By Dr Megan Fabbro, Accredited Practicing Dietitian

 

Grocery prices are up almost 4.4% in the last 12 months (since Jan2025). And with the current fuel shortage we are expecting to see another rise in food prices over the next 6-12 months due to disruption of food supply.

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The good news is that with a little planning, smart shopping, and creative cooking, you can enjoy nourishing meals while keeping your grocery bill under control.

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1. Plan Before You Shop

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The biggest savings start before you step into the supermarket.

• Build a cheap meal rotation and post it on your fridge for convenient ideas, e.g. frittatas, half meat-half legume curries, pasta or rice bakes with lots of veg,

• Write a 5-7 day meal plan based on what you already so you only buy what you need i.e. make a shopping list and stick to it

• Check specials and build meals around discounted items. E.g. use the Woolworths or Coles App to help you find the items on special for that week

• Plan for leftovers to stretch meals further

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2. Cook More, Buy Less Convenience

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Pre‑cut fruit, pre‑marinated meats, microwave meals, and snack packs are convenient — but you pay for that convenience. Instead, make your own Tupperware containers of pre-cut fruit and veg for easy meals and snacks.

Budget‑friendly cooking ideas. The following enable you to use up whatever veg you have rather than throw it away cause it has sat in the fridge for too long:

• Stir‑fries

• One‑pot soups and slow‑cooker meals

• Slow cook large cuts of meat, then shred for easy meals

• Frittatas

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3. Embrace Budget‑Friendly Staples

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Some of the cheapest foods are also the most nutritious.

• Rice, pasta, oats, barley. Tip: choose wholegrain varieties to keep you full for longer

• Eggs

• Frozen fruit and vegetables

• Tinned tomatoes, tuna, chickpeas, beans, lentils

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4. Buy Seasonal and Frozen Produce

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Seasonal produce is cheaper, fresher, and tastes better.

• Choose frozen when fresh is expensive. E.g. berries

• Try tinned fruit in juice or tinned vegetables.

• Buy seasonal bulk items and store them well.

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5. Reduce Food Waste

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Food waste is money waste.

• Store produce correctly and don’t over buy

• Freeze leftovers, bread, herbs, and fruit, blocks of cheese (can grate frozen)

• Use vegetable scraps for stock

• Cook “use‑it‑up” meals like fried rice or omelettes (see point 2 for more ideas).

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6. Swap Out Expensive Items

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You don’t need premium ingredients to make delicious meals.

• Swap beef mince for lentils or half‑and‑half

• Use chicken thighs instead of breast or gravy beef for casseroles instead of rump

• Choose home‑brand e.g. peanut butter, flour, yoghurt, oats, legumes, garbage bags, cling wrap, detergent

• Replace pricey snacks such as muesli bars with popcorn, fruit, yoghurt

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7. Use Your Freezer Like a Pro

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• Cooked meals e.g. leftover casseroles, stews, curries, blocks of cheese for grating

• Bread

• Meat bought on special

• Herbs in olive oil (store in ice cube trays)

• Overripe bananas for smoothies

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8. Try Cheaper Cuts and Cooking Methods

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Slow cookers and pressure cookers turn inexpensive cuts into tender meals.

• Chicken drumsticks or thighs

• Beef chuck, brisket, or blade

• Pork shoulder or scotch fillet

• Lamb leg, shoulder or shanks

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Final Thoughts

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Eating cheaper at home isn’t about restriction — it’s about being strategic.

Personally, one of my favourite cheap tricks is to go to Woolworths at 4pm on a Friday afternoon when they put their roast chickens on sale for less than $10 each. With a large family I buy a few, pull the chickens apart and freeze the chicken in portions for quick meals e.g. add to salads at lunch or make a quick stir-fry or curry for a family dinner.