50 CHEAP HEALTHY FOODS TO BUY AT THE GROCERY STORE
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I’ll be honest with you, grocery shopping on a budget used to stress me out completely! I would stand in the supermarket aisle feeling overwhelmed, trying to work out how to eat healthily without spending a fortune. Over the years though, I’ve learned that eating well doesn’t have to break the bank, and I’m excited to share my favourite budget-friendly finds with you.
The secret is knowing which foods give you the most nutritional bang for your buck. I’ve put together this list of 50 cheap healthy foods that I regularly buy myself, and I promise you, these staples will transform both your health and your wallet!
FRUITS
1. Bananas
Bananas are ridiculously cheap and packed with potassium, which is brilliant for your heart health. I always have a bunch on my counter because they’re perfect for breakfast, snacks, or throwing into smoothies. When they get too ripe, I pop them in the freezer for banana bread later!
2. Apples
An apple a day really does keep the doctor away, and thankfully they’re affordable year-round. I buy whatever variety is on offer and use them for everything from snacking to adding sweetness to salads.
3. Oranges
Vitamin C powerhouses that cost next to nothing! I find that buying a bag is always cheaper than individual oranges. They’re perfect for boosting your immune system, especially during winter months.
4. Watermelon (in season)
When watermelon is in season, it’s incredibly cheap and hydrating. One watermelon can last my family days, and it’s basically nature’s sports drink with all those electrolytes.
5. Frozen Berries
Fresh berries can be expensive, but frozen berries are a game-changer! They’re just as nutritious, last for ages in the freezer, and are perfect for smoothies, porridge, or yoghurt. I honestly prefer buying frozen because there’s no waste.
6. Cantaloupe
Another seasonal bargain that’s loaded with vitamin A. I cut it up at the beginning of the week and keep it in containers for easy snacking.
7. Grapes
When they’re on offer, grapes are fantastic value. I freeze them for a refreshing summer treat that feels like a healthy ice lolly!
8. Pears
Often overlooked, but pears are brilliant for digestion and usually quite affordable. They’re lovely sliced with a bit of cheese for a simple snack.
VEGETABLES
9. Carrots
Carrots are probably one of the cheapest vegetables you can buy, and they last forever in the fridge. I use them in everything from stir-fries to soups to simple snacking with hummus.
10. Cabbage
A whole cabbage costs hardly anything and provides loads of servings. It’s brilliant for coleslaw, stir-fries, or even roasted. Plus, it’s packed with vitamin K!
11. Onions
I don’t think I’ve ever made a meal without onions! They’re incredibly cheap, add flavour to absolutely everything, and have anti-inflammatory properties.
12. Potatoes
Potatoes get a bad reputation, but they’re actually quite nutritious and filling. I buy big bags because they’re so versatile – mashed, roasted, baked, or in soups.
13. Sweet Potatoes
Slightly more expensive than regular potatoes, but still budget-friendly and absolutely loaded with beta-carotene. One sweet potato can be a meal in itself!
14. Frozen Mixed Vegetables
This is a staple in my freezer! No waste, always available, and you get a variety of vegetables in one bag. Perfect for quick weeknight dinners.
15. Spinach (frozen)
Fresh spinach wilts so quickly, but frozen spinach is brilliant value and just as nutritious. I add it to curries, pasta sauces, and smoothies.
16. Broccoli
When it’s on offer, I stock up on broccoli. It’s one of the most nutrient-dense vegetables you can buy, and even the stalks are edible if you peel them!
17. Tomatoes (tinned)
Tinned tomatoes are ridiculously cheap and form the base of so many meals. I always have several tins in my cupboard for pasta sauces, curries, and stews.
18. Butternut Squash
One butternut squash is inexpensive and provides multiple servings. It’s gorgeous roasted, in soups, or even spiralized as a pasta alternative.
19. Courgettes (Zucchini)
Usually quite affordable and incredibly versatile. I spiralize them for “courgetti,” grate them into fritters, or simply roast them.
20. Beetroot
Often overlooked, but beetroot is brilliant for your blood pressure and costs very little. I roast them or buy them pre-cooked for salads.
GRAINS AND CARBOHYDRATES
21. Brown Rice
A massive bag of brown rice costs hardly anything and lasts for months. It’s more nutritious than white rice and keeps you fuller for longer.
22. Oats
Porridge oats are probably the cheapest breakfast you can buy! I use them for porridge, overnight oats, homemade granola, and even in smoothies for extra fibre.
23. Pasta (wholemeal)
Wholemeal pasta is only slightly more expensive than regular pasta but has much more fibre. One packet can easily make several meals.
24. Quinoa
Okay, quinoa isn’t the cheapest grain, but buying it in bulk makes it affordable, and it’s a complete protein. A little goes a long way!
25. Barley
Pearl barley is incredibly cheap and brilliant in soups and stews. It’s so filling and adds a lovely texture to dishes.
26. Couscous
Couscous cooks in about five minutes and costs next to nothing. It’s perfect for quick lunches and absorbs flavours beautifully.
27. Bread (wholemeal)
I always buy wholemeal bread when it’s reduced and freeze it. Toast it straight from frozen – works perfectly!
28. Tortillas
A pack of tortillas is inexpensive and so versatile. I use them for wraps, quesadillas, or even as pizza bases in a pinch.
PROTEINS
29. Eggs
Eggs are hands down the best value protein you can buy! I go through dozens of eggs because they’re perfect for any meal and packed with nutrients.
