Nutrition Support

Nutrition Support

Eat well, eat easy — simple, affordable nutrition for busy lives.

Start Weekly Plan Budget Tips

Quick-Start Weekly Plan (Family of 4)

7 dinners + full shopping list (~$98.05, prices vary by week).

  1. Healthy Spaghetti Bolognese
  2. One-pan Butter Chicken with Veg + Rice
  3. Lentil & Veg Curry with Rice
  4. Chicken Fajitas
  5. Slow-cooker Beef & Veg Stew
  6. Leftover Night
  7. One-tray Chicken Bake
See shopping list by category

Budget Dinners

Under $10: Healthy Spag Bol
~$15.50: One-pan Butter Chicken
Under $20: Chicken Fajitas
Under $20: Slow-cooker Beef Stew
Veg: Red Lentil & Veg Curry

Build Your Plate (Cheap)

  • ½ plate veggies (frozen/canned ok)
  • ¼ protein: beans, lentils, eggs, tuna
  • ¼ carbs: rice, pasta, potatoes, oats
  • + good fats: a small drizzle of oil or nuts

Budget Tips & Myths

Smart Tips

  • Plan weekly meals & list before shopping
  • Compare by unit price; bulk-buy staples
  • Cook once, eat twice; freeze extras
  • Try online/click-and-collect to track spend

Myths, Busted

  • Frozen/canned produce is just as nutritious
  • Plant proteins are budget-friendly
  • Home-cooked beats takeaway for cost & health

Eat Well Basics (AU Guide)

  • 5 serves veg + 2 serves fruit / day
  • Choose wholegrains; buy oats/rice/wholemeal in bulk
  • Budget proteins: tuna, eggs, beans/lentils
  • Dairy: UHT milk, home-brand yoghurt, block cheese
  • Limit high-salt/sugar foods and takeaway

Community Food Help

If you need food today, these services can help:

Casey North Community Information & Support

2/30-32 Verdun Dr, Narre Warren

Turning Point Food Support

1785 South Gippsland Hwy, Cranbourne

COOK4CALD (Hot Meals)

Arthur Wren Hall, Hampton Park

Food Insecurity?

In Australia, an estimated 3.7 million households experienced food insecurity in the past year. CALD families face extra barriers (language, finances, employment, isolation). You’re not alone — see resources above and reach out.