How to eat healthily on a budget for under $6 a day! Get your FREE 7 Day Meal Plan

We have the EXACT 7 day meal plan with THREE healthy meals and THREE healthy snacks per day and the average cost is under $6!
Share this article

There’s no doubt that many Aussie families have been feeling the pinch financially as everything from groceries to petrol seems to be on the rise!

But despite all these price hikes, eating healthily doesn’t have to break the budget!

As part of the 28 Day Weight Loss Challenge we design meal plans and recipes for you that are not only healthy and delicious but also budget friendly.

In fact, we have worked out an EXACT 7 day meal plan and on average how much it will set you back per day making THREE healthy meals and THREE healthy snacks.

And the grand total is: $5.89 A DAY! (Based on grocery prices in April 2022).

On average under $6 a day for all your meals and snacks every day. That works out roughly to be $41.29 a WEEK on groceries to eat healthily!

Save money while you lose weight

This incredible meal plan with recipes from the 28 Day Weight Loss Challenge and the Healthy Mummy App, includes a range of family-friendly meals and snacks.  There are three main meals and three snacks every day. Some snacks are repeated throughout the week, making it more cost-effective.

What’s more, these are super healthy and low-calorie meals with each day coming in UNDER 1500 calories!

Get the recipes for the 7 day meal plan below!

Monday

Breakfast: Quick Oat Power Porridge – 0.96c per serve

These costings are based off April 2022 grocery prices.

Ingredients

  • 2 tbsp blueberries, fresh or frozen
  • 1/2 cup rolled oats
  • 1 tsp cinnamon
  • 2 tbsp reduced fat Greek Yoghurt

Method

  1. Place frozen blueberries and rolled oats in a bowl per person and cover each with 1/2 cup water.
  2. Microwave each bowl on high for 1 minute. You may need to cook for longer depending on your microwave and to reach desired consistency.
  3. Add Greek yoghurt, chia seeds and cinnamon.

Cals 341 per serve

Snack: Chia and Lemon Cookies 0.24c

These costings are based off April 2022 grocery prices. 5 Ingredient Chia and Lemon Cookies

Get the recipe for Chia and Lemon cookies here

Lunch: Bacon, Chilli and Cheese Scrolls 0.78c

These costings are based off April 2022 grocery prices.

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Sweet Potato & Feta Rosti Bites 0.96c

These costings are based off April 2022 grocery prices.

Sweet Potato & Feta Rosti Bites

Get the recipe for Sweet Potato & Feta Rosti bites here

Dinner: Beef Burgers $2.38

These costings are based off April 2022 grocery prices.

Get the Beef Burger recipe here

Snack: Choc Toffee Bark 0.38c

These costings are based off April 2022 grocery prices.

Get the recipe for Choc Toffee Bark here

Total cost for Monday – $5.43

Tuesday

Breakfast: Banana and Oat Breakfast Muffins 0.52c

These costings are based off April 2022 grocery prices.

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Sweet Potato & Feta Rosti Bites 0.96c

These costings are based off April 2022 grocery prices.

Sweet Potato & Feta Rosti Bites

Get the recipe for Sweet Potato & Feta Rosti Bites here

Lunch: Chilli Pork Bowl $2.50

These costings are based off April 2022 grocery prices.

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Choc Toffee Bark 0.38c

These costings are based off April 2022 grocery prices.

Get the Choc Toffee Bark recipe here

Dinner: Pepperoni Potato Pizza Bake $2.15

These costings are based off April 2022 grocery prices.

Get the recipe for Pepperoni Potato Pizza Bake here

Snack: Healthier Apple Pie 0.33c 

These costings are based off April 2022 grocery prices.

Get the recipe on the 28 Day Weight Loss Challenge

Total Cost for Tuesday – $6.57

Wednesday

Breakfast: Banoffee Breakfast Bowl 0.78c

These costings are based off April 2022 grocery prices.

Get the recipe for Banoffee Breakfast Bowl here

Snack: Chia and Lemon Cookies 0.24c

These costings are based off April 2022 grocery prices. 5 Ingredient Chia and Lemon Cookies

Get the Chia Lemon Biscuit recipe here

Lunch: Tuna Sushi Salad $1.42

These costings are based off April 2022 grocery prices.

Get the recipe on the 28 Day Weight Loss Challenge

Raw Peanut Butter Bars 0.31c

These costings are based off April 2022 grocery prices.

Raw Peanut Butter Bars

Get the recipe for Raw Peanut Bars here

Pumpkin & Pine Nut Pasta $2.06

These costings are based off April 2022 grocery prices.

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Choc Toffee Bark 0.38c

These costings are based off April 2022 grocery prices.

Get the Choc Toffee Bark recipe here

Total Cost for  Wednesday – $5.19

Thursday

Breakfast: Cafe Style Smashed Avo $1.70

These costings are based off April 2022 grocery prices.

Get the recipe for Cafe Style Avo Toast here

Raw Peanut Butter Bars 0.31c

These costings are based off April 2022 grocery prices.

Raw Peanut Butter Bars

Get the Raw Peanut Bar recipe here

Lunch: Zucchini and Parmesan Fritters $1.52

These costings are based off April 2022 grocery prices.

Get the recipe for Zucchini and Parmesan Fritters here

Snack: Chia and Lemon Cookies 0.24c

These costings are based off April 2022 grocery prices.

