How do I make cheap healthy meals?
Build them on beans, oats, eggs and frozen veg. But the cheapest mince has about four times the unhealthy fat of extra-lean. Using less of it may make the leaner pack affordable.
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What are the cheapest healthy foods?
Beans and lentils come first. The BHF says plant proteins are generally the cheapest way to get protein. They’re also lower in saturated fat than meat.
Next come oats, eggs, frozen veg and tinned fish. Dietitians at the BDA list eggs, tinned beans and tinned fish as good value protein.
| Food | Why it’s good value | Use it in |
|---|---|---|
| Beans, lentils, chickpeas | Generally the cheapest protein. Count as 1 of your 5 A Day. | Chilli, curry, soup, Bolognese |
| Porridge oats | Cheaper than many cereals | Porridge or overnight oats |
| Eggs | Good value protein | Omelette, or eggs on toast |
| Frozen veg and fruit | Count towards 5 A Day, can be cheaper and waste less | Peas in rice, berries on porridge |
| Tinned fish | Cheaper than fresh. Sardines, mackerel and pilchards are oily fish. | On toast, in pasta or a jacket potato |
| Wholegrain bread, pasta, rice | Don’t always cost more than white | The base of any meal |
| Bananas, apples, satsumas | Good value snacks, no prep | Snacks and lunchboxes |
Sources: BHF: eating well on a budget; BDA: eat well, spend less; NHS: 5 A Day
Frozen and tinned veg count too. A portion is 80g of fresh, canned or frozen fruit or veg. Beans count only once a day, however many you eat.
Wondering if frozen is as good? See frozen vs fresh vegetables. Next time you shop, put three foods from the table in your basket.
What are good cheap healthy dinners?
Cook from scratch with the foods above. The BDA calls meals like these low cost and in line with healthy eating guidelines.
| Dinner | What keeps it cheap |
|---|---|
| Chickpea and veg curry with brown rice | Tinned chickpeas in place of meat |
| Lentil Bolognese with wholewheat pasta | Half the mince, a tin of lentils |
| Cottage pie with peas and carrots | Baked beans in the filling, frozen veg on the side |
| Chicken thigh and veg stew with couscous | Frozen or skin-on thighs, skin taken off before cooking |
| Tuna and sweetcorn pasta bake | Tinned fish and tinned sweetcorn |
| Jacket potato with beans or tinned fish, and salad | Potatoes and a tin from the cupboard |
| Cheese and veg omelette with brown toast | Eggs and whatever veg is left |
Sources: BDA: eat well, spend less; BHF: eating well on a budget
Every dinner has a starchy food, as the NHS suggests at least 1 with each main meal. No dinner has to be perfect. The NHS says to get the balance right over a day or even a week.
The BDA also suggests a meat free meal or day at least once a week. For more meat free protein, see vegan protein sources. Pick two dinners for this week.
Is cheap mince healthy?
Not on its own. The BHF says the cheapest mince has around four times as much saturated fat as extra-lean. The BHF calls saturated fat the unhealthy kind.
Here’s the fix from the top: use less mince. Swap half for beans or lentils, and the fat goes down. If you need less meat, the BHF says leaner mince might become affordable.
Two ways to make cheap mince healthier
- 1
Use less
Swap some mince for beans, lentils and veg in Bolognese, chilli, stews or pie.
- 2
Buy leaner
Put the money you save towards a leaner pack.
- 3
Or skim it
Cook the cheap mince the day before and chill it in the fridge.
- 4
Lift the fat
Next day, take the hard fat off the top, then reheat.
Source: BHF: eating well on a budget
Chicken works the same way. Skin-on pieces with bones are cheaper, but the skin has saturated fat. Take it off before you cook.
How do I do cheap meal prep?
Cook a big batch, then split it into portions. The BHF says a fifth to a quarter of the food we buy is wasted. Freezing what you won’t eat in time cuts that waste.
Fridge time is short, though. The Food Standards Agency says to eat leftovers within 48 hours, or freeze them.
One batch cook, a week of cheap meals
- 1
Cool fast
Split into small boxes. Into the fridge within 1 to 2 hours.
- 2
Fridge 2 days
Keep the next 2 days of meals in the fridge.
- 3
Freeze the rest
Label each box with what it is and the date.
- 4
Reheat once
Heat until steaming hot all the way through.
Cooking for one? Freeze single portions. The BHF says bread won’t go mouldy or stale in the freezer, so take out slices as you need them.
Leftover veg makes soup, with a tin of beans to fill it out. For box ideas, see lunch meal prep.
How do I eat healthy on a budget when I shop?
Plan first, then shop. The BDA says special offers are not always the cheapest option, so check the price per kilo.
Your cheap healthy shopping checklist
- Plan your main meals, check what you have at home, then write a list.
- Shop after you have eaten, not on an empty stomach.
- Compare the unit price, such as the price per kilo, not the pack price.
- Look on the top and bottom shelves, and try value brands and loose fruit.
- Ask staff when food is reduced, then use it by its date or freeze it.
- Pick tins in water or juice with no added sugar or salt.
Sources: BDA: eat well, spend less; BHF: eating well on a budget; NHS: 8 tips for healthy eating
That last one matters. The BHF says value tins sometimes have sugar and salt added. On any label, more than 1.5g of salt per 100g is high.
More than 10 weeks pregnant, or have a child under 4? You may get Healthy Start money for milk, fruit, veg and pulses. In Scotland it’s Best Start Foods.
For a full week of meals, see the healthy meal plan.
When to speak to a GP
Have a medical condition or special diet? A registered dietitian (a qualified food and diet expert) can help. See a GP if:
- You’ve lost a lot of weight without trying over the last 3 to 6 months. The NHS lists this as a sign of malnutrition, which means not getting enough nutrients.
- You’ve lost interest in eating and drinking, feel tired all the time or weak, or get ill often and take a long time to recover.
- You’re worried a child or older person in your care may not be getting enough to eat, or a child isn’t growing or gaining weight as expected.
- You worry a lot about your weight or shape, eat very little, have strict food routines, or make yourself sick or take laxatives after eating. These can be signs of an eating disorder, so see a GP as soon as you can.
You can also call the eating disorder charity Beat on 0808 801 0677. Can’t afford food? A Trussell Trust food bank usually needs a referral, for example from a health care professional, social worker or school.