1) Instead of buying packaged deli turkey (which can be loaded with sodium), consider buying a whole turkey breast and roasting it. You can do this in a slow cooker and slice for dinner or some sandwiches. It costs about $3.30 per pound for a whole breast, compared with more than $9 a pound for deli meat.
2) Fish has many wonderful health benefits and contains essential nutrients and omega 3’s. Farm-raised fresh salmon costs about $10 per pound, while wild salmon costs at least double that. But research shows that farm-raised fish may contain contaminants, such as pesticides and chemicals that can cause cancer and other health problems. Fortunately, wild salmon is available canned, and a 6-ounce can (about two servings) costs only about $5.
3) Try buying plain rolled oats instead of flavored instant oatmeal. They are quick to cook; you can mix in dried or fresh fruit and nuts, use for baking, or use it to stretch meat loaf. A half-cup serving costs about 16 cents. Instant flavored oats cost roughly 38 cents per packet, are useful only as cereal and have at least 12 grams of sugar per serving.
4) The 80 percent lean ground beef at the store is more expensive than the fattier meat, and you may think it is healthier than the 70 percent lean ground beef. But, you can save money and pick up the 70 percent lean instead. Once the meat is cooked, the calories and fat are nearly the same, and you can save more than 25 cents per pound.