Last January we discussed the importance of feast over famine and nourishing ourselves through the colder often bleak month (unless you’re off to the sunshine and in which case I’m rather envious). This year, I am more aware than ever of building client programmes with budget friendly food in mind and show that it really is possible to eat healthily on a budget.
January often arrives with great intentions but tighter finances. After the excesses of December, many of us are keen to reset eating habits but the idea that healthy food is expensive can feel a major barrier. In truth, eating well in January can actually be one of the most affordable times of year if you have the time to approach it with a little bit of planning.
Whilst I often extol their benefits, healthy eating doesn’t require superfoods, supplements or exotic ingredients found only in delis and health food stores. It can indeed be very simple by choosing foods that nourish your body while stretching your budget.
1. Start with a meal plan (and stick to it)
One of our biggest food money drains is impulse buying. A simple weekly meal plan, even a rough one, can save a surprising amount.
Before shopping:
• Plan 3–4 main meals you can rotate: eg. a stir fry, a curry, a mince based dish and a tray bake (veg and protein)
• Choose meals that share ingredients
• Check your cupboards, freezer and fridge first before guessing what you have
A clear plan helps us buy only what we need and reduces food waste – one of the UKs biggest hidden household costs.
2. Embrace seasonal winter produce
January is peak season for some of the cheapest and yet still nourishing vegetables.
Budget-friendly winter staples include:
• Carrots
• Cabbage
• Onions
• Leeks
• Swede
• Potatoes
• Parsnips
These vegetables are all relatively cheap, filling, high in fibre and excellent for gut health and immunity. They’re perfect for soups, casseroles, traybakes and slow-cooked meals.
3. Protein doesn’t have to be expensive
Protein is often where food costs creep up, but there are plenty of affordable options.
Low-cost protein sources:
• Lentils (red, green, tinned or dried)
• Chickpeas and beans
• Eggs
• Tinned fish (sardines, mackerel, tuna)
• Frozen chicken thighs
• Minced meat (used wisely, bulked with veg)
Combining plant protein with small amounts of animal protein keeps meals satisfying without inflating the supermarket bill.
4. Make friends with your freezer
Firstly – start with clearing it out and remove anything that’s been lurking more than 3 months! Frozen food is often one of the most underrated tools for healthy eating on a budget.
Frozen vegetables:
• Are often cheaper
• Last longer
• Retain nutrients
• Reduce food waste
Frozen berries, peas, spinach, and mixed vegetables are ideal for soups, curries and quick meals. Cooking in batches and freezing portions also saves time and money later in the month. I usually resist asking clients to batch cook as it can feel like a lot of prep time (effort!) is required. If your January weekends are quieter, however, this might be a time to test the efficiency.
5. Batch cook to save money and energy
I usually resist asking clients to batch cook as it can feel like a lot of prep time (effort!) is required. If your January weekends are quieter, however, this might be a time to test the efficiency:
• Cheaper per portion
• Less temptation to buy takeaways
• Always have a healthy option ready when you haven’t had time to shop or cook
Soups, curries and casseroles all freeze well.
6. Use warming foods to stay satisfied
As we discussed in ‘feast over famine’ cold weather increases our appetite but warming meals can help us feel full and nourished.
Budget-friendly warming ingredients:
• Oats
• Root vegetables
• Rice and barley
• Beans and lentils
• Spices like ginger, cumin, paprika and cinnamon
In my practice, I find that as a general rule hot breakfasts and lunches reduce our snacking and help stabilise our blood sugar meaning we reduce the cost of ‘informal’ food consumed across the day.
7. Reduce ultra-processed foods
Of course I would say this but as well as being less nourishing, highly processed foods are often more expensive. For your January switch up, how about swapping:
• Protein bars
• Ready meals
• Flavoured yoghurts
And choose:
• Porridge with seeds
• Homemade soups
• Eggs on toast
• Leftovers for lunch
Whole foods will keep you fuller for longer and cost less per meal.
8. Shop consciously and conscientiously
Small habits can genuinely make a big difference. Buy own-brand for your basics and compare price per kilo, not packet (it sounds obvious but all the pennies add up). Use the yellow label and discount sections for veg that can be speedily cooked and/ or frozen. Remember, healthy eating is about value, not perfection.
9. Focus on nourishment, not restriction
January health doesn’t mean cutting calories aggressively which often leads to cravings and overspending later. Instead, try and prioritise fibre, protein, healthy fats and warm meals. Feeling satiated and nourished will make healthier eating sustainable and cheaper in the long run.
10. Simple, repeatable meals win
You don’t need a new recipe every day. A few reliable, nourishing meals repeated weekly will save money, time and very importantly in my book – mental energy. Soups are one of the best examples; affordable, flexible and often deeply nourishing.
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Hearty Red Lentil and Veggie Soup
Recipe difficulty: easy
Serves: 4 large portions
Prep time: 5 minutes
Cook time: 30-35 minutes
Ingredients:
• 1 tbsp oil
• 1 large onion, diced
• 2 carrots, chopped
• 2 celery sticks, chopped
• 2 cloves garlic, crushed
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 200g red lentils (dry)
• 1 tin chopped tomatoes
• 1.2 litres vegetable stock
• Salt and pepper to season as you like
• Optional if you have it: squeeze of lemon
Instructions:
1. In a large saucepan, gently fry the onion, carrots, and celery in oil for 5–7 minutes.
2. Add garlic and spices and cook for 1 minute.
3. Stir in the lentils, tomatoes, and stock.
4. Simmer for 25–30 minutes until lentils are soft.
5. Blend with a stick blender/ in a food processor if you like a smooth texture.
Chicken, Bean and Root Veg Soup
Recipe difficulty: easy
Serves: 4 large portions
Prep time: 5 minutes
Total cook time: ~45 minutes
Ingredients:
• 1 tbsp oil
• 1 onion, chopped
• 2 carrots, chopped
• 1 parsnip or swede, diced
• 2 chicken thighs, diced (skin removed)
• 1 tin cannellini or butter beans
• 1 litre chicken stock
• 1 tsp dried thyme or mixed herbs
• Salt and pepper to season as you like
Instructions:
1. Sauté onion and root veg in oil for 8–10 minutes.
2. Add the chicken and cook until sealed.
3. Add the beans, dried herbs and stock.
4. Simmer for 30–40 minutes until tender.
Both of these soups can be cooled and then frozen in portions in freezer bags or glass dishes.
Portion sizes are generous so you may prefer them divided into 5.
Michelle Smith is a Nutritional Therapist located in Buckinghamshire, working both in person and online. For more information visit www.seedwellness.co.uk/michellesmith
