1506_LBW_TH_FB_MREC_EXPERTSCheree Sheldon, Nutritionist for the July 28 Day Weight Loss Challenge has created a great variety of budget friendly healthy eating recipes for you and your family to enjoy.
Here she gives us her top tips to making that grocery budget go even further when doing your weekly meal planning:

Planning is Key

  • Work out exactly what you want to eat for the week, which days you need to use pre-prepared meals from the freezer and whether you have any special events on. Then you’ll know exactly how many meals you need to make and can just purchase the ingredients for these.
  • Planning will help you avoid buying food you don’t need.
  • Cook in bulk and freeze meals – this will not only save you money but also time.

Buy in Bulk

  • If you’re at the supermarket and they have a great special on certain cuts of meat, fruits, vegetables or other ingredients then buy a bulk quantity of this item and add it into your weekly recipes.
  • This may mean you need to alter your meal plan slightly but it won’t take long.
  • Freeze or store remaining ingredients you’ve bought in bulk and remember you have them so that you can incorporate them into your future meal plans.

Join Loyalty Programs

  • Many supermarkets and shops have loyalty programs that offer you discounts once you’ve spent a certain amount. It may not seem like a lot but it does all add up.
  • Join co-ops within your community e.g. get a group of friends together and take it in turns to go to the markets to buy fruit and vegetables in bulk and then share the savings.
  • If you’re a regular at your local butcher or similar, get chatting with them about ways they can reward you for being a good customer e.g. customising bulk buy packs of meat.


  • Don’t be afraid to substitute ingredients in recipes for items you already have in the pantry or for ones that are cheaper at the supermarket.
  • Use frozen vegetables instead of fresh if they are cheaper as these are just as good for you as the fresh ones.
  • Swap fresh herbs for dried herbs.
  • Choose fruits and vegetables that are in season rather than paying extra for items that have been flown in from overseas.
  • Choose meat cuts that you can afford and adjust recipes to suit.

With a bit of planning and thought put into your weekly shopping list you will be able to save money and stick within your budget easily.
Cheree Sheldon, Nutritionist July 28 Day Weight Loss Challenge
healthy eating meal plans