This ” 10 Heart-Healthy Foods For Tight Budget ” post is for those people who want to go on a diet or think of going into a diet but don't know how to do it on a tight budget. This post contains affiliate links/ads. See disclosure policy.
My friends know me as a frugal person.
When I told them that I would go on a diet, the first thing they said was that I wouldn't be able to go through it. They stated that not because I couldn't resist eating but because going on a diet means buying healthy foods, which are expensive.
Part of me said that they were right, but I believe that I could go on a diet and not spend a lot of money to buy the healthy foods.
I can't tell you enough the number of times my friends told me I couldn't eat those foods on a tight budget. While I totally agree that eating healthy can be or is expensive but it doesn't mean that I can't be smart enough to figure out ways to eat healthy on a tight budget.
Because coupons don't always include fresh produce and foods with no preservatives, I had to find other ways to get what I need at the lowest cost possible.
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10 Heart-Healthy Foods For Tight Budget
After researching and studying the different foods, I actually found a lot of foods that don't cost much but are packed with the nutrients I need to attain my fitness goal.
For those who want to save a lot of money, I highly recommend you check out Aldi. I love Aldi. It has all the foods I need to make my goal happen at the least possible cost. Aldi is not available in all cities or states. But don't fret. These heart-healthy foods are available even in regular grocery stores like Walmart.
If you don't have time to prepare your food but still want to eat healthy and lose weight, I recommend you check out the South Beach Diet. When you subscribed to this service, you will receive fully prepared delicious meals right to your door.
For just $69/week or $13.8/day or $4.60/meal , you can get yummy, healthy, and budget-friendly meals. If you purchase today, you will receive 40% off right away. You may also get a chance to get the 4th week FREE when you purchase 3 weeks worth of meals. Here are some of the meals from South Beach Diet.
Oatmeal is a savior, which is why it's at the top of my heart healthy foods. Not only does it contain carbohydrates I need to fuel my body before and/or after a workout, but it also contains fibers and a lot of other nutrients that my body needs.
I only buy the regular, flavorless oatmeal. I just add fruits and nuts to make it more palatable, and that's it. So, this plain oatmeal becomes a great breakfast to start my day.
For $3.00 or less for a big container, you can't beat the quality of nutrients, and other benefits oatmeal can bring you. I would recommend you to check the list below!Quaker Instant Oatmeal Fruit and Cream Variety Pack, Breakfast Cereal, 1.23 Ounce , 48 Count Quaker Oats, Quick 1-Minute Oatmeal, Breakfast Cereal, 55 Servings, Two 40oz Bags in Box Quaker Instant Oatmeal Variety Pack, Breakfast Cereal, 48 Count Quaker Oats Old Fashioned Oatmeal, 18 oz Canister Quaker Real Medleys Oatmeal+, Variety Pack, Instant Oatmeal+ Breakfast Cereal (12 Cups) (Packaging May Vary) Quaker Instant Oatmeal Express Cups, Maple Brown Sugar, Breakfast Cereal, 1.69 oz Cups (Pack of 12) Nature's Path Organic Instant Hot Oatmeal, Original, 14 Ounce (Pack of 6) Hamlyn's Scottish Oatmeal, 35-Ounce
Fruits and Vegetables
Fruits and vegetables are some of the most versatile, heart-healthy foods out there. You can use fruits and turn them into desserts. You can use vegetables as the main dish or to accent the main dish.
You can buy all of these foods at Aldi. They are far cheaper than the ones you can get from Walmart based on my experience. Though Aldi is a small store, its selection of fruits and vegetables is something you can't ignore. From bananas to lettuce, I can find all of the ones I need to meet my fitness goal.
I spend less than $10.00 for fruits and vegetables a week. With Aldi, I can get all these essentials without having to go above my budget. Again, if there's no Aldi in your area, you can always go to your favorite grocery stores and still find fruits and vegetables.
Milk and Eggs
Milk and eggs won't be excluded in my list of heart-healthy foods.
I need protein and a lot of it actually. Thanks to milk and egg, I can get most of my protein without having to spend a lot of money.
Milk and eggs are necessary for my diet. Even when I am not on a diet, I always need milk and eggs to get through the day. They are just that important.
