£100 Weekly Meal Plan for a Family of Four

Feeding a family of four on just £100 a week might sound like an impossible task. But with the right mindset, a bit of planning, and some smart shopping strategies, you can turn a tight food budget into delicious, healthy meals that satisfy the whole family. This guide is designed to show you exactly how to build a £100 meal plan, packed with cheap family dinner ideas and practical hacks for anyone looking to be a better budget food planner.

In today’s economy, it’s no surprise more households are tightening their grocery budgets. But cooking on a budget doesn’t mean eating bland or unhealthy food. From batch cooking to flexible meal plans, you’ll learn how to make cost-effective, crowd-pleasing meals without sacrificing taste or nutrition.

We’ll cover a full weekly menu with recipes, prep ideas, a sample shopping list, and tips to stretch your food dollars further. Whether you’re a parent, student, or just budget-savvy, this article will help you feed your loved ones well — for less.

Why £100 is More Doable Than You Think

With average grocery costs rising, £100 per week might seem tight — but it’s achievable when you:

• Prioritise whole, unprocessed ingredients
• Cook from scratch (as much as time allows)
• Batch prep and use leftovers creatively
• Focus on plant-based staples with affordable proteins

Think of it as building your meal plan around value-packed ingredients instead of fancy items with minimal impact.

Real-World Inspiration:

Jessica, a mum of two in Ohio, shares: “We used to spend £200+ weekly without even realising it. When I started meal planning and sticking to a £100 budget, we not only saved money but also ate more fresh, wholesome food.”

Core Ingredients to Build Budget Meals

Before we build the plan, here’s a foundation of staples that stretch across multiple meals and provide solid nutrition.

Grains & Carbs

• Brown or white rice
• Pasta
• Oats
• Potatoes (white or sweet)
• Whole wheat bread or tortillas

Proteins

• Eggs
• Canned tuna or salmon
• Beans (black, pinto, chickpeas, lentils)
• Ground turkey or chicken
• Peanut butter

Vegetables (Fresh or Frozen)

• Carrots
• Onions
• Cabbage
• Frozen broccoli
• Spinach
• Tinned tomatoes

Fruits

• Bananas
• Apples
• Oranges (on sale)
• Frozen mixed berries

Pantry & Misc

• Flour and baking soda (for pancakes, muffins, breads)
• Salt, pepper, garlic powder, paprika, Italian herbs
• Cooking oil (vegetable, canola, or olive)
• Milk (dairy or non-dairy)
• Cheese (block is cheaper than shredded)

Sample £100 Weekly Meal Plan for a Family of Four

This plan includes three main meals a day and snacks using affordable ingredients. Adjust based on sales, preferences, and what you already have.

Monday

• Breakfast: Oatmeal with banana slices
• Lunch: Tuna salad sandwiches + carrot sticks
• Dinner: Spaghetti with homemade tomato sauce + steamed broccoli
• Snack: Popcorn (air-popped)

Tuesday

• Breakfast: Scrambled eggs + toast
• Lunch: Lentil soup + bread
• Dinner: Baked chicken thighs + roasted potatoes + green beans
• Snack: Apple slices with peanut butter

Wednesday

• Breakfast: Overnight oats with frozen berries
• Lunch: Veggie wraps with hummus, spinach, grated carrot
• Dinner: Stir-fry with rice, frozen veg, and egg
• Snack: Yoghurt (buy in large tubs)

Thursday

• Breakfast: Banana muffins (batch-prepped)
• Lunch: Leftover stir-fry
• Dinner: Bean chilli with cornbread
• Snack: Cheese and crackers

Friday

• Breakfast: Pancakes with fruit (made from scratch)
• Lunch: Grilled cheese + tomato soup
• Dinner: Homemade pizza on flatbread
• Snack: Popcorn or hard-boiled eggs

Saturday

• Breakfast: Eggs + potatoes (pan-fried)
• Lunch: Pasta salad with beans, veg, and light dressing
• Dinner: Chicken and veg stew with rice
• Snack: Fruit and nut mix

Sunday

• Breakfast: French toast (use leftover bread)
• Lunch: Leftover stew
• Dinner: Baked potato bar with toppings: beans, cheese, sautéed onions
• Snack: Homemade oat cookies

Need more inspiration for planning? Check out our Beginner’s Guide to Family Meal Prep Sundays for prep tips and batch strategies.

