How to Eat Healthy on a Budget: 5 Dietitian-Approved Grocery Hacks

Let’s be honest—grocery prices feel wild right now. If you’ve ever walked out of Woolies wondering how you spent $300 on “just a few things,” you’re not alone.

But here’s the good news: healthy eating doesn’t have to blow your budget.

As a dietitian, I’ve learned a few tricks for saving money without sacrificing nutrition or taste. Whether you're feeding a family or just trying to eat well without overspending, here are five of my favourite go-to strategies:

🛒 1. Plan when you’ll use pre-made options

Yes, pre-made meals are more expensive than cooking from scratch—but they’re still often cheaper (and healthier) than takeaway. So, I strategically plan to use them on my busiest nights so I’m not tempted to hit the delivery apps. Convenience doesn’t always have to cost your health or your wallet.

🥦 2. Use a mix of fresh, frozen, and canned vegetables

Frozen and canned veg are MVPs when it comes to budget-friendly eating. They’re affordable, last ages, and are just as nutritious as fresh ones. So, I save the fresh stuff for salads, and use frozen or canned in pastas, stir-fries, curries, or soups.

🫘 3. Add canned beans to boost protein

Beans are cheap, filling, and packed with protein—a $1–2 tin of beans can give you 15–18g of protein! I throw them into almost everything: wraps, pastas, salads, and even on toast. They’re a great way to bulk up meals without spending more on meat.

🏷️ 4. Choose homebrand for the basics

No shame in the homebrand game. I buy budget-friendly options for staples like oats, tinned tomatoes, flour, yoghurt, and bread—so I can save my money for items where quality makes a real difference (looking at you, cheese board essentials).

📦 5. Click & collect to avoid impulse spending

This is one of my favourite hacks. Ordering groceries online helps me:

• Compare prices easily

• Spot specials

• Stick to my list

• Avoid those sneaky snack aisle detours

Eating well doesn’t mean spending big. It just means having a smart plan that works with your lifestyle, time, and budget. A few small tweaks each week can make a big difference—on your plate and in your bank account.