Feeding a family on a budget can feel like an ongoing challenge, especially when you’re trying to keep meals healthy and kid-friendly. But with a bit of planning and a few simple ingredients, it is possible to create cheap and healthy meals that are delicious, nutritious, and affordable.
Here’s a full week of dinner ideas using affordable, easy-to-find ingredients. These meals are rich in the nutrients growing children and busy adults need – think fibre, protein, iron, calcium, and essential vitamins.
Budget-friendly basics to keep in the cupboard:
- Tinned tomatoes
- Frozen veg (peas, carrots, sweetcorn, spinach)
- Dried lentils/beans
- Rice, pasta, oats, potatoes
- Eggs
- Canned fish (tuna, sardines, mackerel)
- Cheddar cheese
- Wholemeal bread
- Milk or plant-based alternatives
- Seasonings: garlic, mixed herbs, curry powder, paprika, stock cubes
Cheap and healthy family meals
Day 1: Veggie lentil shepherd’s pie
Ingredients: Potatoes, red lentils, onion, carrot, frozen peas, stock cube, garlic
Method:
- Boil and mash potatoes.
- Cook onion, garlic, carrots until soft. Add lentils, stock, and water – simmer until tender.
- Stir in peas, then pour mix into baking dish and top with mash.
- Bake for 20 mins at 180°C.
Nutritional highlights: High in fibre, iron, and vitamin A. Very filling!
Day 2: Tuna pasta bake
Ingredients: Pasta, tinned tuna, frozen sweetcorn, tinned tomatoes, dried herbs, grated cheese
Method:
- Cook pasta.
- Mix tuna, sweetcorn, tomatoes, and herbs. Combine with pasta.
- Transfer to a baking dish, sprinkle cheese, and bake at 180°C for 20 mins.
Nutritional highlights: Omega-3 from tuna, calcium from cheese, carbs for energy.
Day 3: Easy chickpea & spinach curry
Ingredients: Tinned chickpeas, frozen spinach, onion, garlic, curry powder, tinned tomatoes, rice
Method:
- Fry onion and garlic, add curry powder.
- Stir in tomatoes, chickpeas, and spinach. Simmer for 15 mins.
- Serve with cooked rice.
Nutritional highlights: Iron, protein, fibre, and vitamin C.
Day 4: Baked potato with beans & cheese
Ingredients: Potatoes, baked beans, cheddar cheese
Method:
- Bake potatoes (or microwave to save time).
- Heat baked beans.
- Top potatoes with beans and grated cheese.
Nutritional highlights: Protein, calcium, and fibre-packed comfort food.
Day 5: Veggie egg fried rice
Ingredients: Leftover rice, eggs, frozen veg, soy sauce (optional), garlic
Method:
- Scramble eggs, set aside.
- Fry garlic, add veg and rice. Stir through eggs and a splash of soy sauce.
Nutritional highlights: Great source of protein, B12, and veggies. Quick and easy.
Day 6: Simple fishcakes with carrot sticks & peas
Ingredients: Tinned fish (tuna/sardines), mashed potatoes, breadcrumbs (optional), carrots, peas
Method:
- Mix fish with mash, shape into cakes, and pan-fry or bake.
- Serve with raw carrot sticks and steamed peas.
Nutritional highlights: Omega-3, vitamins A and C, protein.
Day 7: Hidden veg tomato pasta
Ingredients: Pasta, onion, carrot, courgette (or any veg), tinned tomatoes, garlic, herbs
Method:
- Chop and cook veg with garlic. Add tomatoes and herbs.
- Blend if kids don’t like chunks.
- Mix with cooked pasta.
Nutritional highlights: Packed with hidden veg, vitamin C, and fibre.
Bonus breakfast idea: Banana porridge
Ingredients: Porridge oats, milk (or water), ripe banana
Method:
- Cook oats with milk/water.
- Mash in a banana for natural sweetness.
Nutritional highlights: Great start to the day with fibre, potassium, and slow-release energy.
Tips for budget-friendly healthy eating:
- Batch cook and freeze leftovers for busy days.
- Buy frozen fruit and veg – they’re just as nutritious and don’t go off quickly.
- Use herbs and spices to add flavour without salt.
- Try meat-free days to save money and boost fibre.
- Get the kids involved in simple tasks – they’re more likely to eat meals they helped make!
Eating well on a budget is all about planning ahead, making smart swaps, and getting a little creative in the kitchen. With these simple meals, you’ll have a full week of nutritious dinners the whole family can enjoy – without the stress or the extra cost.
If you have any questions about diet or nutrition for your family, please speak to your GP.
