Australian mom reveals how she cooks healthy options for her family of four for $2 a day – NBCNEWS

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A mother of four has revealed how she cooks for her family of four for just $2 a day - by serving mostly vegan food (her meals are pictured)

A mother of four has revealed how she cooks for her family for just $2 a day by serving mostly vegan food, including black beans, tofu, and lentils.

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Betty, who lives near ‘the big Australian city’s CBD’, spent just $114 in two weeks to serve herself, her husband and children aged eight and five.

Using a menu made up mostly of plant-based foods, she revealed she made just one click & collect order at Coles – then went to two local grocers.

A mother of four has revealed how she cooks for her family of four for just $2 a day — serving mostly vegan food (her meals are pictured)

In the Facebook group Mums Who Budget & Save, Betty wrote: ‘Challenge! Food for $2 per person per day – $114 per two weeks for a family of four.

‘Healthy and fast and realistic for working parents. 168 meals and 168 snacks = $114.45 / $57.22 per week / $2.04 per person per day / 34c per serving.”

She explained that you should have basic dried herbs and spices in the pantry, as well as basic sandwich fillings. Other options – such as drinks and sauces – are optional.

Betty also explained that you could save more by shopping and buying multiple stores or by increasing prep and cooking time, sacrificing nutrition/health, or “cheating” costs with existing inventory items.

Betty, who lives near the CBD of a major Australian city, spent just $114 in two weeks to service herself, her husband and her children aged eight and five.  Using a menu that consisted mostly of plant-based foods, she revealed that she had made just one click & collect order at Coles - then went to two local grocers

Betty, who lives near the CBD of a major Australian city, spent just $114 in two weeks to service herself, her husband and her children aged eight and five. Using a menu made up mostly of plant-based foods, she revealed she’d made just one click & collect order from Coles – then went to two local grocers

Betty’s $2 a day menu

DINNERS

1 Pita chips & hommus, Lebanese chickpea salad.

2 Tofu steaks, potato wedges and green beans.

3 Pearl barley ‘risotto’ with peas, kale & lemon.

4 Cuban black beans.

5 Cuban sleeping beans – that’s what they’re called after a night in the fridge!

6 Vegetarian & Alkmaar soup with wholemeal baguette. (Make X2 and freeze half).

7 TVP Bolognese & whole wheat pasta.

8 TVP Bolognese & whole wheat pasta.

9 Red Lentils.

10 Fried rice.

11 Tofu cubes, mashed potatoes (make double portion for pie), green.

12 TVP & vegetarian cottage pie.

13 Vegetarian & Alkmaar soup with wholemeal baguette.

14 Lazy noodles with soy or satay sauce.

LUNCHES

head: Simple whole wheat bread

Side: Bean salad or leftover chickpea salad.

Treat: Mini zucchini-choc-oatmeal muffin.

head: Mexican rice salad.

Side: Garlic bread.

Treat: mini zucchini-choc-oatmeal muffin.

BREAKFAST

Apple-cinnamon oats & LSA porridge

Wheat cookies with LSA & sliced ​​banana

SNACK (MORNING, AFTERNOON TEA & SUPPER) OPTIONS

  • Hummus with crackers &/or pita bread &/or carrots
  • Oranges with popcorn or extra mini muffins
  • Rice waffles with peanut butter & banana
  • Apple slices & peanut butter
  • Homemade chips or wedges
  • Toast or pita bread
  • Banana coconut smoothie
  • Orange juice ice cold poles

She also noted that if you have even less money for your family or you have limited physical capacity or time, you can omit fresh herbs and options like lemon, LSA, zucchini, and coconut cream.

Betty also said those on a tight budget can swap whole wheat bread and pasta for cheaper white breads and swap fresh kale for frozen spinach.

“This will make it close to $100 for the fortnight, but a significant health and nutrition compromise,” she explained.

