For staples I would suggest dried beans and lentils - high in protein and fiber. Rice is also a good to mix with a small amount of meat to stretch out the food budget - try all different kinds they are delish.
Egg dishes - we love ham & cheese omlettes.
As far as growing your own veges - tomatoes are a good start. It's hard to kill them
. Cucumbers and green beans and sugar peas are also good choices for a table garden.