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the humble hard-boiled egg! They are a fantastic source of protein, naturally gluten-free, and incredibly cheap, especially if you buy eggs in larger quantities. They're perfect for a quick, satisfying snack that keeps you full. Tips for Hard-Boiling: Batch Cook: Boil a dozen eggs at the beginning of the week (Chapter 11) and store them in their shells in the refrigerator for up to 7 days. Easy Peel Method: Place eggs in a single layer in a pot. Cover with cold water by about an inch. Bring to a rolling boil, then immediately remove from heat, cover, and let sit for 10-12 minutes. Drain, then immediately transfer to an ice bath for 5 minutes. This helps the shells slip off easily. Serving Ideas: Plain, with a sprinkle of salt and pepper. Sprinkled with "everything bagel" seasoning. Mashed into a simple egg salad (with mayo or Greek yogurt, mustard, salt, pepper) and eaten with celery sticks or lettuce cups. Why they're great for your budget: Eggs are one of the most affordable sources of high-quality protein. 5. Seeds & Nuts: Strategic Snacking While some nuts can be quite pricey, seeds and certain nuts offer excellent nutritional value without breaking the bank, especially when bought strategically (Chapter 4). Affordable Options: Sunflower seeds, pumpkin seeds (pepitas), and peanuts are generally more affordable than almonds or cashews. Buy in Bulk: Purchase these in larger quantities from bulk bins or warehouse clubs to get the best price per pound. Roast Your Own: Raw seeds often cost less. You can easily roast them yourself in a dry pan or in the oven for a few minutes until fragrant and slightly golden. Add a pinch of salt for a savory kick. Portion Control: Nuts and seeds are calorie-dense, so portion them out into small containers or bags for grab-and-go snacks to avoid overeating. A small handful is usually enough. Why they're great for your budget: Bulk buying significantly reduces the cost. They are packed with healthy fats, protein, and fiber, making them incredibly satiating. 6. Plain Rice Cakes / Corn Thins: A Versatile Canvas Forget the expensive, flavored rice cakes or gluten-free crackers. Instead, buy the plain, cheapest versions of rice cakes or corn thins. These are essentially a blank canvas for a multitude of budget-friendly toppings. Topping Ideas: Nut Butter & Banana: A classic for a reason! Peanut butter (the cheapest option) with sliced banana. Avocado & Everything Bagel Seasoning: Mashed avocado, a pinch of salt, and a sprinkle of seasoning. Hummus & Veggies: A smear of your homemade hummus (see above!) topped with thinly sliced cucumber or bell pepper. Cream Cheese & Everything Bagel Seasoning: If dairy is tolerated and affordable, a thin layer of cream cheese with seasoning. Canned Fish: A small portion of canned tuna or sardines (water-packed) mashed with a little mayo or mustard. Why they're great for your budget: Plain rice cakes or corn thins are often much cheaper than their flavored counterparts or specialty crackers. They act as a vehicle for other affordable ingredients. Delightful & Sweet Snacks: Naturally GF & Budget-Friendly When that sweet tooth calls, don’t reach for the overpriced gluten-free cookies! These naturally sweet and satisfying options will hit the spot without emptying your wallet. 1. Fruit: The Original Sweet Snack It seems obvious, but sometimes we forget the power of whole, fresh fruit. It’s naturally gluten-free, packed with vitamins, fiber, and natural sweetness, and often very affordable when you shop smart. Seasonal & On Sale: Prioritize fruits that are in season and on sale (revisit Chapter 5). Apples, bananas, oranges, and grapes are often budget-friendly staples.