(Last updated Feb 2025)
Why Plan Budget Meals? (The Aussie Grocery Reality)
Grocery costs in Australia have climbed about 11% in the past year, with the average household now spending roughly $213 a week on food (up from $192). With budgets stretched, planning dinners can make a huge difference. Buying ingredients that work across multiple meals means you’ll use everything up – no more forgotten veggies turning to mush. (In fact, the average Aussie household tosses out $2,000–$2,500 of food per year!) By meal planning, you can channel those dollars into meals instead of the bin.
Another perk of planning: you can take advantage of cheaper options at different supermarkets. For example, consumer watchdog CHOICE found ALDI’s prices about 25% lower than Coles or Woolies for a basket of common items. (In one comparison, 14 grocery items cost $51.51 at ALDI versus $68.58 at Woolworths.) That means swapping in home-brand or ALDI ingredients can cut your bill significantly. And as you’ll see, budget meals can still be tasty and kid-approved – all it takes is a little prep and creativity.
How this meal plan helps you save: We’ve lined up five weeknight dinners (Monday to Friday) for a family of four, focusing on affordable proteins and seasonal produce. Ingredients are reused across recipes to get the most bang for your buck (for instance, that big pack of tortillas or carrots will serve multiple meals). Each dinner is designed for busy evenings – quick to prep, easy to cook – so you’re not tempted to grab expensive takeaway. We’ve even included cost breakdowns per meal based on current prices at major supermarkets, so you know exactly what to expect at checkout.
Let’s dive into the meal plan! 😋🛒
The Weeknight Meal Plan at a Glance
1. Monday – Quick Chicken & Veggie Stir-Fry with Rice – Lean chicken breast and mixed vegetables in a speedy stir-fry. (~$10 total)
2. Tuesday – Family Spaghetti Bolognese – Classic beef mince pasta loaded with hidden veggies. (~$12 total)
3. Wednesday – Easy Fish Tacos with Crunchy Slaw – Crispy fish (or tuna) tacos for midweek fun. (~$15 total)
4. Thursday – One-Pot Chickpea & Spinach Curry – A hearty vegetarian curry using pantry staples. (~$10 total)
5. Friday – Cheesy Bean Quesadillas – Toasted tortillas filled with beans and cheese (great for using leftovers). (~$8 total)
Estimated costs are for feeding 4 people. Each meal comes out to roughly $2–$4 per serving, proving you can feed the whole family for the price of one cafe sandwich! Below are details for each dinner, including ingredients, how to cook, and savings tips.
Monday: Quick Chicken & Veggie Stir-Fry with Rice
Kick off the week with a healthy chicken stir-fry that comes together in about 20 minutes. It’s packed with lean protein and colorful veggies – a hit with kids and adults alike – and significantly cheaper (and faster) than ordering takeout.
What You’ll Need (Ingredients & Cost):
- Chicken breast – 500g, sliced ($5.50 at ~$11/kg; often on special for even less. Coles recently cut deli chicken to $8.50/kg, while Woolies is about $10/kg).
- Mixed vegetables – $3 worth. Use 1 head of broccoli ($2) and 2 carrots ($0.40) as the base, plus half a capsicum (bell pepper) ($0.80). (Tip: Save the other half capsicum for Thursday’s curry.) Aussie produce is affordable in summer – e.g. carrots as low as $1.20 per kg, so load up on veggies.
- Rice – 2 cups uncooked white rice (~$0.50 from a 1kg home-brand bag). This will make about 6 cups cooked. Cook extra and stash 2 cups of plain rice in the fridge for Friday’s meal to save time.
- Stir-fry sauce & pantry items – ~$1 for soy sauce, garlic, a bit of oil, and a teaspoon of cornflour. (Likely you have these on hand, but even if not, the cost per meal is minimal.)
How to Cook: In a hot wok or large pan, sauté the garlic and sliced chicken in a bit of oil until the chicken is browned. Toss in chopped veggies and stir-fry until tender-crisp. Splash in soy sauce (or oyster sauce/teriyaki – whatever the family likes) and a little water. Add cornflour mixed in water to thicken the sauce slightly. Within 10 minutes of cook time, you’ll have a flavorful stir-fry. Serve it over steamed rice (you can microwave the pre-cooked rice to reheat).
Cost Breakdown: This meal comes out around $10 total for four people. By using affordable chicken and in-season veggies, we’re at roughly $2.50 per serving. Compare that to a basic takeaway stir-fry for a family (easily $30+); you’re saving a bundle while getting a fresher, healthier dish. Plus, you’ve already prepped extra rice for later in the week – saving time and money. Not a bad start to the week!
