Frozen fruits are great for smoothies or as a topping on many breakfast favorites such as oatmeal, yogurt, and pancakes. Dried beans are inexpensive and are ideal for feeding large groups of people or for leftovers.

Dried beans can be cooked in a slow cooker with a Bay leaf or two to add flavor. Make a large batch, separate them into serving portions, and freeze for a quick future meal!

Canned beans are also a great option for a quicker, yet still inexpensive, meal. Use them to bulk up enchiladas, quesadillas, salads, soups, and rice. You can also flavor them with some spices and enjoy as a side dish. Canned tomatoes. Purchasing tomatoes paste, crushed, or diced in a preserved form canned, tubed, or boxed can save you time, money and add flavor to lots of dishes.

If tomatoes are not in season, or even if they are, buying them canned is perfect for a quick spaghetti sauce or in a chili or soup. Grains and Pasta. Grains such as rice, farro, and quinoa and dried pasta are easy to buy in bulk at a reduced price and can generally be stored for long periods of time.

They are also very versatile to cook with and can be used to bulk up an otherwise light meal, such as a soup or a salad. There are dozens of grain and pasta types which allow you to mix things up and never get bored! For greater nutritional value, opt for whole wheat varieties.

You can learn more with our Guide to Whole Grains. Potatoes often get a bad rap for their fry and chip form, but potatoes are actually a nutrient-dense vegetable that can be very good for you in moderation. They also happen to be very inexpensive and last a long time when stored right in a dark, dry place away from onions — get more produce storage guidance in our Produce and Shelf Life Guide!

They can be baked whole, chopped and roasted or added to soups, or of course mashed and grated too. Eggs are an excellent source of lean protein, with 6 grams of protein and less than 2 grams of saturated fat in a hard boiled egg.

The best way to get a deal on eggs is to buy them in bulk. You can also use them to make a frittata, strata, in fried rice or in a sandwich. Canned Tuna. Canned tuna is another great source of protein that can be purchased inexpensively or on sale.

Albacore varieties tend to be somewhat more expensive, but some prefer the taste over light tuna. Frozen fruits can also be used as an excellent breakfast popping on oatmeal, waffles and yogurt. If you genuinely want to save money, then purchase dried beans. Dried beans are an extremely inexpensive superfood and can be used in countless recipes.

Make a baked meal like these Macedonian Baked Beans or use them in this Instant Pot Chili. Because dried beans can take a while to cook, after purchasing, we recommend making a batch to use throughout your week's meals. Making a large batch in advance will save you more time later on.

Additionally, canned beans can be purchased and mixed into salads, soup and rice recipes! Purchasing canned tomatoes, instead of fresh tomatoes, is a great way to extend your ingredients' shelf life.

Having canned tomatoes on hand can save you money, time and will surely add flavor to your meals. Use canned tomatoes to whip up a tasty sauce or combine them with your favorite chili recipe for even more flavor.

It's no surprise that we'd put grains in this list; we love them! Aside from being incredibly great for you, grains are also extremely affordable! Grains like farro , quinoa and rice are easy to buy in bulk and can be stored for long periods.

Their subtle, nutty flavor makes them a versatile food that can be used to whip up both sweet and savory recipes.

Used grains to make a hearty entree like this Ensalada de Quinoa or a nutrient-packed grain bowl. Sweet potatoes have recently grown in popularity in the health industry, and it's no surprise as to why. This nutrient-packed veggie is great for you. Use sweet potatoes to make a fall-inspired appetizer like this Granola Stuffed Sweet Potatoes with Maple-Tahini Butter or turn them into a healthy version of French fries.

Potatoes can be baked, chopped, roasted and grilled! Eggs are a great way to stretch your dollar. Loaded with protein and nutrients, eggs can be bought in bulk and used to make some pretty flavorful meals.

Use eggs to make Ham and Asparagus Quiche Cups or whip up a baked good like these Eggnog Blondies. Purchasing pre-cooked meat like a rotisserie chicken is a great way to save time and money.

From sandwiches to savory omelettes, a rotisserie chicken can be used throughout the week to add protein and essential vitamins to your favorite meals.

It's the ideal purchase when you require a quick dinner that is within budget. Additionally, many stores offer sales on rotisserie chickens, shop around to get the best price. Looking for more plant-based ways to add protein to your diet?

Purchase tofu! Tofu is an excellent protein that's not hard to make. Plus, it's incredibly affordable. Use it to add substance to salads, mix it into stir fry, or use it as a meat alternative in your favorite tacos.

For an efficient and budget-approved way to add more protein to your meals, purchase flavorful protein powder. Protein powders can be used to make everything from smoothies to popcorn. Don't believe us? Check out this Chocolate Peanut Butter Protein Popcorn.

When choosing your protein powder, search for one with whole food ingredients like our Chocolate Protein Powder Nutritional Booster. Made with pea protein powder, chicory root fiber, chia seeds and beneficial probiotics, it's a great way to boost your nutrition without breaking the bank.

