The Top 10 Cheap And Healthy Meals To Create At Home

The Top 10 Cheap And Healthy Meals To Create At Home

Eating healthy doesn’t have to be expensive. You can save a significant amount of money at the grocery store by using these top ten cheap ingredients when you create your meals at home. 

We are all trying to find ways to keep costs low because food prices are so high right now. The cost of essential foods has increased due to rising gas prices, supply-chain bottlenecks, war, and labor shortages. Additionally, the dollar now has less purchasing power due to inflation.

But some food categories have been more negatively impacted by the current economic climate than others. Beef, chicken, eggs, milk, butter, prepared frozen goods, and even fresh fruit have all seen double-digit percentage price rises. In response, grocery stores are passing this hike on to customers like you and me. To balance out the rising manufacturing costs, businesses have even started to reduce the size or quantity of products. It's crucial to have the flexibility to modify your shopping list in these situations to account for this new and hopefully brief reality. 

If you are looking for a way to save money and still eat well, check out these cheap and healthy meal ingredients that you can use at home:

1. Cabbage

Cabbage is the ultimate ingredient. It can be braised, grilled, shredded for slaw, or cut up and used in a stir-fry of vegetables. It also has one of the longest shelf lives of any vegetable. It is both low in calories and high in fiber. This means that it is also an excellent choice for your digestive system. Cabbage also has several antioxidants that fight free radicals and lessen cell stress. Anthocyanin, one such antioxidant, has many advantages, including safeguarding red blood cells.

2. Beans

Beans, which often cost less than $1 per can, should be a standard item in every pantry. The list of dishes that feature beans is endless and includes everything from veggie burgers, Tex-Mex burritos, and tacos to soups, stews, and vegetarian chili. As each variety has its own unique flavor and texture, we advise trying different varieties such as chickpeas, pinto beans, and pigeon peas. Beans are a fantastic source of plant-based protein and fiber, making them a healthy staple.

3. Oats

Oats are an inexpensive and versatile food. One of the healthiest grains available, oats are a great source of a variety of nutrients that can safeguard the health of your heart and intestines while maintaining healthy blood sugar levels and a healthy weight. They're filling and incredibly beneficial, so warm your hands around a steaming bowl of creamy oats, serve them cold as muesli, or blend them into a delectable smoothie. Oats are nutrient giants loaded with genuine goodness. These whole grains are an excellent source of fiber for a healthy digestive system, contain ample protein for preserving and growing muscle, and are a source of high-quality carbohydrates to keep you feeling full. Oats include a unique sort of fiber called beta-glucan, which can help lower cholesterol. 

The vitamin E in oats has an antioxidant effect, and their B vitamins help release the energy from food. Additionally, the iron in them gives your muscles oxygen. Oats are an absolute nutritious powerhouse!

4. Cornmeal

Cornmeal is a common ingredient in Southern-style cuisine. It can be used to make a variety of hearty dishes, including deep-dish polenta pizza, smokey grits and greens, and maple cornbread biscuits. This ingredient is really affordable and usually just costs a few dollars. Plus, it will easily last you for at least a few weeks.

Cornmeal is made by grinding corn kernels into a coarse powder. Since it does not contain gluten, unlike flour manufactured from wheat grains, it is a safe ingredient to use in cooking for people with celiac disease or gluten intolerance. Cornmeal has a lot of energy-boosting carbohydrates, dietary fiber, iron, and phosphorus.

5. Edamame

Young soybeans are called edamame. They are picked before they ripen or harden. Edamame is a popular plant-based food that can be purchased shelled, in the pod, fresh, or frozen, and can provide many amazing health benefits. Frozen edamame is a wholesome addition to any meal. You can easily microwave the whole pods for a quick snack or use the shelled variety in a salad, stir-fry, or hummus. Edamame is an excellent meat substitute thanks to its strong texture and delicious flavor. Edamame contains a good amount of plant-based protein and is also full of vitamin E, thiamin, riboflavin, niacin, and vitamin B6. 

6. Frozen Fruits and Veggies

While the cost of fresh produce has increased, that of frozen fruits and vegetables has remained stable. Frozen produce is excellent for a few reasons: it often comes pre-sliced, doesn't go bad, and is frequently selected at the height of freshness to preserve color and nutritional content. Additionally, they can be excellent alternatives in stir-fries, soups, smoothies, desserts, and pasta dishes.

7. Dried Lentils

Beans, soybeans, peanuts, and chickpeas are all part of the lentil family, which is a type of legume. They are available in a number of colors, including black, brown, red, yellow, green, and orange. While different varieties of lentils may have different antioxidants, all lentils include a variety of beneficial elements. Lentils provide many health advantages and may help people prevent or treat diabetes, obesity, cardiovascular illnesses, and even some types of cancer.

Each serving of dried lentils and split peas costs only a few cents, and they have a very long shelf life. They are also a rich source of other nutrients, including plant-based protein. 

8. Rice

For millennia, rice has served as the cornerstone of meals all throughout the world. It can be used to make just about anything and can be kept for months in your pantry. White rice is less healthy than brown rice. However, basmati and jasmine rice are also suitable substitutes. You can serve rice as the main course by serving it with fried rice, pilaf, Thai rice salad, leftover-rice veggie burgers, stew, beans, curries, slaw, and cooked veggies. The options are endless!

9. Potatoes

There is a good reason why the potato is a cornerstone of American cuisine. It's not only one of the most reasonably priced veggies available; it's also one of the most adaptable. You can mash, bake, fry, or make soup with them. If you're trying to cut costs, russet potatoes, and waxier red potatoes are both reasonable choices. In addition to vitamin C, vitamin B6, potassium, and manganese, potatoes also have a healthy quantity of carbohydrates and fiber.

10. Tofu

There are many different textures of tofu, from extra firm to silken, but no matter which one you choose, the cost per box won't be more than a few dollars. All nine of the essential amino acids—which your body cannot produce on its own—are found in tofu. If you're attempting to control your weight, the high protein content does a wonderful job of keeping you satisfied for longer. Additionally, it has a ton of vitamins and minerals.

You can use tofu to make practically all of your favorite comfort meals, including chicken wings, nuggets, bacon, and even a delicious vegan tikka masala. Tofu is mild on its own but absorbs flavor when marinated. Just keep in mind to remove any excess moisture from the tofu before cooking it.

Good nutrition should be a priority for everyone, even if you are on a budget. You can easily eat a wide variety of fruits, vegetables, whole grains, beans, and other nutritious foods, all while saving money. Another excellent way to eat healthy on a budget is using a meal prep service like Clean Eatz Kitchen.

At Clean Eatz Kitchen, you can have all of your meals prepared for you ahead of time, allowing you to cut back on grocery bills, stick to your monthly food budget, and cut down on food waste. Plus, you will save yourself a ton of time in the kitchen! Clean Eatz Kitchen provides a variety of healthy meal options that will help you achieve your health and wellness goals and does so with your wallet in mind. Check out our website today and start building your meal plan.