Whether you are surprised by your monthly grocery budget or anticipate expensive feasts this holiday season, food costs are a worry for many families. Rather than cutting back on quality, healthy food, try centering your meals around these low-cost, nutritious and delicious foods.

Over the past five years, NerdWallet estimates that food prices have risen 28%. Even with inflation beginning to slow, prices are still up, with items like beef, sweet snacks and fresh fruits up approximately 2% from 2023.

These costs have led to 58% of consumers cutting back on their grocery spending, reports PYMNTS. Shoppers are prioritizing essentials, which can mean leaving meats, fresh fruits and vegetables, snacks and high-end items off the shopping list.

Adding these low-cost yet nutrient-dense foods to your shopping list ensures your family eats healthy on a budget. With the right recipes, these ingredients can also become the basis of your favorite meals.

Low-cost protein sources

Protein is essential for a healthy diet. It helps your body build muscle and recover after exercise. It also aids in feeling full for longer. This can be a benefit for managing weight and is also essential in reducing grocery expenses. By making affordable, high-protein foods a main course in your meals, you’ll stay satiated longer and reduce cravings for expensive snacks.

Meats like chicken, beef and pork have jumped in cost. Although they still offer a great source of protein for the price, try these alternatives for cheaper proteins.

Beans and legumes

Beans and other legumes are high in protein and fiber and extremely versatile. Add white beans or lentils to soups such as Mexican bean soup. They also go well on salads or pasta for extra protein. Serve pinto beans or black beans seasoned with your favorite spices as a side. Blend up garbanzo beans for an easy, homemade hummus to pair with veggies and crackers.

Several filling and flavorful dishes also use legumes as their base. Indian daal is a warmly spiced lentil dish. New Orleans red beans and rice is a traditional low-cost dish. Mediterranean falafel is made with chickpeas ground with herbs and shaped into balls before frying.

Eggs

Despite rising prices, eggs provide lots of protein at a low cost, averaging 6 grams per egg. From the perfect hard-boiled egg to scrambled to an egg sandwich, there are dozens of ways to eat eggs at any meal.

Canned fish

Canned fish like tuna or salmon packs protein, omega-3s and other nutrients. Add them to pasta or salads, or enjoy them with crackers or your favorite bread. With the recent rise in the popularity of canned fish, you have many choices for fish types and flavors.

Tofu and tempeh

Plant-based proteins are generally cheaper than meat. Proteins like tofu and tempeh have a mild flavor, allowing you to customize them to any dish whether you are vegetarian or not. They can be an affordable replacement for meat or help supplement more expensive proteins.

Budget-friendly whole grains

Whole grains are filling and nutritious. Keeping these staples in your pantry gives you a base for meals or can be an alternative for baking that yields healthier and heartier results.

Pasta is an affordable staple. For an extra filling meal, opt for a whole-grain variety of your favorite shape, or try an alternative like chickpea pasta for additional protein.

Oats, brown rice and quinoa are all filled with fiber, protein and vitamins. They have long shelf lives as long as they are stored in airtight containers, which makes it possible to buy them in bulk for additional savings.

Affordable and nutritious fruits and vegetables

While fresh produce may seem pricey, its nutritional value and delicious flavor mean they should still be a part of your grocery list. Fortunately, there are certain fruits and vegetables that deliver the best value.

Potatoes and sweet potatoes are low cost and filling. Other root vegetables like carrots, turnips and beets have a long shelf life, reducing the chance of expensive food waste. Apples and citrus are also long-lasting and taste great as snacks or in your favorite baked goods, like apple pie.

There are also many ways to prepare canned or frozen fruits and vegetables with tasty results. Canned or frozen produce can often be a cheaper alternative to fresh. This produce is processed when the fruits and vegetables are in season and the easy storage helps keep costs low. Since canning or freezing can change the texture, the best canned food recipes are dishes like casseroles or soups.

Dairy and dairy alternatives that deliver maximum value

In the dairy aisle, milk can still be a great deal. Choose your favorite dairy or plant-based milk, which can be a source of nutrients. To help get the longest shelf-life from your dairy, keep milk cool and avoid leaving it out of the fridge.

For cheese, focus on hard cheeses like cheddar and parmesan. They last longer than soft cheeses before going bad.

Yogurt and cottage cheese are high-protein foods that can boost a breakfast parfait or smoothie. Greek yogurt, in particular, can serve as a more nutrient-dense alternative to mayonnaise or sour cream for toppings, marinades and dressings.

Get the most out of your food spending

When you want to save money on home-cooked meals, being mindful about your grocery list is essential. High protein foods, whole grains filled with nutrients, foods with long shelf life and foods you can purchase in bulk will give you the most of your money. With these options on your shopping list, you can count on delicious meals that are great for your family.

Jere’ Cassidy is the writer and recipe developer behind the blog One Hot Oven. A passion for all things food related led her to culinary school to expand on her baking skills and share easy recipes for home cooks and bakers of all skill levels. When not in the kitchen, Jere’ likes to travel far and wide to find delicious food.