Budget Shopping List (Approx. Pricing)

Prices may vary by region and store, but here’s a breakdown to give you a rough idea:

Proteins:

• Eggs (2 dozen) – £3.50
• Peanut butter (16 oz) – £2.00
• Canned tuna (4 cans) – £3.00
• Dried lentils (1 lb) – £1.50
• Ground turkey (2 lb) – £6.00
• Block cheese (1 lb) – £3.00

Grains & Carbs:

• Pasta (2 lb) – £2.00
• Brown rice (2 lb) – £1.50
• Bread (2 loaves) – £2.00
• Oats (1 lb) – £1.50
• Potatoes (5 lb) – £3.00

Veggies:

• Carrots (2 lb) – £1.50
• Frozen broccoli – £2.00
• Cabbage – £1.00
• Onions (3 lb) – £2.00
• Tinned tomatoes (4 cans) – £2.00

Fruit:

• Bananas (1 bunch) – £1.00
• Apples (3 lb bag) – £3.00
• Frozen berries – £3.00

Dairy & Misc:

• Milk – £3.00
• Flour – £1.50
• Baking powder – £1.00
• Cooking oil – £2.00
• Seasonings (multi-pack or basic spices) – £2.00

Total: ≈ £97.50

This leaves a few dollars to spare for surprise deals or items you already have at home.

Meal Prep Hacks for Success

1. Double Up

Whenever you cook rice, beans, or soup — make extra and freeze portions. Future-you will thank you.

2. Bake in Batches

Make 12–24 muffins, pancakes, or oat bars at once. Great for breakfasts and snacks.

3. Use One Protein, Many Ways

Buy a larger cut of meat (like a whole chicken or turkey breast) and use across several meals:

• Chicken stew
• Chicken tacos
• Chicken sandwiches

4. Freeze Smart

Freeze food flat in freezer bags for easy stacking and faster defrosting.

Cheap Family Dinner Ideas That Kids Love

Here are crowd-pleasers that stick to your budget and taste great:

1. Taco Rice Bowls

Layer rice, beans, corn, salsa, cheese. Add chopped lettuce for crunch.

2. Mini Pizzas on Toast

Toast bread, add tomato sauce and cheese, bake until bubbly.

3. Breakfast for Dinner

Pancakes, eggs, and hash browns are cheap, fun, and satisfying.

4. Baked Potato Bar

Top with leftover chilli, cheese, or sautéed veg — everyone customises their own.

Ways to Save Even More

Buy Generic or Store Brands

You’re often paying extra for branding. Store versions are usually just as good.

Shop the Sales and Markdowns

Check weekly circulars or apps. Plan meals around deals.

Use Loyalty Cards

Many supermarkets offer discounts or cashback points with free sign-up.

Cook with Less Meat

Use lentils or beans to stretch meat-based meals further.

Real-Life Testimonials

Angela, single mum of two in Texas:

“We live off £90–£100 weekly. I prep pasta sauce from scratch and freeze soups. My kids never complain because we keep it colourful and filling.”

Dwayne and Ruby, new parents in Ohio:

“Our £100 meal plan keeps us from ordering out. We eat well, and I feel more in control of our nutrition and money.”

Common Pitfalls to Avoid

Buying Too Many Snacks

They’re expensive and fill little tummies fast. Opt for homemade muffins, fruit, and yoghurt instead.

Not Checking Pantry Stock First

You may already have beans, oats, or spices. Build your plan around them.

Ignoring Food Waste

Use leftover veggies in soups or stir-fries. Save stale bread for breadcrumbs or French toast.

For more fuss-free ideas, check out Cheap Family Dinner Ideas.

Affordable Eating Is Achievable

Creating a £100 meal plan isn’t just about cutting costs — it’s about gaining confidence and control in your kitchen. With thoughtful planning, savvy shopping, and a handful of reliable cheap family dinner ideas, you can provide nourishing meals that bring joy to the table without draining your bank account.

Start simple, be flexible, and celebrate your wins. The key to successful budget food planning is consistency and creativity.