Plan for seven days of quick and delicious meals for a family of four you can get on the table in 30 minutes or less. The recipes use low-cost ingredients and energy-efficient cooking methods, such as the hob and microwave. As well as having the thumbs-up from the team’s families, these recipes have been highly rated by the Good Food community.


Smart planning and cooking will help you make nutritious meals that taste great. We calculate a budget meal at a cost of approximately £1.50 per serving for ingredients used or less, however the price of many ingredients is constantly fluctuating (you may have to spend a little more if you need to replenish staples such as a full bottle of cooking oil, a bag of rice or a pot of spices, but you will use these up over time and we will give you ideas for how to do this). You may also have access to markets and local shops that offer savings.

Find out which supermarkets and types of food and drink have the fastest rising prices – see the free supermarket price tracker on

Our new meal plan hub has all our meal plans in one place.

7-day family meal plan on a budget

Monday: Tomato & pasta soup

Tomato soup with orzo topped with pesto and fresh basil

Tuesday: Noodle stir-fry with crunchy peanuts

Pan filled with noodles and vegetables

Wednesday: Potato, pea & egg curry rotis

Three bowls of pea, potato and egg curry with rotis

Thursday: One-pan chicken couscous

One-pan chicken couscous

Friday: Refried bean quesadillas

refried beans quesadilla

Saturday: Microwave butternut squash risotto

Microwave butternut squash risotto in a bowl with parmesan and cutlery on the side

Sunday: Fridge-raid fried rice

Pan of stir-fried rice with veggies and chicken

Shopping list

View the speedy family shopping list here.

More like this

For more budget recipe inspiration, money-saving tips and useful guides, take a look at our vegetarian budget meal plan, budget family meal plan and budget recipe hub.


We'd love to hear how this meal plan goes for you and, if we were to repeat it, what you'd like to see more of, or done differently. Please use the comment box below to let us know, or tag us on social using #gfcooksmart.

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