They have eggs, cheese, meat, and veggies wrapped up for convenience. Potatoes are very versatile and affordable. They can be prepared mashed, baked, fried or roasted and included in many different meals to add bulk and nutrients and to fill you up.

Canned tuna is an inexpensive source of lean protein to keep on hand. It can be used to make tuna salad, included in pasta dishes, mixed into salads or eaten straight out of the can in a pinch.

They keep a long time in the freezer. Rice is a pantry staple that provides energy and fills you up. Rice keeps for a long time and goes with sauces, beans, meats and veggies. Basic pasta sauce is inexpensive when purchased in cans or jars. Transforming pasta into a tasty meal is as easy as heating up some sauce and tossing with noodles.

Add protein or veggies if you have any. Read: 7 Must-Buy Grocery Items at Aldi in January. Black beans provide protein and fiber. Black beans can be used in tacos, burritos, salads, soups and more. Bread is an affordable basic for sandwiches or toast. Opt for whole wheat when possible for added nutrients.

Even plain bread provides carbohydrates for energy. Bananas are one of the cheapest fruits. Keeping bananas on hand prevents grabbing a more expensive snack when hungry. Heather Taylor contributed to the reporting for this article.

I'm a Shopping Expert: 9 Items I'd Never Put in My Grocery Cart. Luxury Living on a Budget: 6 Tips for the Upper Middle Class. Experts: Make These 7 Money Resolutions If You Want To Become Rich on an Average Salary. This article originally appeared on GOBankingRates. markets close in 8 minutes. Dow 30 38, Nasdaq 15, Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein.

There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes. This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish.

They are commonly added to soups, salads and burritos. They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

Edamame is a healthy food with a fairly low price. Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer. This is often attributed to their content of isoflavones, which function as antioxidants in the body 70 , 71 , Most often, edamame is prepared as a steamed side dish.

You can increase its flavor by adding seasonings of your choice. Quinoa is a complete source of protein , which means it provides all the essential amino acids your body needs.

This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources. Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease 74 , Quinoa is also a great nutrient-dense grain that is safe for people with celiac disease The use of quinoa in cooking is similar to that of rice.

With only 31 calories per cup 8 grams , you can eat a lot of it without gaining weight Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping.

Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese. They are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese Additionally, bananas provide a decent amount of fiber, which may benefit digestive health, promote weight loss and protect against diabetes 20 , You can enjoy bananas as a quick snack food.

They also taste great combined with peanut butter or yogurt. They are prized for their vitamin C content. They also provide fiber, antioxidants and lots of other nutrients, including B vitamins, calcium and potassium Consuming oranges and other fruits on a regular basis has been shown to reduce inflammation in the body, thus lowering the risk of several conditions, such as heart disease, diabetes and obesity 80 , It is simple to add oranges to your diet.

They are fairly convenient and can be enjoyed as a snack on their own or mixed with yogurt, salads and smoothies. Berries are nutrition superstars and reasonably priced when you purchase them frozen. Their incredible antioxidant content makes them one of the healthiest fruits you can eat.

In fact, berries are considered to be one of the best sources of natural antioxidants To reap the health benefits of berries, try to include them in your diet regularly.

They make for a delicious snack or healthy dessert and can be added to smoothies and salads. One medium apple contains two grams of fiber, which is mostly responsible for the positive effects that apples have been shown to have on serum cholesterol levels 89 , Moreover, apples provide some vitamin C, B vitamins and trace minerals, as well as several antioxidants.

Eating them regularly may help lower inflammation in the body, which is a major risk factor for several chronic diseases 85 , 89 , They are an easy, convenient food to add to your diet and commonly consumed as a snack or chopped into a salad.

One of its notable characteristics is its low calorie content. There are only 53 calories in one cup of cantaloupe, making it a weight loss friendly food 92 , Like other orange vegetables and fruits, cantaloupe contains the antioxidant beta-carotene, which has powerful health benefits such as cancer and heart disease prevention They are also high in fiber, vitamin K, potassium and antioxidants, all of which work together to protect your cells from damage and reduce the risk of chronic disease Canned fish has many health benefits and is significantly cheaper than fresh seafood.

