The wellness industry has conditioned people to think that eating nutritiously requires expensive supplements, specialty foods, and $12 smoothies. It doesn't.
Some of the most nutrient-dense foods in the world are also among the cheapest at any Canadian grocery store. Here are five you should be eating regularly.
1. Eggs — ~$0.40 each
A single egg contains: 6g of complete protein, Vitamins A, D, E, B2, B12, folate, selenium, choline (critical for brain health), and lutein and zeaxanthin (eye health).
Eggs are one of the few foods that contain choline in significant amounts, a nutrient most Canadians are deficient in. The fat in egg yolks is predominantly healthy unsaturated fat. The cholesterol-heart disease link that once gave eggs a bad reputation has been largely debunked in updated research.
At $4-5 per dozen, eggs cost roughly $0.40 each. A two-egg breakfast or snack costs $0.80 and delivers 12g of complete protein plus a meaningful contribution to half a dozen micronutrient targets.
2. Dried red lentils — ~$0.25 per serving
Red lentils contain: 18g protein per cooked cup, 16g fibre, iron, folate, potassium, manganese, B vitamins, and resistant starch that feeds beneficial gut bacteria.
A $2.50 bag contains 10 servings of filling, high-protein, high-fibre food. Red lentils are also one of the easier legumes to cook — 20 minutes, no soaking, they essentially dissolve into soups and curries.
Lentils absorb the flavours you cook them with. A basic red lentil dahl (lentils + canned tomato + cumin + turmeric + garlic) costs under $1.50 per serving and is genuinely satisfying.
3. Sardines — ~$1.50 per can
Sardines are arguably the single most nutrient-dense affordable food on the shelf. Per can: 23g complete protein, 1,000+ mg omega-3 fatty acids (EPA and DHA combined), Vitamin D, Vitamin B12, calcium, selenium, and coenzyme Q10.
Wild-caught canned sardines at No Frills or Walmart run $1.50-2.00 per can. That's a better omega-3 hit than a $30 fish oil supplement, plus complete protein, plus calcium from the bones.
They're an acquired taste, but mashed on crackers with mustard, in pasta, or mixed into a salad — they work.
4. Frozen spinach — ~$0.50 per serving
A 300g block of frozen spinach provides: Vitamins K, A, C, folate, iron, magnesium, calcium, and antioxidants including lutein.
Fresh spinach wilts and disappears in cooking — half a bag of fresh spinach cooks down to two tablespoons. Frozen spinach is pre-compressed, so you get much more actual spinach per dollar. A 750g bag costs $2.99-3.49 and contains 8-10 serving-sized portions.
Add to soups, curries, pasta sauces, smoothies, scrambled eggs, or any rice dish. You barely notice it's there, but it's doing significant nutritional work.
5. Canned salmon — ~$1.50-2.00 per serving
Wild-caught canned sockeye salmon contains: 20g+ protein per serving, 1,000mg+ omega-3s, Vitamin D, B12, selenium, and calcium.
In Canada, a 213g can of wild pink or sockeye salmon runs $2.50-4.00 depending on the brand and store. Split across 2 servings, that's $1.25-2.00 per serving for one of the best sources of omega-3 fatty acids and Vitamin D you can buy.
Salmon patties, salmon pasta, mixed into a salad, or simply on crackers — it's versatile and keeps in the pantry indefinitely.
The pattern
None of these foods require a health food store. They're all available at No Frills, FreshCo, Walmart, and every major Canadian grocery chain. The pattern is:
- Eggs and legumes over expensive lean meats
- Canned fish for omega-3s instead of fish oil supplements
- Frozen vegetables over fresh when cooking
Eating well on a budget isn't about finding expensive substitutes for expensive foods. It's about knowing which cheap foods are actually nutritionally excellent — and building your diet around them.