The ultimate guide
to eating well on a budget

Budgeting for your weekly food shop should be simple, shouldn’t it? Decide on how much you have to spend and then stick to it. But the reality is so much more complicated. We have busy lives or fussy kids who are bombarded by clever television adverts that make convenience foods seem irresistible. Premade meals and fast food restaurants are everywhere, tempting us to cut corners and indulge ourselves.

The good news is that by following a few golden rules, it is possible to reboot your eating and cooking habits in a way that will not only benefit your pocket but also contribute to a healthier lifestyle.

Use these practical tips, inviting recipe suggestions and sources of further information to help you stay on budget whilst creating delicious, nutritious meals for your whole family. You won’t regret it - and your bank balance will thank you for it.

1. Practical tips for eating on a budget

The golden rules

These simple golden rules for saving money on food will have maximum impact on your wallet.

Tricks to help you save

Supermarkets have tricks too

While we’re trying to save money, supermarkets are doing everything they can to try to make us spend more. Being aware of the tricks they use can help you avoid being fooled by them. For example, items that the supermarkets want us to buy are placed at eye level, while better value items may be placed above or below. Staples such as milk and butter are often at different ends of the shop to other essentials like bread, increasing the chances we'll fill our trolleys with non-essentials along the way. Specials and multibuy options, like '3 for the price of 2', may not be as good value as other items, or are used as a way to encourage us to buy more than we need. Discounted items may still not be as good value as other brands or items, so be sure to take the time to check all of the options.

Also watch out for targeted marketing - if you have joined a loyalty programme, the supermarket is collecting data on your shopping habits in order to personalise the offers that they send you. This can be very useful when they get it right, but just make sure you aren’t sucked into buying things that you don’t need.

Don’t look down on cheaper options

Food can be really expensive if you insist on having certain brands or ‘gourmet’ options. Find ways to buy the cheapest possible products without sacrificing on taste or healthy ingredients.

Make it fun

There’s no way of getting away from the fact that to eat on a budget, you are going to have to set a maximum amount for your weekly shop and find ways of sticking to it. But there’s no reason why you shouldn’t have fun doing it.

Enlist the whole family

If you have children, involving them is a great way to make them feel that they are an important part of an exciting new project, and that way they’re much more likely to be cooperative - even enthusiastic - about eating for less. Get them to help write out weekly meal plans, letting them go mad with coloured pens and fun stickers.

Encourage them to think ‘outside the box’ when it comes to devising ways to make cheaper versions of foods they love. For example, ‘pizza night’ could become, not the evening you order a takeaway, but when you all become chefs and make your own personalised pizzas from scratch, including the dough base and tomato sauce. This is also a great way of avoiding the processed products, full of additives and preservatives, frequently used by fast food chains.

Create rewards

If you and your household stick to the meal plan, budget for a treat at the end of the week as a reward. This could be a meal on 2-for-1 night at the local pub, a special dessert or even something unrelated to food.

Plant a vegetable garden

Growing things from scratch saves money and can be very satisfying. If you don’t have a garden, how about sowing some herbs in a window box? They will enhance the taste of your meals and shop-bought herbs, both fresh and dried, can prove expensive. And, since you usually only need a small amount in each meal, herbs frequently go bad before you get a chance to use them all - unless they’re still alive in a planter box.

Shop smart to stay healthy

The way you shop is vitally important when it comes to sticking to a budget. Before you even venture out a) have something to eat (so you are less likely to be tempted by convenience foods) and b) write a list of the things you need to buy to make the meals you have planned for the week. And before you sit down with a pen and paper to plan your meals, think about the following:

A balanced diet

Remember that a balanced diet should include five basic food groups: protein, fats, vegetables, fruit, and grains/carbohydrates like oats, rice, couscous, pasta, and wholemeal bread (plus plenty of water, of course). Ideally you should aim for 30% of daily your diet coming from vegetables and fruit (with more of the veggies than fruit), 20% being protein, 20% dairy products and 30% carbohydrates.

Australians are the biggest consumers of red meat in the world, with each person of consuming an average of 110 kilograms a year, according to some estimates. This is three times as much as is considered healthy. Current Australian guidelines recommend a diet of small servings of red meat three to four times a week with fish, an important source of omega-3 oils, being consumed twice a week.

While chicken and eggs are good low fat alternatives, there is also a huge range of non-animal products that not only provide slow-release energy but also roughage, to aid the passage of food and waste products through the digestive system. Pulses (including chickpeas, black eyed beans and lentils), tofu, nuts and seeds are often underused in diets. The good news is that many of these items are relatively inexpensive and long lasting.

Have ‘meat free’ days

With increasing awareness of the impact of cattle farming on global warming, this is not only good for your health and your pocket, but is environmentally friendly too. The Meat Free Monday movement is already popular in Australia and around the world, and offers a growing community for sharing meatless recipes.

