By using what’s already in your pantry you’ll be able to eat more nutritiously and keep your wallet happy. Plus, our healthier meal plan is filled with plenty of delicious recipes that don’t compromise on flavour.
First, check if you already have these staples in your fridge or pantry:
- Red chillies
- Garlic
- Ginger
- Soy Sauce
- Rice wine vinegar
- Honey
- Sesame seeds
- Oyster sauce
- Egg
- Herbs
- Parmesan cheese
If need to buy these, the plan will be a little bit more expensive. The trick is to use what you have to reduce the cost of the menu plan.
Week 1
Monday
Start the week with a Vegetarian Greek lentil soup that is packed full of vegetables.
Tuesday
This easy san choy bow is super-quick to prepare and will keep everyone at the table happy!
Wednesday
This Vietnamese beef salad with peanuts and mint is a simplified version of the traditional recipe. It’s light, refreshing main meal for hot weather. It’s also full of flavour and great for entertaining.
Thursday
This spicy Kung Pao chicken is made with chicken, peanuts and chilli. It’s full of flavour and will keep the family full.
Friday
Celebrate the end of the week with these low-fat chicken meatballs with tzatziki. To save even more, make your own chicken mince by placing chicken into a food processor or cutting finely.
Week 2
Monday
Start the week right with this healthy Mexican bowl (serve with brown rice instead of quinoa). Double quantities to serve four if you need to.
Tuesday
This brown rice salad is a delicious nutty-flavoured salad, which is delicious served hot or cold. Bulk it out with leftovers if you feel you need to.
Wednesday
Whip up this midweek bacon and tomato pasta which is a healthy, quick and budget friendly meal to meet all hunger needs.
Thursday
This spiced lamb kofta recipe is an easy, family favourite that will keep you full. It’s perfect for hot nights when you don’t feel like eating a heavy meal, but if you have any leftover brown rice salad, serve it on the side to bulk it out.
Friday
Relax at the end of the week with this light parmesan crusted roast fish with potatoes recipe. It has a delicious crumb and is perfect served with freshly squeezed lemon on top.
Now let’s break down the cost of your two-week menu plan
| Ingredients | cost | ||
| 300g beef (blade steak) | $5 | ||
| 1 iceberg lettuce | $2 | ||
| 1 250g bag mung bean sprouts | $2.20 | ||
| Carrots | 0.37 | ||
| Bunch of mint (homegrown if you have it, or buy a plant and grow your own) | $3 | ||
| 80g rice vermicelli noodles | $1.40 | ||
| 4 x Lebanese cucumbers | $2.80 | ||
| Peanuts | $2.30 | ||
| 1.5kg chicken thigh fillets | $18.00 | ||
| 600g pork and veal mince | $6.50 | ||
| 2kg Brown rice | $6.50 | ||
| Spring onions | $2.50 | ||
| 3 red or green capsicums (or a bag) | $6.90 | ||
| ½ cup currants | $4.90 | ||
| 2 tabs sunflower seeds | $1.60 | ||
| 2 tabs pepitas | $4 | ||
| 1kg bag of lentils (need 600g) | $4.60 | ||
| 400g potatoes (note: cheaper if you buy a large bag of brushed potatoes – only costed at 500g) | $1.75 | ||
| 6 x zucchini | $3 | ||
| 1 bunch celery | $3.50 | ||
| 2 punnets cherry tomatoes | $7 | ||
| Onion | $0.45 | ||
| 2 cans black beans | $1.60 | ||
| 2 avocados | $5 | ||
| 1 lime (or lemon) | 0.85 | ||
| 1 eggplant | $3.17 | ||
| Tomato pasta sauce | $2.00 | ||
| 500g Greek yoghurt | $3.00 | ||
| 100g ricotta | $3.00 | ||
| 250g bacon | $4.00 | ||
| 2 cans cherry tomatoes | $3.60 | ||
| 500g lamb mince | $7.50 | ||
| Total | $124 |
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