I told you about my $50 weekly food budget and I thought I'd share with you how I've been achieving it. As I mentioned, I shop around between my local independent greengrocers, Aldi and Coles supermarket. Whilst I find some good specials in Coles and Aldi, I almost always find the greengrocers to be the best bet for cheap veggies.
My other reason for liking the greengrocer as well as it being cheap, is that almost everything is from local farms – and it's pretty much all seasonal, rather than expensive imported produce.
I eat a lot of veg and use it to bulk out all of my meals. I pick veggies roughly based on their nutrient density – I'm going to buy kale and spinach over iceberg lettuce.
So, here's what I selected the other day at my greengrocers….
Spinach (silverbeet) $0.99 Kale $2.00 Butternut Squash $3.00 Brussels Sprouts $2.49 Broccoli $1.97 Onions $1.49 Cauliflower $2.49Total Veg Spend $14.34
I compared the cost to what I would have paid in my local Coles supermarket (see below)
Buying the exact same produce would have cost over double in the supermarket – $31.07, leaving less than $20 for meat for the week!
What did I do with the produce?
I made a huge batch of butternut squash and carrot soup (I had a few carrots left over from my previous shot)
I used the cauliflower to make an experimental new pizza base
I made a greens & beef stir fry with the silverbeet, kale, sprouts and broccoli
It's cheap – but is it organic?
Unfortunately it's not all organic. Of course I'd love to eat everything organic, but on a tight budget it's just not feasible. However – one good trick I've found, is that not may people seem to buy organic where I live. This means the organic produce is quite often reduced to less than the conventional produce, as it approaches its use by date. So keep a lookout.
How to Stretch Your $50 Paleo Budget Even Further
Once you’ve secured your fresh vegetables at a bargain, the next step is to make every dollar count when buying protein, pantry staples, and extras. While the meat portion of your Paleo budget can quickly disappear, there are ways to shop strategically and creatively to keep your total spend under control while still eating nutrient-dense, satisfying meals.
Smart Protein Choices
Meat tends to be the biggest single expense for Paleo eaters, but there are ways to save without compromising on quality. Here are some tried-and-tested methods to stretch your protein dollar:
- Buy cheaper cuts: Look for cuts like chuck steak, osso buco, chicken thighs, offal, or mince. These are often overlooked but are ideal for slow-cooked stews, casseroles and braises, which also go further as leftovers.
- Use bones for broth: Ask your butcher or look in the frozen section for beef or chicken bones. A large batch of homemade broth is cost-effective and can stretch meals, especially when used as the base of soups or to cook veggies and meat.
- Eggs are gold: At around $3–$5 a dozen for free-range, eggs are a great source of protein and healthy fats. Boil a batch at the start of the week or make frittatas with your leftover vegetables.
- Stretch with plants: Add cooked spinach, grated zucchini or chopped cauliflower into your meat dishes to bulk them out. You’ll still get the protein hit, with added nutrients and a lower per-serve cost.
Bulk Cooking and Meal Prep
Meal prepping is one of the best ways to stay on budget and avoid buying convenience food. By preparing meals in advance, you’ll waste less, eat better, and have a constant supply of nourishing options ready to go. Consider these strategies:
- Batch cook stews and soups: Double or triple your recipes and freeze portions for later in the week. These types of meals are ideal for using tougher cuts of meat and soft veggies that need using up.
- Make use of your freezer: Buy in bulk and portion out meat, sliced veggies or entire meals. Flash freeze things like chopped onions, cauliflower rice, or spinach to extend shelf life.
- Cook once, eat twice: A roast chicken for dinner becomes salad or broth the next day. A big stir fry can be served hot or cold. Planning like this avoids waste and maximises your ingredients.
Pantry Staples That Support Your Budget
While fresh produce and proteins are key, you’ll also want to stock up on a few long-lasting pantry essentials that add flavour, variety and fat to your Paleo meals. Here are a few budget-friendly basics worth keeping on hand:
- Coconut milk: Use in curries, soups and desserts. Often cheaper in bulk cans from Asian supermarkets.
- Olive oil: Choose a good extra virgin variety when it's on sale. Use sparingly for salad dressings and finishing dishes.
- Apple cider vinegar: Adds flavour to dressings and helps tenderise meat. A little goes a long way.
- Herbs and spices: Buy in bulk or from ethnic grocers. They’ll last for months and make your budget meals feel gourmet.
- Tinned tomatoes: A base for sauces, stews and soups. Keep a few tins in the cupboard for quick, warming meals.
Shopping Seasonally and Locally
As you’ve discovered, shopping at your local greengrocer not only supports local farmers, but it also allows you to focus on what’s in season. Seasonal produce is more abundant and often far cheaper. It also tastes better and has travelled fewer food miles.
Keep an eye out for signs and specials at local markets or small independent shops. Many reduce prices drastically toward the end of the day or week to clear their stock. You’ll often find ‘seconds’ or slightly misshapen produce at an even better discount — perfectly fine to eat and great for cooking!
Cutting Down on Waste
When you’re shopping on a tight budget, waste is the enemy. Make a plan before shopping and be intentional with what you buy and how you use it. Here are a few ways to reduce waste while stretching your groceries further:
- Store produce properly: Use containers and bags to prolong freshness, especially for leafy greens and herbs.
- Eat the stems: Don’t discard broccoli stalks or kale stems — chop them finely and add to stir fries or soups.
- Repurpose scraps: Collect offcuts of onion, garlic, carrot and celery to make stock. Freeze them until you have enough to simmer a batch.
Sample $50 Paleo Meal Plan
To help you visualise how this all comes together, here’s a sample three-day meal plan using the groceries from your shop:
Day One
- Breakfast: Scrambled eggs with sautéed kale and onions
- Lunch: Butternut squash soup with leftover roast chicken
- Dinner: Beef and greens stir fry with cauliflower rice
Day Two
- Breakfast: Boiled eggs with roasted Brussels sprouts
- Lunch: Vegetable soup using silverbeet, carrot, and leftover broth
- Dinner: Mince and veggie bake with mashed broccoli and squash
Day Three
- Breakfast: Frittata with kale, onion, and butternut squash
- Lunch: Leftover soup with a boiled egg on the side
- Dinner: Cauliflower-base pizza with tomato, herbs, and any leftover veggies
As you can see, with a bit of planning, creativity and resourcefulness, it’s absolutely possible to eat well, follow a Paleo lifestyle, and stay within a modest weekly budget. The key is to focus on whole foods, embrace seasonal local produce, and avoid waste wherever you can.
What are your best tips for eating Paleo on a budget? Have you found a local hidden gem that sells fantastic produce or meat at bargain prices? Let me know in the comments — I’d love to hear your experiences!I'd love to hear your tips for eating well on a budget – how do you do it? Share in the comments below!