Tuesday: Family Spaghetti Bolognese
It’s hard to go wrong with spaghetti bolognese – it’s a comfort food classic, and a clever way to sneak extra veggies into the kids’ diet. We’ll make a big pot of sauce using budget-friendly beef mince and whatever vegetables you have lying around. This hearty meal will likely yield leftovers for lunch, and it costs a fraction of ready-made sauces or premade meals.
What You’ll Need:
- Beef mince (ground beef) – 500g ($6.50 for a 500g pack of regular mince, or ~$7 at most stores; ALDI’s lean mince was about $6.99/500g, showing how shopping around can save a dollar or two).
- Pasta – 500g spaghetti ($1.00 for home-brand). Cook the whole pack to feed four generously (and maybe have some leftover pasta for tomorrow’s lunches).
- Tomato base – ~$1.50. You can use a jar of pasta sauce or two cans of diced tomatoes (home-brand cans are often ~$0.80 each). If using plain tomatoes, add Italian herbs (dried mixed herbs or basil/oregano from the pantry).
- Vegetables for the sauce – $2.00. Common picks: 1 onion ($0.30), 2 carrots ($0.40), 2 sticks of celery ($0.50) – all finely chopped and sautéed as the flavor base. You can also finely grate a zucchini or dice some mushrooms if you have them (great for both nutrition and stretching the sauce). These veggies are inexpensive and make the sauce more filling, meaning you can get away with using a bit less meat.
- Garlic and seasoning – Pantry staples (pennies in cost). A couple of garlic cloves, salt, pepper, maybe a splash of Worcestershire sauce or a beef stock cube for depth.
- Optional – Grated cheese to serve (~$1 worth of cheddar for sprinkling on top).
How to Cook: Start by sautéing the diced onion, carrot, and celery in a pot with a little oil until softened. Add the beef mince, breaking it up with a spoon, and cook until browned. Toss in the garlic and any extra veg (zucchini, mushrooms) and cook a minute more. Pour in your canned tomatoes or sauce, add herbs and seasonings, and let it simmer while the pasta boils (about 10–15 minutes, or longer if you have time for deeper flavor).
While the sauce bubbles, boil the spaghetti in salted water until al dente. Drain the pasta, serve onto plates, and ladle that rich bolognese sauce on top. Finish with a sprinkle of cheese if you like. Dinner is served – in about 30 minutes total.
Cost Breakdown: Roughly $10–$12 total for this big pot of pasta. That’s around $2.50-$3.00 per serving. The beef mince is the priciest component (about $6.50), but we stretched it with ~$2 of veggies (which, nutritionally and cost-wise, is a win-win). The pasta and canned tomatoes are only about $2.50 combined. Compare this to pre-made spaghetti sauce or, say, a lasagne from the store – those can cost $20+ for four servings. Making it yourself with simple ingredients is far cheaper and lets you control the nutrition (less salt and fat than jar sauce, more veggies). Plus, you might have a little sauce left for tomorrow’s lunch on toast or to freeze for another night. Zero waste, maximum taste!
Wednesday: Easy Fish Tacos with Crunchy Slaw
By midweek, let’s mix things up with some fun fish tacos. Fish can be expensive, but we’ll show you a budget-friendly way to do it. We’re using either frozen fish fillets or canned tuna – both affordable options – and dressing them up with fresh slaw and yoghurt sauce in a tortilla. Taco night feels like a treat, yet it’s still quick (20–30 minutes) and not pricey. The kids will love assembling their own tacos, and you’ll love that this meal adds some omega-3s to the week without capsizing your budget.
What You’ll Need:
- Fish – ~$6. You have two thrifty options here:
- Option 1: Frozen white fish fillets, about 500g. For example, ALDI’s 1kg pack of frozen Hoki or whiting runs around $10-$12, so 500g is roughly $5-6. Thaw and season them for cooking.
- Option 2: Canned tuna, 2 medium cans (about 425g total). A 95g tin is about $1.10(home brands often even less), so two larger cans come to around $4-$5. You can make delicious tuna patties or simply flake the tuna with some mayo and lemon as a taco filling for an ultra-quick dinner. (If fresh fish fillets are on special and within budget, you can use those, but we’re aiming to keep costs low.)
- Tortillas – ~$3 for a pack of 8–10 soft tortillas (wheat or corn, medium size). You’ll use about half the pack for tonight’s dinner and save the rest for Friday (don’t worry, we’ll use them!). Buying one pack for two meals is a smart way to cut costs and avoid waste.
