Learn to cook easy meals at home to keep healthy and save money, says nutritionist Amelia Phillips

One of Australia’s leading nutritionists has shared how to make healthier meals that keep weight off, and will help you save money in the long run.

Younger Aussies need to give up their Uber Eats habits if they want to save cash and live longer, according to one of the country’s leading nutritionists.

It comes as a national survey revealed that while 57 per cent of people cook from scratch five or more times a week, those under 45 are slacking, with more than a third blaming a lack of time for their choices.

The Body+Soul survey, which took a deep dive into the health of Australians, found a rise in the number of people cooking three to five days a week, but a slight dip in those who cook every day, compared with 2024.

Gen Z, those aged 16 to 30, and Millennials, aged 31 to 45, are less frequent home cooks, with 56 per cent and 52 per cent respectively cooking four days or less in the average week.

Among those who regularly cook at home, seven in 10 described their diet as good, very good or excellent, compared with just one in 10 of those who rarely cook from scratch.

Nutritionist Amelia Phillips, who cooks for her family of six at least five days a week, knows from having worked in commercial kitchens that takeaways contain far more fat, sugar and salt than meals cooked at home.

Nutritionist Amelia Phillips runs easy home cooking courses.

Ms Phillips with daughter Ella, 6, and family dog Diesel.

In particular she urged Gen Z, those born between 1995 and 2009, who have grown up using food delivery apps, to get in the kitchen and give cooking a go.

“Gen Z, if you want to have a long and healthy life, home cooking needs to be part of your life,” Ms Phillips said.

“Don’t be lured by the convenience of Uber Eats. You will spend a lot more and become much less healthy.”

Ms Phillips said her hacks for cheap, fast, and healthy home cooked meals were meal planning and shopping lists.

“Just spend five to 10 minutes at the weekend to plan your week out and what you’re going to cook, then you will find that you make better, smarter, healthier choices,” she said.

“I have four weekly shopping lists and meal plans that I rotate. Doing an online shop takes me 10 minutes.”

Nutritionist Amelia Phillips, 46, with daughter Ella.

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She said if you want to save money “don’t be afraid to be boring” and to cook the same meals regularly.

“If you’re not regularly cooking from home, food spoils and the bulk of it ends up going to waste,” Ms Phillips said.

“Don’t switch up your cooking styles too frequently, or you will have to buy more basics that will end up in the bin. Stick to similar meals and just rotate.”

She said people should aim to cook at least five meals a week.

Ms Phillips runs online courses for people looking to become more confident home cooks at ameliaphillips.com.au.

Originally published as Learn to cook easy meals at home to keep healthy and save money, says nutritionist Amelia Phillips