Today, many of us are feeling the pinch of the cost-of-living crisis.
Rising prices for essentials such as rent and transport can leave fewer funds available for our weekly food shop.
It can be tempting to reach for cheap ultraprocessed foods, which lack nutrition and are loaded with additives and artificial ingredients.
But, with some planning and creativity, it is possible to eat well on a budget without sacrificing nutrition or flavour.
In this blog, we'll explore some strategies to help you make the most of your food budget.
Cook at home
Eating out can quickly drain your budget.
Cooking at home not only saves money but also allows you to control the ingredients and portion sizes, meaning more often than not it is also the healthier option.
If you’re not used to cooking at home, experiment with simple, budget-friendly recipes that you can find online. Jack Monroe’s website Cooking on a Bootstrap has a wealth of budget recipes to try, including those made just from store cupboard ingredients for days when you don't have anything fresh.
Consider making extra to have leftovers for your lunch or dinner the next day – this often reduces the per-portion cost.
Plan your meals
One of the most effective ways to save money on food is by planning your meals in advance. Start by creating a weekly or monthly meal plan.
Consider the ingredients you already have in your pantry and fridge and build your meals around those items. This reduces food waste and ensures that you use what you have before it goes off.
You might find that a meal planning app helps.
Shop smart
When grocery shopping, it's essential to be a savvy shopper. Make a shopping list and stick to it.
Avoid impulse purchases and stay away from the supermarket aisles where ultraprocessed items (ready meals, cakes, crisps…) are typically found. Instead, focus on where fresh produce and whole foods are located.
If you have the storage space, buy in bulk
Buying non-perishable items in bulk can be a cost-effective way to stock up on staples like rice, pasta, beans and canned vegetables – especially where there are sales or discounts in the supermarket or online.
But, be sure to stick to your list and don’t get enticed by discounts to buy things you don’t need – see above!
Buy whole foods
Generally choose whole foods over pre-made packaged food.
A good example of this is choosing to make porridge from oats, milk and a little bit of honey rather than buying a pot of ready-made porridge, which will inevitably be more expensive and may contain additives.
Embrace plant-based meals a few times a week
Meat is often the most expensive component of a meal, so swapping it out a few times a week can have a positive impact on your wallet.
But, with the exception of processed meats, it is generally highly nutritious and an important source of protein. Simply omitting meat will often leave you not eating enough protein - leaving you hungry.
Instead, make sure you include plant-based proteins such as beans, lentils, chickpeas, tofu and tempeh into your diet. Eggs are also a good option. These are not only budget friendly but also nutritious.
Buy seasonal produce
Choose fruits and vegetables that are in season – these are usually more abundant and, therefore, cheaper. If you have freezer space, you can also buy extra and freeze it for later use.
You could subscribe to a fruit and veg box delivery service such as Oddbox, which 'rescues' surplus produce from growers in the UK, minimising waste and keeping costs down.
Minimise food waste
Food waste can be a significant drain on your budget. Be mindful of expiration dates, and use leftovers creatively. You can turn yesterday's roasted vegetables into a delicious soup or salad, or use leftover rice to make fried rice.
Consider community resources
If you're facing extreme financial hardship, don't hesitate to explore local community resources, such as food banks (e.g. Trussell Trust), which can help bridge the gap during tough times.
Conclusion
Eating on a budget during a cost-of-living crisis requires planning and thoughtful choices. By creating meal plans, shopping strategically and making the most of your resources, you can enjoy nutritious and satisfying meals without breaking the bank.
Remember that small changes in your food habits can lead to significant savings, helping you to navigate the challenges of these uncertain times while still maintaining a healthy and delicious diet.
We can help you with this. Book a free 15-minute chat with me to find out more.
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