Eating Well on a Budget: Sustainable and Affordable Nutrition in Tough Times
- Esther Parker
- Apr 10
- 5 min read
With the rising cost of living, putting healthy food (or sometimes any food) on the table can feel like an uphill battle. But eating well doesn’t have to break the bank. By making small, sustainable choices, you can nourish yourself and your family while saving money and reducing waste. Some of these ideas take time and passion - like gardening for instance - but they offer long lasting benefits not only for your body and wallet, but also your mental health.
Here’s are some ways to eat healthily, that benefits both your wallet and the planet (and may even make you happier).
1. Grow Your Own: Gardening for Fresh, Cheap Food
Starting a small vegetable garden can be one of the most rewarding and cost-effective ways to eat well. I know this is not a small task. The ups and downs of food growing can test you, but starting small and learning from mistakes is key.
Even if you don’t have a backyard, you can grow herbs, salad greens, and cherry tomatoes in pots on a balcony or windowsill. Community gardens are also a great option if space is limited. Not only does growing your own produce save money, but it also reduces food miles and packaging waste.
Tips to get started:
YouTube or Gardening Australia videos
Choose easy-to-grow vegetables like lettuce, spinach, and radishes.
Use kitchen scraps to regrow spring onions, celery, or potatoes.
Start a compost bin to create nutrient-rich soil for your garden - in many councils areas, you can get a rebate for the cost of your compost bin.
Join local seed swaps or gardening groups for free resources and advice.
Got really good and growing one thing? Search for local food swaps in your area - give them your excess and get a bounty in return.
2. Embrace Food Rescue and Discount Programs
Many organisations across Australia rescue surplus food from supermarkets, restaurants, and farms, redistributing it to those in need. Even if you’re not eligible for food relief, you can still take advantage of apps and services that sell discounted groceries near their best-before dates.
Where to look:
OzHarvest: Offers food rescue services and community markets.
SecondBite: Works with food retailers to redistribute unsold produce.
Too Good To Go & Yume: Apps that let you buy discounted food that would otherwise go to waste.
Local markets and online wholesalers (e.g. Farmers Pick, Good & Fugly): Often sell ‘ugly’ but perfectly good produce at a discount.
3. Buy in Bulk and Plan Meals
Buying staple ingredients like oats, rice, legumes, and flour in bulk can save money in the long run. Planning meals around these affordable basics means you can stretch your budget while still enjoying nutritious meals.
A really important note here is to look in your cupboards before you shop. You may do this naturally with the fridge, but when did you last see the back of your pantry? Make sure you use all the rice, pasta, flour, lentils, tinned foods before they go out of date.
Simple meal-planning tips:
Make a weekly meal plan and shop with a list to avoid impulse buys.
Cook large batches and freeze portions for busy days.
Use versatile ingredients like lentils, chickpeas, and eggs to create multiple meals.
Avoid pre-packaged and heavily processed foods, which are often more expensive per serving.
4. Eat More Plant-Based Meals
Meat is one of the most expensive grocery items, and while it has its place in a balanced diet, reducing meat consumption can significantly cut costs. Plant-based proteins like beans, lentils, tofu, and eggs are not only budget-friendly but also better for the environment.
Affordable protein swaps:
Replace half the meat in mince-based dishes with lentils or grated vegetables.
Use canned beans in soups, stews, and salads.
Buy whole chickens instead of pre-cut pieces to make multiple meals, including using the carcass for a stock base.
Opt for cheaper cuts of meat like chicken thighs, which are often more flavourful and versatile.
5. Reduce Food Waste
Australians waste an estimated 7.6 million tonnes of food each year, costing the average household over $2,000 annually. Reducing waste saves money and helps the environment.
Ways to minimise food waste:
Store food correctly: Use airtight containers, freeze leftovers, and keep herbs fresh in a jar of water.
Use vegetable scraps to make stock.
Embrace ‘leftover nights’ where you repurpose odds and ends into stir-fries, soups, or wraps.
Check use-by dates and rotate items in the fridge and pantry - try using a system, e.g. 'top to bottom' where the bottom shelf is everything that needs to be eaten first.
6. Cook at Home More Often
Eating out or ordering takeaway regularly adds up quickly. Cooking at home is far cheaper, and with a little planning, it doesn’t have to be time-consuming.
Time-saving cooking tips:
Cook in bulk and freeze meals for busy nights.
Invest in a slow cooker or pressure cooker for easy one-pot meals.
Keep a few quick, go-to meals on hand, such as omelettes, pasta dishes, or stir-fries.
Get the whole family involved in cooking to make it fun and educational.
7. Shop Smart and Seasonally
Seasonal produce is cheaper, fresher, and often more nutritious. Shopping at farmers’ markets or direct from growers can also save money while supporting local businesses.
Smart shopping habits:
Buy fruit and veg in season and freeze extras for later.
Compare prices between supermarkets, markets, and bulk stores.
Consider supermarket ‘home brand’ items, which are often the same quality as name brands but much cheaper.
Take advantage of loyalty programs and discounts.
8. Compost to Close the Loop
Even with careful planning, some food scraps are unavoidable. Instead of sending them to landfill, start a compost bin or worm farm. Composting not only reduces waste but also creates nutrient-rich soil for your garden.
How to compost effectively:
Watch some videos online to help you choose which system will work best for you.
Balance food scraps (fruit, veg, coffee grounds) with dry materials (leaves, paper, straw).
Avoid dairy, meat, and oily foods to prevent odours and pests.
Turn the compost regularly to speed up decomposition.
Use compost in your garden to enrich the soil and improve plant health.
Watch some videos online to help you choose which system will work best for you.
Eating well on a budget is all about making smart, sustainable choices. By growing some of your own food, reducing waste, shopping wisely, and embracing affordable ingredients, you can nourish your body without overspending. These simple steps also benefit the planet, making your diet more sustainable in the long run.
With a little planning and creativity, you can enjoy nutritious meals while keeping costs down—proving that good food doesn’t have to cost the earth.
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