5-Day Economical Meal Plan

Providing nutritious meals for children doesn’t have to be expensive or complicated. This 5-day meal plan is designed to be budget-friendly while ensuring kids get the essential nutrients they need to stay healthy and energized. With simple ingredients and easy-to-make recipes, mealtime can be both affordable and delicious!

Day 1

Breakfast

• Maize meal porridge with a teaspoon of peanut butter and a splash of milk. 1 small banana.

Lunch

• Whole-wheat sandwich with boiled egg and grated carrot. Apple. Water.

Dinner

• Beef stew made with chuck or brisket, carrots, and potatoes. Served with brown rice. Tomato and onion salad.

Day 2

Breakfast

• Oats cooked with milk, topped with chopped apple and cinnamon.

Lunch

• Leftover beef stew in a wrap or roll. Yogurt or maas. Seasonal fruit.

Dinner

• Grilled or pan-fried boerewors. Maize meal (pap). Fried cabbage and carrot mix.

Day 3

Breakfast

• Scrambled eggs on brown toast. Orange or naartjie.

Lunch

• Peanut butter sandwich. Carrot sticks. Diluted fruit juice or water.

Dinner

Oven-baked chicken pieces (drumsticks or thighs). Roasted sweet potatoes. Spinach cooked with onion.

Day 4

Breakfast

• Yogurt or maas with a spoon of muesli or oats. Banana.

Lunch

• Leftover baked chicken sandwich or wrap. Boiled egg. Seasonal fruit.

Dinner

• Beef mince and mixed vegetables (onions, tomato, peas, carrots). Served over spaghetti or pap.

Day 5

Breakfast

• Toast with mashed avocado or cheese. Boiled egg. Naartjie.

Lunch

• Cheese or leftover mince sandwich. Popcorn (lightly salted). Fruit.

Dinner

• Chicken and vegetable stew (use leftover bones and affordable cuts like necks). Samp or brown rice. Beetroot salad.

We’ve made things even easier by including a cost breakdown and a complete list of ingredients. No guesswork — just simple, nutritious meals that fit your budget!

Starch

• Samp (1–1.5 kg): R15–R45
• Spaghetti or Macaroni (1 kg): R20–R30
• Muesli (500 g, optional): R25–R35

Proteins

• Beef Chuck/Brisket (1.5–2 kg): R120–R180
• Boerewors (1 kg): R60–R100
• Chicken Pieces (2–2.5 kg): R80–R150
• Beef Mince (750 g–1 kg): R80–R160
• Eggs (2 dozen): R48–R120
• Peanut Butter (500 g): R30–R50
• Tinned Fish (2 tins): R20–R40
• Yogurt or Maas (2 litres): R30–R60
• Cheese (400–500 g): R35–R100

Vegetables

• Carrots (1.5–2 kg): R39–R58
• Potatoes (3–4 kg): R78–R160
• Sweet Potatoes (1.5–2 kg): R22–R40
• Onions (1.5–2 kg): R35–R46
• Tomatoes (8–10 medium): R23–R35
• Spinach or Morogo (2 bunches or 2 frozen packs): R20–R40
• Cabbage (1 large head): R20–R30
• Green Beans or Frozen Peas (500–750 g): R20–R40
• Beetroot (5–6 medium or 2 tins): R15–R30
• Garlic (1 bulb): R5–R10
• Lettuce or Cucumber (1 each): R10–R20
• Avocados (2–3): R20–R45

Fruits

• Bananas (10–14): R25–R45
• Apples (10–12): R28–R36
• Naartjies/Oranges (10–12): R28–R72
• Seasonal Fruit (optional): R20–R50

Pantry & Miscellaneous

• Cooking Oil/Margarine (500 ml–1 L): R15–R30
• Salt & Pepper: R5–R10
• Cinnamon (small): R10–R20
• Vinegar (250 ml): R5–R10
• Tomato Paste/Canned Tomatoes (1–2 tins): R10–R20
• Popcorn Kernels (500 g): R15–R30

We hope this meal plan makes your week a little easier and helps you create nutritious, budget-friendly meals for your children. If you have your own easy and affordable recipes, we’d love to hear from you! Send them our way, and we might feature them in our next magazine. Happy cooking!