Super foods on a shoestring: Eating well for less than $1 a serving

When food prices rise, many people assume that eating well is the first thing that has to go. But some of the most nourishing foods in the grocery store are also the least expensive and they’ve been quietly holding the line for years.

You don’t need specialty products, protein powders or a long ingredients list to feed yourself well. You need a short list of reliable foods that are affordable, versatile and easy to use.

Here are some of the most powerful “everyday super foods” you can still buy for a dollar a serving or less, even in 2026.

Eggs: Few foods offer as much nutrition for the price. Eggs provide protein, healthy fats and key vitamins, and they work for breakfast, lunch or dinner.

Beans and Lentils: Canned or dried, beans and lentils are among the most budget-friendly sources of protein and fiber available. They’re filling, shelf-stable and endlessly adaptable.

Oats: Plain old-fashioned oats are inexpensive and versatile. Beyond being my favorite breakfast, they can be used in baking, to thicken soups or to stretch meat dishes.

Brown Rice and Other Whole Grains: Brown rice, barley and other whole grains provide steady energy and form the backbone of many low-cost meals.

Cabbage: Inexpensive, long-lasting and packed with nutrients, underrated and overlooked, cabbage works roasted, sauteed, shredded into salads or added to soups and stir-fries.

Carrots: Affordable year-round and naturally sweet, carrots add nutrition, color and substance to meals.

Frozen Vegetables: Frozen vegetables are picked at peak ripeness, often cost less than fresh and help reduce food waste.

Plain Yogurt: Plain yogurt is economical and versatile and can be used for breakfast, sauces, marinades, baking or as a sour cream substitute.

Seasonal Fruit: Apples, oranges and bananas remain some of the best values in the produce department.

Now, here’s an easy recipe that brings several of these foods together. This is the kind of flexible, affordable meal that adapts to what you have and keeps you happily full.

Eating well doesn’t require perfection or expensive ingredients. It requires choosing foods that work as hard as you do.

When your pantry is stocked with affordable, nourishing staples, healthy meals become easier and far less expensive. And that’s a habit worth keeping all year long.

Everyday Bean, Vegetable & Grain Bowl

Servings: 4

Ingredients

4 large eggs, hard- or soft-boiled

1 to 2 tablespoons olive oil

3 cups frozen mixed vegetables

3 cups cooked rice or other grains (brown rice, barley, farro or quinoa)

3 cups cooked beans or lentils (about 2 15-ounce cans), drained and rinsed

1/2 teaspoon salt, plus more to taste

1/4 teaspoon black pepper

Optional Toppings:

A pinch of garlic powder, cumin or smoked paprika

Plain yogurt or sour cream

Lemon wedges or a splash of vinegar

Fresh or dried herbs

Procedure

Place eggs in a single layer in a saucepan and cover with cold water by 1 inch. Bring to boiling, then cover and remove from heat. Let sit 6 minutes for soft-set yolks or 10 to 12 minutes for hard-boiled. Drain and transfer to cold water to stop cooking. Peel when cool.

Meanwhile, heat the olive oil in a large skillet over medium heat. Add the vegetables and cook until tender, 5 to 8 minutes. Stir in the rice and beans and season with salt and pepper. Cook until everything is heated through.

Divide the mixture among four bowls. Top each serving with an egg and finish with any optional toppings you like.