change your mind.
The best part of frozen veggies is that they are usually picked at the height of the season and then flash frozen, which means, you don’t have to worry about sticking to only seasonal choices.
Spinach, Kale, and/or Arugula
Start a window box, small container, etc. of super foods. You can grow them indoors pretty much all winter, and outdoors from early spring to late fall {provided you move them to the shade in the heat of summer}.
You don’t have to have a massive garden to add tons of nutrients to your diet. Add them to your smoothies for a nutritional boost.
Even if there is no way to grow them yourself, these are the cost effective ones to buy. A bag a week will run you under $2.00, but add a ton of nutrients to your diet.
Whole Chickens, Chicken Thighs or Bone-in Chicken.
Get over the skinless boneless chicken breast thing. Pound for pound, breast is waaaay more expensive.
Buy whole chickens, chicken thighs, or even better, bone-in chicken and remove it from the bone after cooking to add to recipes. It will cost you significantly less and it’s a great way to add animal proteins to your diet without breaking the bank.
Eggs
Despite the recent serge in price, eggs are still a cheap source of protein.
Think outside the basic scrambled egg and add hard-boiled eggs to cost-effective salads. You can also scramble them and use them as your protein source in a stir fry.
Canned Tuna
A serving of tuna can provide 30 grams of lean protein–all for under $2.00 {even less if you find a great sale}.
You can make tuna salads, tuna casseroles, or just a classic sandwich. There’s a reason athletes/bodybuilders love this stuff–it’s a cost effective protein. {If you are worried about the mercury content, check out safe consumption guidelines by weight}.
Bananas
Bananas are a great source of potassium, and can be added to baked goods, eaten plain, sliced over pancakes/oatmeal.
They can even be drizzled in melted chocolate and frozen for a healthier dessert option. At less than $.60/lb., they are a pretty cheap fruit source.
Oats
Plain dried oats are cheap, cheap, cheap, and they stick with you for hours. They are a pretty good source of thiamin, folate, and magnesium. You can make oatmeal, granola, muffins, etc. all for about $0.25 a serving.
Nut Butters
Peanut butter, almond butter, etc. have protein, fats, and necessary vitamins and minerals–a combination that will satisfy your taste buds and your appetite.
They are great for snacks {apples dips in peanut butter, slathered on celery} and adding flavor to oatmeal and baked goods. Best of all, they are relatively cheap when you break them down into serving costs.
Potatoes
Unless you have blood sugar issues, potatoes are a super cheap way to get carbs, vitamin C, fiber, potassium, etc. into your diet. They are super versatile as far as prep goes, and most people love ’em. I can usually pick up a 5lb bag for around $2.00.
Canned/Jarred Tomato Sauce
Look for low sugar options and feel free to spice them up a bit with your own seasoning prowess {i.e. add Italian seasoning or garlic powder to kick up the flavor}. Tomato sauce has vitamin A & C, and adds tons of flavor to more than just spaghetti.
Salsa
I know this seems like a weird one, but salsa {look for ones with minimal ingredients} added to eggs, chicken, enchiladas, etc. adds valuable vitamins and minerals {not to mention taste} without the cost of individually buying tomatoes, peppers, onions, garlic, etc.
Avocado
I know what you are thinking: those are expensive! Hear me out, though. Avocados are calorically and nutritionally dense, which means a slice goes a long way.
Add one slice to a salad, top off your eggs, etc. and your meal will stick with you much, much longer. They are one of those healthy fats that help with satiety.
Everyone wants to give their family the best possible nutrition they can afford {or at least, I assume they do}. Keeping those wishes in line with the budget is the tricky part.
Being smart about food choices will help…so will learning to prepare some of the above listed items.
Did I forget any other foods for eating well on a tight budget? Make sure to list them in the comments if I did!
~Mavis
Brianna says
Tap Water. Cheaper than any purchased beverage and you can add flavors like lemon wedges or cucumber slices.
Pasta. Dried pasta can be priced around $1 and there are varieties with just a few ingredients.
