How to Eat a Healthy Breakfast on a Low Income Budget
It's more important than ever, as well as more challenging, to find ways of eating well without spending too much money. With some planning and thought, you can find all sorts of delicious ways to stick to your budget during the morning meal!
For a healthy breakfast with staying power, you'll want to include sources of protein, carbohydrates and dairy. You'll get a variety of vitamins and minerals, giving your body a satisfying start to the day.
The first thing to do is stock your shelves with some low-cost staples. Take some extra time at the store to compare prices and ingredients - you may find your local store brand costs less while delivering pretty much the same nutrition.
Some Low-Cost Breakfast Ingredients To Mix and Match
- Peanut Butter (around $2.75 per jar) - It's an old standby for convenient protein. Just be aware of the fat content and stick to only 2 Tablespoons for each serving to avoid extra calories.
- Breakfast Bars (around $2 for an 8-bar box) - Look for bars with at least 4 grams of Dietary fiber, and for flavors with dried fruit (raisins, cherries, apricots) for an extra vitamin boost.
- Cheese (around $2 per container or block) - Mix mild cottage cheese with fruit, or melt grated sharp cheddar onto your eggs. Either way you'll get protein - and you can find low-fat versions of each type.
- Cereals (ranges from $2-$3 depending on the box size)- Some of the simplest and least expensive kinds, like Cheerios, Chex and Raisin Bran (and store brand equivalents), have always included grains in their recipes. Now, makers are offering all sorts of fortified varieties. Check the label - the first ingredients should be grains, preferably whole.
- Honey (around $2.75 per jar)- Long recognized as a healthy addition to any recipe, honey has become more affordable in the local grocery store. Invest in a small jar, and add a drizzle - a little goes a long way!
- Salsa (around $2.50 per jar) - You might think of salsa going along with tortilla chips instead of eggs. But salsa adds both the nutrition of tomatoes, green peppers and onions, and a spiciness that will wake up your taste buds!
Combo #1
- Oatmeal with Applesauce, walnuts and cinnamon
- Milk
Cost = about $1.01 per serving
Ingredient
| Cost per serving
| Serving Size
|
|---|---|---|
Oatmeal
| $.15
| 1/2 cup
|
Applesauce
| $.20
| 1/2 cup
|
Walnuts
| $.36
| 2 Tbsp
|
Cinnamon
| $.11
| 1 tsp
|
Milk
| $.19
| 1 cup
|
Applesauce
Apples contain fiber, vitamin C and antioxidant nutrients. It's often on sale and keeps a long time, so buy a large jar and store it in the fridge. Choose unsweetened to avoid a lot of extra unnecessary sugar.
Oatmeal
One serving offers 16% of the daily fiber recommendation, except for the Instant variety. Opt for "quick" oats, which only take a minute to cook.
Walnuts
Nuts are a great source of omega-3 acids that are good for your heart, and Vitamin B3 for your digestive system. A 2-tablespoon serving size will bring you the benefits without adding too many calories.
Milk
Skim has the lowest calorie count, but if that's too thin for you, try 1% lowfat.
Combo #2
- Wheat Bagel with Almond Butter and Banana slices
- Milk
Cost = about $1.05
Ingredient
| Cost Per Serving
| Serving Size
|
|---|---|---|
Wheat bagel
| $.23
| 1 small bagel
|
Almond Butter
| $.40
| 2 tbsp
|
Banana
| $.23
| 1 piece
|
Milk
| $.19
| 1 cup
|
Bagels
You'll find the best buy in the grocery store's freezer case: smaller-sized bagels keep your portion size down. The whole wheat variety gives you more grain than plain or cinnamon ones.
Almond Butter
For just a bit more than buying a jar of pre-made, you can make your own healthy nut butters. For Almond, just buy a small bag of whole or sliced nuts. Put them into your food processor or blender and run until the nuts are chopped, about 2 minutes. Then, stir in canola oil by the teaspoon until you have the desired consistency. Add a small pinch of salt and sugar if desired.
Banana
A source of potassium, magnesium and vitamin B6, bananas are also some of the cheapest fresh fruits around. Unless you like them under-ripe, don't buy them green. Keep them on your counter in a plastic bag, using them right away for snacks and meals.
Combo #3
- Yogurt & Fruit Smoothie with Toast
Cost = $1.49
Ingredient
| Cost Per Serving
| Serving Size
|
|---|---|---|
Yogurt
| $.85
| 1 container (6 oz)
|
Canned Fruit
| $.45
| 1/2 cup
|
Toast
| $.19
| 1 slice
|
Yogurt
Store brands are often the best bargain, whether for regular or Greek-style. Get plain - you can add the flavors you like and regulate the sugar and fat.
Canned Fruit
Peaches, pears, mangoes, pineapples and so many more fruits are available now on store shelves. Look for the label to say "packed in light syrup" which has less sugar than the heavy kind, or even better, buy packed in fruit juice.