Aldi always has specials on milk and eggs. When in a promotion, the costs of milk and eggs are usually 20% lower than those from the other stores. When not on sale, they are around 10% lower than those from the other stores.
In the past two weeks, milk has cost around $2.59, and a dozen of eggs has cost around $0.76. Those prices can't be beaten for the amount of protein and other essential nutrients I get from these food sources.
Quinoa and Couscous
While quinoa and couscous are not household names when it comes to food sources that provide carbohydrates, they provide the carbs I need to get through the day.
They are among the most heart-healthy foods out there.
Quinoa is rich in fiber and an excellent source of carbs. The best part of it yet is the cost. It costs around $4.00, but it's good enough for two weeks. Yes, you read it right. It takes me two weeks to consume the whole bag of quinoa.
It doesn't taste anything at all, but the texture is something palatable. I put quinoa in a salad or just add spices to it and use it as a rice substitute.
Couscous is my second option after quinoa. It contains trace minerals, is packed with nutrients and protein and is an excellent source of dietary fiber. When Aldi is out quinoa, I buy couscous. It only costs $1.00 per bag, but it lasts me three days.
I can't go on a day without even nuts. Thank goodness that Aldi has a great selection of nuts. These heart-healthy foods can be expensive but when you have Aldi, you are sure to get them at great, discounted prices.
I do prefer almonds, and I can buy them in a bag for just $4.99, which is a dollar or two cheaper than those from the other stores. While peanut or peanut butter is cheaper than a bag of almonds, I still prefer almonds because of the texture and the taste.
Just like fruits and vegetables, almonds are versatile as well. I eat them as is or put them in my yogurt, salad, just to name a few.
A bag of almonds can last me a week. For $4.99, I am not even going to complain. When I can't find almonds, peanuts are always a good substitute for them. They provide the same benefits as almonds do (I think) but they are way cheaper.Blue Diamond Almonds, Whole Natural, 25 Ounce Blue Diamond Almonds, Bold Wasabi & Soy Sauce, 16 Ounce Wild Soil Almonds – Distinct and Superior to Organic, Steam Pasteurized, Probiotic, Raw 3LB Bag Kirkland Signature Supreme Whole Almonds, 3 Pound Spicy World Almonds Whole (Natural and Raw), 4 Pound Blue Diamond Oven Roasted Cocoa Almonds, Dark Chocolate Flavor, 25 Ounce Happy Belly Roasted & Salted California Almonds, 48 Ounce Almonds Natural Raw, 5lbs
Whether it is cottage cheese or string cheese, cheese is cheap. But it doesn't mean that it's one of the least nutritionist food out there. Actually, it has a ton of benefits.
I use cheese mainly as a source of protein. Well, I also like the taste.
I can use cheese in my salad or eat it as is. I can use cheese for my sandwich or sprinkle it and let it melt on top of my dish. Imagination is the only limitation when it comes to the ways cheese can be used.
Cottage cheese costs $2.00 while a bag of string cheese is around $3.50. I can finish the cottage cheese in 2-3 days, but it takes me a week and a half to consume the bag of string cheese.
Meat can be expensive, but it can also be cheap when it's bought on sale. I buy my meat (whether it's chicken or beef) only when they are on sale. I purchase a lot and freeze them.
I don't worry if I run out and have to buy meats that cost more for the same quality as the ones I had. Why? Because there are a lot of stores (not only Aldi) that has promotions almost every week on meats.
Of course, I stay away from filet mignon and all the other fancy beef cuts. I mostly buy chicken breast and some beef chunks. They aren't really that expensive. I pay around $10.00 for an 8-pound chicken breast and $10.00 for a 3-pound of beef chunks.
I believe the key to a successful diet on a tight budget is to stay away from pre-prepared, pre-packaged products. Not only they are expensive, but they also contain a ton of ingredients that could destroy your diet.
Dieting on a tight budget is possible. You just have to be smart on what you can eat. There are a ton of healthy products out there that don't cost a lot of money.
Do you still think that you can go on a diet on a tight budget? What other heart-healthy foods do you think that can be bought at reasonable prices?