Lemons, garlic, and ginger root. Produce selections that are cheap and add a nice punch of flavor.
Popcorn kernels. Easy to pop on the stove and have a great simple snack with fiber. Plus, you can control the fats involved and make it heart healthy.
Raisins. Calorie dense, high fiber, sweet-tooth satisfying, energy packed fruit. Buy them in a large bag and they last awhile.
Chuck steak. If you know your meat cuts and are good at preparation and cooking, this cut runs significantly cheaper than a ribeye steak. It is off of the back shoulder region of the cow vs. front rib upper region (ribeye). The taste will be nearly the same, marbling similar enough, and the flavor is a bit beefier. Often, chuck steaks can be found reduced and marked down for quick sale and sometimes I see a true ribeye packaged and sold as a chuck steak at the grocery store.
carrie says
I always heard this about chuck steak and since my husband has been trying to eat more protien I have really been watching the meat prices. In our area (wa state) it runs about $5.99 on sale. Which is the same as other types of steak when they are on sale. So I have not found it to be a savings. I do use it because it’s nice to stick in the crockpot when we are gone all day.
Even bone in chicken isn’t always that much cheaper and I always wonder when you take the weight of bones/skin off is it really a savings?
I know we live in one of the top 4 highest places for groceries (and gas) so this might not be the case other places.
Brianna says
Different regions and countries call chuck eye steak different names….. Boneless Chuck Filet Steak; Boneless Chuck Slices; Boneless Steak Bottom Chuck; Chuck Filet; Chuck Roll; Delmonico Steak; English Steak; London Broil; Shoulder Steak; Shoulder Steak Half Cut, etc.
The specific area from the cow is the chuck eye (name can differ, see above) and it is a continuation of the ribeye meat. It is similar to the ribeye meat of the rib primal (ribs 6-12) except that it is located in the chuck primal (ribs 1-5). The cut you want is chuck primal area. Study some pictures online of chuck eye steaks (primal ribs) and you can easily identify the cut at the store when you see it.
Chuck generally refers to the whole shoulder and can weigh 100lbs. plus and the butcher divides it into suitable cuts based on the muscles.
Nancy Settel says
When you mentioned salsa I use it all the time to make a type of Spanish Rice, everything is in it. 2 cups dried rice large jar of salsa some water, can of diced tomatoes salt etc. cook as directed and there you go it is all done for you. Add your hot sauce and you are done.
Holley says
Great reminders!
Teresa m says
Excellent post. Gives me food for thought! Beans…the musical fruit and a hearty staple in our home. Thanks Mavis!
Cathy D says
Great post, I talk about this often. We have a little food pantry hooked to a thrift store. I was shopping the thrift store when the manager came out with a bag of fresh veggies donated by a local farmer. She hands me the bag. I thank her and tell her we are fine to give it to someone else. She said “no one want them they have been here days. I keep offering them and they are turned down every time.” It was mostly zucchini the easiest thing to use. I took the bag made zucchini bread brought the breat back. She said now this will fly out of here and they did. Lazy or not sure how to cook it? Maybe both!
Cindy Brick says
Fried zucchini — slice, dip in beaten egg, then a mixture of flour and cornmeal. Fry quickly. I drool, just thinking about it.
We live in the heart of potato land (southern Colorado), and potatoes are definitely not 10 cents or so a pound here. More like 50 cents a pound.
Mavis, you haven’t mentioned many desserts. Yes, there’s banana bread — but also oatmeal cookies, chocolate chip, no-bakes (great for dark chocolate junkies), bread pudding, cinnamon toast. I keep an eye out on Amazon Warehouse Deals, as well, and can often find candy bars for 40-60 cents each. Including protein bars.
And — if you have a local Amish grocery store, you’ll find much better prices, especially on eggs. Our local Safeway has bumped eggs up to $8.91/dozen; the Amish place has FRESH eggs, and it’s charging $3.99. Go figure.
