Dietician's $2 Coles and Woolworths trick for a cheap dinner: 'Save you hundreds'

Susie Burrell reveals the home brand goods which will save you big bucks at the Coles and Woolworths registers and keep you healthy too.

Susie Burrell
·Contributor
·4-min read
Susie Burrell holding carrots and bananas (left), Woolworths sign (top right) and Coles sign (bottom right).
Dietician Susie Burrell reveals the nutritious items which you can always pick up at a reasonable price at the supermarket. Source: Supplied/Getty

As the cost of living crisis continues to weigh heavily on Aussie families and groceries prices in particular seeing many of us spending hundreds of dollars extra each time we shop, it is no wonder that more and more of us are scanning the supermarket specials each week.

Indeed, there are plenty of ways to save money at the checkout, including shopping seasonally, ditching the extra treats and snacks and waiting until foods are on sale before stocking up, but there are also plenty of affordable stapes that you can pick up for $2 or less, without compromising your nutrition.

As a qualified dietician, I'm committed to making sure each meal is as healthy as possible and these items are a surefire way to do that.

Loading up the shopping trolley with these, will not only improve your overall nutrient intake, but will also save you literally hundreds over the course of a year.

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By choosing the home brands of all of these items on your trip to your local Woolworths or Coles you can save even further.

For example, the Coles home brand version of tinned tuna in lemon and pepper flavour will only set you back $1.10 while the equivalent from John West can will cost you $1.35.

Forget extra flavoured sauces and marinades, when it comes to cooking pasta, soups and casseroles, a jar of passata will give you all the flavour you need for just $2 a large jar.

A bottle of home brand passata from Coles.
Passata can serve as a flavourful base for any pasta meal. Source: Coles

Keep in the fridge once open to extend shelf life, and the added bonus of including more cooked tomato in your diet is that you will increase your intake of the antioxidant lycopene, which has powerful anti-cancer properties in the body.

Not only are oats one of the most nutrient rich foods you can find but they are also exceptionally cost effective at $1.90 for a 900g bag, which could last as long as a month.

Packet of home brand rolled oats from Coles.
Rolled oats are an affordable option for a healthy breakfast. Source: Coles.

A healthy breakfast, crumb for schnitzel, alternative to flour in baking or as a topping or crumble for deserts, whole oats have a low GI, helping to keep blood glucose levels controlled after eating.

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Not only is long life milk convenient, meaning that you never find yourself running out of milk, but nutritionally it is comparable to fresh milk with the exception of a slightly lower number of B-group vitamins.

Woolworths home brand long life milk.
Long-life milk is similar to fresh milk when it comes to nutrition. Source: Woolworths

It's only $1.60 a carton but if you stock up when it is on sale, you will save significant amounts over the course of a year.

One of the cheapest forms of good quality protein, tuna can be used in a wide range of dishes including sandwiches, salads, pasta bakes and patties for a convenient and nutrient-rich meal.

Can of home brand tuna from Coles.
Lemon and Pepper flavoured tuna could be the base for a healthy lunch. Source: Coles

Whether your preference is lentils, chickpeas or kidney beans, simply swapping a meal or two for some that are legume-based, or combining a $1 can of legumes with meat will instantly reduce the cost of the meals significantly, whilst adding a fibre-rich source of plant protein.

Coles brand cannellini beans.
Canned beans can be an excellent and affordable addition to any meal. Source: Coles

Retailing for as little as $1 per 500g bag, making pasta at home with beans or tuna and a little passata will mean you have a meal that costs $10 or less whilst still offering plenty of nutrition.

Coles brand spiral pasta.
Pasta can form the base of a quick and easy dinner. Source: Coles

It is a commonly held belief that when it comes to vegetables, fresh is always best but it may come as a surprise to hear that frozen green vegetables actually retain more nutrients than fresh and are an easy add on to many meals including soups, stir fries and casseroles to bump up the nutrient content for little extra cost.

Frozen chopped spinach in a box.
Frozen vegetables actually lock in more nutrients than their fresh counterparts. Source: Woolworths

Another great way to get a concentrated source of nutrients is to include soup in your diet regularly, and tomato soup in particular is rich in antioxidants and a delicious, light meal.

Can of condensed tomato soup from Coles.
Soup is an excellent option for a nutrient-rich light meal. Source: Coles

You can also bump up the protein content of tomato soup by stirring in a little milk to create a creamy, more satisfying meal.

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