Eating well on a grocery budget in Australia

Eating healthily does not require an expensive grocery shop

There is a persistent idea that eating well is expensive. For some specific products — certain supplements, premium proteins, specialty health foods — this is true. But the basic building blocks of a nutritious diet are, in most cases, among the cheapest foods available. The expensive parts of a typical supermarket shop are usually processed snacks, convenience foods, premium branded items and alcohol — not wholesome basics.

The cheapest nutritious foods in an Australian supermarket

Legumes. Dried lentils, chickpeas, kidney beans, split peas and canned versions of all of these are among the cheapest foods per serve in the entire supermarket. They are high in protein, fibre and a range of micronutrients. A 500 g bag of dried red lentils costs under $3 and makes enough soup, dahl or curry for six to eight serves.

Eggs. One of the most versatile and nutritious foods available at any price point. A dozen home-brand eggs costs roughly $4 to $6, delivering protein, vitamins and healthy fats at a very low per-serve cost. Our cheap breakfast guide covers egg-based options in more detail.

Rolled oats. Cheap per serve, filling, high in fibre, and versatile as a breakfast or in baking. Home-brand rolled oats cost a fraction of packaged granola or premium cereals.

Frozen vegetables. Frozen broccoli, peas, corn, spinach and mixed vegetables are nutritionally comparable to fresh equivalents — they are frozen at peak ripeness. They are cheaper than fresh, have no waste, and last indefinitely in the freezer. Using frozen vegetables as a supplement to fresh produce lowers cost without lowering nutrition.

Seasonal fresh produce. In-season fruit and vegetables are cheaper and more nutritious than out-of-season equivalents. Buying whatever is in season and cheapest at the moment is both the healthiest and most affordable approach to fresh produce. Our spring produce guide and summer produce guide cover what is worth buying right now.

Canned fish. Tinned tuna, salmon and sardines are affordable, high-protein, rich in omega-3 fatty acids and require no preparation. They are substantially cheaper than equivalent fresh fish per serve.

Where the grocery health halo costs most

Specialty health products. Protein bars, greens powders, superfood blends, specialty seeds and "functional" foods are heavily marketed and expensive per serve. The nutritional value of most can be replicated with whole foods at a fraction of the cost. Plain rolled oats, eggs, lentils, and fresh fruit deliver similar nutrition profiles without the premium price.

Pre-cut fruit and vegetable packs. Convenient, but expensive per 100 g compared with buying whole. Cutting a watermelon or pineapple yourself takes minutes and costs significantly less. Our pre-cut foods guide covers this in detail.

Organic produce at premium prices. Organic produce costs more and the health evidence for significant nutritional superiority over conventionally grown food is not conclusive for most categories. If budget is a constraint, buying conventional produce and washing well is a sensible approach. Our organic labels guide covers what the labels actually mean.

A simple weekly framework

A nutritious weekly shop built around value foods might include:

• A bag of dried legumes and several cans of beans
• A tray of eggs
• Rolled oats for breakfasts
• Three to four in-season vegetables (fresh or frozen)
• Two to three seasonal fruits
• A portion of affordable protein (drumsticks, canned fish, budget mince, tinned tuna)
• Home-brand dairy (milk, yoghurt)
• Pantry staples (rice, pasta, tinned tomatoes)

This framework covers the nutritional bases and costs significantly less than a shop that leans on convenience and branded products.

Comparing prices across retailers

For your weekly nutritious staples, run a search on TrolleyChecker to compare prices across Woolworths and Coles before each shop.