A plan built around specials is the single biggest lever on a family grocery budget.
The average Australian family of four spends around $274 a week on groceries. With a little structure, this illustrative plan shows how the same four people could be fed for closer to $150 a week. The difference between those example budgets would add up to $6,448 a year, but that is not a guaranteed household saving. Not with coupons or extreme couponing, but with a simple meal plan built around what's actually on special.
Here's the exact framework, a full 7-day plan that lands under $150, and the fastest way to do it every week. Start with What Can I Cook for My Budget? to preview dinners against your own weekly target.
Skip the spreadsheet — MealPantry builds your $150 week automatically, planned around this week's specials.
⬇ Start Your Free 30-Day TrialYour week, planned in seconds
MealPantry hands you a complete 7-day plan — tailored to your budget and supermarkets near you.
Why meal planning is the biggest lever
The largest leak in a grocery budget isn't price — it's waste and impulse. Unplanned trips fill the trolley with things you didn't need, and a chunk of it ends up in the bin. A plan fixes both: you buy only what your meals require, and you buy it around the specials.
The $150 weekly framework
Four rules keep a family shop under $150 without anyone feeling deprived:
Plan around the specials, not your cravings
Let this week's cheap proteins decide the menu, not habit.
Cook once, eat twice
Every dinner should make a lunch or a second dinner. Leftovers are the cheapest meal you'll ever make.
Anchor on 5–6 cheap staples
Eggs, pasta, rice, tinned tomatoes, beans and seasonal veg do the heavy lifting; meat becomes a garnish.
Shop once, with a list
One planned shop beats three "quick" trips every time — fewer impulse buys, less waste.
A sample 7-day plan under $150
A full week for a family of four, built around common specials. Total: about $148 — with leftovers built in.
| Day | Dinner | Cost |
|---|---|---|
| Mon | Pasta e fagioli | $8.40 |
| Tue | Roast chicken thigh + veg | $11.20 |
| Wed | Bean & veg chilli + rice | $10.80 |
| Thu | Minestrone + bread | $7.60 |
| Fri | Fish + oven chips + peas | $12.10 |
| Sat | Homemade pizza night | $13.50 |
| Sun | Veg & sausage tray bake | $14.90 |
| Weekly total | ~$148 |
5 ways to stretch it even further
Buy staples on half price and stock up. Pasta, rice and tinned goods last for months.
Bulk your protein with beans and eggs. The cheapest way to make a meal filling.
Shop seasonal produce. In-season fruit and veg is cheaper and tastes better.
Batch-cook and freeze. Double a recipe and freeze half for a no-cook night.
Compare across supermarkets. The cheapest shop is split across ALDI, Coles, Woolworths and IGA.
The shortcut: let MealPantry do it
Doing all this by hand — reading catalogues, matching recipes, costing each day, writing the list — takes a couple of hours every week, which is why most families give up by week three. MealPantry checks the latest specials from ALDI, Coles, Woolworths and IGA, builds a full week's plan around the cheapest ingredients, and hands you the shopping list. The two-hour job becomes two minutes.
Feed your family well with a clearer weekly budget.
MealPantry plans your family's week around the best deals near you — across 8 cuisines, tailored to your diet. Start your free 30-day trial today.
⬇ Start Your Free 30-Day Trial$5.99/month or $49.99/year after your free trial · Cancel anytime · Available on iOS and Android
Frequently asked questions
How much does the average Australian family spend on groceries?
Around $274 a week for a family of four — over $14,000 a year. Planning around specials can bring that closer to $150 a week.
Can you really feed a family of four for $150 a week?
Yes. Plan around the week's specials, cook once and eat twice, and build meals on cheap staples like eggs, pasta, rice and beans. MealPantry does the planning for you.
Is MealPantry free to try?
Yes — download MealPantry and start a 30-day free trial with full access. You only pay if you choose to continue after the trial.