Being on a budget doesn’t mean you have to compromise on nutrition. Read our tips on getting the most out of simple storecupboard staples in your cooking, along with delicious recipes for using them. We’ve also got advice on shopping locally and using seasonal ingredients.
Budget-friendly healthy storecupboard staples
Simple spuds are an essential source of energy and are packed full of vitamins B6 and C, while their skins are high in fibre.
Cheap, low-fat and packed with protein, fibre, vitamins and minerals, adding your favourite pulses to meals will immediately give their healthy credentials a boost. Three heaped tablespoons of lentils, beans or peas counts as one of your five-a-day.
Recipe suggestion: double bean & roasted pepper chilli
Discover more healthy bean recipes
3. Wholegrain pasta and bread
White pasta and bread are made from refined grains, which, although light and airy, are nutritionally lacking compared to their raw ancestors. Wholegrains retain their goodness and are therefore considered a quality carbohydrate, having a positive effect most notably on digestive health.
Recipe suggestion: wholewheat pasta with broccoli & almonds
4. Garlic and onions
Great in soups, salads and stir-fries, these simple staples are packed with antibacterial properties and nutrients. Both are at their nutritional peak when consumed raw, but are still a worthy addition to warm dishes – just don’t cook for too long or at too high a heat in order to preserve nutrients.
Recipe suggestion: broccoli with fried onion and garlic
5. Canned fish
Canned fish, such as tuna and sardines, have many of the health properties of their fresh counterparts, but at a fraction of the price. Make sure you always have a good stock in your cupboard for a hit of protein, iron and omega-3 fatty acids, which are vital for healthy skin, hair and nails.
Recipe suggestion: feelgood fishcakes
Try more healthy fish recipes
Recipe suggestion: overnight oats
Read more about how to make porridge and the health benefits of oats
Tips to eat well for less
Use seasonal produce
Use your leftovers
If you’re guilty of throwing away food, get in the habit of having your leftovers for lunch, or reusing in another dish the next day. See our guide to using your leftovers safely and get great ideas for waste-free food.
Find more budget healthy ideas
What are your top tips for healthy eating on a budget? Leave a comment below.
This page was last reviewed on 30 July 2020 by Tracey Raye.
Our recipes have been analysed by Kerry Torrens, a qualified nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.