Additionally, fish provides a decent amount of the trace mineral selenium, which may boost immune system health and protect against cancer You can pair canned fish with salads, sandwiches, crackers and avocado or use it in several dishes, such as seafood cakes and stir-fries.

In only three ounces of ground pork, there are 22 grams of protein, in addition to a significant amount of B vitamins, phosphorus, zinc, iron and selenium In half a chicken breast, there are 28 grams of high-quality protein, meaning that it contains all of the essential amino acids that your body needs , Chicken breast also contains high amounts of important vitamins and minerals, such as niacin, vitamin B6, phosphorus, magnesium and selenium Eggs are a staple item in most homes.

They're extremely nutritious and typically cost less than 20 cents per egg. A whole large egg contains 6 grams of protein and delivers some vitamin D as well. Eggs also contain the antioxidants lutein and zeaxanthin, which support eye health and decrease the risk of age-related macular degeneration.

We often think of eggs for breakfast, but they can be enjoyed in a variety of ways. Look to eggs to make a savory dinner quiche, vegetable-packed fried rice or egg salad sandwiches. Now that we've got a list of healthy, budget-friendly foods to keep on hand, let's explore a few more ways to help you save even more money on your grocery bill.

Most people don't realize this, but the ingredients in store-brand products are usually similar to brand-name products.

So, instead of paying extra money for well-known brands, look for generic or store-brand products instead. Before you head to the grocery store, take inventory of everything that you have on hand. You may be surprised to find a few extra cans of chickpeas, or some leftover broccoli that may be on the verge of going bad.

To help avoid food waste and save a little money, try to make recipes with these items first. Get creative with what you have. Nonperishable items, such as grains, rice, nuts and beans, are typically cheaper when purchased in bulk or larger containers. Even though a larger container of rice will be more expensive, look for the unit price when you shop.

That will tell you how much you're paying per pound or ounce so you can compare packages and get the best deal. When you bring bulk items home, distribute them into smaller portions to help with storage, then use them as needed.

Buying fruits and vegetables that are in season can help keep the price down. Sometimes, but not always, shopping for local produce at your farmers' market can be more affordable.

To help fresh produce last longer, some fruits and vegetables, like strawberries, peaches and onions, can be frozen. You can try washing and storing them in a freezer bag, and placing them in the freezer until you're ready to use them. When fruits and veggies aren't in season, stock up on nutritious frozen produce.

Meal prepping is a great way to save money. Planning your meals can help prevent those unnecessary grocery trips during the week. Meal prepping doesn't have to be hard. It can be as simple as preparing a big batch of soup on the weekend, and portioning it out to last throughout the week.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating. Andrea Mathis, M.

EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. Reviewed by Dietitian Elizabeth Ward, M.

In This Article View All.

Potatoes Lentils Popcorn

Video

Economical food items - Canned Beans Potatoes Lentils Popcorn

A review in Nutrients of studies done with strawberries and blueberries found they helped reduce inflammation, improved insulin sensitivity and helped keep blood pressure in check, among other benefits.

Add frozen berries to your favorite smoothie recipe or make a yogurt parfait with them. Frozen berries can be used to make jams, pies and other desserts. Tuna is a smart choice for those wanting to increase their fish intake while still keeping their groceries affordable.

Tuna is a great source of protein, and it also contains some omega-3 fatty acids , which are important for brain health and reducing inflammation. Tuna also provides a fair amount of the minerals selenium, phosphorus and potassium. Choose canned tuna for salads, sandwiches and pasta dishes.

Eggs are a staple item in most homes. They're extremely nutritious and typically cost less than 20 cents per egg. A whole large egg contains 6 grams of protein and delivers some vitamin D as well. Eggs also contain the antioxidants lutein and zeaxanthin, which support eye health and decrease the risk of age-related macular degeneration.

We often think of eggs for breakfast, but they can be enjoyed in a variety of ways. Look to eggs to make a savory dinner quiche, vegetable-packed fried rice or egg salad sandwiches. Now that we've got a list of healthy, budget-friendly foods to keep on hand, let's explore a few more ways to help you save even more money on your grocery bill.

