Save money on your weekly food shop with our budget 7 day meal plan
Want to save money on your weekly food shop? We have a budget 7 day meal plan with THREE healthy meals and THREE healthy snacks per day and the average cost is under $7 per person per day!
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 Challenge we design meal plans and recipes for you and your family that are not only healthy and delicious but also budget and family friendly.
In fact, we have worked out a 7 day meal plan and calculated (on average) how much it will set you back per day when making THREE healthy meals and THREE healthy snacks.
And the grand total is: $7 A DAY! (Based on grocery prices in February 2023).
On average under $7 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 Challenge 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.
Get the recipes for the 7-day meal plan below!
These are super healthy and low-calorie recipes with each day coming in UNDER 1500 calories! This 7 Day Meal Plan can be found in The Healthy Mummy App, simply head to the food tab in app, then under change meal plan type select 7 Day Ultimate Budget then confirm you want to change to this meal plan. What’s more, your shopping list will automatically update so you will be ready to go!
Monday
Breakfast:
Banana, Berry & Oat Breakfast Muffins – $0.94
269 cal per serve
Lunch:
Satay Fried Rice with Egg – $1.64
384 cal per serve
Dinner:
Vegetarian Cheesy Tacos – $1.75
248 cal per serve
Snack:
Hummus and cucumber and crackers – $0.86
269 cal per serve
Snack:
Lemon & Dukkah Bean Dip – $1.09
169 cal per serve
Snack:
Choc Chip Banana Bread – $0.49
179 cal per serve
Total cost for Monday – $6.87
Get these recipes on the 28 Day Weight Loss Challenge
Tuesday
Breakfast:
Peanut Butter Overnight Oats – $0.94
341 cal per serve
Lunch:
Pesto, Spinach and Ricotta Rolls $0.65
171 cal per serve
Dinner:
Curried Sausages – $1.79
361 cal per serve
Snack:
Lemon & Dukkah Bean Dip – $1.09
169 cal per serve
Snack:
Peanut Bubble Crunch – $0.46
124 cal per serve
Snack:
Lemon Meringue Pie – $0.60
285 cal per serve
Total cost for Tuesday – $5.48
Get these recipes on the 28 Day Weight Loss Challenge
Wednesday
Breakfast:
Banana, Berry & Oat Breakfast Muffins – $0.94
269 cal per serve
Lunch:
Satay Fried Rice with Egg – $1.64
384 cal per serve
Dinner:
Vegetarian Cheesy Tacos – $1.75
248 cal per serve
Snack:
Hummus and cucumber and crackers – $0.86
86 cal per serve
Snack:
Lemon & Dukkah Bean Dip – $1.09
169 cal per serve
Snack:
Choc Chip Banana Bread – $0.59
179 cal per serve
Get these recipes on the 28 Day Weight Loss Challenge
Total Cost for Wednesday – $6.87
Thursday
Breakfast:
Fried egg, pesto and avocado – $1.12
234 cal per serve
Lunch:
Chicken, Parmesan and Lettuce Wraps – $1.85
237 cal per serve
Dinner:
Curried Sausages – $1.79
361 cal per serve
Snack:
Lemon & Dukkah Bean Dip – $1.09
169 cal per serve
Snack:
Peanut Bubble Crunch – $0.46
124 cal per serve
Snack:
Lemon Meringue Pie – $0.60
179 cal per serve
Get these recipes on the 28 Day Challenge
Total cost for Thursday- $6.91
Friday
Breakfast:
Red curry corn fritters – $0.95
234 cal per serve
Lunch:
Pesto, Spinach and Ricotta Rolls – $1.85
171 cal per serve
Dinner:
Chickpea and corn salad – $0.78
329 cal per serve
Snack:
Hummus and cucumber and crackers – $0.86
169 cal per serve
Snack:
Lemon & Dukkah Bean Dip – $1.09
169 cal per serve
Snack:
Choc Chip Banana Bread – $0.59
179 cal per serve
Get these delicious and healthy recipes here.
Total Cost for Friday – $4.92
Saturday
Breakfast:
Fried egg, pesto and avocado – $1.12
234 cal per serve
Lunch:
Chicken, Parmesan and Lettuce Wraps – $1.85
237 cal per serve
Dinner:
Simple Tomato and Feta Pasta – $1.98
421 cal per serve
Snack:
Peanut Bubble Crunch – $0.89
124 cal per serve
Snack:
Hummus and cucumber and crackers – $0.86
86 cal per serve
Snack:
Lemon Meringue Pie – $0.60
285 cal per serve
Get the recipe on the 28 Day Weight Loss Challenge
Total Cost for Saturday $6.87
Sunday
Breakfast:
Peanut Butter Overnight Oats – $0.94
341 cal per serve
Lunch:
Fish burgers – $1.57
389 cal per serve
Dinner:
Roast Vegetable and Rosemary Frittata – $1.99
421 cal per serve
Snack:
Choc Chip Banana Bread -$0.59
179 cal per serve
Snack:
Lemon & Dukkah Bean Dip – $1.09
169 cal per serve
Snack:
Peanut Bubble Crunch – $0.46
124 cal per serve
Get the Peanut Bubble Crunch recipe here
Total Cost for Sunday – $6.59
Find more budget-saving tips below:
- 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
Our Budget Hub is your go to for budget-friendly tips, tricks and offers from The Healthy Mummy Budget Squad Join mums just like you on the 28 Day Challenge
Are you ready to save time and money on your health journey?
© 2025 The Healthy Mummy. All Rights Reserved.
Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc., registered in the U.S. and other countries. | Google Play and the Google Play logo are trademarks of Google LLC.
19,268 Reviews
7,518 Reviews