Low income here, luckily mortgage paid
This is how we survive
Yellow sticker shop, and not always in the bigger supermarkets, the local vivo ( petrol station ) has the best bargains
Use the super five veg offers
Use frozen berries and frozen veg - not all but cauliflower, stew mix, spinach , peas, mixed veg all works well for us
Never throw food away, even if there is just enough left overs for one portion, in the freezer it goes, it will do a pack up or end of month freezer pot luck - we can all be sat eating different meals lol
Cook from scratch, I make soups with whatever veg I find reduced, or bottom of the fridge , I make our greek yoghurt using cheap UHT milk - 3 litres makes a couple of kilo. I use the pressure cooker and slow cooker to make cheaper cuts palatable - silverside in the slow cooker is as tender as any
Actually we do eat a lot of salmon, it's always being reduced in supermarkets, I snap it up. All the fish we eat is either reduced or from tins. Tinned fish is very economical
Red lentils are a staple - a couple of handfuls in the bolognese - they melt down lovely, bulk out the meat and add protein. I also make a lot of dahl. but add lots of veggies like sweet potatoes and aubergines , also might add some chicken if there's left overs - makes for a really filling meal which is healthy
Add chickpeas to curries, butterbeans to soups and stews - all added protein and fills the plates
I do spend a lot of time actually shopping - maybe 3 times a week - usually scouring the YS but also trawling the three big supermarkets for different offers. Ill even pop into M&S for their meal deal if its a good one - some clever picking and I can feed the 3 of us twice at least from the one deal
We dont spend much at all on snack foods - crisps , biscuits etc , nor cereals or bread, so little bread eaten that its stored in the freezer so it doesn't go mouldy before its eaten. Oats are cereal of choice , I make my own granola
Yes prices are high but its still possible to eat healthy without breaking the bank , with a bit of planning and time actually cooking