Healthy Foods on a Budget

March is National Nutrition Month! In honor of National Nutrition Month ONIE is providing you with ways to eat healthy on a budget. No going to fancy, overpriced grocery stores there are nutritious food items at common grocery stores that do not break the bank.


There are many varieties of beans such as black beans, pinto beans, kidney beans, lentils, chickpeas, and so much more that you are sure to find a favorite. Both canned and dried beans can be found cheap, but canned beans tend to be easier to prepare (just remember to rinse the canned beans before using to limit the amount of salt). Beans have high amounts of fiber and protein. Since beans have high amounts of protein they make a great meatless alternative to any dish. Try using beans in ONIE’s Curried Veggie Rice and Potato Black Bean Skillet recipes for meatless alternatives that are sure to become weekly favorites.


Eggs are nutritious and low cost. Both the egg white and yolk are filled with vitamins needed by the body. The egg whites have a lot of protein but lack needed vitamins. The egg yolk also has some protein but has nutrients such as potassium, which may help lower blood pressure, phosphorus and calcium, which help to keep your bones strong, and iron, which helps keep the immune system strong. Try switching up the way you use eggs with ONIE’s Turkey Breakfast Bake which is perfect for those busy mornings.  

Frozen Skinless Chicken

Buying frozen chicken in bulk is the perfect way to save some money when buying meat and choosing skinless is the best way to get the leanest source. Having cooked chicken ready at the beginning of the week makes it easy to add protein to your meals throughout the week. Add chicken to your lunches like in our Chicken Ranch Pitas and Margherita Chicken Pasta. For dinner try ONIE’s Adobo Chicken Bowl and Crispy Chicken Fingers recipes.


Oats are a cheap healthy option for breakfast you can find almost everywhere. Oats contain healthy fiber to help lower cholesterol and blood sugar levels. There are many ways to enjoy oats such as warm oatmeal or try this Banana Baked Oatmeal. You can also get extra fiber by adding oats to desserts like in ONIE’s PB&J Oat Bars, Walnut Oat Apple Crisp, and Carrot Cake Cookies.

Eating healthy does not have to be expensive. It is all about balance and making small changes to create a lasting effect on your health. These are some great healthy options that will also help keep some pennies in the bank!        

2 responses to “Healthy Foods on a Budget

  1. wonderful recipe ideas, The banana baked oatmeal is going to a different recipe. can you email me that recipe?


Your email address will not be published. Required fields are marked *