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Take our NMNT 2-week food budget challenge and eat for $55* a week

Hack

Eating healthy doesn’t have to be expensive! We’ve created 7 breakfasts, 7 lunches and 7 dinners averaging $55 for your weekly shop using ingredients that are affordable, shelf stable and nutritious!

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Take our NMNT 2-week food budget challenge and eat for $55* a week

Need a ‘new normal’ following the COVID-19 pandemic? Make eating at home a ‘new normal’ priority. The bonus is saving money too. To help you prepare fast inexpensive meals, our team has put together a 7-day meal plan and grocery shopping list to help you to eat healthily and become a culinary expert in the kitchen!

You might think that healthy foods are expensive, but the truth is fast food and eating out costs more. We'll show you how to get more bang for your food buck. Did you know: the average Australian Household spends $95.05 each week on both restaurant meals and takeaway. We’ve crunched the numbers and created a healthy meal plan that will set you back just $55 for your weekly food shop. That should leave you with some cash to spend on other things you like. What’s the catch? It takes planning ahead. So that is why we have done that for you.

National Nutrition week in Australia runs from October 11th-18th, our team of dietitians and nutrition researchers have created a weekly plan that includes recipes for 7 breakfasts, 7 lunches and 7 dinners for an average of $55 a week over two weeks. It uses easy, healthy recipes from No Money No Time and you choose whether you want to try the plant-based menu or the meat eating omnivore plan.

The meal plan include:

  • 7 breakfasts, 7 lunches and 7 dinners with information on cost, ingredient list and how to cook
  • Shopping list with the cost for each item
  • Nutrient analysis of the meal plan with breakdown of macronutrients (protein, carbohydrates and fats) and key vitamins and minerals.
  • Suggested healthy snacks to supplement the meals to align your intake with Australia’s dietary guidelines or boost total energy intake for those who are more active.
  • Provide an ingredient swap list so you can make any substitutions if you can't get the ingredients you’re looking for or you have other items handy instead.

To take our NMNT food budget challenge and get access to our meal plans, simply create a FREE account on No Money No Time and we will then email this to you.

If you have already signed-up to an account we will email these to you shortly.

*Prices are based on a regional supermarket and prices may vary based on day and location. Please note that the initial weeks grocery shop may cost more, due to purchasing items in bulk (such as rolled oats, rice, and pantry staples such as spices) however this price will decrease in the following weeks. $55 is average cost based on repeating this meal plan over two weeks. The initial week is $65 for ingredients but using the leftovers for following week will result in a cost of ~$45 in the second week.

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz