How to eat healthy on a budget

Have you ever wondered how you can eat healthy food on a budget? It’s much easier than you think. There is a common misconception that healthy eating = expensive, but this is not necessarily the case.

As mothers, we often play the role of a home project manager, driver, and even an accountant! It’s a tough job sometimes, but someone has to do it! Fortunately, you don’t have to figure out everything on your own!

Here’s how you can enjoy more delicious and healthy meals without overspending each month….

What is a typical family grocery budget?

How much is a typical household budget for groceries, and how does it compare?

The average Australian family spends around $150 per week on the groceries. The exact amount depends on where you live in Australia, how many children you have, etc. But that number should give you an idea of ​​where you might be sitting, compared to the rest of the country.

It is also useful to look at the average amount spent on restaurants and takeout, which are located in $44 per week for every Australian family. If you do some basic math, that means the average food budget for a typical Australian family is about $194 a week.

How does your family compare? If you don’t already know what you’re spending on food each week, start tracking your spending on groceries for the next few weeks.

Whatever your dining budget (whether it’s more or less the typical Australian family), there’s usually a way to cut at least a little. And you can do this without resorting to cheap, processed foods. In fact, homemade, healthy meals They are often more budget friendly than prepared foods. Here’s how…

How to save money on meals

Budget Tips for the 28 Day Weight Loss Challenge

1. Planning for the future

When you have a plan, you can stick to your budget more easily. You can choose healthy meals with budget-friendly ingredients, and you can make sure you’re always ready with something to eat before you get hungry. This means that you are less likely to resort to eating out. You can download our favorite Meal planning tools are here, including our weekly planner and our grocery list planner.

2. Make a list

Part of your planning healthy meals It will include a work list. Once you’ve planned your list above, you’ll need to list the ingredients you need to make each recipe. Then you can check this list against what’s already in your cupboard, fridge, and freezer so you don’t double or waste something you already have.

You can also use the shopping list function in a file 28 Day Weight Loss Challenge App.

3. Don’t go shopping while you are hungry

Shopping when you are hungry is dangerous to your budget…and your health! If you shop while hungry, you are more likely to quickly eat processed foods and snacks and give in to cravings. So make sure you eat the right food Healthy meal Before you head to the stores or pack a healthy snack so you’ll never shop hungry again.

4. Shop at farmers markets and discount stores

Sometimes the best place to get good, healthy food on a budget is at your local farmers markets or a roadside stall. Not only is the food fresh and straight from the farm, but it is often cheaper because there is no middleman. But you don’t have to head to the countryside or the markets for affordable ingredients to cook with. Even just switching shopping from Coles and Woolworths to Aldi can mean you save $$$ every week.

5. Buy in season

Have you noticed that in one week, strawberries are worth $1 on a mini-game, and then a month later, they’re worth $5 on a mini-game? It’s all about the seasons. If you choose the freshest ingredients in season, you’ll keep your costs low… and you’ll prepare healthy meals because all the ingredients you use are fresh and local.

6. Don’t over-buy

Have you ever found yourself buying a lot of food (or a lot of the wrong food) and then having to throw out a lot of it? You are not the only one … in fact, single scan It shows that 43% of Australians do this regularly! So stick to your list, make sure you don’t over-buy, and you’ll find that you waste less and your budget stretches more.

7. Buy in bulk

This may seem to go against the previous advice, but it’s still a valid way to save money on your store. If you use too much of an ingredient regularly, why not buy it in bulk? For example, if you plan to eat a lot of brown rice next month, get it in a 1kg bag instead of a 500g bag so it’s generally cheaper. Also, if you plan to eat multiple healthy meals that include the same meat as chicken or ground beef, you can buy them in bulk, divide and freeze.

8. Reduce processed foods

When you plan healthy meals for your family, you will automatically reduce the amount of unhealthy processed foods spent. This is a budget win and a healthy win!

9. Serve in smaller amounts

When you start to be more aware of what you’re eating, you’ll stop loading up on your plate (and those of your family members). This means that you won’t need to spend a lot on ingredients and you won’t end up with a lot of waste at the end of each meal.