Seeds and nuts might be one of the tiniest superfoods on the planet. They have a tremendous shelf life, are reasonably priced and can be used in countless ways.

When using it in cooking, it's probably best to try and find some without too much added sugar. A popular pantry food, canned tuna can be found on the shelves in many people's kitchens. Meats tend to be among the most expensive items on most people's grocery lists, making canned tuna an attractive option on a tight budget.

Its long shelf life makes canned tuna a handy thing to keep in the cupboard for times when money is tight. Tuna is also an oily fish, making it rich in healthy omega-3 oils. As well as being packed with protein, it's also a good source of vitamin D and selenium.

Canned tuna isn't for everyone but, while the flavor and texture may not be as good as with fresh tuna, it's certainly one of the cheapest seafood options out there. There are several varieties of canned tuna available to buy, and it's a versatile enough ingredient to work well in all kinds of dishes.

A simple tuna salad is a classic choice, and canned tuna also tastes delicious in a wholesome casserole. As leafy greens go, spinach is a particularly good choice. It's famously rich in iron, but is also a good dietary source of magnesium, potassium, and vitamin E.

Eating spinach is linked with a range of health benefits, including improved skin, hair, and bone health, and helping your body control blood sugar levels. Spinach is also inexpensive, with retail prices of around 91 cents per pound. The cheapest option for spinach is to buy it frozen and, perhaps surprisingly, frozen spinach can actually be more nutritious than fresh leaves.

After being picked, fresh leafy vegetables tend to gradually lose their nutrients over time, but freezing locks them in, keeping frozen spinach as rich as when it was freshly harvested.

Helpfully, in many dishes, frozen spinach can work just as well as fresh leaves. It can be mixed with feta cheese and baked into a buttery Greek spinach pie, spanakopita, or can be combined with spices and diced potatoes to make a mouthwatering Indian spinach curry, saag aloo. Tomatoes are one of those foods that are ubiquitous in world cuisines, and one of the cheapest ways to use them in your cooking is to buy them canned.

Tomatoes are a good source of vitamins, B, C, and K, as well as potassium, but the main reason they're so popular is for their distinctive flavor.

One of the simplest ways to use tomato purée is in tomato soup , as a comfort food that's both wholesome and easy to prepare. Tomatoes are an essential ingredient in cuisines from all around the world though, from Italy to India, so there's no shortage of inspiration.

Whether you're spreading it onto a pizza base or making a rich pot of murgh makhani butter chicken , you'll need some of this versatile ingredient.

Of course, tomatoes are originally from Mesoamerica, so they're used in all kinds of Mexican dishes. An easy and satisfying one is to combine it with rice to make arroz rojo.

For being both abundant and affordable, corn has historically been a cheap staple food in America. It still comfortably fits this role, with cornmeal available for just under 70 cents per pound.

A starchy foodstuff, cornmeal also contains some protein and fiber, as well as being a good source of potassium, phosphorus, and magnesium. Traditionally used in working-class foods in the US, cornmeal is essential in a few classic recipes from the Southern states, like hot water cornbread or grits.

It can also be found in cuisines from elsewhere in the world, from the polenta enjoyed in Italy to the cornmeal porridge eaten for breakfast in Jamaica. While many people may overlook cornmeal, it is a nice and cheap addition to add to your grocery list and it has a good shelf life.

A little can go a long way in your cooking! Not everyone eats meat, but for those who do, cuts that are still on the bone are typically the cheapest option, and bone-in chicken is one of the most affordable.

As well as being a good source of protein, like other meats, chicken is also rich in potassium, phosphorus, and B vitamins. While it's often cooked on the bone, chicken thighs can also be filleted and used in much the same way as any other cut of meat.

To be truly frugal, it's best not to throw those bones away either. Chicken bones can be boiled to make a wholesome chicken stock , which can be used to add some umami depth and nutrition to other dishes like soups or noodle bowls.

While it takes some time to get a rich-tasting broth, this effectively makes chicken on the bone a two-for-one option to add to your grocery list. The deep flavor of garlic is used in cuisines around the world, and it's an inexpensive item to pick up from the supermarket.

As nutritious as it is flavorsome, garlic is a rich source of potassium and comes with a range of health benefits. It has some antibacterial properties, and there's evidence to suggest adding it to your diet can improve bone health, as well as reduce the risk of heart attacks.

Garlic is also a good ingredient to keep in your pantry. As long as it stays unpeeled, it can have a shelf life of around six months.

Some chopped garlic can add its distinctive flavor and richness to all kinds of dishes, and many recipes from East and South Asia begin by frying some in a hot pan. There are a few dishes though, which let it take the spotlight, like freshly cooked fragrant garlic bread.

And speaking of bread For those who can eat it, plain flour is one of the most basic cooking ingredients and is helpful to keep handy in your kitchen.

Beans Canned tomatoes Grains and Pasta

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