How to Eat Healthy on a Budget

“Eating healthy is too expensive” is one of the most common reasons people give up on their goals. But the priciest items in the supermarket — protein bars, superfood powders, pre-made health foods — are optional. The nutritional staples are genuinely cheap.

Cheap protein sources

• Eggs — one of the best value proteins available.
• Canned tuna and sardines — cheap, shelf-stable, high protein.
• Dried or canned beans and lentils — protein plus fiber for pennies.
• Whole chicken — cheaper per kilo than pre-cut portions.
• Milk, plain yogurt and cottage cheese — affordable dairy protein.

Buy smart

Frozen vegetables and fruit are just as nutritious as fresh, last longer, and cost less. Buy staples like oats, rice and beans in bulk. Choose whatever produce is in season and on offer.

Cook, don’t buy prepared

Convenience is what you really pay for. A home-cooked version of almost any meal costs a fraction of the packaged or restaurant equivalent — and you control the ingredients. Batch-cooking multiplies the savings.

Cut the real budget-killers

Sugary drinks, snacks, takeaways and alcohol quietly eat most food budgets while adding little nutrition. Trimming these usually frees up more than enough for quality staples.

Reduce waste

Plan meals around what you already have, use leftovers deliberately, and store food properly. Wasted food is wasted money. Planning your meals — and tracking with Fotocal — helps you buy only what you’ll actually eat.