Cutting down the amount of meat that you use on days you do eat meat will also help you save. To increase your intake of vegetables and fibre, ‘bulk out’ meals like casseroles, soups, curries, and pies with pulses, vegetables, or canned beans. Also think about adding a large salad or veggie side dish to meat meals.

Control portion sizes

Are you eating too much? Think about investing in smaller plates. This is one of the easiest way to reduce the amount your family eats to an appropriate amount, thereby reducing waste and costs too.

Buy food in season

Not only is it likely to be cheaper but it will also be fresher and tastier too.

Cut down on junk food

Junk food like chips, chocolate, ice cream, and other sweet treats are not only bad for you, they’re expensive. They’re also usually between meal or after-meal snacks that you don’t need. Once you get used to not having them, you won’t even miss them. Also ditch drinking fizzy drinks and switch to tap water - it’s better for you and also free! If you need something to add to the taste, try adding slices of lemon.

Cook more from scratch

So much money is wasted on packaging when we buy items from the supermarket. Many things are simple to make yourself and much cheaper - for example, bread, pasta, muesli, salads, cookies, and stir-fry sauces. By planning to cook more from scratch you'll not only be saving money but also doing a good turn for your family’s health, as many of the store bought alternatives are filled with preservatives, additives and colouring.

When it comes to chicken, you can save by roasting your own rather than buying boneless, skinless chicken breasts (the most expensive way to buy chicken!). Roasting a chicken yourself is super easy and you can use leftovers in soups, salads or sandwiches.

Also choose meat from the supermarket deli over prepackaged meat, as the price per kilogram is usually much cheaper, owing to the lack of packaging. The same goes for fresh vegetables or herbs - avoid the packaged options.

Cut down on waste

One of the easiest ways to save money on food is by not throwing it away.

Love your leftovers

See ‘leftovers’ as opportunities for creating future meals.

The freezer is your friend

There’s no doubt that the ability to freeze food has transformed our lives, giving us a greater convenience and choice of food to eat. But the freezer can be utilised to help save money too.

Make sure that you follow these tips for ensuring that your food is safe to eat. Food needs to be frozen at the correct temperature, in suitable containers, and labelled with a description and date. Use it before it starts to deteriorate and defrost correctly in order to avoid food poisoning.

The freezer is so useful, you may want to consider investing in a larger one or a chest freezer, to ensure you can make the most of these tips.

2. Budget meal planning

This is the fun part. Using the tips from part one, create a meal plan for the week ahead. Make sure you consider your schedule - if you are going to be home late, do some prep on Sunday so that you have some frozen meals or pre-made soups ready to go. Or, get up early to make a slow cooker meal that’ll be ready when you arrive home.

Planning ahead helps you make the most of the ingredients that you have - if you have roast chicken for dinner, you can use the leftovers for chicken pies the next night. You can find ways to use up all of your fresh produce before it goes bad. Some dishes, like bolognese sauce, taste even better the next day, as the flavours have extra time to develop.

Below you’ll find an example meal plan to get you started. Feel free to use some or all of the suggestions.

Click the Links in the menu planner below to see our recommended recipes

Download this meal planner

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

breakfast

breakfast-img

Meat free day:
Scrambled eggs on wholemeal toast with grilled tomatoes

Porridge

with tinned peaches

Sweetcorn fritters

Make more than you need and freeze a batch for a future breakfast or lunch. Save some sweet corn for tomorrow's lunch.

Home made granola with yogurt

Bacon and baked beans on toast

(Save some bacon for tomorrow's lunch).

Banana muffins

(Extras can be kept in a tin for popping in with packed lunches).

Pancakes

served with compote made out of any soft fruit you need to use up.

lunch

lunch-img

Pumpkin soup

(Freeze some portions for future meals).Add a swirl of yogurt or grated cheese for extra protein.

Red prawn and mango curry

Using frozen prawns.

Crunchy feta cheese salad

with some of the leftover pasta bake from last night (delicious cold).

Tuna with baked potato and sweetcorn

Use leftovers from yesterday's breakfast.

Chicken wrap

Chicken meat from last night mixed with mayo and a squeeze of lemon. Add salad and make into a wrap.

BLT sandwich

Beef casserole with honey roasted carrots and mashed potato

(Save some potato for this evening's fishcakes).

dinner

dinner-img

Chickpea curry

Tip: soak oats in water overnight for even more delicious breakfast tomorrow.

Garden vegetable pasta

Bake with tomato and pine nut salad (keep leftovers for lunch tomorrow)
Tip : use frozen veggies if you're short on prep time

Spinach frittata

(made with frozen spinach) and couscous salad Tip: if you're going to be in a rush in the morning, make tomorrow's granola tonight.

