Can I eat well on a budget?

It’s no secret. Food prices have soared and it can feel impossible to find healthy, affordable food. But fear not, as we have put together 12 of our hottest tips to eat the most nutrient-filled foods possible - without breaking the bank! Are any of them new to you?

1. Cook at home

Let's start with the obvious! Having full control over the ingredients and portion sizes is often a huge plus. And anything that is homemade will be far cheaper than when eating out. If you need inspiration, contact us for our meal plans and recipe ideas. Or plug your ingredients into Google or Chat GPT and let AI do the thinking!

2.      Find budget-friendly staples

Certain extra-nutritious foods are particularly budget-friendly. Try:

·        Eggs

·        Organ meats

·        Certain dairy products such as milk, cottage cheese, yoghurt and fresh mozzarella

·        Tofu

·        Tinned and frozen fish

·        Beans and pulses, such chickpeas, butter beans and lentils

·        Frozen fruit and veg

·        Some fresh fruits such as apples, bananas and melon

·        Some fresh vegetables, such as cabbage, onions, broccoli

·        Tinned vegetables, such as tomatoes, carrots and peas

·        Wholegrains, such as quinoa, spelt, buckwheat and oats

3.       Meal plan

Set a regular time and day, and give it some thought! Not only is planning your weekly meals an excellent strategy to stay on top of your health goals, it can also prevent unnecessary spending throughout the week, cut down stress and time in your day, and reduce food waste. Bonus!

4.   Meal prep

Meal prep involves cooking meals in bulk and utilising leftovers, saving you time money, electricity and even impulse spending in the supermarket! You can also save cash by prepping foods yourself, rather than opting for pre-prepped. You can get a surprising amount done in just 1-2 hours per week!

5.     Stick to your list

Outsmart marketing! Supermarkets are designed lure you with their offers, particularly on ultra-processed foods. Try creating a shopping list and simply sticking to it. Don't forget to eat a snack before you go! Or, maybe shop online if it’s too tempting...

6.          Bargain hunt

Many supermarkets have offers when certain foods, such as meat, fish and dairy, are bought in bulk. You can freeze many foods which extends their life. There are also offers on whole foods, so keep an eye out! Likewise, ask what time of day foods tend to be reduced, and check whether your local supermarket get rid of fruits and veggies in bulk on any particular time/day of the week. Some stores offer up boxes for low prices!

7.      Expiry dates?

Let's clear this up! "Use by" dates mean it is best to throw the food out. "Best before" means check appearance and taste to decide (not with eggs!). "Display until" are for supermarket staff, not instructions for customers. With foods like fruits and vegetables, appearance is the best indicator of edibility.

8.      Choose cheaper cuts and whole joints

Opting for cheaper cuts such as chicken legs, beef shin, skirt steak, organ meats and pork shoulder can help when aiming to stay within a budget. Buying and roasting whole joints of meat is also a great way to be prepared for the week ahead.

9.      Incorporate plant-based sources of protein

Including more plant-based protein sources intro your diet , for example, by packing out mince with beans or lentils, is a great way to increase fibre and make a meal go further. Tofu is also a fantastic complete protein source.

10.    Try seasonal produce

Fruit and veggies that are in season are more widely available and typically locally grown, meaning they costs a lot less than many imported products. Supermarkets often have deals on seasonal fruits and vegetables! The best place to get seasonal produce is often the farmer’s market, which also helps you support local agriculture. You can even try growing your own!

11.      Go frozen!

It is a common misconception that frozen fruit and vegetables are not as nutritious as when they are fresh. In fact, produce is typically frozen at peak freshness, meaning that more nutrients can be retained. Storing frozen fruit and veg can also help to reduce food waste!

12.      Own label brands and points

Opting for supermarket’s own brand can be a lot cheaper, but the quality remains the same. And it goes without saying that collecting points when you shop can lead to significant saving!

Hope you found these tips useful,

Katy, MyNutrifit Blog Writer