What's the cheapest meal to make? 10 budget meals that feed a family for under $5

Feeding a family on a tight budget doesn’t mean eating the same bland rice and beans every night. The cheapest meal to make isn’t just about buying the cheapest ingredients-it’s about using what you already have, minimizing waste, and maximizing flavor with simple techniques. In New Zealand, where grocery prices keep climbing, families are learning that the most affordable meals often come from pantry staples and seasonal produce.

Beans and rice: the classic budget hero

Dried black beans or brown lentils cost less than $1.50 per kilogram when bought in bulk. Cooked with onion, garlic, and a bay leaf, they turn into a rich, filling base. Add a cup of white rice-about 25 cents per serving-and you’ve got a complete protein meal for under 40 cents per person. Top it with a squeeze of lime and a sprinkle of cumin, and it tastes like something you’d pay $15 for at a café.

One 500g bag of dried beans makes about 10 servings. That’s $1.50 for 10 meals. Compare that to a $12 chicken breast that feeds two. The math doesn’t lie.

Spaghetti with tomato sauce: the 1950s meal that still works

Spaghetti costs around 80 cents per 500g pack. A 400g can of crushed tomatoes is $1.20. Add a chopped onion, two cloves of garlic, a teaspoon of dried oregano, and a splash of olive oil (which you’re probably already using), and you’ve got a sauce that tastes better than most jarred versions. A pinch of sugar cuts the acidity. A handful of grated cheese on top? Optional, but it stretches the meal further.

This dish feeds four for under $3 total. It’s not fancy, but it’s warm, filling, and kids love it. Plus, leftovers reheat perfectly the next day.

Scrambled eggs with toast: breakfast for dinner

Eggs are one of the most cost-effective proteins you can buy. A dozen free-range eggs in Wellington cost about $6.50 right now. That’s 54 cents per egg. Serve three scrambled eggs per person with two slices of store-brand white bread ($1.20 for a 700g loaf) and a side of sautéed spinach or cabbage. You’ve got a protein-rich meal for under 80 cents per person.

Don’t underestimate the power of a little salt, pepper, and butter. A 250g block of butter lasts months when used sparingly. And if you’ve got a bit of cheese left over? Crumble it in. It’s not gourmet, but it’s satisfying.

Potato and cabbage stew: the ultimate freezer filler

Potatoes are dirt cheap-about 90 cents per kilogram at the supermarket. Cabbage? Half that. Chop both into chunks, toss in a pot with a chopped onion, a stock cube (or a spoonful of soy sauce), and water. Simmer for 45 minutes. Add a handful of frozen peas or carrots if you’ve got them. That’s it.

This stew feeds six easily for under $2.50. It’s bland on its own, but a dash of vinegar or a sprinkle of smoked paprika wakes it up. Make a big batch on Sunday and freeze half. You’ll thank yourself when you’re tired and broke on Wednesday night.

Oatmeal with banana and peanut butter: sweet, cheap, and filling

Steel-cut oats cost about $2.50 per kilogram. One serving is 50g-less than 15 cents. Add a sliced banana (about 30 cents) and a tablespoon of peanut butter (50 cents). You’ve got a warm, creamy, protein-packed meal for under a dollar. It’s not savory, but sometimes you don’t need it to be.

This works great for breakfast, but also as a late-night snack or even a light dinner. Add a pinch of cinnamon if you’ve got it. Skip the sugar. The banana gives enough sweetness.

Bean burritos: use up the leftovers

Take last night’s beans, warm them up. Add a can of corn (if you’ve got it, otherwise skip it). Spoon onto a flour tortilla-about 10 cents each when bought in bulk. Sprinkle with shredded cheese (a little goes a long way). Fold, wrap in foil, and toast in a pan until crispy.

Four burritos cost under $3 total. They’re portable, customizable, and kids love them. If you’ve got leftover rice, mix it in. Leftover chopped onion? Throw it in. This is the ultimate zero-waste meal.

Vegetable fried rice: clean out the fridge

Leftover rice? Perfect. A handful of chopped carrots, cabbage, onion, and peas? Even better. Crack two eggs into a hot pan with a splash of oil. Scramble them, then toss in the rice and veggies. Add a tablespoon of soy sauce. That’s it.

It’s not Chinese takeout, but it’s better than throwing food away. This meal costs less than 60 cents per serving if you’re using scraps. If you’ve got a bit of leftover chicken or sausage? Chop it up and throw it in. You’re not cooking a recipe-you’re rescuing ingredients.

Mac and cheese from scratch: cheaper than the box

Buy a 500g block of cheddar cheese ($7.50) and a 500g box of elbow pasta ($1.50). Grate the cheese yourself. Make a roux with butter and flour (you’ve got both), add milk, then stir in the cheese. Mix in the cooked pasta. You get six servings for under $2 each. The boxed version? $4.50 for four servings and full of preservatives.

It’s not fancy, but it’s comforting. Add a sprinkle of paprika or breadcrumbs on top for crunch. This is the meal that turns a bad day around.

Chickpea curry: spices are your secret weapon

Dried chickpeas cost less than $1.50 per kilogram. Soak them overnight, then cook them with onion, garlic, canned tomatoes, and a teaspoon each of cumin, coriander, turmeric, and chili powder. All spices bought in bulk last for years. Add a cup of rice or serve with flatbread.

One batch feeds five for under $2.50. The spices make it taste expensive, even though it’s not. This is the kind of meal that makes people ask, “Where did you learn to cook like this?”

Water, not soda: the biggest savings

One of the cheapest meals you can make still costs more if you serve it with sugary drinks. A 2-liter bottle of soda costs $2.50. Tap water? Almost free. A jug of water in the fridge, with a slice of lemon if you want, costs nothing. Save that $2.50 every day, and you’re putting $75 a month back into your food budget.

Don’t underestimate the power of drinking water. It’s not glamorous, but it’s the smartest thing you can do to stretch your dollar.

How to make any meal cheaper

There’s no magic ingredient. Just three habits:

1. Buy in bulk-rice, beans, oats, pasta, spices. Big bags cost less per gram.
2. Use what you have-leftover veggies, half a block of cheese, a lone onion. Don’t throw it out. Turn it into soup, stir-fry, or stew.
3. Plan one big cook-make a big pot of beans, rice, or stew on Sunday. Eat it for lunch and dinner all week. Reheat it. Freeze it. Repeat.

There’s no need to buy fancy ingredients. No need to follow recipes exactly. The cheapest meals are the ones that don’t require a shopping list-they just need a pot, a stove, and a little creativity.

What to keep in your pantry

You don’t need a full kitchen to make cheap meals. Just these basics:

• Dried beans or lentils
• Rice or oats
• Pasta
• Canned tomatoes
• Onions and garlic
• Basic spices: salt, pepper, cumin, paprika, oregano
• Soy sauce or stock cubes
• Peanut butter
• Potatoes
• Cabbage

With those, you can make 50 different meals without stepping into the produce aisle.

Final thought: cheap doesn’t mean bad

Some of the best meals in the world were born out of poverty. Italian pasta e fagioli. Mexican frijoles con arroz. Indian dal and rice. These aren’t just cheap-they’re beloved. They’re the meals that get passed down, not because they’re fancy, but because they work.

You don’t need expensive ingredients to feed your family well. You just need to stop thinking about food as something you buy, and start thinking of it as something you make.