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Legumes and beans. Rely on pantry staples like lentils, chickpeas and black beans that are high in protein, fiber and very budget-friendly. “Use them in soups, stews and salads,” Lopez told Fox News Digital.

Whole grains. Lopez recommends choosing wholesome picks like brown rice, barley, whole wheat pasta and oats in bulk to save money and use in multiple meals.

Fruits and vegetables. Shop local farmers markets or follow sales for fresh produce with can be the foundation for many meals. Seasonal fresh produce is often cheaper, Lopez said.

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Canned fish. Stock up on canned tuna, sardines, mackerel and salmon. “They are a great, budget-friendly source of omega-3s,” Lopez told Fox News Digital. “Choose varieties packed in water or olive oil.”

Plain yogurt. Buy in larger containers instead of single-serving cups, Lopez advised.

Nuts and seeds. Walnuts, almonds and sunflower seeds are smart choices, Lopez noted.

Batch cooking is also an effective method to save on food costs.

How to plan your day

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Breakfast

Food swap: Replace sugary cereals or pastries with whole grains like oats or whole wheat toast, Lopez said.

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Lunch

Food swap: Instead of a sandwich with processed meat, try a hummus and veggie wrap or a salad with beans and olive oil dressing, said Lopez.

Dinner

Food swaps: Ditch the frozen pizza and opt for a whole-grain pita pizza with tomato sauce, cheese, shredded rotisserie chicken and vegetables such as onion, tomato or mushroom, said Georgieva.