Dietitians recommend these budget-friendly foods to help you stay full and lose weight.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- It’s possible to enjoy budget-friendly convenience foods and achieve weight-loss goals.
- Protein- and fiber-rich staples support a calorie deficit by increasing fullness.
- Yogurt, eggs, tuna, legumes, edamame and popcorn offer convenience and nutrition.
Weight loss may be a goal for many people, and to achieve it, you generally need to consume fewer calories than your body uses. However, putting that into practice can feel challenging, especially with online claims promising quick fixes through pricey protein powders, specialty snacks and complicated meal plans.
But the reality is different. You don’t need to spend a fortune to build satisfying meals and snacks that support your goals. Affordability and nutrition are not mutually exclusive, explains Lisa Young, Ph.D, RDNand the following foods are proof of that. These convenient options are all typically under $5 and provide a mix of protein, fiber and volume to help you feel full while keeping calories in check.
1. Strained (Greek-Style) Yogurt
“A single-serve container or a small tub of store-brand Greek yogurt is an easy win,” says Victoria Whittington, RDN, LDN.
Strained (Greek-style) yogurt is an excellent option thanks to its protein content. “Plain nonfat Greek yogurt provides significantly more protein than regular yogurt, with about 16 grams in a typical 5.3-ounce container,” shares Alyssa Northrop, M.P.H., RD. That protein can help make a snack or simple breakfast more filling, making it easier to stay satisfied between meals. With just 95 calories per serving, it’s also a smart choice for weight loss. Plus, each container provides 173 milligrams of calcium, or 17% of the Daily Value, which is essential for preserving bone health during weight loss.
Enjoy strained (Greek-style) yogurt on its own, or try adding frozen berries and cinnamon for a more satisfying option while keeping costs and calories in check.
2. Popcorn
Looking for a delicious snack food that also supports weight loss? Try popcorn. “Popcorn is an inexpensive whole-grain snack that’s rich in fiber, helping you stay fuller longer,” says Northrop. “Because it’s airy and takes up a lot of space, popcorn can help satisfy hunger and cravings while keeping calorie intake in check,” she adds.
A 3-cup serving of air-popped popcorn provides 90 calories, 3 grams of protein and 3 grams fiber. “The combination of fiber and high volume can help increase fullness, making it easier to stick to a calorie deficit,” explains Northrop.
To keep calories low, it’s best to air-pop popcorn and add your own seasonings, such as garlic, pepper, nutritional yeast or lime and Parmesan cheese.
3. Canned Tuna
“High in protein and low in calories, canned tuna is a low-cost pantry staple that’s exactly what you need if you’re trying to lose weight on a budget,” says Whittington.
A half-can (about 3 ounces or 85 grams) packs 22 grams of protein with just shy of 100 calories. “Canned tuna also offers heart-healthy omega-3 fatty acids, which support cardiovascular and brain health,” adds Whittington. To help keep calories low, opt for canned tuna packed in water instead of oil, and choose light or skipjack tuna, as those tend to be lower in mercury than other varieties.
Whittington recommends eating canned tuna with whole-grain crackers and raw veggies or adding it to salads to make them more filling.
4. Edamame
Edamame are young soybeans. For plant-based eaters, edamame is a smart choice for protein and fiber. Each 1-cup serving of shelled edamame packs 18 grams of protein and 8 grams of fiber for only around 190 calories.
“Frozen edamame is a complete plant-based protein, and its fiber content slows digestion,” shares Young. Besides its protein and fiber content, edamame is rich in compounds that benefit health. “Edamame is a good source of antioxidants, including isoflavones, and supports heart health and bone health,” she adds.
At $2 to $4 per bag, frozen edamame is a convenient way to boost protein and fiber at any meal. Add a cup of frozen edamame to rice bowls or a stir-fry to boost nutrition and increase satiety.
5. Canned Legumes
Legumes include beans, lentils and peas, and they’re widely available canned. “Canned beans and lentils offer a combination of protein and fiber, keeping you fuller longer on relatively few calories,” says Young. For example, 1 cup of drained canned chickpeas provides 210 calories, 11 grams of protein and almost 10 grams of fiber.
Research has shown that greater legume intake may lead to greater reductions in body weight, waist circumference and body fat percentage. It’s thought that legumes help with weight management due to their high satiety value and beneficial effects on metabolic health.
The benefits don’t stop at their protein and fiber content, either. “Canned beans are rich in iron, magnesium, folate and potassium, and are associated with improved blood sugar regulation and gut health due to their fiber content,” explains Young.
At $1–2 per can, canned legumes are a budget-friendly, nutritious and filling option. Try adding them to salads, soups and egg dishes or making dips like hummus.
6. Eggs
“Eggs are one of the most satiating breakfast options—people who eat eggs in the morning tend to consume fewer calories throughout the rest of the day compared to those who eat a carbohydrate-rich breakfast,” shares Young.
It’s thought that this is due to their high protein content, as breakfasts higher in protein may curb cravings later in the day, potentially influencing overall calorie intake and contributing to weight loss. A single large egg contains 6 grams of protein for only 72 calories. Considering most people enjoy two or three eggs in one sitting, that can add up to 18 grams of protein.
Eggs also contain choline, a nutrient that’s essential for brain health and is often underconsumed in the general population, notes Young.
But there’s no need to reserve eggs just for breakfast. From hard-boiled eggs and egg salad to quiche and shakshuka, there are endless ways to enjoy this budget-friendly nutrition powerhouse.
Our Expert Take
Budget-friendly convenience foods can absolutely fit into a weight-loss plan, especially when they make it easier to eat balanced meals and snacks. The key is choosing options that offer protein, fiber or volume, such as strained (Greek-style) yogurt, popcorn, tuna, edamame, beans and eggs.
“For people trying to lose weight sustainably, choosing foods that are filling, nutritious and budget-friendly reduces the likelihood of reaching for ultra-processed snacks out of hunger or financial stress,” says Young. In other words, affordable staples can help you stay satisfied and consistent, both of which are essential for successful weight loss and maintenance.
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