P.S. Finally found a deep cast iron pot ($14.99 at the thrift store) that I can make that wonderful rustic bread in again. Bread, particularly homemade bread, deserves a spot on your ‘cheap foods’ list.
Mavis Butterfield says
HA HA HA I eat a cookie a day… Best dessert ever! 🙂
Carla says
where are you getting 10# of potatoes for only $2?? Aldi is the cheapest around me, and they have a 10# bag for $3.99 regularly. I miss the days of the $1/10# sales…
Tonya says
That was my first thought too. Meijer has buy 7 get them @$1 each 5# bags russets this week, 3# onion, 6 count mini avocado, 1# frozen vegs… so 10# russets for $2!
Mavis Butterfield says
Whoops! I meant 5 pound bags for $2. 😉
Ashley Bananas says
I really miss the days of extreme couponing. At the time I also did a lot of cooking from scratch and at home even if it was ‘semi-homemade’ we were skipping the drive thru and eating at home. Now to get those deals the deals just aren’t as good….still I try.
Lucy from SC says
Your ideas are great. I definitely could go meatless, BUT, I have chronic renal disease from several bouts of sepsis. I’m on limited protein, low sodium and low potassium restrictions. It has definitely been a challenge to get nutrients in. I love beans, avocado, bananas, spinach, tomatoes, eggs but those are all off limits now. Truly a struggle.
Bonnie in Georgia says
To save money and time, I have been making 2 main meal choices for the week and separating in individual meals and freezing them on Saturday so going to work I can grab a meal for lunch or for dinner so i don’t buy out for lunch. It’s so expensive. Examples: Spaghetti or chicken broccoli rice casserole work great, bc they have veggies in them. I know it sounds funny, but I put peanut butter crackers in my glove compartment to resist buying drive-thru on the way home from work….Lol.
KC says
The “have a snack or an alternative” thing isn’t silly! It’s key for so many people! That’s the thing – most people can save a lot more by doing something cheaper than what they’re currently doing, but that isn’t *much* more effort or *much* more unpleasant, than by aiming to do The Cheapest Way, failing, and reverting to what they did before.
Can’t think ahead to soak beans? Canned beans are still cheaper than a lot of protein options, and once you’ve been using canned beans for a while, maybe you can cook up batches of dry beans and freeze them and use them now that you have canned-bean recipe standbys…
Need to stop going out for lunch? Find a substitute you can live with, not something you’ll cheat on – if you’re subbing a $10 habit with a $2 one every single day, you’ll still save more money than if you sub it with a pb sandwich and then cave and go out for lunch on the third day. (you can figure out ways to make it cheaper as you go! But start with something you can keep going with, or adjust as you go rather than giving up if you find you can’t keep something up.)
Need to stop getting takeout for dinner? Again, accurately assess what energy levels and yes, have a snack to make it to dinnertime without caving (so smart to have it in your glovebox!), or find cheap and fast and easy options (eggs and canned things really are magic for fast).
Food takes time and energy and is a source of enjoyment for many people as well as its straight-up nutrition value; figuring out how to bring the costs down in ways that are practical for your circumstances is smart!
Mavis Butterfield says
Hard boiled eggs are a BIG go to snack for me. I’ll often eat one if it’s late in the day for a meal and I’m still hungry.
Sue says
I live alone and while I eat a lot of veggies, it’s usually the same few favorite things over and over. And when I need something I don’t love (like carrots or celery) for a specific recipe, it’s often only sold in bigger bunches than I need (tiny town, tiny grocery store, few options).
So I bought a pound of diced dehydrated carrots, shelf stable, so I can throw a few handfuls into my once-or-twice-a-year split pea soup but not need to worry about using up the rest of a 5-lb bag before they wither. I’m about to buy some frozen diced celery for the same reason. That way there’s no waste and I know I always have them on hand.
Glenda says
I make a half gallon of yogurt every two weeks for the price of a half gallon of milk, which is $1.39 in my area. We sprinkle it with granola and add a little fruit for breakfast and snacks.