Stop Ignoring These 7 Cheap and Nutritious Food Items

Eating healthy doesn’t have to drain your wallet or involve shopping at fancy health food stores. The truth is, some of the best foods for your body are sitting right there in the grocery aisle — quietly waiting for you to notice them. They’re affordable, packed with nutrients, and surprisingly versatile.

1. Cabbage

This humble vegetable doesn’t get nearly enough credit. It’s loaded with vitamin C, fiber, and antioxidants, yet it costs a fraction of the price of trendier greens. Plus, it stays fresh for weeks, making it one of the most low-maintenance veggies you can buy.

You can shred it into slaws, toss it into soups, or roast it for a crispy, caramelized side dish. A simple sheet-pan of roasted cabbage with olive oil and salt can rival roasted Brussels sprouts — at half the cost.

If you’re trying to eat more veggies without blowing your budget, cabbage is your secret weapon. It’s hearty, satisfying, and adaptable enough to fit into almost any cuisine, from Asian stir-fries to European comfort food.

2. Lentils

Packed with plant-based protein and fiber, lentils are one of the most underrated superfoods out there. They’re inexpensive, shelf-stable, and cook faster than beans — no soaking required. Plus, they come in a variety of colors, each with a slightly different texture and flavor.

Toss them into soups and stews for extra heartiness, or mix them with rice and veggies for a filling meal. Even picky eaters will barely notice them when seasoned well with garlic, cumin, or curry.

Lentils prove that eating healthy doesn’t have to mean complicated meal prep or expensive ingredients. They’re the perfect balance of frugality and nutrition — a pantry staple that deserves a permanent spot on your grocery list.

3. Frozen Mixed Vegetables

Don’t let anyone tell you frozen veggies are inferior. They’re flash-frozen at peak ripeness, which means they actually retain more nutrients than produce that’s been sitting in the fridge for a week. Plus, they’re a lifesaver for busy nights when cooking from scratch isn’t an option.

A simple stir-fry or soup becomes a wholesome meal in minutes when you have a bag of frozen vegetables on hand. No chopping, no waste, and no guilt — just real food ready when you are.

If you’re on a tight budget or trying to reduce food waste, this is the grocery hack you’ll wish you’d embraced sooner. Frozen veggies keep things simple, healthy, and shockingly cheap.

4. Oats

Forget pricey cereals and protein bars — oats are the original budget-friendly breakfast hero. They’re full of fiber, help lower cholesterol, and keep you full for hours. A big tub costs just a few dollars and can last weeks.

You can make overnight oats, bake them into muffins, or blend them into smoothies for extra nutrition. Their mild flavor makes them endlessly customizable — whether you like sweet cinnamon-apple or savory with an egg on top.

Oats prove that simple ingredients can be both healthy and delicious. They’re versatile enough to work for breakfast, snacks, or even dinner, and they never let your wallet down.

5. Canned Tuna or Salmon

A quick source of lean protein, canned fish is the definition of convenient nutrition. It’s high in omega-3 fatty acids, low in fat, and can be turned into a meal in minutes. Best of all, it’s far more affordable than fresh fish — without sacrificing the health benefits.

Mix it into salads, make quick tuna melts, or stir it into pasta for a fast, satisfying dinner. You can even use it as a topping for rice bowls or avocado toast.

If you’re looking for a cheap way to eat more protein and healthy fats, this pantry staple should always be within reach. Just choose versions packed in water for fewer calories, or in olive oil for extra richness.

6. Sweet Potatoes

Colorful, comforting, and full of nutrients, sweet potatoes are a nutritional bargain. They’re loaded with fiber, vitamin A, and potassium — and they’re so naturally sweet you’ll barely miss dessert.

Bake them whole, cube them for roasting, or mash them with a little cinnamon and butter for a cozy side dish. They also make a fantastic base for grain bowls or hearty breakfast hashes.

Unlike processed carbs, sweet potatoes give you long-lasting energy and keep you full without the crash. Plus, they’re affordable, easy to cook, and downright delicious. That’s a win for your body and your budget.

7. Brown Rice

This pantry classic is one of the simplest ways to eat healthy on a budget. It’s filling, versatile, and provides complex carbs that keep you energized longer than white rice. One bag can stretch across dozens of meals — talk about value.

Pair it with veggies, beans, or eggs, and you’ve got a balanced meal for just pennies. It also makes a great base for meal prep bowls, fried rice, or soups.

While it might take a little longer to cook, brown rice rewards you with more fiber and nutrients. It’s proof that healthy eating doesn’t have to be complicated or costly — just smart and satisfying.