10 Budget Friendly Easy Healthy Foods to Eat Every Day

Eating healthy doesn't have to break the bank! There are tons of nutrient-packed foods that are budget-friendly and delicious.

It’s a common myth that's been debunked over and over, but still lingers in the minds of many: healthy eating has to be expensive.

Wrong!

Eating healthy doesn't mean you need to break out the fancy credit cards or take out a second mortgage on your house. With a little bit of planning, creativity, and know-how, you can fuel your body with nutritious goodness without draining your wallet.

First, let's talk about the fancy-schmancy health foods that promise the world but deliver nothing but a lighter wallet. I mean, come on, who needs $10 juices and $5 smoothie bowls when you can get the same nutrients from whole foods like fruits, veggies, whole grains, and lean proteins?

Simple basic foods staples are the most valuable members of the food world, and they're often way cheaper than their trendy counterparts. Plus, they're way more delicious when you cook them up with some love and care.

Ditch the overpriced ultra-processed, factory-made “health foods” and opt for the real deal.

Now, let's talk about meal prep - your new BFF when it comes to saving time and cash. By cooking up a storm in your kitchen on the weekends, you can have healthy meals ready to go for the entire week.

And don't even get me started on the magic of herbs and spices - they can add flavor to even the most basic dishes without adding more than a couple dollars to your grocery bill.

Eating healthy doesn't have to break the bank. Your taste buds and your wallet will thank you for making healthy choices that won't drain your life savings.

Let’s look at some of the most nutritious food we have available, and that should be part of your healthy diet.

1. Beans

Beans are a powerhouse of protein, fiber, and vitamins. Plus, they're super affordable. They are perhaps the most underrated superheroes of the food world!

These little legumes are packed with nutrients, fiber, and protein, making them a powerhouse for your health. From lowering cholesterol and blood pressure to boosting energy and supporting healthy digestion, beans are just amazing!

And the best part? They're ridiculously affordable and versatile, making them a great addition to any meal.

Beans are also a great source of antioxidants, which help protect your cells from damage caused by free radicals. And let's not forget about the fiber - beans are like a scrub brush for your insides, keeping your digestive system running smoothly and preventing constipation.

They're also low in calories and high in protein, making them a great choice for anyone looking to lose weight or maintain a healthy weight.

Whether you're a vegan, vegetarian, or just a meat-lover looking for a healthy alternative, beans are the way to go!

One of the easiest ways to make them part of your diet is to add them to soups, stews, and salads. Black beans, chickpeas, and kidney beans are all great additions to a hearty bowl of chili or stew.

Another idea is to blend them in hummus - that creamy, dreamy dip is made from chickpeas or regular beans, and is perfect for snacking on veggies or pita chips.

You can also use beans as a protein substitute in dishes like tacos, burritos, and stir-fries.

And if you're feeling fancy and have a sweet tooth, try making some bean-based desserts like black bean brownies or chickpea Blondies (yes, they're a thing, and they're amazing!).

Beans are one of the top superfoods. They're healthy, versatile, and delicious, making them a great addition to any meal.

And don't worry, you won't get bored - there are so many different types of beans to try, from cannellini and Great Northern to pinto and adzuki. Get creative, and start bean-ifying your meals. Your taste buds and your body will thank you!

2. Oats

Oats are a great source of fiber and can help lower cholesterol. You can enjoy oatmeal for breakfast or use oats in baking and cooking.

These humble little flakes are packed with nutrients, fiber, and antioxidants, making them a superhero for your health. From lowering cholesterol and blood pressure to boosting energy and supporting healthy digestion, oats are so good for you. And they're ridiculously versatile and delicious, making them a great addition to any meal plan.

Oats are also a great source of soluble fiber, which helps keep you feeling fuller longer and supports healthy blood sugar levels. Plus, they're rich in manganese, selenium, and phosphorus - minerals that support bone health, immune function, and energy production.

Oats contain a type of antioxidant called avenanthramides, which have been shown to have anti-inflammatory properties. So, whether you're looking to boost your heart health, support your immune system, or just feel fuller longer, oats are the way to go!

One of the easiest ways to make oats part of your meals is to start your day with a hearty bowl of oatmeal. You can add fruits, nuts, seeds, or spices to give it a boost of flavor.

Oats, however, aren't just for breakfast - you can also use them as a topping for yogurt or smoothies, or as an ingredient in baked goods like muffins, cakes, and cookies.

And if you're feeling adventurous, try making some oat-based snacks like energy balls or granola bars. The possibilities are endless!

