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. Estimated total: $98.05 (prices vary by week).

  1. Healthy Spaghetti Bolognese
  2. One-pan Butter Chicken with Veg + Rice
  3. Lentil & Vegetable Curry with Rice
  4. Chicken Fajitas
  5. Slow Cooker Beef & Veg Stew
  6. Leftover night (wraps/any leftovers)
  7. One-tray Chicken Bake
Open shopping list (by category)

Proteins

  • Pork & beef mince 500g — $5.50
  • Chicken drumsticks 1kg — $5.50
  • Chicken breast 500g — $6.00
  • Beef rump/chuck steak 500g — $13.00
  • Whole chicken — $10.00
  • Red lentils — $2.40
  • Block cheese — $6.00

Grains & Starches

  • Spaghetti 500g — $0.90
  • Basmati rice 1kg — $4.00
  • Tortillas (10) — $3.75
  • White potatoes 1kg — $2.40

Veg & Fruit

  • Frozen stir-fry veg 1kg — $3.50
  • Frozen mixed veg 500g — $2.50
  • Spinach 250g — $1.00
  • Capsicum 3-pack — $5.00
  • Brown onions ~1kg — $3.50
  • Carrots 1kg — $2.50
  • Garlic — $2.00
  • Fresh coriander — $3.20

Pantry

  • Pasta sauce (Remano) — $2.30
  • Butter chicken simmer sauce — $3.50
  • Tinned diced tomatoes ×2 — $2.00
  • Coconut milk — $1.80
  • Beef stock cubes — $2.00
  • Curry powder — $2.30
  • Fajita seasoning sachet — $1.50
Estimated total: $98.05

Makes 7 dinners for a family of four; prices may vary across Coles/Woolworths/ALDI.

Budget Dinners

Under $10: Healthy Spaghetti Bolognese

Tip: add leftover veggies (carrot/onion/greens/mushroom/celery/zucchini) so nothing is wasted.

  1. Brown mince in 1 tsp oil; season.
  2. Add chopped leftover veg + spinach; cook 3 mins.
  3. Add pasta sauce; simmer 1–2 mins.
  4. Cook spaghetti; reserve ½ cup water.
  5. Toss pasta + reserved water into sauce; serve.
~$15.50: One-pan Butter Chicken with Veg + Rice
  1. Cook rice separately.
  2. Brown drumsticks in 1 tsp oil (3–4 mins).
  3. Add simmer sauce + ½ cup water; cover, low 20 mins.
  4. Stir in frozen veg; cook 5–7 mins.
  5. Serve with rice.
Under $20: Chicken Fajitas
  1. Slice chicken, onion, capsicum.
  2. Cook chicken in 1 tsp oil till nearly done.
  3. Add veg; cook till soft.
  4. Sprinkle fajita seasoning + splash water; 2–3 mins.
  5. Warm tortillas; serve with toppings.
Under $20: Slow Cooker Beef & Veg Stew
  1. Dust beef with a little flour, salt & pepper; sear.
  2. Add to slow cooker with onion, carrot, potato.
  3. Add diced tomatoes + 2 cups beef stock.
  4. LOW 7–8 hrs till tender; add peas for last 10–15 mins.
  5. Serve with rice or bread—or enjoy as is.
Vegetarian: Red Lentil & Veg Curry with Rice
  1. Cook rice; set aside.
  2. Sauté onion & garlic; add curry powder.
  3. Add tomatoes, coconut milk, lentils + 1 cup water; simmer 15 mins.
  4. Add frozen veg; cook till tender (≈10 mins).
  5. Season; garnish with coriander; serve with rice.

Build Your Plate (Cheap & Balanced)

  • ½ plate veggies (frozen/canned are great)
  • ¼ protein: beans, lentils, eggs, tuna, tofu
  • ¼ carbs: rice, pasta, potatoes, oats, wholemeal bread
  • Good fats: small drizzle of oil or a few nuts/seeds

Budget Tips & Myths

Smart Tips

  • Plan weekly meals; shop with a list.
  • Compare by unit price; buy pantry staples in bulk.
  • Cook once, eat twice; freeze leftovers.
  • Try online/click-&-collect to track spend.

Myths, Busted

  • Frozen/canned produce can be just as nutritious.
  • Plant proteins (beans/lentils/tofu/eggs) are budget-friendly.
  • Home-cooked generally beats takeaway on cost & health.

Eat Well Basics

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

Community Food Help

If you need food today, check local services (community information & support centres, hot meal programs). Add your local contacts here.

Food Insecurity?

Many households experience food insecurity each year. Language, finances and isolation can add barriers — you are not alone. See the resources above and reach out for support.