1. Sardines. Thanks to overfishing of their natural predators (like the tuna), these little fish have become overabundant in the oceans; so eating them is doing the ecosystem good, as well as the body. Sardines are an inexpensive source of omega-3s, EPA, DHA (anti-inflammatory fatty acids), protein, vitamin B12, vitamin D, and calcium (from the bones).
Have a tin of sardines with a banana or some other fresh fruit for a cheap, healthy and satisfying breakfast. They have the same benefits as wild caught salmon or tuna for much less expense, and without the mercury.
3. Oatmeal. It may not be the most palate-thrilling fare, but a bowl of old-fashioned oat porridge makes for a satisfying and inexpensive breakfast, especially during the cold months. A canister of oats will give you much more for your money than a box of cold cereal will, in savings and satiety as well as in health.
Oatmeal is a good source of artery and bowel cleansing soluble and insoluble fiber and several vitamins and minerals, including vitamin B1 and B6 and folate, as well as protein.
Mixing in some frozen berries and chopped nuts like walnuts or pecans, some sunflower seed kernels, or a spoonful of natural peanut butter, will boost the nutritional content of your porridge even further. (Just take care not to overdo the added sugar in your preparation.)
Pair a bowl of oatmeal with fixings with a hard-boiled egg, and you'll be set until lunch (or dinner).