- Slaw veggies – ~$3. Half a cabbage or bag of coleslaw mix (around $1.50 for what you use), 1 carrot ($0.20), and maybe 1 cucumber or tomato diced ($0.80) for a fresh topping. Basically, whatever crisp salad veggies the family likes will work. Toss the cabbage and carrot together to make a quick slaw.
- Yoghurt lime sauce – ~$1. Mix a cup of plain yoghurt ($0.70 worth) with a squeeze of lime or lemon ($0.30) and a pinch of salt/pepper. This creamy sauce will drizzle over the tacos. (Alternatively, use jar tartare or even just mayo – use what you have!)
- Seasoning & Oil – Pantry items. A bit of oil for cooking the fish, and spices like paprika, cumin, or a pre-mixed seasoning for flavor (taco seasoning or even just salt & pepper). These add only a few cents to the cost.
How to Cook: If using frozen fish fillets, thaw and pat them dry. Season with a mix of paprika, cumin, salt, and pepper (or use a ready taco seasoning packet). You can either pan-fry them in a little oil for ~3 minutes per side until golden, or bake them in the oven at 200°C for ~15 minutes (brush with oil and seasoning first). Once cooked, break the fish into large flakes. If using canned tuna, you have two approaches: simply drain and use the tuna cold (mixed with a bit of the yoghurt sauce for moisture), or make tuna patties (mix tuna with a bit of mashed potato or breadcrumbs and egg, form patties and pan-fry). For speed, let’s assume we’re just using the flaked tuna as-is or warmed in a pan with some seasoning.
While the fish is cooking, quickly toss together the slaw. In a bowl, combine shredded cabbage with grated carrot (and any other salad add-ins). Dress it lightly with a spoon of the yoghurt sauce or a dash of vinegar and sugar for a classic slaw vibe. Warm the tortillas for a few seconds in a dry pan or microwave so they’re soft.
Serve it up: Lay everything out “taco bar” style – fish, warm tortillas, bowl of slaw, yoghurt sauce, and any extras like that diced tomato or corn kernels. Let everyone assemble their own tacos: place fish in a tortilla, top with slaw and a drizzle of sauce. It’s interactive and fun for kids (“DIY dinner!”). You’re likely to get about 2 tacos per person (with some slaw left over – save it for tomorrow’s lunch sandwiches).
Cost Breakdown: Approximately $14–$16 total, which is about $3.50-$4.00 per serving for fish tacos – not bad at all for a seafood dinner. The fish is the biggest cost (~$5-6). The tortillas and veggies come to around $6 combined, and the yoghurt sauce maybe $1. For comparison, buying ready-made fish fillet portions at the deli could cost $20+, and grabbing takeaway fish & chips for four might be $40+. By choosing economical fish (frozen or canned) and shopping smart (Aldi’s prices for staples like tortillas and yoghurt are hard to beat), you keep this meal affordable. And because you’re using the tortilla pack and cabbage across two meals, nothing is wasted – you’ll use up those ingredients on Friday. This is how planning ahead saves you money and prevents waste.
Thursday: One-Pot Chickpea & Spinach Curry
After three nights of meat and fish, let’s go vegetarian tonight – both for variety and cost savings. Plant-based proteins like chickpeas are incredibly cheap and nutritious, so a vegetarian meal or two each week can really trim your grocery bill. This one-pot chickpea and spinach curry is mild (kid-friendly!), creamy, and filling. Plus, it’s a great way to use any leftover veggies hanging around. We’ll cook it all in one pan for easy cleanup, and use the rice you pre-cooked on Monday to make life even simpler.
What You’ll Need:
- Chickpeas – 2 cans (400g each) of chickpeas, drained. This is about $1.60 (home-brand chickpeas are often ~$0.80 a can). For that price, you get ~16g of protein per can – a fantastic cheap protein source. (By comparison, 500g of meat provides ~100g protein for $6-$7; 2 cans of chickpeas give ~40g protein for $1.60 – a great deal!).
- Spinach – ~100-200g of leafy spinach. A fresh bunch or bag is ~$3, but you’ll use about half ( $1.50 worth ). Tip: If you bought a 120g bag of baby spinach earlier in the week (like for sandwiches or salads), toss the rest into this curry to use it up. You can also use frozen spinach (portion out a couple of frozen blocks, very cheap per portion).
- Coconut milk – 1 can (400mL) for creaminess, ~$1.50 (home-brand). You can use light coconut milk for a lighter option; price is similar.
- Curry paste or spices – ~$1. If you have a jar of mild curry paste (like korma or tikka) or even just curry powder, that’s perfect. You’ll use a couple tablespoons’ worth (maybe $0.50-$1 value). Add a bit of garlic and ginger too if you have it (or use powdered).
