Budget-friendly grocery shopping

Plant-based proteins like beans, lentils, chickpeas, and tofu are healthy, filling, and cheaper than meat. Try swapping minced beef with lentils in spaghetti bolognese or use tofu instead of chicken in curries or stir fries. Search ‘tofu’ or ‘lentils’ in our heart-healthy recipes for ideas and meal inspiration.

Eggs or canned fish, like tuna or salmon, are also budget-friendly options that are easy to prepare. If you do buy meat, look for leaner, cheaper cuts, and use in smaller amounts, paired with plant-based proteins to make meals go further.

Buying fruits and vegetables that are in season is cheaper, and fresher too! If you have space, buy extra seasonal produce to freeze and enjoy throughout the year. For example:

• Buy broccoli or cauliflower when they’re cheaper, chop them, and freeze in zip-lock bags to use in stir fries, soups, curries, or casseroles.
• Pick up seasonal fruits like strawberries, bananas or mangoes, slice and freeze for smoothies or delicious toppings for yoghurt.

Farmers markets often sell fresh, seasonal fruits, vegetables and other produce at cheaper prices. It’s also a great way to support local growers! If you’re shopping later in the day, vendors might offer discounts to clear their stock.

Ever seen fruits and vegetables that look a little wonky, have small marks, or are odd sizes? This “imperfect” produce is just as healthy and delicious, and often sold at a lower price. Check your supermarket, local grocer, market or online for these options to save money and reduce food waste at the same time.

Canned and frozen fruits and vegetables are a budget friendly and healthy option, especially when fresh produce isn’t available or in season. Look for low- or no-added salt canned vegetables and choose canned fruit in natural juices instead of syrup.

Pre-cut and prepared packaged foods, like grated cheese, pre-prepared meat or pre-chopped vegetables, can be convenient options when you are time poor. However, they tend to cost more than less processed alternatives. Think about what works best for your schedule, budget, and needs.

Supermarket home-brand products are often cheaper than big-brand names but are just as good in quality and nutrition.

Buying larger packs or bulk of staple ingredients you use often can save you money over time. Just make sure you have room to store it properly, so it doesn’t go to waste. Pantry items like canned fruits and vegetables, brown rice, wholemeal pasta, and canned fish are great bulk buys. Bulk packs of meats, like chicken or mince, can also be divided into smaller portions and frozen for up to 3 months.

Check unit prices on supermarket shelf labels or online. Unit prices help us to easily compare the price of products by showing the cost per weight or volume (e.g. per kg/g/ml) so you can find the best value for money, not just the lowest sticker price.

Take advantage of supermarket specials and sale items to save even more. Planning your shop around discounts can help stretch your grocery budget further. Try using different grocery apps or websites to find the best buys across different supermarkets near you!