Your Weekly Low-Budget Meal Plan: Wholesome & Cheap Meals for Kiwis
Creating a weekly meal plan is one of the most effective ways to save money on groceries while ensuring your family eats well. This low-budget plan for a small New Zealand family focuses on affordable, versatile ingredients and smart cooking strategies like using leftovers and making meals go further.
Shopping Tips for a Low Budget
- Plan with Specials: Check supermarket flyers or apps (like Pak’nSave and New World) to see what meat and vegetables are on special and build your plan around them.
- Embrace Seasonal Produce: Buy fruit and vegetables that are in season, as they are cheaper and fresher. In winter, this might mean kūmara, pumpkin, broccoli, and spinach.
- Buy in Bulk: If you have the space, buy staples like rice, pasta, mince, and flour in larger packs to save money in the long run.
- Check the Freezer and Pantry: Before you shop, take stock of what you already have. You may find you have enough ingredients for a meal or two already.
Weekly Meal Plan
Monday: Roast Chicken & Veg
- Dinner: Cook a whole chicken (often cheaper than buying parts) with roasted potatoes, carrots, and onions. This is a filling and classic dinner that provides plenty of leftovers.
Tuesday: Chicken Risotto
- Dinner: Use leftover roast chicken and any remaining vegetables. Sauté a chopped onion, add the chicken, and a cup of Arborio rice. Slowly add chicken stock (made from the chicken carcass if you have time!) and a handful of frozen peas until the rice is creamy.
Wednesday: Mince & Veggie Bowls
- Dinner: Use lean beef mince (or a mix of mince and lentils for a cheaper, healthier option). Brown the mince with onions, garlic, and grated carrot. Serve in a bowl with rice and topped with corn and a little cheese. This is a simple, flexible meal that kids love.
Thursday: Savoury Mince Pies
- Dinner: Use the leftover mince from Wednesday to make a savory pie. Top the mince with pastry or mashed potato. This is a classic Kiwi dinner that’s both comforting and cost-effective.
Friday: Fish and Chips (Homemade)
- Dinner: This is a Friday night tradition that’s much cheaper to make at home. Buy a budget-friendly fish fillet, coat it in a simple flour and seasoning mix, and pan-fry. Serve with homemade oven-baked potato chips and a side of frozen peas.
Saturday: Sausage Sizzle
- Dinner: A classic for a reason. Grill or pan-fry a pack of budget-friendly sausages. Serve on bread or with a side of mashed potato and a generous pile of fried onions. Add a tin of baked beans to make it extra hearty.
Sunday: Pasta Bake
- Dinner: Use whatever is left in your pantry! Cook pasta and mix it with a simple tomato-based sauce, a can of lentils, and any leftover vegetables. Top with cheese and bake until golden and bubbly. This is a perfect way to use up ingredients and clean out the fridge before the next week’s shop.