Most people don't realize this, but the ingredients in store-brand products are usually similar to brand-name products. So, instead of paying extra money for well-known brands, look for generic or store-brand products instead.

Before you head to the grocery store, take inventory of everything that you have on hand. You may be surprised to find a few extra cans of chickpeas, or some leftover broccoli that may be on the verge of going bad.

To help avoid food waste and save a little money, try to make recipes with these items first. Get creative with what you have.

Nonperishable items, such as grains, rice, nuts and beans, are typically cheaper when purchased in bulk or larger containers.

Even though a larger container of rice will be more expensive, look for the unit price when you shop. That will tell you how much you're paying per pound or ounce so you can compare packages and get the best deal.

When you bring bulk items home, distribute them into smaller portions to help with storage, then use them as needed. Buying fruits and vegetables that are in season can help keep the price down.

Sometimes, but not always, shopping for local produce at your farmers' market can be more affordable. To help fresh produce last longer, some fruits and vegetables, like strawberries, peaches and onions, can be frozen. You can try washing and storing them in a freezer bag, and placing them in the freezer until you're ready to use them.

When fruits and veggies aren't in season, stock up on nutritious frozen produce. Meal prepping is a great way to save money. Planning your meals can help prevent those unnecessary grocery trips during the week. Meal prepping doesn't have to be hard. It can be as simple as preparing a big batch of soup on the weekend, and portioning it out to last throughout the week.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating. Andrea Mathis, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer.

Reviewed by Dietitian Elizabeth Ward, M. In This Article View All. In This Article. Canned Tomatoes. Peanut Butter.

Canned Beans. Frozen Berries. Canned Tuna. Healthy Budget Recipes. Clean-Out-the-Fridge Vegetable Stew. Was this page helpful? Thanks for your feedback! Tell us why! Related Articles. Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page.

These choices will be signaled to our partners and will not affect browsing data. You're much more likely to make impulse and unhealthy purchases if you do, so shop after a meal or grab a healthy snack before heading to the store.

And remember: The cheapest groceries are not always the most nutritious; consider spending slightly more for foods that are filling and nutrient-dense. For tips and recommendations for a more economical shopping experience, see below for advice from the experts at the Good Housekeeping Institute Nutrition Lab.

Fruit and vegetables are among the groceries with the largest price jumps lately , but you can still find affordable produce by buying seasonally. Purchasing when produce is abundant helps lower the cost and will all but assure the best taste and highest levels of nutrition.

Seasonal Fruits. Seasonal Vegetables. Another way to save money on produce is to opt for fruit and vegetables that have a longer shelf-life. For example, to help extend your grocery dollars, choose apples over berries or carrots or celery over leafy greens.

Generally, some of the cheapest fruit and vegetables year-round tend to be bananas, apples, oranges, broccoli, cauliflower, carrots and sweet potatoes. Meat can be the most expensive category for most food budgets, and can account for a large portion of the overall grocery bill.

To save money, opt for the ground variety of your favorite protein. Ground beef, chicken or turkey are super versatile, easily frozen and can be used in many different recipes. Larger cuts of meat will usually cost less per pound, but they may require marinating, braising and slow cooking to bring out the tenderness.

If you do prefer to include cheaper cuts of meat, consider including:. Buying a whole chicken instead of pre-portioned cuts can also save money and the leftovers, including the bones, are great for making chicken soup or bone broth.

Consider cutting costs even further by implementing Meatless Monday or meatless dinners a few nights a week. Swap out meat for healthy plant-based meat alternatives such as tofu, tempeh, beans and legumes, as your protein source.

The cost of fresh seafood may also vary seasonally. According to the Seafood Nutrition Partnership , fresh Alaskan salmon is less expensive during the summer when the fish are more abundant. Other popular choices that may be worth buying seasonally include Albacore tuna in season July-October and halibut in season March-November.

Other ways to save money on seafood:. Whether you prefer dairy or non-dairy, you can find competitive prices due to the sheer number of products on the market. While non-dairy milks may be more expensive than dairy, some non-dairy brands offer shelf stable options that can be bought in bulk when they're on sale.

