Weight Loss on a Budget

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Losing weight doesn’t need to be stressful or expensive and with a few tweaks to your diet here and there you’ll find yourself and your wallet feeling better in no time


Starting a new diet can sometimes seem daunting and many weight loss fads include pricey vitamins, shakes or fitness classes. But losing weight doesn’t need to be that complicated or expensive and can often save you money. Here are my top tips for eating better on a budget.

Cook at home more

There’s no doubt that buying lunch at the local eatery or at the drive through is a lot easier than having to prepare your lunch in the morning but even doing this a couple of times a week can quickly add up in your food budget. Doing some basic meal prep on the weekend so that you have some different things to throw together in the morning not only provides you with generally a much healthier midday meal, but can also save you a lot. Same with dinners – a couple of meals a week for a family of four can quickly drive up the weekly food bill. Spending a bit of time at the end of the day preparing an easy meal will not only save you money but also provide a much more balanced meal for the whole family (and maybe some healthy leftovers for lunch the next day!)

Watch your meat portion

Meat including beef, lamb, chicken and pork still makes up a large proportion of the Australian diet and as a result, our food budget. When we consider that we only need on average about 80-120g of meat at lunch and dinner (depending on your size and activity level), then we can often drastically reduce the amount of expensive meat we include in our meals. By bulking out meals with plenty of beautiful vegetables we reduce the amount of saturated fat and calories in our meal as well as the cost. Maybe even consider swapping for some cheaper protein options like eggs, tinned tuna or cans of beans or lentils – both lighter on the waistline and the wallet.

Plan weekly meals, make a shopping list and stick to it

The biggest trap for many families is going to do the big weekly grocery shop without a well-considered shopping list. This often leads to over-buying and as a result, a lot of over-eating or food waste. By planning what you and the family are going to have for the week, writing down only what you need and sticking to it when you’re at the shops you can easily save enough each week to put towards that holiday you’ve been hanging out for. While you’re shopping don’t be fooled by the specials, especially the multi-buys – these only encourage over-spending and over-eating.

Swap fresh for frozen

A common issue faced by those wanting to eat healthier is that fresh fruit and vegetables can be more expensive, but now with the variety of cheap frozen fruit and vegetables ever expanding this needn’t be the case. By buying frozen vegetables you are reducing your meal preparation time as well as reducing the cost – firstly when you buy it and then by reducing your food waste. The variety of frozen fruit has also improved over recent times, which is fantastic news for fans of cheap, delicious smoothies for breakfast. By keeping a variety of your go-to fruit and vegetables in your freezer you’re also less likely to stock up on that ice cream, potato chips and frozen pizzas or party food. Win-Win!

If you want more fantastic ideas like these as well as more personalised advice for you and your lifestyle, don’t hesitate to book in an appointment with any of our skilled dietitians.


Tell us about your dieting experience in the comments, or book an appointment with us today and let's discuss your goals!

Solutions With Food

SpringRuth Burton