Apricot chicken

Tip: keep some chicken meat aside for lunch tomorrow.

Salade nicoise

Tip: make this a more substantial meal by adding garlic bread on the side.

'Make your own pizza night'

Tip: use up any fridge leftovers, e.g. prawns, feta, ham.

Salmon fishcakes

Made with tinned salmon and frozen mixed vegetables.

Tip: if you want a relaxing Sunday, make today's casserole earlier in the week and freeze it.

Download blank meal planner

The lunches in the meal plan above can easily be adapted for lunchboxes, especially if you have a microwave at work. Invest in some microwave-safe containers and a thermos, ideal for soups and pulse-based chilies.

For snacks, make some batches of healthy oat cookies and quick and easy traybakes, which can be kept in airtight tins or frozen. These are great for packed lunches or treats after meals.

Once you have decided on your plan, make a shopping list of the things you need to buy. Remember to check your pantry to see what ingredients you already have.

Take a calculator and tap in the prices of products as you place them in your trolley. If you are looking like you might go over budget, re-think some of your ingredients. For example, might turkey be cheaper than chicken, or are there any offers on frozen seafood?

More recipe ideas

For further recipe inspiration, check out the delicious, healthy and cheap meal ideas on these websites:

3. Resources to help you find more cheap ideas

Blogs are an ‘easy-to-digest’ way to discover more about great ways to
plan meals and eat healthily on a budget. Here is a selection of blogs to whet your appetite.

The $120 Food Challenge is written by self-confessed ‘foodie’ Sandra, who quit her job on the spur of the moment in 2010. With two growing kids and only $120 to feed them for 14 days, a challenge was born. Today she still watches the cents by eating seasonally and planning wisely. Her blog is a resource of tips and tasty, healthy recipes like this ginger soy broccolini. She was a finalist in the ‘Best Australian Blogs 2014’ awards.

Ruth and Tim are a couple who ‘love to cook, eat, and enjoy wine’. Their blog, Eat Well Eat Cheap, covers money saving ideas for creating healthy, seasonal meals. Ruth is a vegetarian and they both have to watch their cholesterol, so the blog is great for those trying to reduce fat in their diets. You’ll find some adventurous tips and recipes on their site, like this ‘Cinco de Mayo’ Mexican feast.

Katrina, creator of The Organised Housewife, is a mum of three. She admits that she wasn’t always as organised as she is today, but a series of personal losses caused her to take control of her life. Today she offers great tips for managing the household, keeping on budget and feeding the family with easy meals.

Nick Livermore of Frugal Feeding believes that eating cheaply means eating well, something that can be achieved by sourcing good food as economically as possible. No recipes for plain pasta dishes here. Instead, you’ll find ideas for low-cost, beautifully presented meals, like Smoked Haddock Kedgeree or Aloo Gobi(potato and cauliflower curry).

Frugal Healthy Simple is written by Marcia, a working mother with two children. She’s loves food but has struggled with her weight over the years. Her blog covers tips and calorie-aware, family-friendly recipes for those on a budget.

Jules Clancy prides herself on being able to whip up delicious, healthy dishes using only five ingredients in ten minutes on a $2 a day budget. Her blog, Stone Soup, provides a no nonsense approach to creating great meals.

Diana Johnson runs Eating Richly. She’s a thrifty cooking instructor and professional ‘recipe developer’ who specialises in delicious, healthy and comforting recipes on a shoestring budget. Check out her tips for growing herbs at home.

‘FishMama’ is ‘chief cook’ to a small ‘family army’ of eight. With so many mouths to feed, she’s always seeking ways to eat well for less money. Her blog, Good Cheap Eats, is packed with useful tips for meal planning, freezer stocking and quick and easy recipes. Reading this is a great reminder to ‘act your wage’.

When not cooking and writing, Beth of Budget Bytes works as a hospital microbiologist. Her blog is full of ideas for low-cost food made from scratch, like this yogurt recipe. She believes that a generation has grown up with little experience of the joys home-prepared meals and wants to inspire others to rediscover ‘the lost art of cooking’.

Busy mum Melissa started this blog, Frugal and Thriving, over five years ago. It focuses on ‘well being’ in general, of which food is an important part. Melissa believes in conserving resources and using them wisely. There are recipes for frugal, healthy eating, tips on recycling and ideas for thriving on less.

Get started

Hopefully, by now, you’ll be embracing the idea that eating on a budget can be an exciting challenge rather than a tedious chore. Take this opportunity to get organised, save money and enjoy a healthier lifestyle.

Remember the golden rules: set a budget, plan your meals, avoid waste and buy cheaper, healthier ingredients. Start today. You’ve got nothing to lose - and a great deal to gain.