- Vegetable add-ins – freebie (already on hand). This curry is very forgiving – you can throw in leftover veggies from earlier in the week. Got half a capsicum from Monday? Slice it up and toss it in. Carrot or broccoli leftover? Chop and add. Even a lone potato or sweet potato cubed up can go in to make the curry heartier. Essentially, it’s a “fridge clean-out” opportunity. We won’t assign extra cost here since we’re assuming these are bits and bobs you already bought for other meals.
- Rice – Use the leftover cooked rice from Monday (free, since it’s already accounted for). If you didn’t make extra, no worries – cook 2 more cups (~$0.50) while the curry simmers.
How to Cook: In a large saucepan, heat a tablespoon of oil. Sauté a bit of minced garlic and ginger (if using) and 2 tablespoons of curry paste or 2 teaspoons of curry powder until fragrant. Add the drained chickpeas and stir to coat them in the spices. Toss in any harder vegetables (e.g., potato cubes or carrots) and sauté for a couple minutes. Pour in the can of coconut milk and 1 cup of water. Bring to a simmer and let the veggies cook until tender (around 10 minutes). Then add the spinach and any quick-cook veggies (e.g., leftover capsicum or broccoli florets) in the last few minutes. The spinach will wilt down and meld into the sauce. Season with salt and pepper to taste. If the curry is too thick, add a bit more water; if too thin, let it simmer a bit longer with the lid off.
Before serving, squeeze a bit of lemon juice (if you have some) to brighten the flavors. Serve the chickpea-spinach curry over warm rice. It’s creamy, mild, and aromatic – perfect for dipping with some bread if you have extra, or just on its own as a rice bowl.
Cost Breakdown: Roughly $8–$10 total for a generous one-pot meal. That’s just $2 or so per serving. Here’s how it breaks down: ~$1.60 for chickpeas, $1.50 for coconut milk, $1.50 for spinach, ~$1 for curry paste/spices, and maybe $0.50 for rice. The rest (garlic, bits of veggies) we counted as negligible since they were extras. This is significantly cheaper than any meat curry – for example, a chicken curry would easily cost 2-3 times as much once you factor in the meat price. Going meat-free even one night a week can save you dollars while still delivering on protein and taste. And because we used up leftover ingredients (half-used veggies, extra spinach, pre-cooked rice), we kept waste to zero. You get a warm, comforting dinner and a virtually empty fridge – which is perfect, because we’ll restock it tomorrow with the next shop!
(Nutrition note: Chickpeas and spinach are powerhouses – you’re getting fiber, protein, iron, and vitamins in this meal. It’s nice to know that the cheapest meal of the week might also be one of the healthiest!)
Friday: Cheesy Bean Quesadillas (Leftover Makeover)
Congratulations, you’ve made it to Friday – and you’ve been super savvy all week! Tonight’s dinner is a fun, ultra-fast finger food to celebrate the end of the week: cheesy bean quesadillas. This meal purposely uses remaining ingredients from earlier in the week, so you finish the week with minimal waste. It’s essentially a Tex-Mex grilled cheese – tortillas stuffed with beans, cheese, and any leftover veggies, toasted until golden. It’s kid-approved (who doesn’t love melted cheese?), and it costs just a few bucks to throw together. Perfect for a lazy Friday night that’s easy on your wallet.
What You’ll Need:
- Flour tortillas – the rest of the pack from Wednesday’s tacos (already paid for, so $0 in new cost!). If you have ~4 tortillas left, that makes 4 quesadillas (which we’ll cut into wedges for sharing).
- Cheese – ~2 cups of shredded cheese (about 200g). This costs roughly $2.00 (assuming a $5 per 500g block of Tasty cheddar). You might have some cheese left from Tuesday’s pasta night; use that up. Mixing cheddar and a bit of mozzarella (if on hand) gives a nice stretch, but any cheese that melts will do.
- Beans – 1 can of black beans or kidney beans, drained (~$0.80). If you don’t have beans, you can substitute a can of corn kernels or even the remainder of yesterday’s chickpeas (but honestly, keeping a few cans of beans in the pantry is a lifesaver for quick meals). Mash the beans lightly with a fork – this helps them stick in the quesadilla instead of rolling out. Season them with a pinch of cumin or chili powder if you like, or just a bit of salt and pepper.
- Leftover veggies or salsa – free. This is where you get creative with whatever’s left: that half-cup of Wednesday’s slaw, a few spinach leaves, leftover curry (drain off excess sauce and use mostly the solids), or even some of Tuesday’s bolognese sauce (to make Italian-ish quesadillas!). In short, any bits of veg or meat left in your fridge can be chopped and added to the filling. If you have a tomato or onion, dice them up. If you have a spoon of salsa or tomato paste, mix it in for flavor. Don’t go out and buy anything extra – the whole point is to use what’s on hand.
