How to eat healthily on a budget for under $7 a day! Get your FREE 7 Day Meal Plan

There’s no doubt that many Aussie families have been feeling the pinch financially as everything from groceries to petrol seems to be on the rise!

But despite all these price hikes, eating healthily doesn’t have to break the budget!

As part of the 28 Day Weight Loss Challenge we design meal plans and recipes for you that are not only healthy and delicious but also budget friendly.

In fact, we have worked out an EXACT 7 day meal plan and on average how much it will set you back per day making THREE healthy meals and THREE healthy snacks.

And the grand total is: $7 A DAY! (Based on grocery prices in February 2023).

On average under $7 a day for all your meals and snacks every day. That works out roughly to be $41.29 a WEEK on groceries to eat healthily!

Save money while you lose weight

This incredible meal plan with recipes from the 28 Day Weight Loss Challenge and the Healthy Mummy App, includes a range of family-friendly meals and snacks.  There are three main meals and three snacks every day. Some snacks are repeated throughout the week, making it more cost-effective.

What’s more, these are super healthy and low-calorie meals with each day coming in UNDER 1500 calories!

Get the recipes for the 7-day meal plan below!

Monday

Breakfast: Banana, Berry & Oat Breakfast Muffins – 94 cents

 

Calories: 269 per serve

You can get this recipe on the 28 Day Weight Loss Challenge

Snack: Hummus and cucumber and crackers – 86 cents

Calories: 86 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Lunch: Satay Fried Rice with Egg – $1.64

Calories: 384 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Lemon & Dukkah Bean Dip – $1.09

Calories: 169 calories per serve

Get the recipe on the 28 Day Weight Loss Challenge

Dinner: Vegetarian Cheesy Tacos – $1.75

Calories: 248 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Choc Chip Banana Bread

This delicious and Healthy Choc Chip Banana Bread Recipe is from the 28 Day Weight Loss Challenge is super easy to make and unlike store bought Banana Bread which is usually over 350 cals per serve, this recipe is only 179 calories!

It’s a great snack that can be prepared ahead of time, and sliced into individual portions to grab and go. You can even make mini ones so no slicing necessary.

Calories: 179 per serve.

Get this Choc Chip Banana Bread recipe here.

Total cost for Monday – $6.87

Tuesday

Breakfast: Peanut Butter Overnight Oats – 94 cents

Calories: 341 per serve

You can get this recipe on the 28 Day Weight Loss Challenge.

Snack: Lemon & Dukkah Bean Dip – $1.09

Calories: 169 calories per serve

Get the recipe on the 28 Day Weight Loss Challenge

Lunch: Pesto, Spinach and Ricotta Rolls

Pesto, Spinach and Ricotta Rolls

This is seriously one of the most popular recipes in the Healthy Mummy community. Made once, they soon become a family favourite and a staple in your recipe arsenal.

Straight from the 28 Day Weight Loss Challenge these Spinach and ricotta rolls make a lovely light lunch or are a great snack to make for afternoon tea, for a picnic, or for a kids party.

Calories: 171 per serve

Get this Pesto, Spinach and Ricotta Rolls recipe here.

Snack: Peanut Bubble Crunch

Chocolate and bubbles are two things kids cannot seem to get enough of. So to keep the kids happy we have combined the two into this delicious Peanut Bubble Crunch!

With rice bubbles, peanut butter and chocolate, the kids will absolutely adore crunching this scrumptious slice in their school lunches, or as an afternoon tea treat.

Calories: 124 per serve

Get the Peanut Bubble Crunch recipe here

Dinner: Curried Sausages – $1.79

Calories: 361 per serve

Get this delicious Healthy Curried Sausages Recipe here.

Snack: Lemon Meringue Pie – 60 cents

Calories: 285 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Total cost for Tuesday – $5.48

Wednesday

Breakfast: Banana, Berry & Oat Breakfast Muffins – 94 cents

 

Calories: 269 per serve

You can get this recipe on the 28 Day Weight Loss Challenge.

Snack: Hummus and cucumber and crackers – 86 cents

Calories: 86 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Lunch: Satay Fried Rice with Egg – $1.64

Calories: 384 per serve

Get the recipe on the 28 Day Weight Loss Challenge.

Snack: Lemon & Dukkah Bean Dip – $1.09

Calories: 169 calories per serve

Get the recipe on the 28 Day Weight Loss Challenge

Dinner: Vegetarian Cheesy Tacos – $1.75

Calories: 248 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Choc Chip Banana Bread

This delicious and Healthy Choc Chip Banana Bread Recipe is from the 28 Day Weight Loss Challenge is super easy to make and unlike store bought Banana Bread which is usually over 350 cals per serve, this recipe is only 179 calories!

It’s a great snack that can be prepared ahead of time, and sliced into individual portions to grab and go. You can even make mini ones so no slicing necessary.

Calories: 179 per serve.

Get this recipe here.