10. Make volume and freeze

If you buy your ingredients in bulk, why not cook in bulk as well, and then freeze extra servings? Not only will you save money on ingredients, but you’ll save time (which is totally valuable, right?). Here’s another related tip: If you buy a bunch of fresh ingredients but can’t get past them completely, see if you can freeze them for future recipes or Weight loss juices!

11. Enjoy your leftovers

If one of your healthy meals isn’t suitable for a freezer, you can at least put it in the fridge overnight and eat it the next day. Eating leftovers can save you a lot of time and money. to me one studySave an average of $150 a week just by eating leftovers instead of eating out once a week!

For more money-saving tips, check out our blog, 250 Money Saving Tips for Moms on a Budget.

250 Money Saving Tips for Moms on a Budget

6 healthy recipes if you’re trying to save money

1. Gluten-Free Hummingbird Cake – $1.28 per serving

This gluten-free hummingbird cake combines the flavors of banana, pineapple, and coconut into a delicious show-stopping cake, perfect for a special occasion, enjoyed as a dessert, or as an afternoon tea.

Get the recipe here

2. Pepperoni Potato Pizza Bake – $1.68 per serving

This is a big hit for both adults and kids! It’s only 320 calories per serving, uses pantry basics and only takes 10 minutes to prepare, then the oven does all the work. It’s a great family-friendly option for those busy weeknights.

Get the recipe here

3. Weetbix Healthy Chocolate Slice – 28 cents per serving

This recipe is the gift that keeps on giving! Once that’s done, it will become your regular chocolate recipe. At just 190 calories per serving, it satisfies your chocolate cravings but without the guilt!

Get the recipe here

4. Curry sausage – $1.65 per serving

You can’t get much cheaper basic ingredients than sausage and rice. Add some curry powder and vegetables and you’ll have a delicious meal that can feed the whole family without making a huge impact on your food budget.

Preparation time 10 minutes, cooking time 30 minutes, enough 6,361 calories


  • 1 cup basmati rice
  • cooking oil spray
  • Lean sausages of choice
  • 1 red onion
  • 1 cup sliced ​​mushrooms
  • 1 small sweet potato, grated
  • 1 tablespoon curry powder
  • 1 canned tomato, cut into cubes 400g
  • 2 cups chopped baby spinach


  1. Cook the rice according to package directions.
  2. Lightly spray a skillet with cooking oil over medium-high heat. Add sausage and cook for 5-6 minutes, until completely browned. Lift the skillet and set aside.
  3. Add the onion, mushrooms, and sweet potatoes to the skillet and cook for 4-5 minutes, or until the sweet potatoes are softened and the mushrooms release their juice.
  4. Cut the sausage into 2 cm slices. Return to skillet with curry powder and stir well then add tomatoes. Leave in the boi, then reduce to a simmer for 20 minutes.
  5. Before you’re ready to serve, add baby spinach and cook for 1 minute or pull until wilted.
  6. Divide the rice and curry sausage evenly among 6 serving bowls.
  7. Leftovers can be stored in an airtight container in the refrigerator for 3-4 days or frozen for up to 3 months.

5. Low Carb Chocolate Peanut Butter Cups – 27°C per serving

These are so delicious when you’re craving something sweet but don’t want to get off track for your weight loss goals. Only 128 calories per serving.

Get the recipe here

6. Mac & Cheese Tuna & Pumpkin – $1.20 per serving

Mac and cheese can be described as the ultimate comfort food, as this version contains high-protein tuna and pumpkin for a healthy twist. Only 335 calories per serving.

Get the recipe from the Challenge Recipe Center

More of our favorite healthy meals on a budget

Ready to start meal planning and preparation? Here are some of our community’s favorite healthy meals – all at a very low cost per serving:

For more recipes, join our 28 Day Weight Loss Challenge!


Our 28 day weight loss challenge IFor MUMS, a weight loss and healthy eating plan designed by moms to help them manage their health and fitness.

Our Challenge is home to over 3,000 delicious recipes, fat-burning workouts, and 24/7 support to help moms achieve their weight loss goals.

Every month we have 28 day weight loss challenge Themed, targeting things like cutting back on sugar, budget recipes, picky eaters, recipes with 5 ingredients or less, and more.

You can find out the topic of this month’s challenge Here.

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Written by Joseph

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