How to Make Cheap Meals for a Family: Step-by-Step Instructions

Planning and Budgeting

Assess Your Family's Needs

Understanding the dietary requirements and preferences of each family member is essential. Consider any allergies, dietary restrictions, and preferences to ensure everyone is catered for. It's also helpful to know how much each person typically eats so you can plan portion sizes appropriately.

Create a Weekly Meal Plan

Planning your meals for the week helps in managing both time and budget. List all meals for the week, including breakfast, lunch, dinner, and snacks. Having a structured plan prevents last-minute decisions that often lead to expensive takeout. Consider incorporating themes like "Meatless Mondays" or "Soup Saturdays" to simplify planning.

Make a Shopping List

Based on your meal plan, create a detailed shopping list. Stick to this list to avoid impulse purchases. Organise the list by sections of the grocery store to make shopping more efficient. Don't forget to include quantities to avoid overbuying.

Budgeting Tips

Set a weekly or monthly food budget. Use cash or a dedicated debit card to avoid overspending. Track your spending to see where you can make adjustments. Apps like YNAB (You Need A Budget) or even simple spreadsheets can help keep track of your grocery expenses.

Shopping Smart

Buy in Bulk

Purchase non-perishable items like rice, pasta, and canned goods in bulk. These items often come at a lower price per unit when bought in larger quantities. Consider joining a wholesale club if you have storage space for bulk items.

Look for Sales and Discounts

Keep an eye on store flyers and websites for sales and discounts. Use coupons and loyalty programs to save more money. Apps like Honey or browser extensions like Rakuten can help find deals and apply discounts automatically.

Choose Generic Brands

Generic or store brands often offer the same quality as name brands at a lower price. Compare ingredients and nutritional information to ensure you’re getting the best deal. Sometimes, the only difference is the packaging.

Seasonal and Local Produce

Buy fruits and vegetables that are in season and locally sourced. They are usually cheaper and fresher. Farmers’ markets can be a great place to find deals on fresh produce.

Cooking Techniques

Batch Cooking

Prepare large quantities of meals and freeze them in portions. This saves time and ensures you always have a meal ready. Soups, stews, and casseroles are excellent for batch cooking. Use freezer-safe containers or bags and label them with the date and contents.

One-Pot Meals

Use recipes that require only one pot. These meals are usually quick, easy to prepare, and require fewer ingredients, saving both time and money. Examples include chilli, stir-fries, and pasta dishes.

Slow Cooker Recipes

Slow cookers are great for making cheap, hearty meals with minimal effort. Ingredients like beans, lentils, and cheaper cuts of meat become tender and flavourful when cooked slowly. Try recipes like slow cooker beef stew or lentil curry.

Utilise Leftovers

Repurpose leftovers into new meals. For example, roast chicken can be used for sandwiches, salads, or soups the next day. Create a weekly "Leftover Night" to clean out the fridge and reduce waste.

Affordable Meal Ideas

Breakfast

Overnight Oats

• Ingredients: Oats, milk or yoghurt, fruits, and honey.
• Instructions: Combine oats with milk or yoghurt in a jar. Add fruits and a drizzle of honey. Refrigerate overnight. Variations include adding nuts, seeds, or a spoonful of peanut butter.

Egg Muffins

• Ingredients: Eggs, spinach, tomatoes, cheese, and seasoning.
• Instructions: Whisk eggs and mix with chopped spinach, tomatoes, and cheese. Pour into a muffin tin and bake at 180°C for 15-20 minutes. These can be made ahead and reheated for a quick breakfast.

Banana Pancakes

• Ingredients: Bananas, eggs, and a pinch of baking powder.
• Instructions: Mash bananas and mix with eggs and baking powder. Cook on a non-stick skillet until golden brown. Serve with a drizzle of maple syrup or a dollop of yoghurt.

Lunch

Lentil Soup

• Ingredients: Lentils, carrots, celery, onions, garlic, and vegetable broth.
• Instructions: Sauté onions and garlic, add chopped vegetables and lentils, and pour in the broth. Simmer until lentils are tender. Add spices like cumin or paprika for extra flavour.

Chicken Salad Wraps

• Ingredients: Shredded chicken, lettuce, tomatoes, cucumbers, and whole wheat wraps.
• Instructions: Mix shredded chicken with chopped vegetables. Wrap in whole wheat tortillas. Add a dollop of hummus or yoghurt dressing for added taste.

Quinoa Salad

• Ingredients: Quinoa, mixed vegetables, feta cheese, and a lemon vinaigrette.
• Instructions: Cook quinoa according to package instructions. Mix with chopped vegetables and feta cheese. Toss with a lemon vinaigrette. This salad can be made ahead and stored in the fridge.

