The cost of living has been going up and up. There are so many demands on your wallet right now that it needs a holiday as much as you do. So eating healthy may seem harder than ever, especially since the price of fresh produce is so erratic. But just because our wallets are getting tighter, doesn't mean our waistbands have to.
CSIRO Total Wellbeing dietitian Pennie McCoy outlines some budget-friendly tips to tackling your weekly shop that are as good for the bank balance as they are for your health.
1. Shop for seasonally available food
You’ve promised yourself you’re going to eat healthy on a budget then you get to the fresh food aisle in the supermarket and gulp at the prices. So, what’s the best approach?
Eating fruits and vegetables when they’re in season gives you the benefit of their full flavour, freshness and nutritional value. You will also drastically reduce your weekly spending as in-season produce is much cheaper. Visit Seasonal Food Guide to see what's in season in your area.
2. Use cheaper cuts of meat
Meat can be expensive so look for cheaper cuts such as chuck steaks for stews. Frozen fish and salmon are generally cheaper than fresh seafood, and it can sometimes be cheaper to buy a whole chicken rather than chicken fillets.
3. Bulk up your meals with vegetarian protein
Use vegetarian proteins like eggs, lentils, or tofu in place of some meat portions at dinner to help cut your grocery bill.
The CSIRO recommends eating at least 25g of protein at each meal and around 100g of protein each day.
4. Batch cook your meals and use leftovers
Batch cook meals, making more portions than you need, takes the pressure off you later in the week as you can simply reheat a dinner or lunch. It's a more economical approach and you can also freeze any leftover meals for a later date. Future you will be very grateful.
5. Reduce food waste
Reducing food waste is not just about sustainability—it will save you cash, too. Check what food you already have in the pantry, fridge, and freezer, plan out your meals for the week, and then make a shopping list based on this.
Once you’re in the supermarket, promise yourself that you’ll stick to your list, which will prevent you from adding unnecessary extras.
6. Try supermarket-owned brands
Next time you’re replacing pantry staples like beans, tomato sauce, yoghurt, tinned goods, and canned fish, try looking for the supermarket's own brand. These often sell for a fraction of the price of the market leader and taste just as delicious.
7. Buy frozen fruit and vegetables
If you find yourself throwing out fruit and vegetables because you haven’t got to them in time, consider whether frozen versions might be a more cost-effective option for you.
Most frozen fruit and veggies are snap frozen, which seals in the nutrients and makes them just as healthy as their fresh counterparts. You’ll also save on price.
8. Ditch the cafe breakfasts
Love avo on toast? You can easily prepare this weekend staple or a tasty omelette at home for a fraction of the price of what you would pay at a cafe.
Buying a loaf of bread, a couple of avocados and a carton of eggs will make you a week’s worth of breakfasts, rather than a costly one-off meal.
9. Avoid jumping on superfood fads
Wondering if cockroach milk or alkaline water is worth it? Quirky new superfoods often have lots of big health claims but have more of an impact on your wallet than your wellbeing.
Try to avoid jumping on the hype and instead focus on minimally processed whole foods, such as almonds over activated almonds.
Budget-friendly tomato chicken recipe
Check out this one-pan chicken recipe with all the tasty bits (and none of the spending guilt).
Serves 2 people
Prep 15 min
Cook 5 min
Ingredients
- 2 tsp extra virgin olive oil
- 300g lean chicken breast, cut into strips
- 2 tsp garlic, minced or crushed
- 2 tbs dried mixed herbs
- 2 cups frozen mixed vegetables
- 1 x 400g can salt reduced diced tomatoes
- 1 handful baby spinach
Method
- Heat oil in a non-stick frying pan. Add chicken and cook, while stirring, for 4 to 5 minutes, until browned. Add garlic and dried mixed herbs, and cook for a further 5 minutes.
- Add the mixed vegetables, tomatoes and ¼ cup of water and bring to a boil. Reduce heat to low, cover and simmer for 5 minutes, until chicken is cooked through.
- Stir through spinach to wilt, and serve.
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