Seven nights. Seven dinners. Five ingredients each. All under $10 a serve.
If the weekly question of what to cook has ever felt more exhausting than the cooking itself, this meal plan is for you. We have mapped out a full week of dinners – Monday through Sunday – that cover all the bases: a rich Bolognese, a creamy butter chicken, sticky honey soy salmon, a hearty vegetarian curry, a proper Friday night steak, prawn fried rice that beats takeaway, and a light Sunday pasta that feels like a reward after a long week.
Every recipe uses just five core ingredients. Every meal comes in under $10 per serve. And we have included a complete shopping list so you can do one supermarket run on the weekend and have everything you need. The total grocery bill for the week comes in at around $95 to $110 for two people (depending on where you shop) – which is less than most people spend on two restaurant meals.
A proper, deeply flavoured Bolognese that tastes like it cooked all day. Under $8 per serve. Pantry staples (olive oil, salt, pepper) not counted in the five ingredients.
Servings 2
Ingredients
500 grams beef mince (500g)
700 millilitres jar of passata or crushed tomatoes (700ml)
200 grams spaghetti
1 brown onion, finely diced
3 garlic cloves, crushed
2 tablespoons parmesan to serve (optional)
Method
1 Brown the mince: Heat a splash of olive oil in a large pan over high heat. Add 1 brown onion, finely diced and cook 12 minutes until soft. Add 3 garlic cloves, crushed and cook 1 minute. Add 500 grams beef mince (500g) and cook, breaking up, until browned – about 8 minutes. Season well with salt and pepper.
2 Add the sauce: Pour in 700 millilitres jar of passata or crushed tomatoes (700ml). Stir well, bring to a simmer then reduce heat to low. Cook uncovered for 20 minutes, stirring occasionally, until rich and thick.
3 Cook the pasta: Cook 200 grams spaghetti in a large pot of well-salted boiling water according to packet directions. Reserve a cup of pasta water before draining.
4 Combine and serve: Add the drained pasta to the bolognese with a splash of pasta water. Toss well. Serve immediately with 2 tablespoons parmesan to serve (optional) if using and a green salad on the side.
TIPS
Side: Simple green salad – cos lettuce, cucumber, olive oil and red wine vinegar. Estimated cost: $7.50 per serve
Rich, creamy and deeply spiced – this shortcut butter chicken uses a quality jar sauce so you get restaurant flavour with minimal effort. Under $9 per serve.
Servings 2
Ingredients
500 grams chicken thigh fillets, cut into chunks
1 jar butter chicken sauce (approx 400g)
200 grams basmati rice
1 brown onion, sliced
3 garlic cloves, crushed
2 tablespoons natural yoghurt to serve (optional)
Method
1 Fry the onion and garlic: Heat oil in a large frying pan over medium-high heat. Add 1 brown onion, sliced and cook 5 minutes until golden. Add 3 garlic cloves, crushed and cook 1 minute more.
2 Seal the chicken: Add 500 grams chicken thigh fillets, cut into chunks and cook, stirring, until sealed on all sides – about 5 minutes 05:00. Don’t worry about cooking through at this stage.
3 Add the sauce and simmer: Pour in 1 jar butter chicken sauce (approx 400g). Stir well to coat. Reduce heat to medium-low and simmer for 15 minutes until chicken is cooked through and sauce is thick and glossy.
4 Cook the rice and serve: Meanwhile, rinse 200 grams basmati rice and cook in 400ml cold water. Bring to the boil, cover tightly, reduce to the lowest heat and cook 12 minutes. Turn off heat and leave covered 5 minutes. Serve the butter chicken over rice with a dollop of 2 tablespoons natural yoghurt to serve (optional) and warmed naan.
TIPS
Side: Warmed naan bread from the supermarket (2 pack, around $3). Estimated cost: $9 per serve including naan. Tip: Patak’s or Sharwood’s butter chicken sauce are both excellent and widely available at Coles and Woolworths for around $3.50 a jar.
Sticky, golden salmon with a simple honey soy glaze – ready in 20 minutes and good enough for a dinner party. Under $9 per serve.
Servings 2
Ingredients
2 salmon fillets (approx 180g each)
2 tablespoons soy sauce
2 tablespoons honey
2 garlic cloves, crushed
200 grams broccolini or green beans
1 lemon, cut into wedges
Method
1 Make the glaze: Mix 2 tablespoons soy sauce, 2 tablespoons honey and 2 garlic cloves, crushed together in a small bowl to make the glaze. Pat the 2 salmon fillets (approx 180g each) dry with paper towel and season with pepper.