Bread
Whole-grain is much healthier - unfortunately it can be pricier by at least $1. Instead, look for fortified whole wheat, white, or Italian loaves.
Questions & Answers
Comments
how mouthwatering, this is not just for breakfast for me, I think they are good for desserts too..
- Author
Hi Careermommy! Thank you for checking out my hub - I love how any of the ideas can be given your own unique spin. So enjoy!
Heather63, I'm always looking for healthier breakfast ideas, especially for my kids. This was very useful and informative. I like the oatmeal with applesauce idea. Great hub!
- Author
Hey carol! It is surprisingly quick to make almond or whatever kind of nut butter might like. And it's nice to know exactly what amount of sugar, salt or fat you have in it, too (or none at all, if you want).
You have some great ideas here. We eat almond butter ..so maybe I will try making almond butter. Thanks for sharing all this.
- Author
greenpharmacy: Hi, and thanks! I have fun experimenting with different combinations of smoothies, but my favorite is still strawberry/banana/peach. Yum!
praseti030: Thank you for your vote and comments! I'm glad you found some helpful ideas - good luck with them.
Very inspiring hub and I am glad to follow your tips. I'll bookmark this one. Thanks for writing and share with us. Voted up!
Prasetio
Yogurt & fruit smoothie with toast is my most favorite recipe! Great hub! Thanks for sharing...
- Author
filipinofoods: Hi - thanks for the comment, and welcome!
nice hub! Following you now. :)
- Author
tipstoretireearly: Hey, thanks for stopping by! I always try to find the balance between eating well and staying on track with the budget. You're right, it isn't always easy - but it's worthwhile challenge!
Great ideas! Inexpensive and nutritious is a tough combination, but you nailed it for breakfast ideas.
- Author
hisandhers: Hi! I know what you mean about being busy and I've found that having some ideas for combinations ready helps me stay on track. Good luck and I hope this hub helps!
Night Magic: I love smoothies too - I have quite a sweet tooth! Great idea about the whey - I have added wheat germ or ground flax meal on occasion, too.
Suzie HQ: Thanks for the comments! I didn't used to pay much attention to what I ate for breakfast, then wondered why I was so hungry or sleepy mid-morning. Even if you start small with just a few bites of something, you'll feel the difference - I'm rooting for you!
Hi Heather,
Congrats on HOTD! So well deserved. I love this article as one who struggles to eat breakfast but loves healthy options such as your ideas!!
Loved the Combo #1 and #2 particularly. Great info on the ingredients which made really interesting reading.
VU, more and shared, well done!
I'm all for healthy breakfasts. Your Combo #3 is my favorite. I usually put some whey protein powder in mine.
I liked how you've set up your Hub with menus! I find one of the worst things about being on a strict budget is you tend to start skipping meals and with my busy schedule, it's easy to get up and go without having the most important meal of the day! I'll have to incorporate some of your suggestions into my daily routine. Thanks!
- Author
Hey tipoaugue! Making your own bread is a great idea. I love a slice of banana bread or a small muffin for breakfast - the hard part is stopping at one serving!! When I first discovered how much cheaper it is to make a lot of things I used to buy packaged, I was amazed. Plus, as I'm sure you know, you get to decide how much sugar and salt you add!
Hi torrilynn! I'm glad you got some encouragement from this hub. I try to make eating healthy as easy as possible - that's how I need it, and I'm sure others do too! And once you start, and get some healthy things in your fridge, it gets easier to grab something better!
Congrats on your hub of the day! Just reading this is making me hungry. To curb my family's sweet tooth, I started making healthy quick breads instead of cakes, pies, or candy. This way they could satisfy their cravings at the same time as eating healthy. I love the graph that you used here. Very helpful! I will have to try to make my own peanut butter one of these days. Thanks!
thank you for the hub. I really enjoyed reading. Ive been trying to find a healthier way of eating breakfast in the morning but found that sometimes it was too expensive to constantly eat out. I love fruit and yogurt. I appreciate the fact that you listed the serving size, the prices, and the various amounts of foods I could possibly eat. Voted up.
- Author
Healthyboomernurse: Hi and thanks for your comments and votes! I like using the tables, because it really lays out info in a clear way. I need all the organization I can get!!
Nettlemere: Hey! I never thought of sunflower seeds on cereal - that's a great idea for extra protein and yummy flavor!
lmlynde: thank you for well wishes, and I hope you get a chance to try one of the ideas - I'd love to know how it goes for you.
followthestray: Hi - I'm really glad to hear you are wanting to try some of the ideas. I'm always "tweaking" my way to eating better, usually small bits at a time. But at least I'm moving!
Natashalh: Hi! I didn't used to like salsa, but it's grown on me. It's a great way to enjoy a little bit of veggies, and the spices are good for digestion. I'm with you, always trying to eat as well as I can without breaking the bank. Good luck!
I love salsa with eggs!
