Recipes that don’t break the bank

With the cost of living on the rise, eating healthy can seem like a luxury — but it doesn’t have to be.

We asked Ruby, CBHS Wellness Consultant, Nutritionist and Dietitian, to share some tips on how you can eat well on a budget, using simple, affordable ingredients that are good for your health and your wallet.

Why budget-friendly eating matters

When food prices go up, so does the pressure on your weekly shop. It’s easy to skip meals or lean on takeaway when you’re busy — but that can lead to energy crashes, lower immunity, and even affect your mood and productivity.

Eating well doesn’t need to mean spending more. With a few simple swaps and a little planning, you can nourish your body, support your energy levels, and stick to a budget — all while busting the myth that healthy eating must be expensive.

Start with the basics

These pantry heroes are often overlooked, but they’re affordable, nutritious and easy to find.

• Oats
• Canned chickpeas or lentils
• Frozen veggies and fruits
• Tinned tomatoes
• Eggs
• Brown rice
• Wholemeal wraps
• Greek yoghurt
• Natural peanut butter
• Frozen fish or lean mince.

These versatile ingredients form the base of countless quick, healthy meals — helping you get creative without breaking the bank.

Begin your day with a smart breakfast

You’ve probably heard it before — breakfast is the most important meal of the day — and while all meals are important, a balanced breakfast can help boost your focus, stabilise energy, and prevent overeating later on.

Plus, it’s an easy way to tick off your fruit, wholegrain and protein goals early in the day.

Eating breakfast at home instead of a café could save you over $20 per meal. For example:

• Café porridge = $16–25
• Eggs on toast = $14–25
• Smoothie = $12+

With these recipes, you can make nutritious, filling breakfasts all week for a fraction of the price — and save time by meal-prepping ahead.

1. Overnight oats with frozen berries and seeds

Cost: ~$1.40 per serve | Prep time: 5 minutes

Nutrition highlights:

• 48g carbs | 10g protein | 6g fibre
• Wholegrains + fruit + dairy = 3 core food groups
• Good source of calcium, antioxidants and sustained energy.

Ingredients (per serve):

• ½ cup rolled oats
• ½ cup milk (or fortified plant milk)
• ¼ cup frozen berries
• 1 tbsp Greek yoghurt
• 1 tsp chia seeds
• Optional: 1 tsp honey or cinnamon

Tip: Add a spoonful of peanut butter for extra protein and healthy fats.

2. Wholegrain toast with eggs and spinach

Cost: ~$1.70 per serve | Prep time: 10 minutes

Nutrition highlights:

• 28g carbs | 20g protein | 6g fibre 6g (depending on bread used)
• High in iron, protein and wholegrains
• Supports energy and keeps you full for longer.

Ingredients (per serve):

• 2 slices of wholemeal toast
• 2 eggs, poached or soft boiled
• ½ cup spinach/alternative vegetable
• Sprinkle of cheese or nutritional yeast (optional)
• Salt, pepper, herbs

Tip: Add mushrooms for extra veg or avocado for healthy fats.

3. Smoothie with oats, fruit and peanut butter

Cost: ~$2.00 per serve | Prep time: 3 minutes

Nutrition highlights:

• 38g carbs | 21g protein | 4g fibre
• Perfect on-the-go breakfast or post-workout snack
• Balanced with protein, slow carbs and healthy fats.

Ingredients (per serve):

• ½ frozen banana or berries
• ¼ cup rolled oats
• 1 tbsp nut butter
• ½ cup Greek yoghurt
• 1 cup low-fat milk
• Dash cinnamon

Tip: Boost it with chia seeds or frozen cauliflower for creaminess and fibre.

Lunch and dinner: Do more, for less

These recipes are designed to work as hard as you do — providing slow-burning energy, fibre for fullness, and a variety of vitamins and minerals from veggies and wholefoods.

Each costs under $5 per serve, can be batch-cooked for the week, and hits the sweet spot of affordable, balanced and delicious.

1. Tofu and frozen veg stir-fry

Cost: ~$3.50 per serve | Prep time: 15–20 mins

Nutrition highlights (per serve):

• 30g carbs | 25g protein | 9g fibre
• Great plant-based source of calcium, protein and iron
• Fast, flavourful and freezer-friendly.

Ingredients:

• 300g firm tofu, pressed and cubed
• 3 cups frozen stir-fry vegetable mix
• 2 tbsp low-salt soy sauce
• 1 tsp olive oil
• Garlic and ginger (fresh or paste)
• 2 cups cooked brown rice

Instructions:

1. Pan-fry tofu until golden.
2. Add garlic, ginger and frozen veg, cook until heated through.
3. Stir through soy sauce and serve over rice/noodles.
   

