Budget Family Meal Plan
Eating well on a budget is about smart ingredient choices and minimising waste. This plan uses affordable proteins, pantry staples, and batch cooking to keep costs down.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Egg Fried Rice | Pasta with Tomato Sauce | |
| Tuesday | Red Lentil Soup | Chicken Fried Rice | |
| Wednesday | Vegetable Soup | Spaghetti Bolognese | Make double bolognese — freeze half |
| Thursday | Simple Omelette with Toast | Chana Masala with Rice | |
| Friday | Fried Noodles | Tuna Pasta Bake | |
| Saturday | Pancakes | Sausage Casserole | |
| Sunday | Congee | Roast Chicken with Vegetables | Use chicken for stock and Monday's fried rice |
Grocery List
Meat
- Whole chicken (1) — roast + leftovers
- Minced beef (500g)
- Sausages (8)
- Tuna (2 cans)
Vegetables
- Onions (5)
- Carrots (6)
- Potatoes (6)
- Mixed frozen vegetables (1kg)
- Celery (2 stalks)
Pantry
- Rice (2kg)
- Spaghetti (500g)
- Pasta (500g)
- Egg noodles (400g)
- Red lentils (500g)
- Chickpeas (2 cans)
- Canned tomatoes (4)
- Baked beans (2 cans)
- Soy sauce
- Flour
Dairy & Eggs
- Eggs (24)
- Butter
- Cheese (200g)
- Milk
Cooking Tips for Helpers
- Buy a whole chicken — roast it Sunday, use leftovers for fried rice and soup.
- Eggs, lentils, and beans are the cheapest proteins.
- Frozen vegetables are just as nutritious and much cheaper than fresh.
- Batch cook and freeze: bolognese, soup, and casserole all freeze well.
This plan feeds a family of four for a week at minimal cost. The key strategies: use a whole chicken, rely on eggs and legumes, and batch cook.