With food prices still high, many people in Ireland worry that eating healthily costs too much. It doesn’t have to. Some of the healthiest foods are also some of the cheapest, and a little planning goes a long way. Here’s how to eat well on a budget in Ireland, with a simple shopping list and a week of affordable meal ideas.
Start with the Irish Food Pyramid
Ireland’s Healthy Food Pyramid is a simple guide to a balanced diet. The biggest shelf is vegetables, salad and fruit (5 to 7 servings a day), followed by wholemeal cereals, breads, potatoes, pasta and rice. Foods high in fat, sugar and salt sit at the top, for once or twice a week at most. Building your shopping around the bottom shelves is good for your health and your wallet. Read more in our guide to healthy weight in Ireland.
10 ways to eat healthily for less
- Plan your meals for the week. Check what you already have, plan 5 to 7 dinners and write a list. It’s the easiest way to cut waste and impulse buys.
- Cook once, eat twice. Make a big pot of stew, soup, chilli or curry and keep portions for lunches or the freezer.
- Love the humble potato. Potatoes are cheap, filling and a good source of fibre and vitamin C, especially with the skins on. Bake, boil or roast them with a little oil instead of frying.
- Buy seasonal Irish veg. Carrots, cabbage, turnip, onions, leeks and parsnips are usually great value and keep well.
- Use frozen fruit and veg. Frozen peas, spinach, mixed veg and berries are just as nutritious as fresh, cost less and don’t go off.
- Choose cheaper proteins. Eggs, tinned fish (sardines, mackerel, tuna), beans, lentils and chickpeas are budget-friendly and healthy. Bulk out mince with lentils or grated veg.
- Go for porridge. Irish oats are one of the cheapest, most filling breakfasts you can buy.
- Try own-brand products. Supermarket own brands of staples like oats, tinned tomatoes, pasta and rice are often just as good.
- Cut back on takeaways and sugary drinks. These add up fast. Tap water is free.
- Use up leftovers. Turn spare veg into soup, frittatas or stir-fries.
A budget-friendly healthy shopping list
| Food group | Good-value choices |
|---|---|
| Vegetables and fruit | Carrots, onions, cabbage, turnip, frozen peas and mixed veg, tinned tomatoes, bananas, apples, frozen berries |
| Starchy foods | Potatoes, porridge oats, wholemeal bread, brown rice, wholewheat pasta |
| Protein | Eggs, tinned mackerel and sardines, chicken thighs, lean mince, lentils, beans, chickpeas |
| Dairy | Milk, natural yoghurt, cheddar (a little goes a long way) |
| Store cupboard | Rapeseed oil, stock cubes, dried herbs, spices, peanut butter |
A week of cheap, healthy dinners
- Monday: Vegetable and lentil soup with wholemeal bread
- Tuesday: Chicken thigh traybake with potatoes, carrots and onions
- Wednesday: Spaghetti bolognese with half mince, half lentils and grated carrot
- Thursday: Mackerel or sardines on toast with a side salad or frozen peas
- Friday: Homemade “fakeaway” chickpea and vegetable curry with brown rice
- Saturday: Cottage pie topped with potato and parsnip mash
- Sunday: Spanish omelette with potatoes, onions and peppers, plus a big salad
For breakfast, porridge with banana or frozen berries costs very little. For lunches, use leftovers, soup or wholemeal sandwiches with eggs or tinned fish.
Free help in Ireland
- safefood has free recipes and budget meal ideas, including its 101 Square Meals recipe book.
- The HSE offers free healthy eating advice on its website and through local programmes.
- Your GP or practice nurse can refer you to local weight-management support if you need it.
Healthy eating and weight management
Eating well on a budget naturally supports a healthy weight: more vegetables, fibre and home cooking, and fewer takeaways and sugary drinks. Add regular walks, which are completely free, and you’re building habits that last.
If you’d like a simple daily habit to go with your routine, LipNutrix is our stimulant-free daily supplement, taken as 1 capsule in the morning and 1 at around 4pm. We deliver free, with tracking, to every county in Ireland, and you can view prices in euro. See delivery to Ireland.
Frequently asked questions
How can I eat healthily on a budget in Ireland?
Plan your meals, write a shopping list, cook in batches, and base meals on cheap healthy staples like potatoes, oats, seasonal Irish vegetables, frozen veg, eggs, tinned fish, beans and lentils. Cut back on takeaways and sugary drinks.
What are the cheapest healthy foods?
Potatoes, porridge oats, carrots, cabbage, onions, frozen peas and mixed veg, tinned tomatoes, bananas, eggs, tinned mackerel or sardines, lentils, beans and chickpeas are all affordable and nutritious.
Are frozen vegetables as healthy as fresh?
Yes. Frozen vegetables are picked and frozen quickly, so they keep their nutrients well. They are often cheaper and cause less food waste.
How many portions of fruit and vegetables should I eat in Ireland?
Ireland’s Healthy Food Pyramid recommends 5 to 7 servings of vegetables, salad and fruit a day.
Does TopNew deliver supplements to Ireland?
Yes. We deliver free, with tracking, to the Republic of Ireland. Orders usually arrive in 5 to 10 working days, and you can view prices in euro.
This article is for general information and is not medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you take medication, have a medical condition, or are pregnant or breastfeeding, speak to your GP or pharmacist before taking any supplement.