Using a menu made up mostly of plant-based foods, she revealed she'd made just one click & collect order at Coles - then went to two local grocers.  Snack options pictured

Using a menu made up mostly of plant-based foods, she revealed she made just one click & collect order at Coles – then went to two local grocers. Snack options pictured

Betty’s $2 Shopping List for a Family of Four

WEEK ONE

  • Frozen peas- $2.20
  • Frozen green beans – $2.20
  • 2x tofu- $4.60
  • 1kg hommus- $5
  • Garlic Bread Twin Pack- $1.90
  • 5x 1L soy milk- $5.75
  • 1 small can of tomato paste- $0.90
  • 1x can of coconut cream – $1
  • 3x can of diced tomatoes – $1.80
  • 3x cans of black beans – $2.40
  • 2x can 4 bean mix- $1.60
  • Coles Brand Wheetbix- $4.15
  • Microwave Popcorn- $0.95
  • Crackers- $0.95
  • Peanut Butter- $1.80
  • Soy sauce or ketchup main courses or stir-fry sauce – $1.50
  • Olive oil – $3
  • – Textured Vegetable Protein (TVP) $4
  • 1x can of kidney beans – $0.80
  • 1x can of chickpeas- $0.80
  • 1x can of corn $1
  • Bag of pearl barley- $1.35
  • Bag of Red Lentils- $2.30
  • 2kg of rice – $2.80
  • Coles brand 2 min beef noodles $2
  • Whole wheat pasta- $1.65 2x choc cake mix- $1.50
  • 900g oats – $1.65
  • LSA (flaxseed, sunflower seed, and almond mix) – $4
  • 2x Rice Cakes- $2 (on special or $1.65 each usually)
  • Margarine $1.80
  • Vegetable stock cubes- $1

FRESH PRODUCTS & BAKERY WEEK 1

  • Large wholemeal baguette- $1.65 Coles
  • 3 loaves of whole wheat bread- $5.70 Coles
  • Packet of large whole wheat pita bread- $1
  • Bag of Onions- $1 Special Coles
  • Bunch of Kale- $2.50
  • Big bag of shaky carrots- $1 Coles
  • 1 celery- $2
  • 3 large tomatoes – $2.20 ($4/kg)
  • 4kg bag of potatoes – $3
  • head of garlic $1 ($16/kg)
  • 1 large avocado-$1.30 (same price Coles
  • Coriander Bunch – $1.65 ($25/kg)
  • 1 large zucchini – $2
  • 1 large cucumber- $2
  • 1 large lemon- $1.10 ($5/kg)
  • 8 large bananas – $2.65 ($2.29/kg. Slightly cheaper at Coles)
  • 3 kg oranges – $4.90 (same price Coles)
  • 2 kg of apples or other cheap fruit – $4 (same price shaky produce Coles)

WEEK 2 FRESH PRODUCTS

Cheapest leafy greens (e.g. half cabbage, bundle of bok choy, even swap for frozen if needed) Got 2 broccoli for $2 on clearance

1 kg bananas $1.50 on sale

Dozens of parents thanked Betty for the post, saying it was “incredibly helpful.”

“Good on you for going to such lengths to share this information with those who need it,” said one.

“What a wonderful way to showcase the options available,” added another.

‘I love this message! Vegan cooking is life-changing. It even helps you get more creative and use more flavors/methods than you normally would with a “Meat & Sides” option,” a third noted.

In the Facebook group Mums Who Budget & Save, Betty wrote: 'Challenge!  Food for $2 per person per day - $114 per two weeks for a family of four.

In the Facebook group Mums Who Budget & Save, Betty wrote: ‘Challenge! Food for $2 per person per day – $114 per two weeks for a family of four.

Betty also explained that you could save more by shopping and buying multiple stores or by increasing prep and cooking time, sacrificing nutrition/health, or

Betty also explained that you could save more by shopping and buying multiple stores or by increasing prep and cooking time, sacrificing nutrition/health, or “cheating” costs with existing inventory items.

‘I love it! When properly balanced between proteins, fats and carbohydrates, it is very filling and nutritious,” said another.

‘I’m impressed! Your meals look healthy and nutritious instead of being loaded with white carbs and cheap meat. Nice snack ideas too! I’d love to see more from you,” one wrote.

Another added: ‘One of the most helpful posts I’ve seen, this will be helpful to so many and a great way to motivate others to try vegan meals (even if it’s only trading 1-2 days a week).

‘BEST POST! Finally a healthy option I always cringe at the amount of processed and unhealthy foods in most posts, this is amazing! Try it this week!’ wrote another.

‘That is amazing!!! Healthy and very price conscious m, looks great. I’d eat all of this, but I’m quietly surprised your kids are eating it all #mumgoals,” said one.

Betty also explained that you could save more by shopping and buying multiple stores or by increasing prep and cooking time, sacrificing nutrition/health, or

Betty also explained that you could save more by shopping and buying multiple stores or by increasing prep and cooking time, sacrificing nutrition/health, or “cheating” costs with existing inventory items.

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