If your family budget is tight, there are ways to save on groceries without sacrificing meal nutrition, flavor and fun. You just need to be a little savvy about food shopping and plan ahead, says Aviva Goldfarb (pictured with her kids, Solomon and Celia) of the Six O’Clock Scramble (thescramble.com).

Veg out the freezer. Stock up on frozen veggies—broccoli florets, green beans, spinach, edamame—to stir-fry with chicken or tofu. They’re often 30 to 50 percent less expensive than fresh and just as healthy.

Get egg-cited. Though you may usually think of eggs as breakfast fare, many hearty meals can be built around these little packages of protein and vitamins. And they cost half as much as meat. Try fried eggs on top of a pasta dish to make it richer and more filling. Or scramble eggs with some veggies, add salsa and some grated cheese, and wrap in whole-wheat tortillas.

Think one less. The most expensive food is what you end up throwing away, so shop for one less meal than you intend to make. Use odds and ends to make an end-of-week stew, or have leftovers for a family counter picnic.

The Best in Cans
Heart-Healthy Beans
The nutrition content in canned beans is similar to that in dried beans you soak and cook, but canned is quicker. Throw black, kidney and pinto beans—high in protein, calcium, folate and other nutrients—into soups and casseroles.

Calcium-Rich Salmon
Fresh fish is certainly wonderful, but omega-3-rich salmon adds a healthy punch when canned because it includes the (edible) bones, which up the calcium big-time. Try it in a Niçoise salad for a light, healthy meal.

Better-for-You Tomatoes
The powerful antioxidant lycopene—a cancer-fighting carotenoid—becomes more potent when well cooked, which is why canned tomatoes provide health benefits that fresh tomatoes don’t offer. Buy them whole, diced or crushed for sauces, salsas and more.

Quick Egg Salad: Video