2 Cook the salmon: Heat a non-stick frying pan over medium-high heat with a little oil. Place salmon skin-side down and cook 3–6 minutes until skin is crispy. Flip and cook 2 more minutes.
3 Add the glaze: Pour the glaze over the salmon in the pan. It will bubble and caramelise quickly – spoon it over the fish continuously for 1 to 2 minutes until sticky and golden. Remove from heat.
4 Cook the greens and serve: Steam or microwave 200 grams broccolini or green beans until just tender – about 3 minutes. Serve the salmon over rice with the greens alongside and 1lemon, cut into wedges for squeezing.
TIPS
Side: Steamed jasmine rice. Cook 1 cup rice in 1.5 cups water bring to boil, cover, lowest heat, 12 minutes. Estimated cost: $8.50 per serve including rice. Frozen salmon portions from Coles or Woolworths (around $10 for two) are excellent quality and great value.
A hearty, protein-packed vegetarian curry that is deeply satisfying and costs almost nothing to make. Under $5 per serve – the best value meal of the week.
Servings 2
Ingredients
400 grams tin of chickpeas, drained
400 grams tin of crushed tomatoes
100 grams baby spinach
2 tbsp curry powder (madras or mild)
1 brown onion, diced
3 garlic cloves, crushed
Method
1 Build the base: Heat oil in a medium saucepan over medium heat. Add 1 brown onion, diced and cook 7 minutes until golden. Add 3 garlic cloves, crushed and 2 tbsp curry powder (madras or mild) and cook 1–2 minutes until fragrant, stirring constantly.
2 Add tomatoes and chickpeas: Add 400 grams tin of crushed tomatoes and 400 grams tin of chickpeas, drained. Stir well. Bring to a simmer and cook uncovered for 15 minutes, stirring occasionally, until the sauce thickens and deepens in colour.
3 Finish with spinach and serve: Stir through 100 grams baby spinach and cook 1–2 minutes until just wilted. Taste and adjust seasoning. Serve over basmati rice with a dollop of yoghurt.
TIPS
Side: Steamed basmati rice and a dollop of plain yoghurt. Estimated cost: $4.50 per serve. This is genuinely one of the best-value meals you can make – the flavour is far more impressive than the ingredient list suggests. Add a tin of coconut cream if you want a richer, milder curry.
A proper Friday night steak dinner with a simple mushroom pan sauce. Rump steak keeps it affordable without sacrificing flavour. Under $10 per serve (just).
Servings 2
Ingredients
2 rump steaks (approx 200g each)
200 grams button mushrooms, sliced
2 garlic cloves, crushed
100 millilitres thickened cream
1 bunch of watercress or rocket for salad
1 teaspoons Dijon mustard (optional)
Method
1 Rest and season the steak: Take 2 rump steaks (approx 200g each) out of the fridge 20 minutes before cooking. Pat dry with paper towel and season very generously with salt and pepper on both sides.
2 Cook the steaks: Heat a heavy frying pan or cast iron skillet over the highest heat until smoking. Add a tiny splash of oil. Cook steaks 2–6 minutes per side for medium-rare, 3–4 for medium. Transfer to a warm plate and rest 5 minutes.
3 Make the mushroom sauce: Reduce heat to medium. Add 200 grams button mushrooms, sliced, to the same pan and cook 3–7 minutes until golden. Add 2 garlic cloves, crushed and 1 teaspoons Dijon mustard (optional) if using, cook 1 minute. Pour in 100 millilitres thickened creamand simmer 2 minutes, scraping up any browned bits from the pan. Season well.
4 Serve: Slice the rested steaks and serve with the mushroom sauce poured over. Add 1 bunch of watercress or rocket for salad dressed with olive oil and lemon alongside.
TIP
Side: Simple rocket salad with olive oil, lemon and shaved parmesan. Estimated cost: $9.50 per serve. Tip: Take the steak out of the fridge 20 minutes before cooking and pat completely dry with paper towel for the best sear. Rump steaks from Coles or Woolworths are typically $14 for two, making this very achievable under $10 per serve.
Better than takeaway and ready in 15 minutes. The trick is using day-old rice and a very hot pan. Under $8 per serve.
Servings 2
Ingredients
300 grams raw prawns, peeled (frozen is fine)
300 grams day-old cooked jasmine rice (or 2 microwave rice pouches)
2 eggs
3 tbsp soy sauce
3 spring onions, sliced
2 garlic cloves, crushed
Method
1 Prep everything first: If using frozen 300 grams raw prawns, peeled (frozen is fine), thaw under cold running water for 5 minutes and pat very dry with paper towel. Have all ingredients ready before you start — this dish moves fast.
