With over 30 years of experience (having worked alongside top chefs like Bill Granger and Tetsuya Wakuda, and leading the VIP kitchen at Google) AND a five-time World Gourmand Cookbook Award winner and author of six acclaimed cookbooks, Bridget Foliaki-Davis is a culinary powerhouse. However, as a nutritionist and founder of Bridget’s Healthy Kitchen, she is particularly passionate about empowering women to embrace healthier eating habits. Here are her top five easy tips for creating cheap healthy meals – that taste as good as the fine dining fare for which she is famed!
Cheap, healthy and delicious meals
In today’s climate, where many of us are feeling the financial pinch, eating well on a budget has
become more important than ever. With grocery prices on the rise, eating well might feel
challenging, but with the right strategies, you can still savour nutritious and delicious meals
without breaking the bank. Whether you’re looking to cut costs or simply make your food dollars
stretch further, these tips will help you navigate your way to a healthier, more affordable diet.
From prioritising whole foods to getting creative with leftovers, there are plenty of ways to
nourish your body without compromising on quality.
1. Choose wholefoods over supplements
One of the most cost-effective ways to nourish your body is by prioritising whole foods instead
of relying on supplements. Whole foods like fruits, vegetables, legumes, and whole grains
provide a wide range of nutrients that are essential for your health. Seasonal and locally grown
produce can be particularly affordable. Incorporating a variety of colourful vegetables and eating
fruit in moderation ensures you get a mix of vitamins and minerals, while legumes like lentils
and chickpeas offer a budget-friendly source of protein and fibre. Whole grains such as quinoa
and buckwheat are excellent for gut health and can be more affordable when purchased in bulk.
2. Shop smart
To stretch your grocery budget further, it’s important to shop strategically. Buying in bulk is a
great way to save money, especially on staples like quinoa, seeds and nuts. Consider
purchasing frozen or canned vegetables, which are often cheaper than fresh ones and can be
just as nutritious. Opt for store brands over name brands, as they are usually more affordable
without sacrificing quality. Don’t overlook local greengrocers, markets, and farm stands, where
you can often find fresh produce at lower prices. Shopping online when “click and collect” is
available can also help you compare prices and avoid impulse purchases, making it easier to
stick to your budget.
3. Embrace home cooking and meal prep
Cooking at home is one of the best ways to save money and ensure you’re eating nutritious
meals. By preparing meals in large batches, you can portion them out and freeze them for later,
reducing food waste and saving time during busy weeks. Focus on simple recipes with a few
ingredients to keep costs down while still enjoying delicious, healthy meals. Investing a little time
in meal prep each week can significantly reduce your food expenses and help you avoid the
temptation of expensive takeout.
4. Grown your own hers and veggies
Even if you don’t have a sprawling garden, growing your own herbs and vegetables can be a
fun and cost-effective way to supplement your meals. Start with easy-to-grow herbs like basil,
mint, and parsley, which can thrive in small pots on a windowsill or balcony. These fresh herbs
not only add vibrant flavours to your dishes but also save you from spending extra at the store.
If you have more space, try growing vegetables like tomatoes, lettuce, or cucumber. Harvesting
your own produce is not just satisfying—it’s also a great way to reduce grocery costs.
5. Create your own snacks
Pre-packaged snacks can be expensive, especially when choosing the healthier options like
gluten-free, sugar-free, or dairy-free. Save money by making your own snacks at home. Simple
recipes like these kale chips, healthy gut gummies, or no-bake chocolate protein cookies are
easy to prepare and much more affordable than store-bought options. By taking control of what
goes into your snacks, you not only save money but also ensure that you’re eating healthier,
more nutritious foods.
In times when every dollar counts, making thoughtful choices about what and how we eat can
have a big impact on both our health and our wallets. By embracing whole foods, shopping
wisely, and finding joy in home-cooked meals, you can turn budget-friendly eating into a
rewarding experience. Remember, eating well doesn’t have to mean spending more. With a little
planning and creativity, you can prioritise your health while keeping your finances in check.
Bridget Foliaki-Davis is a renowned chef, nutritionist and the founder of Bridget’s Healthy Kitchen.
She is on a mission to transform the wellness industry with healthy, gut-friendly food that actually
tastes good. The next dates for her 28 Day Boost Camp will be Sept 9, October 28 and December 2.