- Pantry items – just a little oil or butter for frying the quesadillas, if your pan isn’t non-stick.
How to Cook: Lay a tortilla flat and sprinkle one half of it with a generous layer of shredded cheese. Spoon on some mashed beans and spread them out. Add any other leftover fillings (keep it to a thin layer so the quesadilla isn’t overstuffed). Top with another sprinkle of cheese (the cheese on both sides acts like “glue” when it melts). Fold the tortilla over to make a half-moon shape. Do this for all tortillas.
Heat a frying pan on medium heat (no oil if it’s a good non-stick; otherwise melt a teaspoon of butter or a dash of oil and swirl to coat the pan). Place a folded tortilla in the pan and cook for about 2 minutes on each side, until golden brown and the cheese is melted. Cook them one by one (or two at a time if your pan is large enough). As each quesadilla finishes, keep it warm on a plate under a clean tea towel or in a low oven while you do the next. Once they’re all done, cut each half-moon into 3 wedges.
Serve the quesadilla slices with any leftover slaw or salad on the side. If you have a bit of yoghurt or sour cream, or sweet chili sauce in the fridge, those make nice dips – but it’s not essential.
Cost Breakdown: About $4–$5 total in new ingredients, since we’re mainly using leftovers. That’s roughly $1 (or less) per serving – an incredibly cheap meal to end the week! The only things we specifically bought for this were the canned beans (80¢) and the portion of cheese ($2). Everything else was essentially already covered in earlier meals. This demonstrates the power of planning: yesterday’s extra cabbage becomes today’s slaw; the remaining tortillas from taco night form tonight’s quesadillas. By shopping once and using everything, you avoid the “half-bag of wilted spinach” problem and save money.
Compare this $5 homemade Friday feast to the classic end-of-week takeaway temptation – e.g. a couple of pizzas easily cost $30+. You’ve saved that $25 for something else fun for the family. And if you’re feeling extra festive, you could even repurpose any leftover fruit (those apples or bananas on the counter) into a quick dessert – but we’ll call it a night here, content that we fed the family well all week on a tight budget.
Key Takeaways (Saving $$ and Time in the Kitchen)
- Meal Planning Pays Off: With grocery prices high, having a meal plan helps avoid overspending. This five-night plan fed a family of four for well under the average weekly grocery spend. We leveraged sales and cheaper outlets (like ALDI) to keep costs low – e.g. chicken breast for $8.50/kg on specialand budget beans instead of pricey meats.
- Mix and Match Proteins: Incorporating a variety of protein sources (chicken, beef, fish, legumes) isn’t just good for nutrition – it’s good for your wallet. Swapping meat for beans or tuna for one or two nights can significantly cut your food bill. (Chickpeas at ~$0.80 a can are a steal compared to any meat.) Plus, kids learn to enjoy different foods.
- Use Ingredients Across Meals: Plan meals that share ingredients so nothing goes to waste. We purposely used the same pack of tortillas for two dinners, turned Monday’s extra rice into Thursday’s curry, and used veggies bought in bulk (carrots, cabbage, spinach) in multiple recipes. This way, you get the bulk discount without the waste. Remember, Australians throw away up to $2.5k of food a year on average– so every ingredient you fully utilise is money saved.
- Shop Smart and Home-Brand: You can save by choosing home-brand or discount options for staples. Our meal plan relied on generic pasta, rice, canned goods and found no-name products often equal in quality. We also cited how an average basket at Aldi can be 25% cheaper than at Coles or Woolies– a reminder that where you shop matters. If one supermarket has a better price (e.g., Aldi’s $6.99 mince vs. $9 elsewhere), go for it. These small savings add up each week.
- Keep It Simple (and Quick): All these dinners were cooked in about 30 minutes or less. Busy weeknights demand easy recipes – one-pot curries, stir-fries, tacos – that don’t rely on expensive pre-packaged shortcuts. By cooking simple meals and involving the family (like DIY taco night), you make dinner enjoyable rather than a chore. And you’re less likely to resort to ordering in, which is the ultimate budget buster.
Bottom Line: Feeding your family on a budget is absolutely doable with a bit of planning and creativity. By sticking to a meal plan like this, you’ll save money, reduce waste, and serve up variety – from stir-fry to curry – that keeps everyone happy. As our week showed, you can eat well for less than $3 a plate. The key is to plan ahead, shop smart, and make the most of every ingredient. Here’s to stress-free, wallet-friendly weeknight dinners! 🎉🍽️
