Counting Calories on a Budget

Veggies really are not that expensive. I like to buy frozen because the fresh ones go bad so quickly. Stock up on lean protein when it is on sale and freeze it. Couponing helps a lot.

In addition to what's been suggested, dried legumes are cheap, especially in bulk, and they keep a long time. Lentils and split peas cook quickly without pre-soaking, but you can cook chickpeas and beans without pre-soaking; it just takes longer.

Rice and legumes together provide nutritionally complete protein, and they taste really good too. You can add a little meat or some spices for flavor. A lot of my meals are variants on onion, garlic, rice, and beans.

Spices can be expensive, but they last a long time. If there's an Asian food store in your area, you can find spices there for a lot less than the typical prices in supermarkets.

Beans are great. Protein and carbs together, fiber, lots of vitamins, you can do so much with them, and they're inexpensive.

Stock up on meats when they're on sale. They freeze really well.

If you have the time, learn how to make your own bread. It's a lot less expensive that store-bought (and probably better for you).

Buy frozen veggies when they're on sale. They're usually as good as fresh, but last in your freezer a lot longer, so you can stalk up.

Learn how to use leftovers, especially when buying meat in large quantities. For example, we bought a large ham a week or so ago. It was $20 but we've used it for at least 4 meals already: baked ham (day 1), rice with ham and cheese gravy, ham and egg scramble, and ham sandwiches. We still have some left, plus we froze the bone so I can use it when I make split-pea soup (if you cook dry beans with a bone, esp if it has a bit of meat still clinging to it, it gives the flavor to the beans and makes a great broth. You can also use bones to make stock for soup - beef, chicken/turkey, pork, etc)

Dried beans, rice, pasta and frozen vegetables are usually the best bargains in the store.

Buy meat when it's on sale and freeze. Canned tuna, eggs, cheese can be low cost protein sources.

Chicken goes on sale here all the time for less than a dollar a pound. Carrots, celery, onions and brown or wild rice. Toss it all in a pot and make a fat pot of soup. Legumes are very cheap and high in protein. I don't like creamy split pea soup much but a nice chunky legume and veggie stew is delicious.

Beans are great. Protein and carbs together, fiber, lots of vitamins, you can do so much with them, and they're inexpensive.

Stock up on meats when they're on sale. They freeze really well.

If you have the time, learn how to make your own bread. It's a lot less expensive that store-bought (and probably better for you).

Buy frozen veggies when they're on sale. They're usually as good as fresh, but last in your freezer a lot longer, so you can stalk up.

Learn how to use leftovers, especially when buying meat in large quantities. For example, we bought a large ham a week or so ago. It was $20 but we've used it for at least 4 meals already: baked ham (day 1), rice with ham and cheese gravy, ham and egg scramble, and ham sandwiches. We still have some left, plus we froze the bone so I can use it when I make split-pea soup (if you cook dry beans with a bone, esp if it has a bit of meat still clinging to it, it gives the flavor to the beans and makes a great broth. You can also use bones to make stock for soup - beef, chicken/turkey, pork, etc)

Yes this!! I usually buy chicken and throw it in the crock pot on Sunday and use it throughout the week for different meals such as salads, quesadillas, stir fry, etc. It's a great way to extend a protein for multiple meals throughout the week.