Healthy Eating on a Budget

What you will be able to do

• follow New Zealand's Eating and Activity Guidelines using low-cost foods from all four food groups.
• spot where your food money goes and make changes that save the most.
• plan a week of balanced meals around your budget and the food you already have.
• work out the cost per portion of a meal and compare value.
• shop smarter using lists, unit prices, store-brand ranges, frozen and canned foods.
• cook, freeze, defrost and reheat batch meals and leftovers safely.
• find out what help with food costs is available in New Zealand and who to contact.

1. 1Healthy eating on a budget: the basics

   See why a healthy diet does not have to cost more, find out where your food money really goes, and learn the cheapest ways to fill each of the four food groups.

   • Healthy food can cost less
   • Where your food money really goes
   • The budget-friendly healthy plate

   Weekly budget meal planner

2. 2Plan before you shop

   Plan a week of meals around your budget, work out what each meal really costs and build a bank of cheap, healthy favourites.

   • Meal planning that saves money
   • Working out the cost per meal
   • Cheap, healthy meal ideas

   Weekly budget meal plannerCost-per-meal calculator

3. 3Smart shopping

   Shop with a list, use unit prices and store-brand ranges, avoid offer traps and make the most of frozen, canned and reduced foods.

   • Your list and pantry staples
   • Unit prices, own brands and offers
   • Frozen, canned and reduced: just as good

   Budget shopping list

4. 4Cheap protein and filling foods

   Get enough protein for less by using beans, lentils, eggs, canned fish and smart meat choices, and fill up on wholegrain staples.

   • Beans, lentils and other pulses
   • Eggs, fish, meat and dairy for less
   • Filling staples: oats, potatoes, rice and pasta

   Cheap protein list

5. 5Batch cooking, freezing and less waste

   Cook once and eat several times, freeze and reheat food safely, and stop throwing away food you have paid for.

   • Batch cooking made simple
   • Freezing, defrosting and leftovers safely
   • Waste less, save more

   Freezer and batch plan

6. 6Feeding the family and getting help

   Feed children well for less, find out where to get help with food costs in New Zealand, and build your 4-week budget plan.

   • Feeding children well on a budget
   • Help with food costs
   • Your 4-week budget eating plan

   Weekly budget meal plannerFood support checker (signpost)Freezer and batch planCost-per-meal calculator

• PlannerWeekly budget meal plannerPlan a week of balanced, low-cost meals around what you already have and your weekly food budget.
• CalculatorCost-per-meal calculatorWork out what a home-cooked meal costs per portion, per family meal and per week, so you can compare options and stick to your budget.
• ListBudget shopping listAn editable weekly shopping list of low-cost, healthy staples, grouped by area of the shop, to adapt from your meal plan.
• ListCheap protein listA reference list of low-cost protein foods with simple ways to use them, so you can build filling meals for less.
• PlannerFreezer and batch planPlan a month of batch cooking, track what is in your freezer and set defrost days so nothing gets wasted.
• CheckerFood support checker (signpost)A quick guide to which kinds of help with food costs may suit you in New Zealand, and who to contact next.