Swap white pasta for whole grain varieties.
Marla Ahlgrimm says that whole grain pasta delivers a muscle-boosting 7 grams of protein in each two ounce serving. Most stores carry private label whole grain pasta for about $1.50 for a 13-serving box.
Make it a meal.
Pasta isn’t very much fun by itself. Add pasta sauce for less than $2 for a 24-ounce jar and help reach your vitamin C goals. According to Marla Ahlgrimm, a quick meal of whole grain pasta and marinara sauce is sure to appease even the pickiest family member.
Bring back the old-fashioned breakfast.
Steel cut oats are an excellent source of fiber and keep you fuller longer. Marla Ahlgrimm says that, sprinkled with a little no-guilt cinnamon, a hot bowl of this morning goodness costs less than $.25 per serving.
Can the veggies.
If produce is in season, buy fresh, local fruits and vegetables at your local farmer’s market. If not, frozen is always an option. Most frozen veggies are simply washed and bagged, with no added salt or preservatives. At around $1 a bag for three to four servings, frozen veggies go a long way at the dinner table.
Temper your taste buds with tuna.
Tuna is another protein-packed food and a lunch favorite of Marla Ahlgrimm. A can of tuna runs around $1.50 (packed in water, of course) and pairs well with whole grain crackers or a salad. Tuna is also high in Omega-3s and adds only 60 calories to a meal.
Make dried beans a staple food in your home.
Beans get a bad reputation for their unmelodious side effects. However, Marla Ahlgrimm explains that with the right preparation methods, beans can be your friend. Soak beans overnight, then discard the soaking water before refilling the pot with fresh water. The soaking helps the beans digest better while the water itself collects many of the indigestible sugars that make beans an embarrassing side dish.