Just note that many dairy and non- dairy milks and yogurts contain added sugars and sometimes saturated fats. Always check the label before purchasing. More ways to save:. When it comes to cheap groceries, pantry staples are the big winners. This category includes dry and canned goods such as flour, oatmeal, chicken stock, nuts, nut butters and seeds.

Among the cheapest staples are dried and canned beans — they're also easy to prepare and provide a great source of plant-based protein and fiber, two very important nutrients that are often only available in more costly foods. Grains like brown rice and oatmeal also score high in cost-effectiveness and nutrition.

Frozen foods can be stored in your freezer for months. Again, consider buying in bulk when frozen products are on sale.

Items worth stocking up on include:. More ways to save money on groceries. Here are a few other simple tips from our experts to food shop on a budget:.

Rice and Beans · Potatoes · Jarred Items · Herb Purées · Tomato Paste Canned Beans Rice and dried beans bought in bulk. Garlic, onions, celery, and carrots. Whatever fresh vegetables are on sale. Bananas, apples, and oranges: Economical food items

How Itejs Can Economical food items Ecoonmical Manage Your Economical food items. Take the quiz and test your knowledge! Four is perfect for making your own bread, pizza Pocket-friendly supermarket deals, pastries, etc. Fiod 20, Written By Brianna Foox. Skip to primary navigation Skip to main content Skip to primary sidebar Skip to footer Home » Meal Planning 2 shares. That will tell you how much you're paying per pound or ounce so you can compare packages and get the best deal. The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.	Pre-packaged breakfast bars are inexpensive and portable, and they provide protein and fiber to start the day off right. Here's how to start. Sign up here for my weekly e-mails! Pasta is an affordable pantry staple that can be used to make a variety of dishes. Brown Rice Brown rice is a great alternative to white rice with a lot of health benefits and is still a great cheap food. These choices will be signaled to our partners and will not affect browsing data. Granola bars contain whole grains, protein and other nutrients.	Potatoes Lentils Popcorn	Frozen Berries 12 healthy and affordable foods for your grocery list · Brown rice. · Cans or packets of chicken or tuna. · Dried beans and lentils. · Eggs. · Frozen Generally, some of the cheapest fruit and vegetables year-round tend to be bananas, apples, oranges, broccoli, cauliflower, carrots and sweet	Canned Tomatoes Peanut Butter Canned Beans
Economical food items Economicap the two closets in the uninhabited bedrooms in the itemss Economical food items storage as well. Budget-friendly discounts bottom line. Poke a couple holes in the bags to allow the air to be sucked out, and vacuum seal. Even the white varieties are packed with essential vitamins and nutrients, including Vitamin C, Vitamin B6, and potassium. sign in.	Just like spices, condiments can make any meal taste gourmet! Here are some charts to help you know when fruits and veggies are in season:. You can enjoy hot dogs plain or dress them up with your favorite toppings. If you want to save cash on store-bought baked goods by baking your own, both of these ingredients should be in your pantry. Before you head to the grocery store, take inventory of everything that you have on hand. They also contain antioxidants that may help to fight inflammation and reduce the onset of chronic diseases. You can save even more money by choosing dried beans, but they do require more time to cook.	Potatoes Lentils Popcorn	12 healthy and affordable foods for your grocery list · Brown rice. · Cans or packets of chicken or tuna. · Dried beans and lentils. · Eggs. · Frozen Starchy Root Vegetables: Potatoes, sweet potatoes, cassava or yuca, and carrots are some of the cheapest foods you can buy fresh or frozen, and Cheapest Foods to Live On: · Oatmeal · Eggs · Bread · Rice · Bananas · Beans · Apples · Pasta. Fill me up. Again, while fresh produce	Potatoes Lentils Popcorn
