Healthy eating often has a reputation for costing more, and with food inflation still on the rise, it can feel like a struggle to keep to a balanced diet while tightening our belts.
We're here to reassure you that smart planning and simple habits can make all the difference. To back this up, we asked six nutritionists to share how they keep mealtimes wholesome and affordable. Their advice is refreshingly practical, featuring simple techniques to cut costs without compromising on flavour or nourishment.
This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste. Dive into more Cook Smart content in our budget hub.
"One thing I never skip is vegetables"
Jo Travers, registered dietitian from The London Nutritionist
"As a freelancer there are often times when my cash flow is less than perfect so eating on a budget is something I do regularly. On these weeks I have a budget meal plan that I use. Veggie chilli is always on there and so is dhal and lentil bolognese – all of which use tinned or dried pulses which give you loads of protein and are full of fibre for literally pennies. I always keep lots of spices on hand to give plenty of flavour to even the cheapest meal. There's usually an omelette in there, and often store-cupboard meals like kedgeree made with tinned mackerel (a very cheap source of omega 3).
Although I do eat meat, I don't buy it if I'm trying to eat cheaply, but one thing I never skip is vegetables. Although some veg can be quite pricey, there's lots that are really good value: carrots, spring greens, frozen peas and sweetcorn, onions and tinned tomatoes are all good examples. I have a weakness for cheese, but I find the budget blocks of mature cheddar to be pretty good, and I even buy these in times of plenty!"
"I make my own porridge pot and instant noodles"
Clare Thornton-Wood, registered dietitian
"When I'm trying to be a bit more economical with the shopping bills there are a few avenues I explore. Eggs are a great source of protein and are easy to store, cheap and simple to cook. I make a quick dinner of omelette and add any leftover cooked veg, salad or potato I might have to bulk it out. Plus, leftovers are good to take for lunch.
If you regularly buy instant porridge pots then you can easily make your own much more cheaply. Make it in bulk and take individual portions in a soup mug and just add boiling water. Add 3 parts porridge oats to 1 part dried skimmed milk powder and dried fruit to taste.
Lunches are another area to save some money. Try making your own instant noodles: put a nest of rice noodles, a handful of any veg you have lying around – spinach, mushrooms, beans, if you don’t have fresh then any frozen veg is fine – into a lidded soup mug. Add a ½ teaspoon of stock powder, a teaspoon soy sauce and teaspoon sesame oil. When you are ready to eat it, add boiling water to cover the noodles, cover for five minutes, stir and enjoy."
"I 'shop my storecupboard' as payday approaches"
Jo Williams, registered nutritionist
"I always buy a bunch of my favourite and most useful tinned foods over the course of the month, and then as payday is approaching I 'shop my storecupboard' by looking through what's there and making a meal out of it. Usually this will include a dhal (using dried red lentils, coconut milk, stock, an onion and some spices), tuna sweetcorn pasta bake, and a three-bean chilli/stew (using any canned bean, chopped tomatoes and some spices). Other favourites are a Spanish omelette bulked out with potatoes and veg.
Meat tends to be quite expensive so towards the end of the month I reduce the amount of meat I buy in favour of more vegetables and tinned protein sources. If I'm making a bolognese or shepherds pie, adding a tin of lentils will make the meat go further and is just as nutritious.
Supermarket brands are often cheaper, so I'll grab own-brand oats, bread, rice and pasta to complement the meals. I'm also a big fan of frozen vegetables and I'll always have frozen butternut squash, spinach and peas in the freezer, along with frozen garlic and ginger. That way I can make a soup very easily which will provide us with a lunch for a couple of days without costing the earth."
"My top hack is a bag of dried red lentils"
Dr Frankie Phillips, registered dietitian and children's nutrition expert
"As a family of six I always try to make the food budget stretch as far as possible. My top hack is definitely using a bag of dried red lentils. I add a handful of lentils to any stews, curries, tomato-based pasta dishes and soups. They are packed with protein, fibre, vitamins and minerals, and the subtle flavour is barely noticed in dishes so it's a win even with fussy palates.
I'd also go to the tinned section. My favourite here is canned sardines which can be stirred into a basic tomato pasta sauce as a very cheap store-cupboard standby meal that packs a mighty nutrition punch, providing omega 3 healthy fats as well as calcium, zinc, selenium and protein."
"The freezer is your friend – nutritionally there is little difference"
Dr Sammie Gill, registered dietitian and British Dietetic Association media spokesperson
"The freezer is your friend; frozen options are often cheaper than the equivalent fresh versions. Nutritionally, there is little difference between fresh and frozen fruit and vegetables. In fact, they are sometimes even more nutritious than their fresh counterparts because they are usually picked at peak ripeness, processed and quickly frozen within a few hours which helps preserve the nutrients. They also have a much longer shelf-life.
There are many options in frozen form, including berries, mango, pineapple, cauliflower, broccoli and spinach. Choose frozen meat and opt for cheaper cuts. If you want fresh, go for the wonky, ‘imperfect’ versions."
"I avoid speciality ingredients and choose own-brand"
Nichola Ludlam-Raine, registered dietitian and author of How Not to Eat Ultra-Processed
"In the week leading up to payday, I tend to lean on a few tried-and-tested habits that keep costs down while still making sure meals are nutritious and balanced. I always keep a well-stocked freezer with frozen fruit and veg, which are often cheaper than fresh, last longer, and are just as (if not more so!) nutritious – frozen fruits are great for adding to porridge, overnight oats, yogurts and smoothies too. I also rely on tinned staples like tuna, mackerel in tomato sauce, beans, lentils, and chopped tomatoes – they’re budget-friendly, high in protein and fibre, and form the base of so many healthy meals – including toppings on a jacket potato.
Batch cooking is a big money and energy saver, too – I’ll make dishes like a lentil bolognese, vegetable curry or sweet potato and bean chilli, which can stretch across several meals and freeze well. Eggs are another go-to as they’re versatile, affordable, and packed with protein – a shakshuka with frozen spinach or peppers makes a quick, low-cost dinner.
When it comes to food swaps, I might choose own-brand products over branded ones (sourdough bread for example), and I avoid buying lots of speciality ingredients. Instead, I plan meals around what I already have in the cupboards and freezer. That way, I waste less and spend less, while still eating well."
source https://www.bbcgoodfood.com/howto/guide/nutritionists-how-to-eat-healthily-while-on-a-tight-budget
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