Total Cost for  Wednesday – $6.87

Thursday

Breakfast: Fried egg, pesto and avocado – $1.12

Calories: 234 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Lemon & Dukkah Bean Dip – $1.09

Calories: 169 calories per serve

Get the recipe on the 28 Day Weight Loss Challenge

Lunch: Chicken, Parmesan and Lettuce Wraps – $1.85

Calories: 237 per serve

You can get this recipe on the 28 Day Weight Loss Challenge.

Snack: Peanut Bubble Crunch

Chocolate and bubbles are two things kids cannot seem to get enough of. So to keep the kids happy we have combined the two into this delicious Peanut Bubble Crunch!

With rice bubbles, peanut butter and chocolate, the kids will absolutely adore crunching this scrumptious slice in their school lunches, or as an afternoon tea treat.

Calories: 124 per serve

Get the Peanut Bubble Crunch recipe here

Dinner: Curried Sausages – $1.79

Calories: 361 per serve

Get this delicious Healthy Curried Sausages Recipe here.

Snack: Lemon Meringue Pie – 60 cents

Calories: 285 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Total cost for Tuesday – $6.91

Friday

Breakfast: Red curry corn fritters – 95 cents

Calories: 435 calories

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Hummus and cucumber and crackers – 86 cents

Calories: 86 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Lunch: Pesto, Spinach and Ricotta Rolls

Pesto, Spinach and Ricotta Rolls

This is seriously one of the most popular recipes in the Healthy Mummy community. Made once, they soon become a family favourite and a staple in your recipe arsenal.

Straight from the 28 Day Weight Loss Challenge, these Spinach and ricotta rolls make a lovely light lunch or are a great snack to make for afternoon tea, for a picnic, or for a kids party.

Calories: 171 per serve

Get the recipe for these Spinach and ricotta rolls here.

Snack: Lemon & Dukkah Bean Dip – $1.09

Calories: 169 calories per serve

Get the recipe on the 28 Day Weight Loss Challenge

Dinner – Chickpea and corn salad – 78 cents

Calories: 329 calories per serve

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Choc Chip Banana Bread

This delicious and Healthy Choc Chip Banana Bread Recipe is from the 28 Day Weight Loss Challenge is super easy to make and unlike store-bought Banana Bread which is usually over 350 cals per serve, this recipe is only 179 calories!

It’s a great snack that can be prepared ahead of time, and sliced into individual portions to grab and go. You can even make mini ones so no slicing is necessary.

Calories: 179 per serve.

Get this delicious and healthy Choc Chip Banana Bread recipe here.

Total Cost for Friday – $4.92

Saturday

Breakfast: Fried egg, pesto and avocado – $1.12

Calories: 234 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Peanut Bubble Crunch

Chocolate and bubbles are two things kids cannot seem to get enough of. So to keep the kids happy we have combined the two into this delicious Peanut Bubble Crunch!

With rice bubbles, peanut butter and chocolate, the kids will absolutely adore crunching this scrumptious slice in their school lunches, or as an afternoon tea treat.

Calories: 124 per serve

Get the Peanut Bubble Crunch recipe here

Lunch: Chicken, Parmesan and Lettuce Wraps – $1.85

Calories: 237 per serve

You can get this recipe on the 28 Day Weight Loss Challenge.

Snack: Hummus and cucumber and crackers – 86 cents

Calories: 86 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Dinner: Simple Tomato and Feta Pasta –

Calories: 421 per serve

You can get this recipe on the 28 Day Weight Loss Challenge.

Snack: Lemon Meringue Pie – 60 cents

Calories: 285 per serve

Get the recipe on the 28 Day Weight Loss Challenge

Total Cost for Saturday $6.87

Sunday

Breakfast: Peanut Butter Overnight Oats – 94 cents

Calories: 341 per serve

You can get this recipe on the 28 Day Weight Loss Challenge.

Snack: Choc Chip Banana Bread

This delicious and Healthy Choc Chip Banana Bread Recipe is from the 28 Day Weight Loss Challenge is super easy to make and unlike store bought Banana Bread which is usually over 350 cals per serve, this recipe is only 179 calories!

It’s a great snack that can be prepared ahead of time, and sliced into individual portions to grab and go. You can even make mini ones so no slicing necessary.

Calories: 179 per serve.

Get this recipe for Healthy Choc Chip Banana Bread here.

Lunch: Fish burgers –  $1.57

Calories: 389 per serve.

You can get this recipe on the 28 Day Weight Loss Challenge.

Snack: Lemon & Dukkah Bean Dip – $1.09

Calories: 169 calories per serve

Get the recipe on the 28 Day Weight Loss Challenge

Dinner: Roast Vegetable and Rosemary Frittata – $1.99

Calories: 421 calories per serve

Get the recipe on the 28 Day Weight Loss Challenge

Snack: Peanut Bubble Crunch

Chocolate and bubbles are two things kids cannot seem to get enough of. So to keep the kids happy we have combined the two into this delicious Peanut Bubble Crunch!

With rice bubbles, peanut butter and chocolate, the kids will absolutely adore crunching this scrumptious slice in their school lunches, or as an afternoon tea treat.

Calories: 124 per serve

Get the Peanut Bubble Crunch recipe here

Total Cost for Sunday –  $6.59

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