When grocery prices climb, healthy food is often the first thing cut from the cart. It doesn't have to be. A handful of staples stay relatively cheap per serving and keep most of their nutrition.
Frozen fruit and vegetables
Frozen produce is usually picked and frozen at peak ripeness, keeps for months and cuts waste. Per serving it's often cheaper than fresh, especially out of season.
Beans, lentils and chickpeas
Dried or canned, they're among the cheapest sources of protein and fibre. Dried costs less per serving; canned saves time.
Oats, rice and potatoes
Filling, versatile and cheap per portion. Buying the store brand in larger bags usually lowers the price per kilo or pound.
Eggs and canned fish
Good protein at a moderate price. Canned sardines, mackerel and tuna keep for a long time.
Read the unit price, not the package price
The small print on the shelf tag shows the price per kilo, pound or 100 g. It's the fastest way to compare sizes and brands, and the bigger pack isn't always cheaper.
Plan before you shop
A short weekly plan built around what's on offer, plus a list, keeps impulse buys down and makes it easier to keep the healthy staples in the budget.
Free tools
- Unit price calculator
- Grocery budget spreadsheet (free CSV)
- 42 free budget templates, pay what you want
General information, not nutrition or financial advice.