2 Cook the prawns: Heat a wok or large frying pan over the highest heat until smoking. Add a splash of oil and fry 300 grams raw prawns, peeled (frozen is fine) with 2 garlic cloves, crushed, for 2 minutes until just pink. Push to one side.
3 Scramble the eggs: Crack 2 eggs into the pan and scramble quickly until just set — about 30 seconds. Break into pieces and mix through the prawns.
4Add the rice and finish: Add 300 grams day-old cooked jasmine rice (or 2 microwave rice pouches) to the pan. Break up any clumps and toss everything together over high heat for 2–3 minutes. Add 3 tbsp soy sauce and toss well. Taste and adjust seasoning. Serve immediately topped with 3 spring onions, sliced.
TIPS
No side needed — this is a complete meal in one pan. Optional: a squirt of sriracha or sweet chilli sauce to serve. Estimated cost: $7.50 per serve. The key tip: The pan must be absolutely screaming hot before anything goes in. That is what gives fried rice its characteristic smoky flavour.
Creamy, light and elegant — this Sunday pasta takes 20 minutes and uses ricotta as the sauce base, which is far cheaper than cream and just as delicious. Under $7 per serve.
Servings 2
Ingredients
200 grams penne or rigatoni pasta
200 grams fresh ricotta
1 lemon (zest and juice)
100 grams frozen peas
2 garlic cloves, crushed
2 tablespoons parmesan, finely grated (optional)
Method
1 Cook the pasta and peas: Cook 200 grams penne or rigatoni pasta in well-salted boiling water until al dente. Add 100 grams frozen peas in the last 10 minutes of cooking. Reserve a large cup of pasta water before draining.
2 Soften the garlic: While the pasta cooks, heat a splash of olive oil in a large pan over medium heat. Add 2 garlic cloves, crushed and cook 1–2 minutes until soft and fragrant. Remove from heat.
3 Make the ricotta sauce: Add 200 grams fresh ricotta to the garlic pan with the zest and juice of 1lemon (zest and juice) and about half a cup of the reserved pasta water. Stir together over low heat into a loose, creamy sauce. Season generously with salt and pepper.
4 Toss and serve: Drain the pasta and peas and add to the ricotta sauce. Toss well, adding more pasta water if needed to loosen. Serve immediately with 2 tablespoons parmesan, finely grated (optional) if using and crusty bread on the side.
TIPS
Side: Crusty bread. A sourdough loaf from the bakery section is perfect for mopping up the sauce. Estimated cost: $6.50 per serve. This is the ideal end-of-week meal – light, fresh and made almost entirely from pantry and fridge staples you likely already have.
All seven are done. Now the shopping list and heading:
Meat & Seafood
Beef mince 500g
Chicken thigh fillets 500g
Salmon fillets x 2 (fresh or frozen)
Rump steaks x 2 (approx 200g each)
Raw peeled prawns 300g (frozen is perfect)
Fruit & Vegetables
Brown onions x 4
Garlic (1 whole bulb — you’ll use it all week)
Broccolini or green beans 200g
Button mushrooms 200g
Baby spinach 100g
Watercress or rocket (1 bag)
Spring onions 1 bunch
Lemon x 2
Cos lettuce (for Monday salad)
Cucumber
Dairy & Eggs
Eggs x 2
Fresh ricotta 200g
Thickened cream 100ml
Natural yoghurt (small tub — used Tuesday and Thursday)
Parmesan (small wedge — optional but worth it)
Pantry & Dry Goods
Spaghetti 200g
Penne or rigatoni 200g
Basmati rice 400g (used Tuesday and Thursday)
Jasmine rice (for Wednesday and Saturday — or 2 microwave pouches)
Frozen peas 100g (small bag)
Tin of chickpeas 400g
Tin of crushed tomatoes x 2 (one for Monday, one for Thursday)
Jar of passata 700ml (Monday)
Jar of butter chicken sauce (Tuesday)
Soy sauce (small bottle)
Honey
Curry powder (madras or mild)
Bread
Naan bread (2-pack, for Tuesday)
Sourdough or crusty bread (for Sunday)
Pantry staples assumed: Olive oil, salt, black pepper, Dijon mustard
Estimated total grocery spend for the week: approximately $95–$110 for two people – around $7–$8 per serve across all seven meals. The steak and salmon nights sit closest to the $10 cap; the chickpea curry is the standout bargain at around $4.50 per serve.