Now, here's the thing - not all oats are created equal. Steel-cut oats and rolled oats are great choices, but instant oats can be highly processed and lacking in fiber and nutrients. So when you buy oats, be sure to choose those who are labeled as "100% whole grain" or "high fiber."

Don't be afraid to get creative - try adding different spices or flavorings to your oats to give them a boost of flavor. Cinnamon, nutmeg, and ginger are all great choices, and can add a warm and cozy touch to your oat-based dishes.

Oats are a wonderful superfood. They're healthy, versatile, and delicious, making them a great addition to any healthy meal plan.

There are so many different ways to eat oats, from savory to sweet and everything in between.

3. Sweet Potatoes

Sweet potatoes are packed with vitamin A and fiber. Bake, mash, or roast them for a yummy side dish.

Let's talk about one of the coolest tubers around - sweet potatoes!

These delicious spuds are packed with nutrients, fiber, and antioxidants, making them a superhero for your health. From boosting vitamin A levels to supporting healthy digestion, it’s amazing they are not as popular as they should be.

Sweet potatoes are also a great source of vitamin C, potassium, and fiber, which can help lower blood pressure, support healthy heart function, and keep you feeling fuller longer. Plus, they contain a type of antioxidant called beta-carotene, which has been shown to have anti-inflammatory properties and support healthy vision.

Sweet potatoes are rich in important minerals like manganese, copper, and iron, which support bone health, immune function, and energy production. So, whether you're looking to boost your immune system, support healthy vision, or just feel fuller longer, sweet potatoes are the way to go!

One of the easiest ways is to bake or roast them as a side dish. You can top them with herbs, spices, or a drizzle of olive oil for added flavor.

But sweet potatoes aren't just for savories - you can also use them in sweet dishes like muffins, cakes, and pies.

And if you're feeling snacky, try making some sweet potato-based snacks like fries, chips, or hummus. The possibilities are many!

When buying sweet potatoes, look for ones that are high in antioxidants and fiber, like the purple or yellow varieties.

And of course you can get all creative - try adding different spices or flavorings to your sweet potatoes to give them a boost of flavor. Cinnamon, nutmeg, and ginger are all great choices, and can add a warm and cozy touch to your sweet potato-based dishes.

Sweet potatoes are a versatile and wonderful superfood. They're healthy and delicious, making them a great addition to your family meals.

4. Canned Fish

Canned salmon, tuna, and sardines are rich in protein and omega-3s. Use them in salads, sandwiches, or as a topping for crackers.

These little gems from the ocean are packed with protein, omega-3s, and various vitamins and minerals, making them a superhero for your health. From supporting heart health to boosting brain function. And the best part? They're ridiculously easy to incorporate into your diet!

And there's more! Canned fish are also a great source of vitamin D, selenium, and B vitamins, which support healthy bones, immune function, and energy production. Plus, they're low in mercury and high in protein, making them a great choice for those looking for a healthy and sustainable seafood option.

Let's not forget about the omega-3s - canned fish contain both EPA and DHA, which support healthy heart function, brain function, and even mental health. So, whether you're looking to boost your heart health, support your brain function, or just feel more energized, canned fish are the way to go!

To get more canned fish in your life, one of the easiest ways is to add them to salads or sandwiches for a protein boost.

You can also use them as a topping for crackers or crostini, or as an ingredient in dips and spreads.

And if you enjoy cooking, try making some canned fish-based dishes like fish cakes, fish tacos, or even fish curry! The possibilities are endless!

When going to the store to buy canned fish, look for ones that are labeled as "sustainably sourced" and "low in mercury."

You can get really creative with fish - try adding different spices or flavorings to your canned fish to give them a boost of flavor. Lemon juice, garlic, and dill are all great choices… such simple ingredients can add a bright and refreshing touch to your canned fish-based dishes.

Yes! Canned fish like sardines and tuna are healthy, versatile, and delicious, making them a great addition to any meal plan. There are so many different ways to eat canned fish, from savory, to spicy, to tangy! The possibilities are endless!

5. Eggs

Eggs are an affordable source of protein and vitamins. Scramble, fry, or boil them for a quick snack.

Eggs, these little oval wonders are packed with protein, vitamins, and minerals, making them one of the easiest foods to prepare and so good for your health.

From supporting eye health to boosting brain function, eggs are a treasure of the breakfast world. And they're so ridiculously easy to incorporate into your diet!