5 Ingredient Chia and Lemon Cookies

Get the recipe for Chia Lemon Cookies here

Dinner: Easy Satay Chicken and Rice $2.12

These costings are based off April 2022 grocery prices.

Get this recipe on the 28 Day Weight Loss Challenge

Snack: Healthier Apple Pie 0.33c 

These costings are based off April 2022 grocery prices.

Get the recipe on the 28 Day Weight Loss Challenge

Total Cost for Thursday – $6.22

Friday

Breakfast: Poached Egg and Spinach on Toast $2.27

These costings are based off April 2022 grocery prices.

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Chia and Lemon Cookies 0.24c

These costings are based off April 2022 grocery prices.

5 Ingredient Chia and Lemon Cookies

Get the Chia Lemon Cookie recipe here

Lunch: Pumpkin and Beetroot Quinoa $1.49

These costings are based off April 2022 grocery prices.

Get this recipe on the 28 Day Weight Loss Challenge

Raw Peanut Butter Bars 0.31c

These costings are based off April 2022 grocery prices.

Raw Peanut Butter Bars

Get the Raw Peanut Butter Bar recipe here

Dinner: Baked Chicken Spaghetti $2.25

These costings are based off April 2022 grocery prices.

 

Get this Baked  Chicken Spaghetti recipe here

Snack: Choc Toffee Bark 0.38c

Get the Choc Toffee Bark recipe here

Total Cost for Friday – $6.94

Saturday

Breakfast: Gluten Free Zesty Lemon Pancakes $1.18

These costings are based off April 2022 grocery prices.

Get the Zesty Lemon Pancake recipe here

Snack: Sweet Potato & Feta Rosti Bites 0.96cSweet Potato & Feta Rosti Bites

Get the recipe for Sweet Potato & Feta Rosti Bites here

Lunch: Lasagne Soup $2.39

These costings are based off April 2022 grocery prices.

Lasagne-Soup

Get the Lasagne Soup recipe here

Snack: Chia and Lemon Cookies 0.24c 5 Ingredient Chia and Lemon Cookies

Get the Chia Lemon Cookie recipe here

Dinner: Easy Fried Rice $1.05

Get the Easy Fried Rice recipe here

Snack: Healthier Apple Pie 0.33c 

Get the recipe on the 28 Day Weight Loss Challenge

Total Cost for Saturday $5.58

Sunday

Breakfast: Peanut Butter Granola 0.53c

These costings are based off April 2022 grocery prices.

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Chia and Lemon Cookies 0.24c 5 Ingredient Chia and Lemon Cookies

Get the Chia Lemon Cookie recipe here

Lunch: Turkey & Cream Cheese Toastie $1.68

These costings are based off April 2022 grocery prices.

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Sweet Potato & Feta Rosti Bites 0.96cSweet Potato & Feta Rosti Bites

Get the Sweet Potato & Feta Rosti Bites recipe here

Dinner: Slow Cooker Asian Chicken $1.54

These costings are based off April 2022 grocery prices.

Get the Slow Cooker Asian Chicken recipe here

Snack: Choc Toffee Bark 0.38c

Get the Choc Toffee Bark recipe here

Total Cost for Sunday –  $5.06

Save THOUSANDS on your food shop with these 15 simple tips

11 Ways to Lose Weight on a Budget

How to start a Weight Loss Journey on a super tight budget

Here are some results from mums using The Healthy Mummy

Lauren has lost over 46kgs

Lauren says,“If you’re just starting out on your journey, I’d highly recommend starting with a 28 Day Weight Loss Challenges and The Healthy Mummy Smoothies It’s such a great way to learn about healthy eating and exercise.”

Lauren-46kg
Jo has lost 41kgs

Jo says,“There is 12 months between these pictures (above). I have lost over 41kgs* since starting The Healthy Mummy 28 Day Weight Loss Challenges and using The Healthy Mummy Smoothies.

I love my daily Healthy Mummy smoothie and exercising with my two very active boys aged 2 & 3 years. I’m forever grateful to The Healthy Mummy for giving me a life that is a healthy one and a sustainable one too!!”
Jo-Lloyd_FBF

Jessica has lost 40kgs

Jessica says, “I have been using The Healthy Mummy 28 Day Weight Loss Challenges and Smoothies for just over 9 months now and love how easy and versatile the meals are.”
“Best part is I have been able to stick to the plans and not feel like I’m starving myself!”

Jessica-Dodd-768x768
Elle has lost 20kgs

“I have lost 25kg in just over a year following the Healthy Mummy lifestyle and I love The Healthy Mummy Smoothies and the Healthy Mummy app – but so much for me has changed, much more than just my weight. From the age of 11, I always wanted long skinny legs – just like the models I saw on Fashion TV. I always HATED my chunky thighs.

As I’ve lost weight and gained more confidence I now have learnt to embrace my legs. They are strong and I work them hard to look toned. I have accepted I will never have gorgeous long skinny legs. But I will try to look the best I possibly can without compromising my health. Loving your body and nurturing it, finding your strengths is a BIG thing.”

Elle-Temple-5_1-768x768

Share this article

OUR COMMUNITY

Be part of our friendly and supportive community

NEWSLETTER

Want free content delivered to your inbox?


Subscribe now to receive delicious recipes, fitness tips and great specials.