In an ideal world many of us would try growing our own fresh fruits and vegetables to be healthier and to save a few dollars, but it’s not always that easy. However, there is good news. You can make significant savings to your food bill by being aware of where you spend most of your money each week and then utilising simple techniques to help cut back without compromising nutritional quality or taste. In fact, being more aware of cost-cutting techniques may also help you to lose weight, if you need to, without even realising you’re doing it.

PLAN MEALS

The most important thing you can do to manage your food budget is to plan your meals each week. If you consider how many times you spend $20 at the local corner store or petrol station, the amount adds up. Planning your meals means you can make them last a couple of days as well as using leftovers for lunches. Prepare main meals consisting of lean meat, chicken and fish, plus buy vegetables in bulk (it’s much cheaper to purchase larger quantities) to ensure the recommended daily intake of two to three cups. Casseroles, stir-fries and mince can either be reheated over several days or reworked into a number of different recipes so no wastage occurs.

SHOP REGULARLY

If you don’t have food in the pantry to make a meal, you’re 
likely to buy a takeaway meal that could cost at least the equivalent of two homemade ones. So it really is worth the effort to go to the supermarket each week and stock up on pantry staples. Key items to keep on hand include tuna, eggs, pasta, pasta sauce, cheese, frozen vegetables and potatoes, all of which can be converted into a quick, nutritious dinner in just five to 10 minutes.

BUY DIRECT

Surprisingly, a number of meat and livestock outlets sell produce direct to the consumer at competitive prices. For example, free-range eggs can be found at growers markets and local outlets for up to half the supermarket price. You may have to drive out of town or make a few phone calls to track down suppliers, but you will be surprised 
by how much you can save when you buy direct. Buying in bulk can be particularly helpful for large families.

KNOW YOUR PROTEINS

Generally speaking, it’s the fresh produce items, including meat and vegetables, that increase your grocery bill quickly. However, there are 
a few tricks to bring down the cost of these items. Proteins, including eggs, can be a great substitute for a red meat 
meal each week. Try cheaper cuts of meat, such as mince, which can be easily bulked 
up with beans or lentils. 
You can also save money by buying frozen and canned foods, including varieties of tomatoes, beans, peas, broccoli and cauliflower 
– items that can be affected by seasonal price hikes. Frozen vegetables have been snap frozen so they contain the same amount of nutrients as fresh vegetables; overcooking your vegetables is what actually results in 
loss of nutrients.  

HOMEMADE FOODS

Packaged foods, including varieties of meat, crumbed fish and chicken, pies, chips and desserts, can bump up your grocery bill yet they 
are meals that can be prepared at home, in bulk, 
for a fraction of the cost. 
Set aside an afternoon to crumb your own meat, 
bake pies and muffins and even make a custard or pudding. You’ll notice the difference in both the 
flavour and price.

PRODUCE 
MARKETS

Considering you can purchase a tray of your favourite fruit for the same price as a few pieces at the grocery store, it really does make sense to make a trip to the wholesale markets each week, particularly if your family goes through large volumes of fresh produce. Better still, organise a co-op with a few friends and take turns each month to stock up on your fresh produce.

SPECIALS

Supermarkets don’t spend hundreds of thousands of dollars on advertising for nothing, so make the most of the advertising material that finds its way into your letterbox each week and you can save money by purchasing items when they are on sale. Take advantage of discount supermarkets in your area and try to buy non-branded items that often contain identical contents to the name brand alternative.  

CUT BACK

Cordial, fruit juice, biscuits and confectionery offer little nutritional value and have relatively high price tags. Slashing these items from your weekly grocery shopping will not only save you many unnecessary kilojoules but also a significant amount of cash. Remember, if the food is in the cupboard, the likelihood is you will eat it, even if it is “just for guests”. 
If you like to keep some biscuits or chips handy for visitors, keep minimal quantities only.

SERVE SOUP

A number of studies have found that enjoying a clear, broth-style soup before your meal results in eating up to 
20 per cent less at dinner time. Not only will this help with weight control and increase your intake of nutrient-rich vegetables, it also means less reliance on the relatively expensive meal options of meat and fresh vegetables.

Tips for smarter grocery shopping:

- Always write a shopping list.

- 
Make time to go to the supermarket each week.

- Commit to eating only what 
is in the fridge or pantry for 
a week at a time.

- Shop online.

- 
Visit growers markets or fresh food markets in your local area for the cheapest fresh produce.

- 
Buy meat in bulk from the butcher and freeze it.

- 
Make meals that yield 
leftovers for lunch the next day.

- 
Bulk up meals with frozen vegetables, lentils and rice.

- 
Eat soup before dinner to reduce your appetite.

- 
Halve the mince portion 
in recipes and substitute 
with beans.

TOP 10 CHEAP EATS

1 Omelette

2 Frittata

3 Savoury mince pie

4 Tuna mornay

5 Salmon rissoles

6 Niçoise salad

7 Chilli con carne

8 Stuffed potatoes

9 Soup

10 Casserole