Eggs are also a great source of vitamin D, B vitamins, and choline, which support healthy bones, energy production, and brain function. Plus, they're low in calories and high in protein, making them a great choice for those looking to lose weight or maintain a healthy weight.

Eggs contain a type of antioxidant called lutein, which has been shown to support healthy vision and reduce the risk of age-related macular degeneration. So, whether you're looking to boost your brain power, support your eye health, or just feel more energized, eggs are so good for you!

One of the tastiest ways to start your day is by eating a hearty breakfast omelette or scrambled eggs. You can also add veggies, cheese, or meats to give them a boost of flavor.

Of course, eggs aren't just for breakfast - you can also use them as a topping for salads or soups, or as an ingredient in baked goods like cakes and cookies.

And if you feel inspired to cook new meals, try making some egg-based dishes like shakshuka, frittatas, or quiches. The possibilities are endless!

But not all eggs are the same. Look for ones that are labeled as "free-range" or "pasture-raised," as these hens are raised in more humane and sustainable conditions.

To make things even better, try adding different spices or flavorings to your eggs to give them a boost of flavor. Smoked paprika, garlic powder, and chili flakes are all great choices, and can add a smoky and savory touch to your egg-based dishes.

No wonder eggs are such a popular staple to have in your kitchen. They're healthy, versatile, and delicious, making them a great addition to your daily meals. And there are so many different ways to eat eggs, from savory to sweet and everything you can imagine.

And something else. Don’t forget about the different types of eggs - from chicken eggs to duck eggs to quail eggs, each one has its own unique flavor and texture.

Eggs are certainly a nutritional powerhouse that deserves to be celebrated.

6. Quinoa

Quinoa is a complete protein and a great source of fiber and iron. Use it as a base for salads or as a side dish.

Here’s one of the coolest grains around - quinoa! This little superfood is packed with protein, fiber, and vitamins, making it a nutritional powerhouse.

From supporting heart health to boosting energy levels, quinoa is a miracle grain that is super versatile and delicious, making it a great addition to your kitchen.

Quinoa is a great source of antioxidants, iron, and magnesium, which support healthy digestion, immune function, and bone health. Plus, it's gluten-free and low on the glycemic index, making it a great choice for those with dietary restrictions.

Quinoa is also a wonderful non-animal source of protein. It contains all nine essential amino acids, making it a great source of plant-based protein. So, whether you're looking to boost your energy levels, support your heart health, or just feel more energized, quinoa is something you should enjoy!

You can use it as a base for salads or bowls. You can add veggies, fruits, nuts, and seeds to give it a boost of flavor and nutrition. You can also use it as a base for sweet treats like muffins, cakes, and cookies. And if you want to, you can use it to make delicious quinoa-based dishes like stir-fries, curries, or even quinoa pudding! Many, many options!

Quinoa is such a humble superfood. It's healthy, versatile, and delicious, and there are so many different ways to eat quinoa, from savory dishes, to salads, to sweet treats, and everything in between.

7. Frozen Veggies

Frozen veggies like broccoli, spinach, and berries are just as nutritious as fresh and way more affordable. Add them to soups, smoothies, or sauté them with garlic and olive oil.

These little frozen gems are packed with vitamins, minerals, and antioxidants, making them a superhero for your health. From supporting eye health to boosting immunity, frozen veggies are so good. And they're ridiculously easy to incorporate into your diet!

Frozen veggies are just as nutritious as fresh ones, and they're often picked at the peak of ripeness, which means they're packed with even more flavor and nutrients. Plus, they're affordable, accessible, and have a longer shelf life than fresh veggies. And let's not forget about the variety - from broccoli to cauliflower, carrots to sweet potatoes, there are so many delicious frozen veggies to choose from!

There is so much to them! Broccoli, for example, is packed with vitamin C and K, which support healthy bones and immunity.

Cauliflower is high in vitamin B6 and folate, which support healthy brain function and heart health.

And sweet potatoes are rich in vitamin A and fiber, which support healthy vision and digestion.

The list goes on!

But how do you incorporate frozen veggies into your diet? One of the easiest ways is to add them to soups, stews, and casseroles. You can also sauté them with garlic and olive oil as a side dish, or blend them into smoothies and sauces. Or you can try making some veggie-based dishes like veggie burgers, veggie stir-fries, or even veggie curries!

Frozen veggies aren't just for savory dishes - you can also use them in sweet treats like muffins, cakes, and cookies. Just think about it - sweet potato muffins, broccoli and cheese cookies, or cauliflower cake!

