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Opt for Seasonal and Frozen Produce
Buying fruits and vegetables in season, especially from farmers’ markets, or choosing frozen options helps you obtain peak nutrition at lower costs. Frozen berries, spinach, and mixed vegetables retain their nutrient value just like fresh produce and have a longer shelf life.
However, caution is advised, as noted by Schmidt. Always select plain frozen fruits and vegetables, steering clear of those with added sauces, salt, sugars, or preservatives to maximize health benefits and minimize expenses.
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Utilize Beans, Lentils, and Canned Fish
Dried beans and lentils are budget-friendly, rich in protein and fiber, and have an impressive shelf life. Canned options are even more wallet-friendly—just make sure to rinse them to lower sodium content. These foods form the foundation for numerous traditional Mediterranean dishes, often serving as a cost-effective substitute for meat, according to Schmidt.
Canned tuna, sardines, and salmon provide essential Omega-3 fatty acids—all typically costing less than $1 per serving. You can enhance canned tuna with white beans, lemon juice, olive oil, and chopped red onion for a revitalizing meal, suggests Schmidt.
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Incorporate Meatless Meals Weekly
Designate one or two nights each week for “flexitarian” meals, as recommended by Schmidt. Opt for hearty lentil soup, black bean tacos, chickpea and vegetable stews, or a simple bean salad drizzled with olive oil and herbs.
At the start of the week, prepare a large batch of dried beans (like chickpeas or cannellini beans). These can be added to various dishes: toss them in salads, mash for hummus, or stir into pasta sauces.
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Adopt Whole Grains and Healthy Fats
Stock your pantry with economical whole grains such as oats, brown rice, or barley, and use olive oil in moderation, as a small amount is often sufficient.
Schmidt also recommends making grains the focal point of your meals. A large batch of brown rice can be incorporated into rice bowls complemented with beans, roasted vegetables, or canned fish throughout the week.
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