Budget Family Meal Plan for a Week (Family of 4)
Feeding a family on a budget is mostly about planning: buying versatile staples, cooking once and eating twice, and using every ingredient you buy. This week sticks to inexpensive basics like eggs, chicken thighs, pasta, rice, beans and seasonal vegetables.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Oatmeal with grated apple and cinnamon | Egg fried rice with frozen peas | Roast chicken thighs with potatoes and carrots |
| Tuesday | Toast with peanut butter and banana | Chicken and vegetable soup (from leftover chicken) | Spaghetti with homemade tomato and lentil sauce |
| Wednesday | Yogurt with oats | Leftover pasta bake | Bean and cheese quesadillas with salad |
| Thursday | Scrambled eggs on toast | Tuna and sweetcorn sandwiches | Sausage, bean and vegetable casserole |
| Friday | Oatmeal with raisins | Leftover casserole with rice | Homemade pizza night on flatbreads |
| Saturday | Pancakes with fruit | Jacket potatoes with beans and cheese | Chicken and vegetable stir-fry with rice |
| Sunday | Boiled eggs and toast soldiers | Vegetable omelette | Shepherd's pie with lentils and minced meat |
Grocery list
Produce
- Potatoes
- Carrots
- Onions
- Garlic
- Cabbage or seasonal greens
- Frozen peas
- Frozen mixed vegetables
- Apples
- Bananas
- Lettuce
Meat, fish & eggs
- Chicken thighs (bone-in)
- Sausages
- Minced beef or pork
- Canned tuna
- Eggs (large pack)
Dairy
- Milk
- Plain yogurt (large tub)
- Cheddar cheese
Pantry
- Rolled oats
- Rice
- Spaghetti
- Red lentils
- Canned beans
- Baked beans
- Canned tomatoes
- Canned sweetcorn
- Flour
- Peanut butter
- Raisins
- Stock cubes
Bakery
- Sliced bread
- Flatbreads or tortillas
Tips for this week
- Buy whole or bone-in chicken: roast it once, then turn the leftovers and bones into soup.
- Stretch minced meat with lentils (half and half) in sauces and pies: cheaper and still hearty.
- Frozen vegetables are as nutritious as fresh and never go to waste.
- Check what is already in your cupboards before shopping and only buy what the plan needs.
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Download on the App StoreFrequently asked questions
How can I lower my family's grocery bill?
Plan meals before shopping, build them around cheap staples (oats, rice, pasta, beans, eggs), cook in batches and use leftovers for lunches.
Is this plan kid-friendly?
Yes. Dinners like pasta, quesadillas, pizza and shepherd's pie are family favourites, and spices can be added at the table for adults.
Can I adapt it for 2 or 6 people?
Scale quantities up or down. Our free recipe scaler tool can recalculate ingredient amounts for any number of servings.
More meal plans
- Kid-Friendly Weekly Meal Plan
- Batch Cooking Meal Plan: Cook Once on Sunday, Eat All Week
- Student Meal Plan: Cheap, Easy Meals for a Week
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