Feeding the Family Without Forking Out

Let’s talk turkey — or lentils, more likely. Feeding a family healthy meals while keeping an eye on your bank balance is no small feat. With prices creeping up faster than a toddler at bedtime, it’s no wonder many parents feel like they’re choosing between nutrition and affordability. But here’s the good news: with a bit of planning and a dash of determination, you can eat well without draining your wallet.

What’s Going On With Grocery Prices?

As of 2025, grocery bills across Australia have jumped by over $1,000 a year. That’s an extra $20 a week — enough to make anyone wince at the checkout. The average household now spends around $213.64 per week on food alone. That’s not pocket change, especially for single-income or stretched households.

Real-Life Example: The Thompsons of Brisbane

Let me introduce you to the Thompsons — two parents, two kids, and one modest income. When their grocery spend started creeping north, they didn’t throw their hands up. Instead, they got practical.

Their solution? Sunday meal prep, seasonal produce, and smart swaps (think lentils instead of mince, or chickpeas in place of chicken). They bought in bulk, stuck to a plan, and dodged the ‘convenience’ trap of processed snacks. The result? They slashed $60 a week off their bill — that’s over $3,000 saved a year.

 

One-Week Budget-Friendly Meal Plan

Here’s a practical plan for a family of four using ingredients you’ll actually find in an Aussie supermarket.

Day 1 – Monday

• Breakfast: Porridge with banana and honey
  
  

• Lunch: Egg salad sandwiches with lettuce and tomato
  
  

• Dinner: Veggie stir-fry with tofu and brown rice
  
  

Day 2 – Tuesday

• Breakfast: Wholegrain toast with avo
  
  

• Lunch: Lentil and veg soup with wholemeal bread
  
  

• Dinner: Spag bol with homemade veggie-packed sauce
  
  

Day 3 – Wednesday

• Breakfast: Greek yoghurt with frozen berries and muesli
  
  

• Lunch: Chickpea and cucumber salad with lemon dressing
  
  

• Dinner: Baked chicken drumsticks with roasted seasonal veg
  
  

Day 4 – Thursday

• Breakfast: Banana, spinach and peanut butter smoothie
  
  

• Lunch: Leftover stir-fry
  
  

• Dinner: Veg and cheese frittata
  
  

Day 5 – Friday

• Breakfast: Peanut butter on toast with sliced apples
  
  

• Lunch: Quinoa salad with leftover veg
  
  

• Dinner: Homemade pita pizzas with cheese and fresh toppings
  
  

Day 6 – Saturday

• Breakfast: Wholemeal pancakes with berry compote
  
  

• Lunch: Tuna and bean salad with citrus dressing
  
  

• Dinner: Beef and veg stew with mash
  
  

Day 7 – Sunday

• Breakfast: Scrambled eggs with spinach and tomato on toast
  
  

• Lunch: Leftover stew
  
  

• Dinner: Veg and lentil curry with brown rice
  
  

The Shopping List (And What It’ll Cost You)

Based on current prices in Aussie supermarkets, this is what you’ll need to pull it off:

Pantry Staples

• Rolled oats (1kg) – $2.50
  
  

• Honey (500g) – $6.00
  
  

• Wholemeal bread (2 loaves) – $5.00
  
  

• Brown rice (1kg) – $2.70
  
  

• Spaghetti (1kg) – $2.00
  
  

• Quinoa (500g) – $5.00
  
  

• Wholemeal flour (1kg) – $2.00
  
  

• Peanut butter (500g) – $4.00
  
  

• Canned chickpeas (2) – $3.00
  
  

• Canned lentils (2) – $3.00
  
  

• Canned tuna (425g) – $4.00
  
  

• Tomato paste (500g) – $2.50
  
  

• Olive oil (1L) – $7.00
  
  

• Dried herbs/spices – $5.00
  
  

Proteins

• Eggs (dozen) – $4.50
  
  

• Tofu (500g) – $3.00
  
  

• Chicken drumsticks (1kg) – $5.00
  
  

• Beef stewing meat (1kg) – $12.00
  
  

Dairy

• Greek yoghurt (1kg) – $5.00
  
  

• Cheese (500g) – $6.00
  
  

Fruit & Veg

• Bananas (1kg) – $3.50
  
  

• Apples (1kg) – $4.00
  
  

• Frozen berries (1kg) – $8.00
  
  

• Lettuce – $2.00
  
  

• Tomatoes (1kg) – $4.00
  
  

• Cucumbers (2) – $3.00
  
  

• Spinach (1 bunch) – $3.00
  
  

• Seasonal veg (5kg mix) – $15.00
  
  

• Potatoes (2kg) – $5.00
  
  

• Avocados (2) – $4.00
  
  

Estimated Total: $130.20
That’s around $80 less than the national weekly average. And no one’s going hungry.

Bonus Tips for Keeping Costs Down

• Use supermarket rewards cards – The points do add up.
  
  

• Hit the farmers’ markets – Local and seasonal can be cheaper and tastier.
  
  

• Buy in bulk – Especially for dry goods like oats, rice, and lentils.
  
  

• Grow your own herbs and leafy greens – Even a windowsill setup will do.
  
  

• Cook double batches and freeze – Future-you will be thrilled on a busy Thursday night.
  
  

Final Thoughts

You don’t need to raid your savings or survive on two-minute noodles to eat well. A bit of planning, some clever substitutions, and a good old-fashioned shopping list can go a long way.

Next time you’re strolling the supermarket aisles, skip the flashy packaging, shop with purpose, and cook with confidence. You’re not just feeding a family — you’re building healthier habits, one budget-friendly meal at a time.