Tip: Swap tofu for chicken or beef if preferred — the sauce works with any protein

2. Loaded baked sweet potato with tuna

Cost: ~$3.80 per serve | Prep time: 10 mins prep + baking

Nutrition highlights (per serve):

• 28g carbs | 34g protein | 10g fibre
• Rich in beta-carotene, fibre and plant protein
• Perfect winter warmer or quick weekday meal.

Ingredients:

• 1 medium-large sweet potato
• ½ cup tinned lentils or black beans
• 2 tbsp Greek yoghurt
•  ¼ cup frozen corn or peas
• Tuna in olive oil (can – 95g per person)
• Sprinkle of cheese or nutritional yeast

Instructions:

1. Bake sweet potato at 200°C until soft (or microwave 7–8 mins).
2. Top with lentils, tuna, veg, yoghurt and cheese.
   

Tip: Add chilli flakes, hot sauce or paprika for an extra kick.

3. Simple spaghetti Bolognese

Cost: ~$4.50 per serve | Prep time: 20–30 mins

Nutrition notes:

• High in protein from lean beef and lentils
• Fibre-rich from onion, tomato and wholegrain pasta
• Add grated carrot or spinach for an extra veg boost.

Ingredients:

• 500g lean beef mince
• 1 brown onion, diced
• 1 can of lentils, minced
• 1 can diced tomatoes (400g)
• 200g dried spaghetti
• 1 tbsp olive oil + dried herbs (oregano/basil)

(Optional: Grated carrot or zucchini for extra veggies if in budget)

Instructions:

1. Heat olive oil in a large pan, add onion and garlic, and sauté until soft.
2. Add mince and cook until browned.
3. Add lentils, stir in diced tomatoes and dried herbs. Simmer for 15 minutes.
4. Meanwhile, cook spaghetti according to packet instructions.
5. Serve Bolognese sauce over spaghetti.
   

Tip: Double the batch — it freezes beautifully for future lunches.

Snacking smart

The 3pm slump is real and often comes down to missing fibre or protein earlier in the day. These snacks cost less than $2 per serve and help keep your energy stable and focus sharp throughout the afternoon.

1. Frozen berry & yoghurt cups

Cost: ~$1.30 per serve (makes 4) | Prep time: 5 mins prep + freeze

Nutrition highlights (per serve):

• 21g carbs | 7g protein | 3g fibre
• Natural sugars only
• Great source of calcium, antioxidants and prebiotics

Ingredients:

• 1 cup plain Greek yoghurt
• 1 cup frozen berries
• 1 tbsp chia seeds
• 1 tsp honey (optional)

Instructions:

1. Mix yoghurt, chia and berries.
2. Spoon into silicone muffin moulds or mini containers.
3. Freeze 1–2 hours and eat slightly thawed.

2. Oat & banana energy bites

Cost: ~$0.60 per ball | Makes: 12-14 balls

Nutrition highlights (per ball):

• 9g carbs | 2g protein | 1.5g fibre
• Ideal as a sweet treat with no added sugar

Ingredients:

• 1 cup rolled oats
• 2 mashed ripe bananas
• ¼ cup peanut butter
• 1 tbsp chia or flax seeds
• Optional: dark choc chips or cinnamon

Instructions:

1. Combine all ingredients, roll into balls.
2. Chill in fridge for 30+ minutes.

3. Savoury snack plate

Cost: ~$2

Nutrition highlights:

• 5-10g carbs | 10-12g protein | 5-6g fibre
• Balanced across food groups, great for afternoon meetings

Example ingredients:

• 1 boiled egg
• 1 tbsp hummus
• Veggie sticks (carrot, cucumber, capsicum)
• 1 small piece of fruit or 2 wholegrain crackers

Eating well doesn’t need to be expensive — just strategic

Keep these five tips handy for your next grocery shop:

1. Frozen is your friend: Veggies, berries, even herbs can be cheaper and reduce waste
2. Double-duty ingredients: Use oats, lentils, and chickpeas across multiple meals
3. Plan for leftovers: Cook once, eat twice — better for your budget and nutrition
4. Use unit pricing: Compare cost per 100g to find true value
5. Embrace imperfect or store-brand produce: It’s just as nutritious and often much cheaper.

Healthy eating doesn’t have to be complicated or costly. With a bit of planning and a few smart swaps, you can enjoy nourishing, balanced meals every day without stretching your budget.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.