Grab these ten great value foods to give your pantry, and your meals, a quick and nutritious boost!
What’s more, with grocery prices fluctuating week to week, we have pounded the pavement to find out where you’ll get cheapest options on these staple items! We visited Coles, Woolworths, Aldi, IGA and Foodworks for a thorough Supermarket comparison to see which chain offers the most savings on these 10 pantry basics Where possible we got own brands for a fair comparison but these aren’t always readily available at independent stores IGA and Foodworks. Prices as of 10/5/22.
We’ve also put together some great recipes using these 10 healthier and budget pantry staples. They are all from The Healthy Mummy app and 28 Day Weight Loss Challenges – so if you like them and want more recipes we have over 6000 family and budget friendly recipes here
We are big fans of meal prepping at The Healthy Mummy and think it can be the key to a happier, healthier lifestyle. If you follow these tips, your pantry and kitchen will be stocked and ready to prep like a pro!
10 foods to keep in your pantry for low-cost, nutritious, no fuss meals
1. Canned fish – 95 g tuna in springwater. Best price ALDI but only by 1c!
Choose brine or springwater versions of salmon or tuna, and add to green salad, frittata or pasta sauce for a good dose of Omega 3 fatty acids, heart healthy nutrients and protein.
Try Family Friendly Healthy Tuna Mornay – Get the recipe here
2. Brown rice 1 kg – Best price Aldi by 1c!
Choose this over white rice, as it has a better fibre load to help your digestive system.
Try this Budget Friendly Asian Chicken with Brown Rice and Broccoli – Perfect for Bulk Cooking! Get the recipe here
3. Eggs 12 free range 700 g – best price Aldi but only had 600 g in stock
Sooo budget friendly and so good for you; with protein, heart healthy fat and only 70 calories each. Use them in omelettes, scramble them or bake them in frittata.
Try Foolproof Spinach and Feta Frittata – Get the recipe here
4. Sweet potato 1 kg – Best price Foodworks at $2.69
Packed full of fibre, and beta carotene, they are thought to be one of the most nutritious foods around.
Mash with garlic and milk, or bake with paprika or cinnamon for a yum potato chip style snack.
Try Sweet Potato and Pesto Rice Salad – Get the recipe here
5. Bananas 1 kg – Best price ALDI at $2.49
The fastest of food – even come in their own packaging! They’re sweet but not jammed full of calories, and full of potassium, vitamins and minerals.
Try this Quick and Easy Banana Breakfast Bowl – Get the recipe here
6. Tinned tomatoes – 400 g Australian where possible – best price ALDI .99c by 1c!
Cooked tomatoes contain lycopene, which is a powerful antioxidant – plus loads of vitamins A and C.
Combine them with tinned fish, fresh veggies and wholemeal pasta for a fast, easy and healthy dinner option.
Try this delicious Italian Tomato and Spinach Risotto – Get the recipe here
7. Lentils – 400 g tin – Best price ALDI at $0.75
Buy them dried or ready-cooked in tins, depending on how you want to use them.
They are low in fat, super filling, packed with protein and other vitamins and are supremely versatile.
Pop them in curries, fry them with onions or whiz them up to make tasty and filling dips and spreads.
Try Budget-Friendly Lentil Shepherds Pie – Get the recipe here
8. Tinned beans 400 g tin – Best price ALDI at $0.75
Beans of all varieties are packed with fibre and protein, so they’re super filling.
Being low on the glycaemic index means they release energy slowly over a period of time, keeping you fuller for longer.
Mash beans as an alternative to mashed potatoes, toss them into salads, cook them in soups or stews, add them to mince and stir them into casseroles.
Try Healthy Homemade Baked Beans – Get the recipe here
9. Wholemeal pasta – 500g ALDI & Woolies best price but no wholemeal in ALDI, only Organic as closest comparison
|Wholemeal Pasta||$1.65 (organic)||$1.65||$2.95||$2.95||$3.12|
Contains three times the fibre of any other pasta – so fills you up faster and keeps you fuller for longer, so you can eat less and still feel full, therefore helping you to lose weight.
Try this Chicken and Chorizo Pasta – Get the recipe here
10. Frozen blueberries 500 g – Best price ALDI at $4.99
|Frozen Blueberries||$4.99||$5.80||$5.80||$10.58||$7.38 (300g)|
Low in fat and calories; you can eat them cooked or uncooked, put them into cereals, desserts, smoothies or salads or blend them up and make ice-blocks for a sweet, icy treat.
Try these Blueberry bites- just 54 cals! Get the recipe here
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