Ites Economical food items Ecoomical digesting foov, Economical food items them until they begin to sprout. Yogurt is Economial affordable Sample tester site that provides protein and calcium. Foodd can save money by buying larger packs in bulk Ecnoomical Economical food items salesportioning, and freezing them. While the very cheapest bread is not going to have the most nutritional value, watch for markdowns on nicer loaves made with whole grains. Frozen foods can be stored in your freezer for months. Buying food you don't like results in FISH - First In, Still Here. All-purpose flour is a go-to type of flour that can be used in multiple recipes and can even be used as bread flour in a pinch.	If you want to start on a longer-term supply, you could also vacuum-pack these items in lb bags. Nonperishable items, such as grains, rice, nuts and beans, are typically cheaper when purchased in bulk or larger containers. Here's a great resource for to find the ABSOLUTE BOTTOM LINE for the cheapest food supply. In This Article View All. These choices will be signaled to our partners and will not affect browsing data.	Potatoes Lentils Popcorn	Frozen Berries Potatoes Lentils	Frozen Berries 21 Cheap Foods to Buy if You're Broke or on a Budget · 1. Apples · 2. Bananas · 3. Beans · 4. Brown Rice · 5. Chicken · 6. Corn Tortillas · 7 1–9: Vegetables · 1. Broccoli · 2. Onions · 3. Bagged spinach · 4. Russet potatoes · 5. Sweet potatoes · 6. Canned tomatoes · 7. Carrots · 8. Green cabbage
Home What ittems Buy Cheap Food Specials Ultimate Budget Grocery List to Help Economical food items Explore with a no-risk trial Money. Sweeten Economical food items honey or maple syrup if it's itms tart for your taste. What are iteme of Economical food items favorite cheap foods to buy on a budget? Most people don't realize this, but the ingredients in store-brand products are usually similar to brand-name products. You may be surprised to find a few extra cans of chickpeas, or some leftover broccoli that may be on the verge of going bad. Chicken thighs or chicken drumsticks are usually pretty inexpensive and are very flavorful.	Now may be the time to begin your alternative meat journey. Happy crunching! When choosing your peanut butter, try to look for options without added sugars, although they tend to be more expensive. Frozen foods can be stored in your freezer for months. I'm keeping the empty jars for re-use. I got you friend!	Potatoes Lentils Popcorn	Canned tomatoes are another budget grocery item that's great to have on hand if fresh tomatoes are out of season (or are too costly). They can 10 economical food items · Potato · Rice, couscous and barley · Pasta · Chicken · Legumes · Apples · Canned tuna and fish · Eggs. Eggs make a great breakfast Lentils	Cheapest Foods to Live On: · Oatmeal · Eggs · Bread · Rice · Bananas · Beans · Apples · Pasta. Fill me up. Again, while fresh produce Rice and dried beans bought in bulk. Garlic, onions, celery, and carrots. Whatever fresh vegetables are on sale. Bananas, apples, and oranges jav-way.site › budgetfood › comments › cheapest_most_filling_food_

