Affordable and nutritious foods for people with limited budgets include staple ingredients like beans, rice, oats, pasta, and potatoes, as well as eggs, seasonal vegetables, frozen fruits and vegetables, and inexpensive proteins such as canned fish, lentils, and some cuts of chicken. Cooking simple meals from scratch with basic spices and using pantry staples like canned tomatoes and dried beans can significantly stretch food budgets. 

Staple Foods

• Grains: Rice, oats, pasta, and whole-wheat bread are filling and inexpensive. 
• Legumes: Dried beans (like kidney, black, and pinto) and lentils are excellent sources of affordable protein and fiber. 
• Potatoes & Sweet Potatoes: These are inexpensive, filling, and versatile. 
• Eggs: A great source of affordable protein. 

Proteins 

• Canned fish: Canned sardines, mackerel, or tuna can be a budget-friendly option.
• Chicken: Dark meat chicken is often less expensive and provides good protein.
• Ground turkey: Another cost-effective protein choice.

Produce

• Seasonal and frozen produce:
• In-season fruits and vegetables are cheaper, and frozen options are convenient and can prevent waste. 
• Onions and Carrots:
• These are nutritious, affordable, and can be added to many dishes for flavor and nutrients. 

Tips for Budget-Friendly Meals

• Cook from scratch:
• Avoid prepared foods and focus on cooking simple meals from basic ingredients. 
• Use spices:
• Buying bags of spices in bulk can make basic foods like beans and rice taste much better and can be an investment that lasts a long time. 
• Embrace simple combinations:
• Combine staples like rice and beans, or use canned tomatoes to make a quick spaghetti sauce or chili. 
• Grow your own herbs:
• If you have a sunny window or a small patch of land, you can grow hardy herbs like mint or rosemary to add flavor to your meals.