Food is central to our survival. More than that, food builds up our bodies and makes us fit for flourishing in every area of our lives. 

Unfortunately, food marketing often prioritizes profit over health. This leads to impulse purchases of unhealthy, expensive items. Planning grocery trips with a list helps prioritize nutritious, budget-friendly kitchen staples, preventing poor choices made when hungry or rushed. 

Here’s a list of healthy, affordable foods to stock up on.

Canned seafood

This used to be a classic in our grandmothers’ pantries but has gone a bit out of style. Canned tuna and sardines are my favorites, and even if you are not particularly fond of seafood, there are so many ways to cook these meats and disguise the strong flavor. 

For example, there is the classic tuna salad with mayo and celery, but have you considered a tuna salad with cranberries? You could also add hard-boiled eggs for the sake of turning down the fish flavor and some extra protein. You could also try tuna melts and tuna burgers for some variety. This is an easy and affordable high-protein option that can be adapted to please almost anyone’s palette.

Sardines are considered a superfood for their high omega-3 fatty acids, and they are loaded with vitamins and minerals. Unlike many cheaper seafoods, they’re also low in mercury. And while they are a bit pricier than other canned fish, they are still cheaper and healthier than most meats. I usually eat my sardines with a piece of sourdough toast, but you can do so much more with them like this recipe for sardines bolognese.

Low-sodium frozen foods

As prepared as you may be, some nights will always have to be frozen-meals-kind-of-dinners. Big stores like Walmart and Costco have many options for frozen meals, but I’ve noticed that flavor and health-wise, frozen meals tend to score low. 

On the other hand, I’ve found that Trader Joe’s frozen meals section is very high quality, and while slightly more expensive, it is still in an affordable range. For example, the Trader Joe’s Lasagna comes down to $1.75 per serving, while the Costco Lasagna is only $1.40. They have many similar ingredients, but the Costco version is much higher in sodium and oils. 

In addition to the lasagna, another staple could be Trader Joe’s Japanese-style fried Rice at $3.49 for 16 ounces. You could pair this with eggs for a full Fried Rice experience. I also really enjoy their frozen Orange Chicken and their Beef and Broccoli. Both dishes retail for $4.99.

Sourdough

In case you missed this boat in 2020 when social media could not get enough of sourdough bread, I am here to explain why this was such a worthwhile craze. 

Sourdough is not only affordable but also one of the healthiest breads you can consume. Its fermentation process makes the bread naturally low in gluten and higher in probiotics than any other bread. Sourdough is therefore easier to digest and has a positive impact on your gut. There is fancy equipment for it available everywhere such as starters, special containers, etc., but all you really need is water, flour, and a bit of patience. You can check out this video for a tutorial on sourdough with and without a starter.

Store-bought bread, even the healthy kind, is filled with preservatives, while sourdough gives you the option of having fresh bread at home daily. There is a bit of a learning curve to sourdough bread but once you get a handle on it this very affordable and healthy carb can become your go-to carbohydrate. It’s also incredibly versatile, so the chances of growing tired of it are low. You can use it for the children’s PB&J sandwiches, for french toast, garlic bread, salad croutons, and so much more.

Herb plants

Herbs are a secret weapon when it comes to health and nutrition. They have incredible anti-inflammatory and medicinal qualities while also being key to achieving delicious flavors and aromas in your food. Buying fresh herbs on their own can add up, and some cheaper options have additives that make the spice less healthy. 

Instead, I encourage you to buy planters and start a little garden indoors or out. Just make sure to place them somewhere where the sun can reach them. Trader Joe’s has some affordable options for $3.99, and Walmart plants can cost as low as $2.99. These plants will survive for as long as you keep watering them and making sure they get enough sunlight. 

Basil, rosemary, and mint are among my favorites since they go so well with so many dishes and are also tea-friendly. This approach to herbs is the freshest way to consume them and it is also the most affordable since it is a low investment and can last many years.

Bonus: You can consider a window box to hang out of your kitchen window and carry all your herbs for a space-friendly and aesthetic option.

Dairy: Yogurt, Greek yogurt, cottage cheese

For a while, dairy fat was a public enemy, but recent research supports the fact that dairy fat is not only filled with important nutrients but also helps our body absorb antioxidants. It is also important for gut health, weight management, and hormonal balance—even fertility! 

In order to fully enjoy these benefits consider consuming whole milk products in variety. Plain yogurt is one of the cheapest options, closely followed by cottage cheese and Greek yogurt. Aside from the whole milk nutritional benefits, yogurts and cheese are also high in probiotics, calcium, and protein. Some of my favorite dairy recipes that are healthy and easy to make are this Chia Pudding Key Lime Pie and this Tzatziki recipe, which is so easy and goes well for dipping or as a dressing. 

Organic honey

Refined sugars have no health benefits, but organic honey can even be medicinal when paired with hot water and lemon. For the full health benefit, however, go for raw local honey. The local part is quite important because it means that this honey comes from bees that have pollinated the area you are in and therefore have higher anti-allergens tailored for your environment. 

