Kickstart the new year with a free healthy cookbook – all on a budget

Budget bites, the latest free cookbook from World Cancer Research Fund, aims to help people eat healthily amid the cost of living crisis.

10 January 2023

As we start the new year and household budgets continue to feel the squeeze, UK health charity World Cancer Research Fund has published a free budget cookbook. The aim is to offer healthy and affordable meal choices to people across the country.

Budget bites contains 10 healthy recipes that cost £2.50–5.00 for a family of 4 (63p–£1.25 per person)1. The cookbook also includes tips for how to shop on a budget, meal-prepping and busts common myths about eating well on a budget.

Diet can reduce cancer risk

With the cost-of-living crisis being felt by many households across the UK, coupled with a rise in food prices, it is becoming even more of a challenge for many to eat a healthy meal that the whole family can enjoy. Having a balanced diet is incredibly important to everyone’s health, including reducing our risk of developing certain cancers.

This new cookbook provides healthy recipes that cater to as many people across the country as possible, by using low-cost ingredient suggestions. The cookbook recipes have been written by nutritionist Zoe Griffiths and include vegetarian and vegan options.

Recipes include:

  • Gardener’s pie
  • Chicken chow mein
  • White fish poke bowl
  • Baked peaches with an oaty topping

World Cancer Research Fund’s Health Information and Promotion Manager, Matt Lambert, said:

There’s no better time than now to cook healthier meals, whether that’s for yourself or your whole family. Have a look through our recipes and top tips to see how you can make some great cost savings without skimping on flavour or nutrition. The recipes also follow our Cancer Prevention Recommendations and we’ve made sure they contain no added salt or sugar.

Teacher and mum based in York Jo Verity said:

I’m always on the lookout for some budget-friendly recipes so this cookbook has come at the right time. I’m vegan and my daughter is vegetarian so it’s great that there’s something for everyone. I must be honest; cooking isn’t my favourite pastime, so I’ll definitely be trying some of the meal prep tips to try and cut my time in the kitchen!

Registered Nutritionist Zoe Griffiths at ZG Nutrition said:

Eating well doesn’t have to be expensive which is why I’ve created 10 healthy recipes that will help you to eat well on a budget. Packed full of flavour and nutrition, and easy to make, I hope you’ll enjoy eating them as much as I’ve enjoyed creating them.

World Cancer Research Fund also has a dedicated recipes section on its website which includes budget-friendly options.



1Prices may vary in different supermarkets. The cost of each recipe was correct at the time of print.

Notes to editors

Individual recipes, top tips and photos, and spokespeople, are available for interviews on request.

The cookbook is available to the public for free as a hard copy and a digital download.

All our cookbooks are available to download here.

Table of contents:

  • Getting started
  • Top tips
  • Red kidney bean enchiladas
  • Gardener’s pie
  • Caribbean pepperpot with tofu
  • Mixed vegetable and red lentil curry
  • Mastering the meal prep
  • Chicken moussaka
  • Chicken chow mein
  • Myth busters
  • White fish poke bowl
  • Mackerel and sweetcorn pasta
  • Baked peaches with an oaty topping
  • Fruity yoghurt oaty pots
  • Weekly meal planner
  • Shopping list
  • Cancer Prevention Recommendations

About World Cancer Research Fund

World Cancer Research Fund examines how diet, nutrition, body weight and physical activity affect your risk of developing and surviving cancer. As part of an international network of charities, we have been funding life-saving research, influencing global public health policy, and educating the public since 1982. While society continues searching for a cure, our prevention and survival work is helping people live longer, happier, healthier lives – free from the devastating effects of cancer. and Twitter, Facebook, Instagram & LinkedIn.

Preventing Cancer. Saving Lives.