salmon Alaskan or Pacific
tuna* canned light
whiting or silver hake
Beans & More
black-eyed peas cowpeas
chickpeas garbanzo beans
eggs baked, boiled or poached
red kidney beans
Nuts & Seeds
peanuts roasted, unsalted
Concerned about industrial farms? Check out why methods like pasture-raised or organic may be worth the cost.
Eggs, beans and nuts are excellent sources of protein and easy to add to almost any dish.
Add nuts to oatmeal, cereal, salads and stir-fries for a healthy, hearty meal. Raw nuts are often cheaper. Roast them for a delicious snack. Nuts stay fresh longer in the freezer.
Whole or cut-up bone-in chicken can be a money saver (see recipe). Bake extra and use all week. Buy family-size packs on sale and freeze.
Soak and cook dried beans to save money. Canned beans save time, but rinse them before using.