F OOD ST O K E E P I N T H E K I T C H E N F O R

Q U I C K , B U D G E T F R I E N D L Y M E A L S

Tips for budget-friendly foods towhip up a meal without breakingthe bank each week

Canned or Dry BeansGreat source of protein,fiber, and folate. So manymeals can be made out ofthis inexpensive, healthyfood. Keep a variety onhand to make differentcreations

Soup, chilli, burritos,beans and rice, black beanburgers, or toss in salads

Whole Grains

Brown rice, barley, andquinoa (technically a seed)are great for creating newmeals with leftovers.

Leftover chicken withveggies and quinoa or rice

EggsGreat source of inexpensive protein and versatile for anymeal of the day

Poached eggs, scrambled eggs, hard boiled eggs tossed in agreen salad

Salad Greens A variety of nutrients at alower cost and can be easilychanged. Great base forleftover veggies, chicken, orfish

Easy pre-washed andpre-cut salad greens in abag are a little pricey,almost $3.00 more than ahead of Romaine. Savemoney by buying salads theold fashion way

Canned Tomato Products

Create a variety of healthymeals with canned tomatosauce or canneddiced/whole tomatoes.

Chilli recipes, soups, andtomato sauce for pasta

ChickenGood protein source, fairly inexpensive, can be cooked inmany ways and stored in the freezer

Add to leftover veggies, pasta, salads, or make chickensalad

PastaA non-perishable item that isquick, easy to make, andendless meal ideas Can be prepared in largeamounts to be portioned outfor the week or paired withleftovers

All you need is some olive oil,seasonings, vegetables, leanmeat or legume and you canmake a quick healthy meal

VegetablesBuy fresh or frozenvegetables as a side dish for ameal

Store fresh veggies in crisperdrawer because this ishumidity controlled; leafygreens in high humidity levelto prevent moisture

Make stir-fry, add to pasta,omelets, add to salad orsmoothies

YogurtGreat source of protein, calcium, and probioticsPlain yogurt can be a substitute for mayo and sour cream

Top with granola and fruits as an easy healthy breakfastAdd to smoothies, use as a fruit dip or as a salad dressing

OatmealGreat source of protein andfiber. Helps to controlhunger, lower blood sugar and cholesterol levels.

Quick and easy breakfastmeal.Top with fruits, honey,dried fruits, and nuts

Use dry oatmeal to makemuffins or cookies

Creating lower cost meals part of the weeklike chilli, soup, or burritos can help savemoney and help use all the ingredients toavoid food waste. Give it a try!

What are your budget friendlyfood staples? We would love tohear from you on our Facebookpage or Twitter

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