How to eat well on a budget | Dr Rupy Aujla and Professor Tim Spector

The cost of living has soared. Energy prices have doubled, and food costs have gone up enormously. As a result, the bill for the weekly shop can be shocking.

For some, this is merely an inconvenience. But many others face the awful choice between heating their home and maintaining their usual diet. And many of us are throwing cheaper ingredients into our shopping baskets to save money.

So does this mean that eating healthy is an indulgence that be dropped in favour of cheap ultra-processed food? Or is it still possible to eat healthily on a budget?

In today’s episode, Jonathan speaks to Dr. Rupy Aujla and Tim Spector to better understand how to eat healthier while spending less:


Dr. Rupy Aujla is a medical doctor who, since 2015, has been teaching people to cook their way to health as the founder of the doctor’s kitchen and has recently turned his efforts to doing so on a tight budget.
Tim Spector is a co-founder at ZOE and one of the world's top 100 most cited scientists.

If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.

Timecodes:
00:00 - Introduction
00:47 - Quickfire questions with Rupy
02:12 - Quickfire questions with Tim
02:44 - What’s one swap you can make today if you’re trying to eat well, for less?
03:53 - What has Dr. Rupy been up to?
05:58 - Do you need to give up eating healthy foods when economizing?
07:32 - Options when you’re on a budget
08:54 - Batch cooking
16:06 - Is it expensive to have healthy and good quality foods?
18:17 - Recipe adherence
20:58 - Advice for people cooking on their own
24:51 - How long does food last?
26:36 - How nutritious are canned & frozen foods?
30:05 - About protein
41:31 - What’s the one food you should spend more money on?
44:52 - Summary
45:50 - Can you have a healthier diet as a consequence of being on a budget?
46:52 - Goodbyes
45:55 - Outro

Episode transcripts are available here: https://joinzoe.com/learn/category/nutrition/podcast

Buy Rupy’s book here: https://www.amazon.co.uk/Dr-Rupy-Cooks-Healthy-Flavour/dp/1529148839

Find delicious recipes to cook here: https://www.bbc.co.uk/food/chefs/rupy_aujla

Follow Rupy on Instagram: https://www.instagram.com/doctors_kitchen

Follow Tim on Instagram: https://www.instagram.com/tim.spector

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Want to create your own podcast? Contact Fascinate Productions to bring it to life: https://fascinateproductions.co.uk/contact/