Food prices are increasing everywhere, whether its $12 lettuces, or $40/kg green beans, as we see fuel prices increase, and prices more broadly increase, the hit to our pocket is being most felt with food inflation. Even if you don’t cook at home, you will notice smaller portions at restaurants, swaps to cheaper cuts of meat or vegetables as all food providers feel the pinch.

During such times its important to ensure that you are able to eat good quality nutritious meals are reasonable prices. Research recently released by the University of South Australia has compared several mainstream Australian diets in order to measure the cost of eating well according to these recommended meal plans, [1].

Diets compared were the Ketogenic, Palaeolithic, Intermittent Fasting, 8 weeks to wow, Optifast, AGHE and Mediterranean diet. The results were that the AGHE diet came out on top at $93/week and the 8 week plan topping it at $193/week. It is interesting to note that these are the per gram cost, and the overall cost to purchase these goods are higher, with leftovers from various packets likely.

We were keen to take this one step further, and see if we could hit that under $100 mark with a shop, with no minimal waste, and also whilst being realistic, not having the same meal each night.

The following meal plan was created which was also aiming to be low on meal prep, hence the repetition, with also not too many extra foods purchased for the week. If this was mapped over a fortnight more variety can definitely be added.

Shopping List:

Fruit & Veg     

Carrots x8                                      2.80

Apples x3                                       2.37

Pear 1kg                                         2.40

Garlic x1                                         1.25

Mushrooms                                    7.00

Basil bunch                                    3.00

Cold items      

Cottage cheese 500g                   5.30

Hommus 220g                              4.50

Chicken fillet 1.6kg                      16.00

Salmon fillets x 4                          15.00

Eggs x 12                                        4.30

High protein yoghurt 2 x 700g 12.00

Frozen veg mixed 2kg                  9.10

Frozen mixed berries                   5.50

Pantry items  

Light Tamari                                  3.00

Soba noodles 270g                       4.00

Almond spread 250g                   5.70

Mexican chilli powder                 3.40

Pulse pasta                                     4.50

Mixed nuts 450g                           8.00

Brown rice cups x 4                     4.00

Oats 750g                                       1.40

Total                                                $124.52

So how did I fair? $124.52 is a pretty reasonable outcome, also given I have reduced the preparation time. Note that this is a general meal plan, and you would look to alternate your protein, and perhaps if buying each fortnight, freeze some portions. But as you can see, it is possible to eat well on a budget, with variety and with minimal cooking and preparation time.

 As always, look to tailor this general meal plan to your needs, protein, energy and nutrient requirements, as well as factoring in your desire to eat out and be social with family and friends. Balance is imperative to any lifestyle.

[1] Bracci, E.L., Milte, R., Keogh, J.B. et al. Developing and implementing a new methodology to test the affordability of currently popular weight loss diet meal plans and healthy eating principles. BMC Public Health 22, 23 (2022). https://doi.org/10.1186/s12889-021-12447-4