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By Endeavour College Nutrition Instructor and Nutritionist Sophie Scott who designs short online courses on nutrition for Endeavour Short Courses: endeavourshortcourses.edu.au

So many Australians are continuing to feeling the pinch right now—between continued high interest rates, rising rents, fuel costs, and packed lunchboxes, it’s no wonder the weekly grocery bill feels heavier than ever. And when money’s tight, it’s easy to reach for cheaper, more processed options over fresh, nutritious food.

But here’s the good news: eating well doesn’t have to cost a fortune.

No matter what’s going on in our lives, nourishing ourselves with wholesome food is key to overall health and wellbeing. And with a few smart tweaks to how we shop, cook, and store our food, it is possible to feed your family well, without blowing the budget.

Here are ten clever, nutritionist-backed strategies to help you eat healthily on a tight budget, without sacrificing taste or time.

The good news is it is possible to eat healthily even on a tight budget with these ten nutritionist-approved tips.

  1. Reduce food waste

💸 Did you know that the average Australian household throws out $2,500 worth of food each year. That’s like tossing one in every five shopping bags straight in the bin! Think limp lettuce, fuzzy fruit, or meals that never make it to the plate and the food that passes its use by date. We throw out food because we cook too much or just don’t use food in time before it spoils. Over 30% of the world’s agricultural land is used to produce food that will never be eaten.

✅ Takeaway Tip:

Cut food waste by saving (and actually eating) leftovers and maximising your freezer use. Practice FIFO (first in, first out) – rotate older products to the front and make pantry foods visible so you use them before the use by date passes. Tinned and frozen produce are budget-friendly, nutritious, and last longer. Try freezing bananas for smoothies, stewing apples, or pickling cucumbers about to turn.

  1. Buy in bulk

It’s an oldie but a goodie—buying in bulk is one of the easiest ways to save on must-have items. Staples like rice, pasta, oats, and beans can significantly cut your grocery bill when bought in larger quantities. Just compare unit prices (cost per 100g or mL) to spot real value—not just marketing fluff.

Bulk stores such as the Source or Scoop make it easy to stock up online and even reward BYOC (bring your own container), helping you save money and reduce plastic waste.

✅ Takeaway Tip:
Look past the flashy packaging and go for larger, long-lasting quantities when the cost-per-gram makes sense.

  1. Plan your meals

Planning your weekly meals can help cut down on both food waste and last-minute takeaway costs. Reuse ingredients across multiple dishes—think basil for both pizza and pasta. It also takes the stress out of deciding “what’s for dinner?” and helps ensure you only buy what you need for the week.

✅ Takeaway Tip:
Set aside time once a week to plan your meals, write a list, and stick to it. You’ll spend less, waste less, and make the most of what’s already in your pantry.

  1. Shop smart

Supermarket strategy is key. Start with the outer aisles—this is where you’ll find fresh produce, dairy, eggs, meats, and bread. The inner aisles are often packed with ultra-processed, less nutritious foods.

Go in with a list and a full stomach to avoid impulse buys. Prioritise fresh, whole foods over snack items and alcohol, and be flexible—seasonal fruit and veg are not only fresher, they’re usually cheaper than imported options.

✅ Takeaway Tip:
Shop smart: stick to your list, avoid the middle aisles, and take advantage of what’s in season for better value and nutrition.

  1. Buy Funny-Shaped Food

Don’t judge a carrot by its cover! Around 20–40% of fruit and veg is rejected before reaching supermarket shelves just because it doesn’t meet cosmetic standards. These are either funny shaped, sized bigger or smaller or may have a spot or two and are always priced lower than their “normal” looking counterparts. Luckily, more stores now offer “imperfect picks” or “odd bunch” produce—funny-shaped, slightly spotty, or off-size items that are just as nutritious and usually much cheaper.

✅ Takeaway Tip:
Choose the funny-looking apples and knobbly potatoes. They’re usually sold at a discount and taste just as good.

  1. Eat less meat

Replacing red meat with other protein alternatives such as fish, eggs, beans, tofu, dairy, nuts and legumes saves you money and the environment. You can mix up meat with cheaper staples, like adding tinned beans to lasagne, bolognese or tacos to make it stretch further, or go meat-free more often than just Mondays. And your heart will thank you for it – the Heart Foundation recommends consuming a maximum of 350g of red meat per week for optimal heart health.

📊 Fact:
A world first study found that eating in line with a Mediterranean-style diet (which is also high in fruits, vegetables, wholegrains, legumes and healthy fats like olive oil and nuts)reduced mortality in women by 23%.  Only 1 in 13 Australian women meet their fruit and veg serves per day.

✅ Takeaway Tip:
Go meat-free one or two days a week, or stretch meat further in meals like tacos and pasta sauces.

  1. Cook at Home

Restaurant and takeaway meals can cost 3–5 times more than home-cooked ones. Cooking at home not only saves money but also gives you full control over ingredients and portion sizes—plus, it cuts down on food waste.

Cook once, eat twice. Making extra serves for lunch the next day means less cooking, fewer dishes, and more savings. Even one extra home-cooked meal a week can make a big difference to your budget.

✅ Takeaway Tip:
Batch cook meals and plan for leftovers—a curry or soup tonight can be tomorrow’s lunch.

  1.  Choose Less-Processed Foods

Contrary to popular belief, fresh food doesn’t necessarily cost more than junk food. The more processed a food is, the more it typically costs. For example, pre-cut slices of cheese or cheese sticks are more expensive than a block of cheese. Processed granola is more expensive than whole grains such as oats.

✅ Takeaway Tip:
Buy whole ingredients—like blocks of cheese, oats instead of granola, and whole vegetables you chop yourself.

  1. Use Every Bit of What You Buy

You can get more out of the food you already buy by eating more of it. You can grate broccoli or cauliflower stalks into soup or sauces, or chop up herb stalks with the leaves for extra flavour and nutrition. Making cauliflower soup is a great way to use the whole vegetable.

Using “whole” ingredients helps you get more value and nutrients from what you buy.

✅ Takeaway Tip:
Get creative with parts you’d normally toss. Carrot tops, cauliflower leaves, and celery bases all have culinary potential!

  1. Grow your own

Start a veggie patch, grow some herbs on the windowsill or join a community garden. The cheapest and most sustainable way to eat fresh food is to grow your own or join a community garden. Try herbs like parsley and basil for some easy wins.

It’s the most cost-effective and sustainable way to eat fresh.

✅ Takeaway Tip:
Start small with easy-grow herbs and salad greens. You’ll be surprised how much flavour and savings they bring.

In Summary: Eat Smart, Not Expensive

Healthy eating isn’t just for the well-off—it’s for everyone. With some planning, creativity, and kitchen know-how, you can nourish your body, reduce waste, and make your grocery dollars go further.

🟢 Top Benefits Recap:

  • Save up to $2,500/year by cutting food waste

  • Reduce environmental impact through less packaging and less meat

  • Improve your health with more wholefoods and less processed options

  • Take the stress out of shopping and cooking with a weekly plan

  • Reap the nutritional benefits without sacrificing taste or variety

For more information on how to eat well on a budget, visit www.endeavourshortcourses.edu.au to check out their industry-leading short online courses on nutrition and food sustainability