Dinner

Spaghetti Bolognese

• Ingredients: Minced beef, onions, garlic, tomatoes, and spaghetti.
• Instructions: Cook minced beef with onions and garlic. Add tomatoes and simmer. Serve over cooked spaghetti. Substitute with lentils for a vegetarian version.

Vegetable Stir-Fry

• Ingredients: Mixed vegetables, soy sauce, garlic, and rice.
• Instructions: Stir-fry vegetables with garlic and soy sauce. Serve with rice. Add tofu or chicken for extra protein.

Chicken and Rice Casserole

• Ingredients: Chicken breasts, rice, broccoli, and cheddar cheese.
• Instructions: Mix all ingredients in a baking dish. Bake at 180°C for 45 minutes or until chicken is cooked through and rice is tender. This dish is easy to customise with different vegetables or cheese.

Snacks

Hummus and Veggie Sticks

• Ingredients: Chickpeas, tahini, lemon juice, garlic, and assorted vegetables.
• Instructions: Blend chickpeas, tahini, lemon juice, and garlic to make hummus. Serve with sliced vegetables. Homemade hummus is cheaper and fresher than store-bought.

Fruit and Yoghurt Parfait

• Ingredients: Yoghurt, fruits, and granola.
• Instructions: Layer yoghurt, fruits, and granola in a glass. Use frozen fruits for a budget-friendly option.

Popcorn

• Ingredients: Popcorn kernels, olive oil, and salt.
• Instructions: Pop kernels in a pot with a bit of olive oil. Season with salt. A healthy and cheap snack option.

Tips for Saving Money

Reduce Meat Consumption

Meat can be expensive. Incorporate more plant-based meals into your diet, such as beans, lentils, and tofu. Try having at least one or two meatless days per week.

Avoid Pre-Packaged Foods

Pre-packaged foods are often more expensive than their whole food counterparts. Prepare your meals from scratch to save money and eat healthier. Pre-cut fruits and vegetables, for example, are convenient but can cost significantly more.

Grow Your Own Herbs and Vegetables

If you have space, consider growing your own herbs and vegetables. It’s cost-effective and ensures a fresh supply. Even a small windowsill can be enough for a few pots of herbs.

Limit Eating Out

Prepare meals at home as much as possible. Eating out frequently can quickly add up. Pack lunches for work or school to avoid buying meals on the go.

Budget-Friendly Recipes

Chickpea Curry

• Ingredients: Chickpeas, onions, garlic, tomatoes, coconut milk, and curry powder.
• Instructions: Sauté onions and garlic, add tomatoes and curry powder, then chickpeas and coconut milk. Simmer until flavours meld together. Serve with rice or naan bread.

Shepherd's Pie

• Ingredients: Minced lamb, onions, carrots, peas, potatoes, and gravy.
• Instructions: Cook minced lamb with onions and carrots. Add peas and gravy, then top with mashed potatoes. Bake until golden brown. For a budget-friendly version, use minced beef or even lentils.

Pasta Primavera

• Ingredients: Pasta, mixed vegetables, olive oil, garlic, and Parmesan cheese.
• Instructions: Cook pasta and sauté vegetables with garlic and olive oil. Mix with pasta and sprinkle with Parmesan cheese. Use seasonal vegetables to keep costs down.

Bean and Cheese Burritos

• Ingredients: Refried beans, cheese, salsa, and tortillas.
• Instructions: Spread refried beans on tortillas, sprinkle with cheese, and add a spoonful of salsa. Roll up and bake at 180°C until cheese is melted.

Kitchen Tips and Tricks

Use Everything

Utilise all parts of the food you buy. For example, use vegetable scraps to make broth. Bones from meat can also be used to make a nutritious stock.

Invest in Quality Containers

Store leftovers properly to avoid waste. Quality containers keep food fresh longer. Glass containers are durable and can be used in the microwave and oven.

Cook with Family

Involve family members in meal preparation. It’s a great way to spend time together and teach children valuable cooking skills. Kids can help with tasks like washing vegetables or stirring ingredients.

Plan for Leftovers

When cooking, plan for leftovers that can be repurposed into new meals. For example, a roast chicken can be used in sandwiches, salads, and soups.

Meal Prep Tips

Prep Ingredients in Advance

Chop vegetables, marinate meats, and prepare sauces in advance to save time during the week. Store prepped ingredients in the fridge for easy access.

Label and Date Your Meals

Clearly label and date your meals before storing them in the fridge or freezer. This helps you keep track of what needs to be eaten first. Use a marker to write directly on freezer bags or stick labels on containers.

