How to Feed a Family of Four on $100 a Week in Australia

With grocery prices rising steadily, many Australian families are searching for ways to eat well without blowing the budget. The good news: feeding a family of four nutritious, home-cooked meals for under $100 per week is absolutely achievable — if you shop smart and plan ahead.

This guide includes a complete 7-day meal plan, a shopping list under $100 (based on Aldi and Coles prices as of 2025), and practical tips to make it work in real life.

The Ground Rules

• Family of four: 2 adults, 2 children (approximately)
• Three meals per day plus snacks
• No processed ready-meals — real ingredients
• Uses Aldi for staples, Coles for fresh produce specials
• Pantry staples assumed (oil, salt, pepper, basic spices)

The $100 Shopping List

Item	Store	Price
Chicken thigh fillets 1kg	Aldi	$9.99
Beef mince 500g x2	Aldi	$13.98
Eggs x12 free range	Aldi	$5.99
Milk 2L x2	Aldi	$5.38
Bread x2 loaves	Aldi	$5.98
Rice 5kg	Aldi	$6.99
Pasta 500g x2	Aldi	$2.18
Canned tomatoes x4	Aldi	$4.00
Canned chickpeas x2	Aldi	$2.00
Frozen peas 1kg	Aldi	$2.99
Rolled oats 1kg	Aldi	$2.49
Bananas 1.5kg	Coles	$3.50
Carrots 1kg	Coles	$1.50
Broccoli x2 heads	Coles	$4.00
Potatoes 2kg bag	Coles	$4.00
Onions 1kg bag	Aldi	$2.49
Garlic bulb	Aldi	$0.99
Cheddar cheese 500g	Aldi	$5.99
Greek yoghurt 1kg	Aldi	$4.99
Butter 250g	Aldi	$3.49
Tomato pasta sauce x2	Aldi	$3.98
Spinach bag 200g	Coles	$2.50
Apples 1.5kg	Coles	$4.00
TOTAL		$98.40

7-Day Meal Plan

Monday

Breakfast: Porridge with banana and a drizzle of honey
Lunch: Egg and cheese toasted sandwiches
Dinner: Spaghetti bolognese (beef mince, canned tomatoes, pasta)

Tuesday

Breakfast: Yoghurt with sliced apple
Lunch: Leftover bolognese on toast
Dinner: Baked chicken thighs with roast potatoes and broccoli

Wednesday

Breakfast: Toast with butter and banana
Lunch: Carrot and cheese rolls, yoghurt
Dinner: Chicken fried rice (leftover chicken, rice, peas, eggs)

Thursday

Breakfast: Porridge with apple
Lunch: Cheese and spinach toastie
Dinner: Beef and vegetable stir fry with rice (beef mince, carrot, broccoli, soy sauce)

Friday

Breakfast: Scrambled eggs on toast
Lunch: Leftover stir fry
Dinner: Chickpea and tomato pasta — sauté onion and garlic, add canned tomatoes and chickpeas, serve over pasta with cheese

Saturday

Breakfast: Banana pancakes (2 eggs, 1 banana, pinch of flour — super simple)
Lunch: Baked potato with cheese and leftover vegetables
Dinner: Beef mince tacos — no wraps needed, serve over rice as a burrito bowl with yoghurt as sour cream

Sunday

Breakfast: Toast with eggs
Lunch: Leftovers from the week
Dinner: Simple chicken soup — simmer chicken thighs with carrot, onion, and leftover vegetables in water with stock powder. Serve with bread.

Tips to Stay Under Budget

• Cook in bulk: Bolognese, fried rice and soups scale easily. Cook double quantities and refrigerate or freeze portions.
• Check catalogues Sunday night: The Woolworths and Coles weekly specials go live Sunday. Plan the following week's meals around what's on sale.
• Buy whole chickens: A whole Aldi chicken (~$9) yields more meat and bones for stock than buying fillets alone.
• Frozen vegetables are just as nutritious: Frozen peas, corn and mixed veg are frozen at peak freshness. Use them freely.
• Earn cashback on online grocery orders: If you order delivery from Woolworths, always click through TopCashback first — you can earn back a percentage of your grocery spend automatically.

Is $100 Realistic Long-Term?

Yes — with planning. The biggest risk is defaulting to convenience when you're tired: buying takeaway, adding impulse items, or shopping hungry. Keep a meal plan on the fridge, batch-cook on weekends, and treat the budget as a challenge rather than a restriction.

Families who plan consistently report that $100–$130 per week is very achievable for four people eating well, with the savings compounding to over $5,000 per year versus unplanned shopping.