Under $0.50 Per Serving

• Dried lentils: ~$0.10/serving. High in fiber, protein, and polyphenols.
• Rolled oats: ~$0.15/serving. Beta-glucan fiber reduces inflammatory markers.
• Canned beans (chickpeas, black beans): ~$0.25/serving. High fiber, plant protein.
• Frozen spinach: ~$0.30/serving. As nutritious as fresh, lasts months.
• Eggs: ~$0.30/egg. Complete protein, vitamin D, choline.
• Frozen mixed berries: ~$0.40/serving. Highest antioxidant density per dollar.
• Garlic: ~$0.10/serving. Sulfur compounds are potent anti-inflammatories.
• Canned tomatoes: ~$0.30/serving. Lycopene more bioavailable when cooked.

Under $1.00 Per Serving

• Canned sardines: ~$0.75/serving. Richest source of omega-3s per dollar spent.
• Canned salmon: ~$0.90/serving. Same omega-3s as fresh at a fraction of the cost.
• Sweet potatoes: ~$0.50/serving. Beta-carotene, vitamin C, fiber.
• Cabbage: ~$0.20/serving. Glucosinolates with powerful anti-inflammatory effects.
• Carrots: ~$0.25/serving. Beta-carotene precursor to anti-inflammatory vitamin A.
• Bananas: ~$0.25 each. Potassium, B6, resistant starch in green bananas.

Proteins ($18):

• Eggs, 1 dozen — $3.50
• Canned sardines, 4 tins — $6.00
• Canned salmon, 2 cans — $5.00
• Greek yogurt, 32 oz — $6.00 (protein + probiotics)

Grains & Legumes ($8):

• Rolled oats, 2 lb bag — $4.00
• Brown rice, 2 lb bag — $3.00
• Canned chickpeas, 3 cans — $3.00
• Canned black beans, 2 cans — $2.00

Vegetables ($12):

• Sweet potatoes, 3 lb — $3.50
• Cabbage, 1 head — $2.00
• Carrots, 2 lb bag — $2.00
• Broccoli, 1 head — $2.50
• Canned diced tomatoes, 4 cans — $4.00
• Garlic, 1 head — $0.75
• Onions, 3 lb bag — $2.50

Fruits ($7):

• Frozen mixed berries, 16 oz — $4.50
• Bananas, 1 bunch — $1.50
• Lemons, 4 — $2.00

Pantry ($5 if not stocked): Olive oil, turmeric, cumin, cinnamon, black pepper, ground flaxseed

Total: ~$50

Day 1: Breakfast: overnight oats with frozen berries. Lunch: sardines on rice cakes + carrot sticks. Dinner: lentil vegetable soup with crusty whole grain bread.

Day 2: Breakfast: scrambled eggs with turmeric + leftover sweet potato. Lunch: chickpea salad with olive oil and lemon. Dinner: salmon patties with roasted broccoli and brown rice.

Day 3: Breakfast: oatmeal with banana and cinnamon. Lunch: black bean and sweet potato bowl. Dinner: turmeric chicken thighs (if budget allows) or lentil curry.

Buy frozen over fresh for berries, spinach, broccoli — nutritionally equivalent and dramatically cheaper.

Buy dried beans when you have time to soak them — about 1/3 the cost of canned.

Shop store brands for staples. Olive oil, canned fish, and oats are identical in nutrition to premium brands.

Prioritize the Dirty Dozen for organic: strawberries, spinach, and peppers are highest in pesticide residue. Buy everything else conventional.

Use the whole animal and whole vegetable. Bone-in chicken is cheaper and makes broth. Broccoli stems are as nutritious as florets.

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