Life has become expensive. Very expensive. Many of us are concerned about money, and the cost of living can take a toll on our wellbeing. Even a supermarket trip can feel stressful, and working out how to prioritise spending can be challenging.
The question is, how do we balance the compromises we need to make when it comes to spending with the importance of eating well and nourishing our bodies with good food?
A varied diet, primarily based on plants, with healthy fats and minimal amounts of highly processed foods, can support mental and physical wellbeing. Eating plenty of fruits and vegetables, for example, can support a healthy gut microbiome and may help reduce the risk of some chronic diseases. If you have any medical conditions or specific dietary needs, consider speaking with a qualified health professional for personalised advice.
1: Make a recipe with tofu
Tofu is a good source of protein and can also contribute calcium. It is affordable and versatile, and it can work in stir-fries, curries, salads, and wraps.
2: Add pulses, for example, lentils, chickpeas, black beans, kidney beans to a mince or meat dish
Pulses are affordable and nutritious. They are a source of fibre and a way to add protein while keeping costs down.
Check out these ideas with pulses:
Beef and black bean burgers
Lamb and veg meatballs with spiced lentils
Beef curry with rice
3: Make a batch of homemade slaw for a week of healthy eating
Cabbage and carrots are often budget friendly, and they make a great base for slaw you can use with lunch and dinner through the week. Store shredded cabbage and grated carrot separately in containers with a few sheets of paper towel to help extend freshness. Mix just before serving or packing.
Check out these great ways with slaw
4: Bring your own snacks to work, or take prepared snacks out with you at the weekend
Prepacked snacks can be expensive. Preparing snacks at home can help with budgeting and planning.
Select BAKING or SNACKS AND LIGHT MEALS under the Meals tab here for ideas
5: Have oats for breakfast
Oats are budget friendly and nutritious. If you like a hot breakfast, try porridge. If you prefer cold, try overnight oats and add fruit, yoghurt, or nuts depending on your needs and budget.
Overnight espresso oats
Apple pie overnight oats
Tasty porridge recipe ideas
6: Do a batch of baking
A batch of homemade muffins or a slice can be useful for snacks or lunch box fillers and can help reduce last minute purchases.
Select BAKING under the Meals tab here for ideas
7: Make extra dinner and take it for lunch
Plan for leftovers to save time and money during the week. Portion extras into containers so lunch is ready to go.
Check out these ideas which work well for dinner and lunch
8: Make a meal using lentils
Lentils can be an affordable base for satisfying meals, including rice dishes, soups, and stews.
Lentil, Pumpkin and Spinach Rice
Select LENTILS under the Ingredients tab here for more recipes
9: Sort out your fridge and pantry
Reducing food waste is a practical way to save money. Check what you already have, plan meals around it, and use up items approaching their use by dates first.
Set a date to go through this checklist for a healthy fridge and pantry to help reduce waste
10: Have a meal with mussels
Mussels are nutrient dense and can provide protein, iron, zinc, omega 3, selenium, and more. If you do not eat seafood, choose another meal based on eggs, tofu, or pulses.
Select MUSSELS under the Ingredients tab here for ideas with mussels
11: Explore the frozen veggie section and try something you have not had before
Frozen vegetables can be a convenient option and can help reduce waste. Try options like edamame, frozen spinach, or mixed stir fry vegetables to add variety.
Here are 10 clever ways to use frozen vegetables
12: Have an egg based meal for dinner
Eggs can be a versatile option for dinner, including omelettes, frittatas, and tarts. Pair with vegetables and wholegrains where possible.
Check out this egg inspired recipe collection here
Risks and Recovery
This information is general in nature and is not a substitute for individual medical or nutrition advice. Changing your diet may not be suitable for everyone. If you have allergies, diabetes, kidney disease, gastrointestinal conditions, a history of disordered eating, are pregnant or breastfeeding, or take medicines that are affected by diet, seek advice from a qualified health professional before making significant dietary changes. Some foods can cause adverse reactions such as allergy symptoms, digestive upset, or intolerance. If you experience severe symptoms such as difficulty breathing, swelling of the lips or face, or severe abdominal pain, seek urgent medical care. Any potential benefits from dietary changes vary between individuals and depend on overall health, lifestyle, and consistency over time.