Feed your family for the entire week without breaking the bank. This meal plan focuses on versatile staples like chicken drumsticks, mince, and hearty vegetables to deliver five satisfying dinners for under $100. High-protein, kid-approved, and designed to minimize waste.

Family-Friendly Five-Day Meal Plan Under $100

This plan provides three substantial main meals designed to feed a family of four, with additional breakfast and light meal staples included to round out your weekly shopping. Total active prep time is kept low to suit busy weeknights.

Meal 1: Roast Chicken Drumsticks & Golden Potatoes

A classic Sunday-style roast that uses budget-friendly drumsticks for maximum flavor and crispy skin.

1. Preheat your oven to 200°C.
2. Chop 1kg of potatoes, 400g of carrots, and 2 brown onions into uniform chunks.
3. Place the vegetables and 1kg of chicken drumsticks into a large roasting tray.
4. Drizzle with 2 tablespoons of oil and season generously with salt, pepper, and 1 teaspoon of dried rosemary or thyme. Toss to coat everything evenly.
5. Roast for 40–45 minutes, turning the potatoes halfway through, until the chicken is golden brown and the potatoes are crisp.

Prep: 10 mins | Cook: 50 mins

Meal 2: Sausage & Tomato Pasta Bake

A comforting, crowd-pleasing bake that sneaks in plenty of vegetables through a simple tomato sauce.

1. Boil 500g of spiral pasta in a large pot of salted water until al dente. Drain and set aside.
2. While the pasta cooks, slice 500g of precooked sausages into rounds. Brown them in a large pan with one diced onion and a minced clove of garlic.
3. Add 2 cans of chopped tomatoes, 500g of frozen mixed vegetables, 1 teaspoon of dried oregano, and a pinch of sugar to the pan.
4. Simmer the sauce for 10 minutes to let the flavors develop.
5. Mix the cooked pasta into the sauce, transfer to a baking dish, and bake at 180°C for 15 minutes. Tip: If you have leftover cheese in the fridge, grate it over the top before baking.

Prep: 10 mins | Cook: 30 mins

Meal 3: Chicken Mince & Vegetable Rice Stir-fry

A lightning-fast weeknight dinner that is much healthier and cheaper than takeaway.

1. Cook 2 cups of white rice according to the package instructions (usually 1.5 parts water to 1 part rice).
2. Heat a tablespoon of oil in a wok or large frying pan over high heat. Add 450g of chicken mince and cook until browned, breaking it up with a spoon.
3. Add the remaining 500g of frozen mixed vegetables to the pan and stir-fry for 5–7 minutes until tender-crisp.
4. Stir in 2 tablespoons of soy sauce and 1 teaspoon each of minced ginger and garlic.
5. Toss everything together and serve immediately over the hot rice.

Prep: 5 mins | Cook: 20 mins

Shopping List

• Protein
  • 1kg Chicken Drumsticks
  • 450g Chicken Mince
  • 500g Precooked Sausages
  • 12-pack Eggs
• Produce
  • 1kg Potatoes
  • 400g Carrots
  • 3 Brown Onions
• Pantry & Frozen
  • 500g Spirals Pasta
  • 2 cans (400g each) Chopped Tomatoes
  • 1kg Frozen Mixed Vegetables
  • 2 cups White Rice
  • White Bread
  • Soy sauce, Cooking oil, Sugar, Dried herbs (Oregano, Rosemary/Thyme)
  • Garlic and Ginger
• Dairy
  • 2L Milk
  • 500g Butter

Cooking Tips & Prep Hacks

• The Rice Trick: If you are planning to have the stir-fry later in the week, cook the rice a day early and keep it in the fridge. Cold rice fries much better and doesn't get mushy.
• Breakfast & Lunch: Use the bread, eggs, and butter for "Eggs on Toast" or "Eggy Bread" (French Toast) to cover weekend breakfasts or a light Thursday night dinner.
• Veggie Boost: Frozen mixed vegetables are the ultimate budget hack. They are pre-chopped and just as nutritious as fresh, saving you both money and prep time.
• Leftovers: The Pasta Bake freezes exceptionally well. If you have leftovers, portion them into containers immediately for easy school or work lunches.

Nutrition Estimate

Roast Chicken: 580 kcal | 35g Protein | 45g Carbs per serving

Pasta Bake: 620 kcal | 24g Protein | 78g Carbs per serving

Stir-fry: 450 kcal | 28g Protein | 55g Carbs per serving