Can you eat healthily on a budget?
I wrote the other day about my $50 weekly food budget – and how hyper aware I've become about how much food costs. I'm only shopping for one, I work from home, love cooking and have time to shop around. How hard must if be for families on tight budgets to eat well?
I really struck me how difficult it must be for families when I saw this in my local Aldi store:
That's just $3 for a big pizza. Assuming you'd need two to feed a family of four that's $1.50 per person for dinner. Preparation time is zero and cooking time less than 20 minutes.
Contrast this with a healthy paleo meal? Let's say a large free range chicken: $12, some steamed kale $5 and spinach $3 and some $4 cauliflower made into rice. That's $24 – so $6 a head. For families living on tight budgets there's a huge difference between spending $6 on dinner and spending $24.
And how about lunch? You can buy an entire loaf of bread for about 85 cents and some cheap processed meat for about $3. That's a cheap lunch, well under a dollar a head. Contrast that with a typical paleo lunch – that wouldn't even cover a decent cut of meat, never mind salad or veggies.
As for breakfast I doubt anyone could make an free-range egg and veggie omelette for less than the $2.2o an entire box of cornflakes costs.
So what's the answer?
Wouldn't it be good if fresh whole food could be subsidised? Unfortunately I can't see how that could ever be implemented, since everyone has such wildly different ideas about exactly what is healthy and what isn't.
Do you think families struggling to make ends meet are priced out of eating healthily? What do you think the answer is?
Stretching Paleo Meals Without Stretching the Budget
While a single meal can feel expensive, the key to affordable Paleo eating lies in planning ahead and getting more meals out of every cook-up. A $12 chicken may sound like a lot, but when you roast it and then turn the leftovers into a salad, soup or stir-fry, suddenly it covers multiple meals.
The carcass can be turned into bone broth, which you can use as a base for sauces, soups, or simply sip as a nourishing drink. This type of whole-use cooking not only saves money but significantly reduces waste.
Batch Cooking and Freezing
Batch cooking is one of the best ways to stick to a Paleo lifestyle without blowing your weekly food budget. When you cook large portions of meals like slow-cooked stews, soups, meatballs or casseroles, you can freeze single servings for future lunches or lazy nights.
Cooking in bulk means you buy ingredients more economically and reduce the temptation of convenience food. A few hours in the kitchen on Sunday can result in meals for the whole week — without having to touch your wallet again.
Try cooking meals that use cheaper cuts of meat like beef chuck, lamb shoulder or chicken thighs. These cuts are not only more affordable, but also more flavourful and perfect for slow cooking.
Prioritising Protein Choices
Grass-fed and organic meats are ideal, but if you’re working with a strict budget, don’t let perfection stand in the way of progress. Choose the best quality you can afford. Free-range chicken thighs, budget beef mince, or even kangaroo are often more affordable options in Australia.
Canned fish like salmon (in spring water) or sardines can also be economical protein sources. Just watch out for added oils or sauces. Eggs are another budget-friendly powerhouse, especially when used in frittatas, stir-fries or baked dishes.
You can also add bulk to meals using eggs and grated vegetables. A small amount of mince can stretch into multiple servings when combined with shredded zucchini, carrot and herbs.
Shopping Smarter: Aisle by Aisle
Smart Paleo shopping means comparing prices across supermarkets and stocking up when staples go on sale. Aldi continues to be a reliable option for affordable basics like fresh produce, eggs, nuts and some oils.
Look for markdowns in the meat section close to expiry — you can freeze immediately for later use. Check farmers markets towards closing time for discounted produce, and don’t shy away from “ugly” vegetables — they taste the same and often cost less.
The freezer aisle can also offer savings. Frozen spinach, cauliflower rice, broccoli and berries are just as nutritious as fresh and can be stored for months with no waste.
Mastering the Art of Scratch Cooking
Convenience comes at a cost. Pre-cut vegetables, sauces and pre-made Paleo-friendly meals are convenient but usually come with a higher price tag. Cooking from scratch using simple ingredients gives you better control of both your health and your wallet.
Instead of buying cauliflower rice or zoodles, try making them yourself with a grater or spiraliser. Bake your own sweet potato chips, prepare sauces from basic pantry ingredients, and make dressings using olive oil, vinegar and herbs.
By learning to cook with what you have, you’ll waste less and rely less on packaged options.
Reducing Waste and Using Everything
One of the biggest money drains in any household is food waste. A Paleo approach can actually be more economical when you embrace the “use it all” philosophy.
Save carrot peels, celery ends and onion skins in a bag in your freezer to make homemade stock. Use leftover herbs to make salsa verde or pesto. Freeze overripe bananas or leftover berries for smoothies or baking.
Plan your meals around what’s already in your fridge and pantry. Leftovers from dinner can become tomorrow’s lunch. Cooked vegetables can be added to omelettes or blended into soups. With some creativity, yesterday’s meal becomes today’s savings.
Budget Breakfasts Without Cereal
Ditching boxed cereal doesn’t mean breakfast has to be pricey. Eggs, even the free-range kind, are still a cheap source of protein and fat. Pair them with leftover vegetables or cook up a simple breakfast hash using chopped sweet potato, onion and greens.
You can also prep breakfast muffins using eggs, grated veggies and herbs — cheap, portable and easy to freeze. A big batch of chia pudding made with coconut milk can stretch across multiple breakfasts for under a dollar a serve.
Tips for Families Eating Paleo on a Budget
Feeding a family Paleo-style doesn’t mean gourmet cuts at every meal. Think of ways to build meals around filling, nutrient-dense ingredients like eggs, root vegetables and leafy greens.
Use cheaper protein sources more often and reserve pricier cuts for weekends or special meals. Let children get involved with prepping vegetables or helping in the kitchen, which makes them more engaged and less resistant to trying new things.
Create theme nights like “slow cooker night” or “taco bowls” using lettuce wraps and seasoned mince to make mealtime fun, structured and economical.
Reframing the Value of Real Food
Yes, a $3 frozen pizza feels cheap. But it doesn't nourish. It doesn’t support long-term health, reduce inflammation or improve mental clarity. Sometimes, eating Paleo on a budget means zooming out and looking at the full picture: the savings on future health bills, improved energy, and fewer sick days.
Paleo might cost more at the checkout, but it can save more where it matters — your health, energy and time spent in the healthcare system. Investing in real food is an act of self-care, even if it takes a bit more planning and creativity.
It’s not always easy to eat Paleo on a budget, especially when processed food is so cheap and accessible. But with a plan, smart choices and a bit of prep work, it’s absolutely possible. Your health is worth the effort.
