Healthy eating can sometimes feel expensive, time-consuming, and difficult to maintain — especially when life is busy. One of the common concerns I hear from women is:
“How do I actually make healthy eating work in real life?”

In recognition of Dietitians Week Australia, I spoke with Laureate Professor Clare Collins about healthy eating on a budget and how dietitians help people create sustainable eating habits for life.

One topic that came through strongly in our conversation was convenience—something I often discuss through the Eating for You framework as one of the 9 drivers for eating.

The good news is that healthy eating doesn’t need to be perfect, expensive, or complicated. 

Below are 9 practical tips inspired by our conversation that support:
✔ health
✔ affordability
✔ convenience
— without relying on restrictive diets or unrealistic expectations.

3 Tips for Health

1. Add Plant Proteins to Meals

One of Clare’s most practical tips was using legumes and lentils to stretch meals further while boosting nutrition. This is something that I promote too:

Adding lentils, beans, or chickpeas to meals such as:

• • spaghetti bolognese
  • curries
  • soups
  • casseroles

helps increase:

• • fibre
  • plant protein
  • fullness
  • variety.

It can also reduce the amount of expensive meat needed while supporting heart and gut health.

Even better, canned legumes are inexpensive, convenient, and easy to keep in the pantry. 

Or you can soak dried legumes, then cook them and freeze them in ready-to-go portion sizes.

2. Don’t Feel Guilty About Frozen or Canned Foods

Many people think healthy eating means buying only fresh produce, but Clare explained that frozen vegetables are often picked and frozen quickly, helping preserve nutrients.

Frozen and canned foods can:

• • reduce waste
  • save preparation time
  • make healthy meals easier to prepare
  • support healthier eating when life gets busy.

Choosing low-salt or no-added-salt canned vegetables or legumes is a simple way to build nutritious meals quickly.

Healthy eating is not about perfection. It’s about creating practical habits that support your health consistently.

3. Focus on Simple Balanced Meals

Healthy meals do not need to look like social media food trends or restaurant-style cooking.

Clare shared examples of simple meals using:

• • barbecue chicken
  • salad ingredients
  • wraps or pizza bases
  • leftovers
  • pantry staples.

Balanced eating can be as simple as combining:

• • protein
  • vegetables
  • Whole grains
  • healthy fats.

Simple meals are often the most sustainable because they fit into everyday life.

3 Tips for Convenience

4. Meal Planning Saves More Than Money

Meal planning is often viewed as restrictive, but really it’s about reducing stress and decision fatigue.

One of the strongest messages from the podcast was that convenience often drives food choices. When we are tired and haven’t prepared ahead, takeaway and delivery apps become very tempting.

Meal planning can help:

• • reduce last-minute food decisions
  • lower stress
  • improve consistency with eating habits
  • reduce reliance on takeaway foods.

This doesn’t need to be complicated. Even planning:

• • 3 dinners
  • a shopping list
  • or preparing one batch-cooked meal

can make a big difference.

5. Batch Cooking Creates Convenience Later

One of the easiest ways to make healthy eating more convenient is to cook once and eat twice.

Clare discussed preparing larger portions of meals like:

• • bolognese sauce
  • curries
  • soups
  • casseroles

and freezing leftovers for busy nights.

This approach:

• • saves time
  • reduces cooking fatigue
  • lowers food waste
  • helps avoid expensive takeaway meals.

Convenience doesn’t always mean buying ready-made food. Sometimes convenience is simply preparing ahead.

6. Keep Convenience Foods That Support Health

Convenience foods are not automatically unhealthy.

Helpful convenience foods include:

• • frozen vegetables
  • canned beans
  • pre-cooked rice
  • wraps
  • frozen pizza bases
  • tofu
  • salad kits.

Clare also discussed how appliances such as air fryers can reduce cooking time and energy costs while making meal preparation easier.

The goal is not to eliminate convenience, but to use convenience intentionally to support healthier habits.

3 Tips for Affordability

7. Audit Where Food Money Is Really Going

One of the most powerful parts of the conversation was Clare’s discussion around food spending awareness.

Many people focus on supermarket costs while forgetting:

• • takeaway coffees
  • food delivery fees
  • snacks purchased while out
  • convenience purchases.

Clare encouraged listeners to look at all food spending without judgement. Just track your total food and beverage costs with curiosity (rather than criticism)!

Mindful awareness around spending—just like mindful awareness around eating—can help identify small changes that support long-term goals.

8. Use What You Already Have

How often do we buy food we already have sitting in the pantry or freezer?

Clare highlighted the importance of:

• • checking cupboards before shopping
  • using freezer meals
  • rotating pantry staples
  • planning meals around existing ingredients.

This reduces:

• • waste
  • unnecessary spending
  • stress around meal preparation.

Sometimes healthy eating becomes easier when we simplify rather than constantly searching for new foods or recipes.

9. Healthy Eating Doesn’t Need Expensive “Health Foods”

One of the myths discussed in the podcast is that healthy eating must involve:

• • expensive supplements
  • premium ingredients
  • specialty products
  • trendy diets.

In reality, many affordable staples provide excellent nutrition:

• • oats
  • eggs
  • lentils
  • beans
  • frozen vegetables
  • canned fish
  • seasonal produce.

Clare’s work through the No Money No Time website demonstrates that healthy eating can absolutely be affordable and realistic.

Healthy Eating for Real Life

Healthy eating is not about doing everything perfectly.

It’s about building realistic habits that work with:

• • your time
  • your budget
  • your lifestyle
  • your energy levels.

And importantly, understanding that convenience is not a weakness—it’s a real-life driver for eating.

When we recognise convenience as part of our eating habits, we can begin creating supportive strategies rather than blaming ourselves for struggling.

Listen to the Full Podcast

To hear the full conversation with Laureate Professor Clare Collins, tune into the podcast episode 169.

Healthy Eating on a Budget: Dietitian Tips for Real Life

We explore:

• • healthy eating myths
  • meal planning
  • convenience foods
  • affordable meals
  • family eating
  • protein trends
  • and practical ways to make healthier eating sustainable.

Looking for Personalised Support?

If you’re struggling to maintain healthier eating habits or want support creating an approach that works for your real life, I invite you to book a free 30-minute call.

Together we can explore:

• • your eating habits
  • the drivers behind your food choices
  • what’s getting in the way
  • and practical steps to help you move forward without dieting or food guilt.