30. Tinned Tuna
Tinned tuna is brilliant for quick lunches and provides excellent protein. I always have several tins in my cupboard for emergency meals.
31. Chicken Thighs
Much cheaper than chicken breasts and actually more flavourful! They’re harder to overcook too, which is helpful for someone like me who gets distracted whilst cooking.
32. Dried Lentils
Lentils are ridiculously cheap, packed with protein and fibre, and don’t need soaking like other pulses. I use them in curries, soups, and even as a meat substitute in bolognese.
33. Dried Chickpeas
Tinned chickpeas are convenient, but dried chickpeas are even cheaper if you have time to soak them. They’re brilliant for curries, roasting, or making hummus.
34. Black Beans (tinned)
Tinned black beans are inexpensive and versatile. I use them in Mexican dishes, salads, or even blended into brownies (honestly, try it!).
35. Peanut Butter
Natural peanut butter provides protein, healthy fats, and costs very little. I spread it on toast, add it to smoothies, or use it in Asian-inspired sauces.
36. Greek Yoghurt
Greek yoghurt is more expensive than regular yoghurt, but it has much more protein. I buy large tubs because they’re better value and use it for breakfast, snacks, and even as a sour cream substitute.
37. Cottage Cheese
Often on offer and packed with protein. I eat it with fruit, on toast, or mixed into pasta dishes.
38. Tinned Salmon
Slightly more expensive than tuna, but still affordable and loaded with omega-3s. Brilliant for fishcakes or on crackers.
HEALTHY FATS AND DAIRY
39. Olive Oil
Buy a large bottle and it’ll last ages. Essential for cooking and dressings, plus it’s brilliant for your heart health.
40. Sunflower Seeds
A small bag costs very little and provides healthy fats and vitamin E. I sprinkle them on salads, porridge, or just snack on them.
41. Milk
Whether you choose dairy or fortified plant milk, it’s relatively inexpensive and provides calcium and often vitamin D.
42. Cheese (block)
Buying a block of cheese and grating it yourself is much cheaper than pre-grated. A little strong cheese goes a long way for flavour!
SNACKS AND EXTRAS
43. Popcorn Kernels
Forget microwave popcorn! Plain kernels are incredibly cheap, and you can pop them yourself and control what goes on them. It’s a whole grain snack that’s actually quite healthy.
44. Rice Cakes
Not the most exciting snack, I’ll admit, but they’re cheap, low-calorie, and a great base for toppings like peanut butter or avocado.
45. Hummus (homemade)
Shop-bought hummus can be pricey, but making your own with tinned chickpeas costs hardly anything. I make a big batch and it lasts all week.
46. Dark Chocolate
A bar of dark chocolate (70% cocoa or higher) is affordable and satisfies sweet cravings with less sugar. Plus, it has antioxidants!
47. Honey
A jar of honey lasts for ages and is brilliant for sweetening things naturally. I use it in tea, on porridge, or in homemade salad dressings.
48. Garlic
Garlic is so cheap and adds so much flavour to meals. It also has brilliant immune-boosting properties.
49. Dried Herbs and Spices
Investing in a few basic dried herbs and spices transforms cheap ingredients into delicious meals. I buy them from ethnic shops where they’re much cheaper than supermarkets.
50. Tea (Green or Black)
A box of tea bags costs very little and provides antioxidants. I drink green tea throughout the day – it’s basically free health benefits!
TIPS FOR INCORPORATING THESE FOODS INTO A BALANCED DIET
Now that you’ve got your list, here are some practical tips I’ve learned over the years for making the most of these budget-friendly foods:
Plan Your Meals Around What’s On Offer
I always check the weekly offers before planning my meals. If chicken thighs are reduced, that’s what we’re having! This approach has saved me a fortune over the years.
Batch Cook and Freeze
I spend a few hours on Sunday making big batches of soup, curry, or bolognese using these cheap ingredients. Then I freeze portions for busy weeknights. It’s cheaper and more convenient than takeaways!
Don’t Underestimate Frozen
Frozen vegetables and fruits are just as nutritious as fresh, often cheaper, and there’s zero waste. I actually prefer frozen berries and spinach now.
Build Meals Around Cheap Proteins
Base your meals around eggs, lentils, beans, or chicken thighs rather than expensive cuts of meat. You’ll save loads and probably eat more healthily too!
Make Your Own Snacks
Instead of buying expensive packaged snacks, I make my own using popcorn kernels, roasted chickpeas, or homemade hummus with vegetables. It’s so much cheaper!
Buy in Bulk When Possible
Grains, dried pulses, and frozen vegetables are brilliant to buy in bulk. They last for ages and the per-serving cost is tiny.
Use Every Bit
I’ve learned to use vegetable scraps for stock, freeze overripe bananas for baking, and use leftover rice for fried rice. Reducing waste saves money!
FINAL THOUGHTS
Eating healthily on a budget is absolutely possible, and I hope this list proves it! I use these 50 foods regularly, and they form the foundation of my family’s meals. The key is being creative with simple ingredients and not falling into the trap of thinking healthy eating has to be expensive.
Start by adding a few of these items to your weekly shop and see how much you can save whilst actually improving your nutrition. Your body and your bank account will thank you!
Do you have any budget-friendly healthy foods that I’ve missed? I’d love to hear what staples you rely on!