Utilise the Freezer

Freeze meals and ingredients that you won’t use immediately. This helps in reducing waste and ensures you always have something to cook. Frozen vegetables and fruits are also a budget-friendly option as they are often cheaper and last longer.

Economical Protein Sources

Beans and Lentils

Beans and lentils are cheap, versatile, and nutritious. They can be used in soups, stews, salads, and casseroles. Cook a big batch and use them throughout the week.

Eggs

Eggs are an excellent source of protein and can be used in a variety of dishes, from breakfasts to dinners. Hard-boiled eggs make a great snack or salad topping.

Tinned Fish

Tinned fish like tuna and sardines are affordable and rich in protein and omega-3 fatty acids. Use them in salads, sandwiches, or pasta dishes.

Tofu

Tofu is a cost-effective protein source that can be used in many dishes, from stir-fries to soups. It absorbs flavours well, making it versatile for various cuisines.

Peanut Butter

Peanut butter is a budget-friendly source of protein. Spread it on toast, add it to smoothies, or use it in sauces for a rich, nutty flavour.

Creative Leftover Ideas

Frittatas

Use leftover vegetables, meats, and cheeses to make a delicious frittata. Simply whisk eggs, pour over the leftovers in a skillet, and cook until set.

Fried Rice

Mix leftover rice with vegetables, meats, and a bit of soy sauce for a quick and easy meal. Add an egg for extra protein and flavour.

Sandwiches and Wraps

Repurpose leftovers into tasty sandwiches and wraps for a quick lunch or dinner. Leftover roast meat, grilled vegetables, and even pasta can make excellent fillings.

Soups and Stews

Combine leftovers with broth, spices, and vegetables to create hearty soups and stews. These are perfect for using up odds and ends from the fridge.

Pasta Bake

Mix leftover pasta with a simple tomato sauce and any leftover meats or vegetables. Top with cheese and bake until bubbly.

Stretching Your Budget Further

Homemade Bread

Baking your own bread can be much cheaper than buying it. It’s also a fun activity that can involve the whole family.

DIY Snacks

Make your own snacks like granola bars, trail mix, and baked crisps. These are often healthier and cheaper than store-bought versions.

Drink Water

Instead of buying sodas or juices, encourage your family to drink water. It’s healthier and much cheaper.

Plan No-Spend Weeks

Occasionally plan weeks where you only use what you have in your pantry and freezer. This can be a fun challenge and help clear out older items.

Join a Food Co-op

Food co-ops can offer bulk buying options and fresh produce at lower prices. They often focus on local and organic foods.

Keeping It Fun

Theme Nights

Plan theme nights like Taco Tuesday, Pizza Friday, or Stir-Fry Sunday. This keeps meal planning exciting and gives everyone something to look forward to.

Cooking Challenges

Have fun with cooking challenges, like using only five ingredients or creating a meal in 30 minutes. Get the whole family involved and see who can come up with the best dish.

Family Taste Tests

Try new recipes and have family taste tests to see which ones are keepers. This is a great way to introduce new foods and flavours.

Celebrate Small Wins

Celebrate small wins, like sticking to your budget for the month or successfully using up all leftovers. Rewards can be simple, like choosing the movie for family night or getting a special treat.

More Budget-Friendly Recipes

Black Bean Tacos

• Ingredients: Black beans, tortillas, salsa, and cheese.
• Instructions: Heat black beans and spoon onto tortillas. Top with salsa and cheese.

Vegetable Frittata

• Ingredients: Eggs, mixed vegetables, and cheese.
• Instructions: Whisk eggs and pour over sautéed vegetables in a skillet. Top with cheese and bake until set.

Chicken and Vegetable Stir-Fry

• Ingredients: Chicken, mixed vegetables, soy sauce, and garlic.
• Instructions: Stir-fry chicken and vegetables with soy sauce and garlic. Serve with rice or noodles.

Sweet Potato and Black Bean Chilli

• Ingredients: Sweet potatoes, black beans, tomatoes, and spices.
• Instructions: Sauté sweet potatoes and add black beans, tomatoes, and spices. Simmer until sweet potatoes are tender.

Homemade Pizza

• Ingredients: Pizza dough, tomato sauce, cheese, and toppings of choice.
• Instructions: Spread tomato sauce on pizza dough, sprinkle with cheese, and add toppings. Bake until crust is golden and cheese is melted.

Final Tips

Stay Organised

Keep your pantry, fridge, and freezer organised. Knowing what you have helps prevent buying duplicates and ensures you use up older items first.

Be Flexible

Sometimes, plans need to change. If you find a great deal on a certain ingredient, adjust your meal plan to incorporate it.

Enjoy the Process

Cooking on a budget can be a fun and rewarding challenge. Enjoy the process of creating delicious, affordable meals for your family.