This usually comes with a higher price tag, and if you can’t swing it, organic honey is still a good source of sweets for your pantry. Getting in the habit of sweetening things with honey instead of sugar can go a long way, and while it is not the same, you can find the areas in which you can negotiate. For example, I don’t like honey on my coffee but I do like it on my tea. 

I also eat some of the healthier cold cereals, but in order to make up for the fact that the taste is quite plain, I add honey on top. Even just Rice Krispies cereal with a drizzle of honey can be quite delicious.

Mayonnaise based on healthy oils

Mayonnaise has gotten a bit of a bad reputation lately due to its high saturated fat content. Thankfully, the market has expanded to offer mayonnaises based on healthier oils such as avocado and olive oil. Warning: most of the mayonnaise sold in stores is still made with seed oils. That’s right—the same seed oils RJK Jr. has picked up a fight with due to their inflammatory properties. If you have the time and tools (blender), you could also go old-school and make mayonnaise on your own.

Slavic vegetables spreads

A few winters ago, at a Slavic grocery store, I discovered some delicious vegetable spreads and I have not gotten enough of them since. There is an incredible variety of preparations and traditions among countries, but for the most part, these spreads are a mix of lightly roasted and fermented vegetables. While prices vary, usually you can find a 25-ounce jar for less than five dollars. 

Before transporting vegetables from warmer countries was an option, this was how people in the Slavic countries preserved their vegetables in the summer and consumed them in the winter. Some of the most popular variations are Ajvar, Kubanochka, and Ikra. 

They are all quite similar and go well on a piece of toasted sourdough, potatoes, or just crackers. You could elaborate on the dish by pairing it with goat cheese or any other cheese. 

If you’re feeling brave, you could even try to make this spread on your own. I once met a family who had quite a nice garden; they made their own vegetable spread with red pepper, garlic, onions, and paprika. They also pickled their cucumbers and made their own relish. 

While this isn’t for everyone, gardening is certainly one of those activities in which the whole family can get involved, and its benefits are obvious both in nutrition and the kind of lifestyle that comes with it. Gardening has made more children happy than any screen ever could.

Frozen fruits

Fresh fruits are not only the most budget-friendly but also the healthiest. For those reasons alone, I would always recommend buying what is in season. At the same time, frozen fruits will always be a good deal. They are wonderful in smoothies and juices, and they are also good when cooked on their own or with a bit of lime and sugar (or honey!). You can place them on top of yogurt for a healthy sweet treat, or even make a jelly and spread them on toast and butter. It is a practical, easy, and healthy alternative for many meals.

Affordable organic meats?

The organic label often comes across as a luxury tag, but there is no doubt that it matters to eat meat that isn’t filled with toxic elements. I believe the most practical and affordable approach to this is to be aware of your local sales and buy organic meat in bulk when it is discounted. That advice goes for almost everything else on the pantry list! Check your local sales and stock up on the deals at that moment. Keep in mind that frozen meats can only be kept frozen for a year.

Chia seeds

These unassuming little black seeds are a superfood and with very good reason. They are high in protein, omega-3 fatty acids, fiber, and minerals, and the price won’t break the bank. The organic 32-oz bag at Walmart goes for less than $10, and a serving is one or two tablespoons. The most popular way to consume them is by making chia pudding or adding them to your overnight oats. The Internet is filled with variations of these recipes, and it is worth looking into them and finding your favorite! 

Over the summer I soaked two tablespoons of chia seeds in 4 to 6 ounces of water overnight and added frothed cold milk, regular whole milk, and matcha powder in the morning for an extra-special and nutritious morning drink. 

Canned beans

Another classic that even when bought organic won’t break the bank. For chili, tacos, salads, or classic bean soup, this kitchen staple is guaranteed to be both filling and nutritious. 

They go equally well in warm and cold dishes and are incredibly versatile making them key players in your pantry. You can easily stock up on them and use them as needed with little prep!

Bonus: Clean fridge, clean food

Ideally, once per month, take everything out of your fridge and check on food you may have forgotten about. Discard anything that’s moldy, and double-check on expiration dates just so you are aware of what should be consumed sooner rather than later. 

Once empty, take out the shelving and drawers and wash them in the sink with soap and water. Make sure to remove all the soap and dry out the fridge. If it stays damp, mold and odd smells may make an appearance, so to be extra sure, consider unplugging the fridge and leaving it open to dry. 

After doing all of this and putting the removable parts back inside, leave an open container with baking soda to absorb smells and bacteria. This old (and natural!) trick has become a classic for its simplicity and effectiveness, so give it a try!

In the end, having nutritious food within easy reach is an important step toward a healthier lifestyle. By stocking up on these simple, yet nutrient-dense staples, you eliminate the need for constant decision-making and reduce the effort required to change your habits. It’s also important to note that this extends to your mental health. A healthy gut has been shown to reduce anxiety and depression, which is something worth considering. Before turning to medication or complex techniques, let’s once and for all make our fridges healthy again.