Great advice for those of us who struggle to eat healthily on a tight budget.
- Author
RTalloni: Hi and thanks! One of my goals is to pass along info that anyone can use right away, to make it practical.
ignugent17: Welcome - thanks for stopping by and reading!
Monica K 215: I'm glad to hear your comment - I hope there's something here for you to try!
Rastamermaid: Thank you for the very nice comments!
El Ray: Great thought about looking at labels - it's amazing what you find there! I agree completely with your suggestion about limiting processed foods. Sometimes it's hard in a busy schedule, but part of my mission is to find ways to make healthy meals more simple.
Great Hub! I'll definitely be using these tips.
Thank you for this great Hub sharing some new options to try! Congrats on the Hub of the Day Award!
Congratulations on HOTD - I'm a big fan of oatmeal with raisins and sunflower seeds. Haven't thought to try it with applesauce, but might give it a go.
- Author
divacratus: Thanks for the comments!
cyndi10: you're right about a lot of us needing quick b-fasts. The easier the better in my house! Thanks for adding the apple & pnut butter idea.
ComfortB: I'm always looking for cheaper ways to make healthy things. It can be challenging, but worth the effort. Thanks for reading!
Tonipet: Good for you at working to stay in the "healthy zone"! Sometimes it seems like everything healthy costs more, but it sounds like you're finding ways to make breakfast work.
Congratulations on earning HOTD accolade for this well written article filled with lots of useful information about nutritional value and cost of breakfast foods.
I particularly liked the way you entered the info into tables.
Voted up across the board except for funny.
Heather you've provided some good information on eating a healthy low cost breakfast and I've voted your Hub Up + Useful.
When shopping for food, I find it very helpful to scan food labels of items before I put them in the shopping cart. That way I know the nutritional value and can make better choices. I would like to add the following: if you really want to eat healthier, you should limit or cut out eating highly processed foods from your diet. The more processed food is, the more it has been stripped of its nutritional value. For example, oatmeal is good for you, but you should avoid eating instant oats (most highly processed form) and opt for steel cut (least processed) or rolled oats (processed a little more than steel cut) instead. I hope this tip will help your readers and add value to your article.
Btw, congratulations on the Hub of the Day award!
Awesome,great content,very informative!
Congrats!
Very useful.
Congratulations Hub of the Day!
Congrats on your Hub of the Day award for a hub covering a topic that everyone can benefit from--it's helpful and generating interesting comments.
Great hub! I've been trying to incorporate smoothies, fruit shakes and fresh juices in my daily diet and I can't deny it allots some money. Though I have discovered some ways to making all these from scratch, your list is really very helpful, we all needed this. Thank you Heather and congratulations for being chosen, hub of the day. More power and healthiness!
Great frugal tips on making healthy breakfast. Voted up and useful, and , congrats on the HOTD award.
Congrats on Hub of the Day. Great suggestions here. Peanut butter on apples is another good addition to breakfast. Most of the foods you have included are not only nutritious and budget friendly, they are also fast to make, something most people look for in the morning. Even though I love almond butter I rarely think of buying it. Thanks for the reminder. Take care.
Interesting. Congrats for the "hub of the day". Well deserved!
- Author
nancynurse: Hi! I just discovered the ease of making my own nut butters, but it's nice to know there are good pre-made choices out there, too!
lhchan: Thanks for checking out the hub - I hope it gave you some helpful ideas!
Very helpful hub. Thanks for sharing these invaluable tips. Voted up.
That picture of the fruit and yougurt breakfast looks delicious!!!! I like the way you've broken down the cost per item; doing this makes it extremely affordable. Voted up!!!
Yogurt and fruit is a favorite budget breakfast of mine. Enjoyed looking at the tables you put together on cost per servings for the various recommendations. Congrats on being hub of the day for this awesome hubpage.
Very useful hub. Thanks for sharing.
Awesome hub. Thanks for sharing. Now I also know to buy Smuckers peanut butter. I like Almond butter also.
- Author
Hi Claudia - thank you for sharing your experiences. You're right about the unhealthiness of a lot of jarred peanut butter, which is why I often make my own. It takes about 5 minutes, and I can control how much salt or sugar that goes in. I'm glad you've found one you like so much!
I am a big "healthy on a low budget" eater and I love peanut butter on wholegrain toast. I eat the chunky Smucker´s brand, which is absolutely delicious, and the healthiest one. It is much more than $2.75, around $6 point something dollars, but it is absolutely worth it.
Many peanut butters have hydrogenated vegetable fats (terribly unhealthy) in them and lots of sugar, which besides turning peanut butter into an unhealthy breakfast option, make it taste far less tasty (I actually don´t even like them). This isn´t intended as an Smucker´s advertisement but: Smucker´s peanut butter is delicious and 100% healthy, as it is made with peanuts and salt only.
Hope this is a good contribution to the subject.
Kind regards,
Claudia
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