Dairy (eggs, low fat milk-preferably chocolate, since it speeds recovery), lean meats (chicken breast, turkey and fish), Legumes
Canola oil, Avocados, Olive oil, Peanut oil and other nuts, Safflower oil, Sesame oil, Sunflower oil
For your omega 3’s, your sources can include anything that has cold water oily fish such as salmon, herring, mackerel, anchovies and sardines, flaxseed oil, eggs, and even krill. Omega 6 can be found in cereals, whole-grain breads. most vegetable oils, eggs and poultry, and baked goods. Omega 9 can be found in animal fats and vegetable oils.
Stick to your potatoes (preferably sweet or baked), whole grain pasta and breads.
Things to boost your immune system:
Fruits and leafy vegetables.
All those above aren’t too pricey. Well, at least here they’re not.