Healthy Eating on a Budget: Dietitian Top Tips
Eating well doesn’t have to mean spending a fortune. With the rising cost of living, many of us are looking for ways to save money, and food is a great place to start. As dietitians, we’re often asked, “How can I eat healthy on a tight budget?” The good news is: it’s absolutely possible with a little planning and smart shopping.
Here are our top tips for healthy eating on a budget, without compromising on nutrition or flavour.
1. Plan Your Meals Ahead
Meal planning is one of the most effective ways to save money and reduce food waste. Start by looking at what’s already in your pantry, fridge or freezer, and build meals around those ingredients. Planning even just 3–4 dinners a week can help you avoid expensive last-minute takeaways and extra trips to the supermarket.
Bonus tip: Choose meals that use similar ingredients so you’re not buying a whole new set of items each week.
2. Buy In-Season (and Frozen!) Produce
Fresh fruit and vegetables are often cheapest when they’re in season, and they taste better too. Frozen fruit and veg are also a budget-friendly option and just as nutritious as fresh. They’re picked and frozen at peak ripeness, meaning they retain their vitamins and minerals. Plus, they last much longer, so there’s less waste.
3. Embrace Budget-Friendly Protein Sources
Protein is an essential part of a healthy diet, but it doesn’t have to come from expensive cuts of meat.
Try these affordable options:
Tinned tuna, salmon or sardines
Eggs
Lentils, chickpeas and beans (tinned or dried)
Tofu and tempeh
These choices are nutritious, versatile, and often much cheaper per serve.
4. Cook Once, Eat Twice
Batch cooking saves time and money. Make a double portion of meals like curries, pasta sauces, soups or stir-fries and freeze leftovers for busy days. Cooking at home more often is one of the easiest ways to eat healthier and reduce your food bill.
5. Shop Smart with a List (and a Full Stomach)
It sounds simple, but heading to the shops with a list and then, after you’ve eaten, helps avoid impulse buys and sticking to what you need. Take advantage of specials on staple items and generic or home-brand versions, which can save you quite a bit without compromising quality.
6. Make Friends with Your Pantry
Wholegrains like brown rice, oats, pasta and couscous are affordable and form the base of many healthy meals. Keep a few go-to pantry meals up your sleeve, like:
Lentil and tomato pasta
Chickpea curry with rice
Tuna and bean salad
These meals are quick, budget-friendly, and packed with fibre and nutrients.
Final Thoughts
Healthy eating isn’t about fancy ingredients or expensive products — it’s about making the most of what you have and keeping things simple. If you’re struggling to meal plan or are unsure how to eat well within your budget, our dietitians are here to help. We offer personalised advice tailored to your lifestyle, preferences and budget.
To book an appointment, visit the link below or call us on 07 4566 0765.