Types of frozen veggies and their health benefits.

Frozen berries, for example, are packed with antioxidants and vitamin C, which support healthy heart function and immunity.

Frozen spinach is rich in iron and vitamin K, which support healthy red blood cells and bones.

Frozen peas are high in protein and fiber, which support healthy digestion and satiety.

Look for frozen veggies that are labeled as "flash frozen" or "individually quick frozen," as these methods help preserve the nutrients and flavor of the veggies.

Try adding different spices and seasonings to your frozen veggies to give them a boost of flavor.

Frozen veggies are healthy, versatile, and delicious, making them a great addition to any meal. And there are so many different ways to eat frozen veggies, from spicy to sweet and everything in between.

8. Lentils

Lentils are a powerhouse of protein, fiber, and vitamins. Use them in soups, stews, or as a substitute for meat.

Lentils are one of the most nutritious and delicious foods around! These little legumes are packed with protein, fiber, and vitamins. From supporting heart health to boosting digestion, lentils are just so wonderful. And they're very versatile and easy to incorporate into your diet.

Lentils are also a great source of iron, potassium, and folate, which support healthy red blood cells, blood pressure, and brain function. Plus, they're low in calories and high in fiber, making them a great choice for those looking to lose weight or maintain a healthy weight.

Lentils also contain all nine essential amino acids, making them a great source of plant-based protein. So, whether you're looking to boost your energy levels, support your heart health, or just feel more energized, lentils are the way to go!

One of the easiest ways is to add them to soups, stews, and curries. You can also use them as a substitute for meat in dishes like tacos, burgers, and meatballs.

Try making some lentil-based dishes like lentil salad, lentil soup, or even lentil curry! The possibilities are endless! And you can also use them in sweet treats like lentil cookies or lentil muffins. So go ahead, get creative, and start lentil-ifying your meals.

9. Canned Beans

Canned beans like black beans, kidney beans, and chickpeas are a convenient and affordable source of protein and fiber.

Very convenient and nutritious foods, canned beans are packed with protein, fiber, and vitamins, that support your heart health, and boost digestion.

Canned beans are also a great source of antioxidants, minerals, and phytochemicals, which support healthy cells, bones, and immune function. And they're low in fat and high in fiber, making them a great choice for those looking to lose weight or maintain a healthy weight.

And they are also a great source of protein - canned beans contain all nine essential amino acids, making them a great source of plant-based protein. So, whether you're looking to boost your energy levels, support your heart health, build muscle, or just feel more energized, canned beans are for you!

Add them to soups, stews, and salads. You can also use them as a topping for tacos, nachos, and baked potatoes. Make some bean-based dishes like bean chili, bean dip, or even bean brownies! The possibilities are endless! You can also use them in sweet treats like bean cakes or bean muffins.

Look for canned beans that are labeled as "low sodium" or "no added salt," as these are lower in sodium and added preservatives. Try adding different spices and seasonings to your canned beans to give them a boost of flavor. Cumin, chili powder, and smoked paprika are all great choices, and can add a smoky and savory touch to your bean-based dishes.

10. Bananas

Bananas are a great source of potassium and vitamins. Enjoy them as a snack or add them to smoothies and oatmeal.

Bananas, these yellow wonders are packed with potassium, vitamins, and minerals, that support heart health and boost energy levels.

Bananas are also a great source of fiber, antioxidants, and phytochemicals, which support healthy digestion, immune function, and cells. Plus, they're low in calories and high in water content, making them a great choice for those looking to lose weight or maintain a healthy weight.

And let's remember their potassium - bananas contain more potassium than any other fruit, making them a great choice for those looking to support healthy blood pressure and heart function.

They are so handy! Grab one as a quick snack on-the-go. You can also add them to oatmeal, yogurt, or smoothies for a boost of flavor and nutrition. And if you're feeling fancy, try making some banana-based dishes like banana bread, banana muffins, or even banana ice cream! The possibilities are so many!

Look for bananas that are labeled as "ripe" or "spotted," as these are higher in antioxidants and flavor. And try adding different toppings to your bananas, like peanut butter, honey, or even cinnamon! Delicious

Bananas are so healthy, versatile, and delicious, and there are so many different ways to eat bananas, from savory cold sweet banana ice cream, to spicy like and savory like banana chips.

And don’t forget about the different types of bananas - from Cavendish to Plantain, there are so many delicious varieties to choose from. Each one has its own unique flavor and texture, so don't be afraid to mix it up and try new things. Your taste buds will thank you!