Feed your family of four for a full week without breaking the bank. This clever meal plan uses versatile staples like potatoes, rice, and oats to create seven filling dinners plus breakfasts and snacks for under $100.

Budget Family Meal Plan: 7 Nights of Dinners

This plan is designed to feed a family of four. It focuses on high-value proteins like chicken drumsticks, eggs, and lentils, paired with bulk-buy pantry staples to ensure no one goes hungry. Total active prep time is kept low by using simple traybakes and one-pot methods.

Monday — Roasted Chicken & Veg

A classic, comforting roast that lets the oven do all the hard work.

1. Preheat oven to 200°C.
2. Chop 500g of potatoes into chunks and place on a large tray with 1kg of chicken drumsticks.
3. Drizzle with a little oil, salt, and pepper. Roast for 35-40 minutes.
4. Add 250g of mixed frozen vegetables to the tray for the last 10 minutes of cooking.

Tuesday — Sausage & Onion Traybake

Sausages become a gourmet meal when roasted until caramelized with sweet onions.

1. Slice 2 large onions into wedges and chop 500g of potatoes into chips or wedges.
2. Place on a baking tray with 500g of precooked sausages.
3. Toss in oil and bake at 200°C for 25-30 minutes until the potatoes are crispy and sausages are browned.

Wednesday — Red Lentil Dhal with Rice

A protein-packed vegetarian meal that is incredibly cheap and filling.

1. Sauté 1 diced onion in a large pot until soft.
2. Add 500g split red lentils and 2 cans (800g) of chopped tomatoes.
3. Fill one empty tomato can with water and add to the pot. Simmer for 20-25 minutes until lentils are soft.
4. Serve in bowls over 2 cups of fluffy white rice.

Thursday — Chickpea Tomato Pasta

A quick pantry-staple pasta that the kids will love.

1. Boil 500g spaghetti in salted water according to packet instructions.
2. In a separate pan, simmer 1 can of chopped tomatoes with 2 cans of drained chickpeas and 200g of mixed frozen vegetables.
3. Drain the pasta and toss directly into the sauce. Top with a sprinkle of grated cheese if desired.

Friday — Vegetable Fried Rice

The perfect way to use up the week's rice and remaining vegetables.

1. Use leftover cooked rice (or cook 1.5 cups dry rice and let it cool).
2. Sauté 1 diced onion and 300g mixed frozen vegetables in a large pan or wok.
3. Push veg to the side and crack 4 eggs into the pan, scrambling them until set.
4. Toss in the rice and stir-fry everything together with a splash of oil (and soy sauce if you have it) until piping hot.

Saturday — Cheesy Jacket Potatoes

Crispy potato skins filled with fluffy mash and savory toppings.

1. Prick 4 large potatoes with a fork and bake at 200°C for 1 hour (or microwave for 10-12 minutes) until soft.
2. Slice open and fluff the insides with a fork.
3. Top generously with 200g of grated cheese and any leftover lentils or chickpeas from earlier in the week.

Sunday — Sausage & Mash

Finish the week with a hearty pub-style favorite.

1. Peel and boil the remaining potatoes until soft. Drain and mash with a splash of milk.
2. Pan-fry the remaining 500g of sausages until browned and cooked through.
3. Steam the last of the mixed frozen vegetables and serve everything together.

Shopping List

• Protein: 2kg Chicken Drumsticks, 1kg Precooked Sausages, 12pk Eggs
• Dairy: 1kg Value Cheese, 2L Milk
• Produce: 2kg Potatoes, 1.5kg Brown Onions, 1.5kg Apples, 1.5kg Bananas
• Pantry: 1kg White Rice, 500g Spaghetti, 500g Split Red Lentils, 3x 400g Canned Chopped Tomatoes, 2x 400g Canned Chickpeas, 1.5kg Rolled Oats, 375g Peanut Butter, 2x 600g Loaves White Bread
• Frozen: 1kg Mixed Vegetables

Cooking Tips & Prep Hacks

• The Rice Trick: When making the Dhal on Wednesday, cook the entire 1kg bag of rice. Use half for dinner and freeze or refrigerate the rest for Friday's Fried Rice. Cold rice makes much better fried rice!
• Breakfast & Lunch: This plan includes oats and milk for morning porridge, and peanut butter, eggs, and cheese for sandwiches throughout the week.
• Flavor Boost: This plan assumes you have oil, salt, and pepper. If you have curry powder, add a tablespoon to the Lentil Dhal. If you have dried herbs, toss them over the roasted chicken and potatoes.
• Sausage Prep: Precooked sausages are great for budget traybakes as they don't release as much fat as raw sausages, keeping your potatoes crispier.

Nutrition

Estimated at 550-650 calories per dinner serving. High in protein from the combination of legumes, eggs, and meat, with slow-release energy from potatoes and brown onions.