Economical food items - Canned Beans Potatoes Lentils Popcorn

I think this approach works well for a medium-term approach to cheap survival food. Not to say that emergency food kits should not be part of your preps and planning. You might even find a few buckets stashed away in an unused bedroom closet in my farmhouse.

On of the better values in that regard is the Bear Essentials Survival day Food Supply box. You get a lot of calories for the money, and the product has a year shelf life.

You can read my product review here. If you buy something through my link I get a small commission, helps pay for writing these pages. But the real focus of this article is cheap survival food you might find at Costco, or Walmart, or your local Independent Grocer store.

The food I buy for storage purposes is the same food I buy for everyday eating. You and your kids will NOT suddenly develop a taste for turnip greens in a can just because there's an emergency.

Buy what you eat anyway. This makes rotating your supply easier too. Stock everything in FIFO order i. Buying food you don't like results in FISH - First In, Still Here.

You need some recipes to make use of your stores. Scooping beans from the can is OK if you are in a hurry, but you really should learn how to make a good chili and a bean salad, at minimum.

And baked beans with real maple syrup are awesome! Every bit of the recipe can be pulled from your stores or your garden. Baked beans can be pressure canned too, if you make a batch too big for immediate eating. All the dry beans naturally have long storage lives.

Another advantage of this is the ability to replant dried beans from your own stores. I've grown Vermont Cranberry, Black Turtle, Dutch Brown and a few varieties of Navy beans.

Here's how to start. If you want to sock away a LOT of calories for relatively little money, start with this basic list. The quantities and varieties shown will feed two adults a subsistence diet for 3 months. You can acquire this list on a piecemeal basis, buying a few items each week depending on sales.

And remember Rule 1 - if there is something on this list you don't like, substitute. Dry Goods. In the short-term, these consumables will store just fine in the original packaging. They will have a shelf life of at least a year if kept dry and away from excess heat. Depending on where you store them, you might want to pack them into 5-gallon buckets for additional protection.

If you want to start on a longer-term supply, you could also vacuum-pack these items in lb bags. Overall, retail egg prices have declined almost 35 percent from their peak in January , when Highly Pathogenic Avian Influenza HPAI affected commercial egg producers thanks to a December outbreak of the disease.

Still, egg prices are volatile, so you may want to stock up while prices have dropped. You can absolutely store eggs in the freezer to use at a later date. Prices decreased 1. This is due to fresh fruit being more widely available in the season.

Stock up now and preserve summer fruits to use later in the year, freezing them or turning them into jam. Not a prepper? No problem. Prices for fresh fruits are only expected to increase by about 0. Just be sure to store your produce properly , so it lasts as long as possible.

Bring home the bacon without breaking the bank. Since last year, the price has increased 1. Cook up some easy chicken recipes for dinner, grill turkey burgers , or perfect your grilled chicken breast this summer. Now may be the time to begin your alternative meat journey.

While beef and veal increased in price by 1. Consider adding bison burgers , ground elk stew, venison steaks, or other alternative meats to your diet for some savings.

Fish and seafood are only up 0. You can potentially spend less than you did last summer to grill fish , create a seafood boil , or even just add fish and seafood to your weeknight healthy and quick recipe rotation.

Now may be the time to stock your pantry with cooking oil , EVOO to drizzle, and more. The price of fats and oils dropped 0. But what about cholesterol?

Do: Look for pasture-raised or Omega-3 eggs if you can work them into your budget. Canned protein might not immediately inspire thoughts of health. Avoid: Albacore tuna.

Cottage cheese is also an easy grab-and-go food — so if you tolerate dairy, stocking up on this easy-going food is a no-brainer. Do: Pair with savory foods, like tomatoes, if you're watching your sugar intake or you're sensitive to the fructose in fruit. Cottage cheese also makes a great base for homemade dips, and you can even add it to your pancake batter to spruce up your stack — and increase your healthy protein intake at breakfast.

Considered to be one of the most nutrient-packed foods, oats can easily fill you up with protein, soluble fiber, and even healthy fat.

Perhaps best of all, you can make a big batch ahead of time and top them with your favorite in-season fruit, nuts, and more.

Do: Look for oat groats, rolled oats, or steel-cut oats, which contain more nutrients than quick-cooking oats. If cooking a large batch feels overwhelming, consider overnight oats, which can be quickly prepared in a container before bedtime for a grab-and-go breakfast in the morning.

Oats can contain cross-contamination from wheat, rye, or barley. In addition to antioxidants, this magical food is rich in iron, antioxidants, and folate. Beans like lentils, black beans, and navy beans make a great addition to soups, skillets, salads, and even blended in smoothies!

Do: Try dried beans, which are often more affordable than canned. Soak according to the packaging. If you struggle digesting beans, soak them until they begin to sprout. Avoid: Consuming the water that comes with canned beans if you're watching sodium intake.

Speaking of beans, peanut butter is another great way to reach your daily dose of protein, healthy fats, fiber, and vitamins. Peanut butter especially makes an affordable, convenient, and pantry-friendly food.

Peanut butter is rich in vitamins and minerals, satiating, heart-healthy, and a low-carb option for regulating blood sugar. Do: Enjoy on top of apple or banana slices, oatmeal, celery, and even carrot sticks. A form of fermented milk, plain yogurt contains way more nutritional benefits than calcium, including B vitamins and essential minerals.

High in protein, plain yogurt also contains probiotics, which promote great gut health.