There’s a youtube series on this. Medieval peasants ate what would now be found at your typical upscale trendy gastro-pub today
a lot of fish
rabbit
cured pork, particularly cheap cuts
greens
whole grain bread
ale
spices, which were extremely expensive, were only what they could find locally - thinks like wild onions, sorrel, rosemary (depending on climate)
they actually ate better (more healthily) than nobles.
Very interesting. Plus, since they didn’t have refrigerators and microwaves, their food was probably a lot fresher than ours.
Fish was well-watched by the nobility. You took a fish from a river without getting permission and you were a dead man. In fact, game was controlled as well. I know that Richard the Third was anxious to reform some of the overly-restrictive laws about salmon fishing and may have done so.
Spices would be expensive but herbs are a different animal, so to speak. Herbs were found in abundance in the wild and used in food and medicine.