Times are tough for many South Africans, and feeding your family may seem like a mammoth task. Not only do you have to think of what to cook, you may also be on a strict budget. We decided to put together a shopping list for a very tight budget and see what that would look like. Obviously, we have looked for the lowest prices, so it may vary at your local store, but here is how you can feed your family for the week with just R200!
🛒 Shopping List (Budget: R200)
| Item | Quantity | Approx. Price * |
|---|---|---|
| Maize Meal (Pap) | 2.5kg | R35 |
| Rice | 2kg | R30 |
| Brown Lentils | 500g | R20 |
| Cabbage | 1 medium head | R15 |
| Carrots | 1kg | R15 |
| Onions | 1kg | R15 |
| Potatoes | 2kg | R25 |
| Eggs | 1 dozen (12) | R30 |
| Tomato paste / tinned tomatoes | 1 tin (400g) | R12 |
| Cooking oil (sunflower) | 500ml | R20 |
| Mixed herbs or curry powder | small packet | R10 |
| Salt | 500g | R5 |
| Total | R197 |
* Prices may vary slightly by location or store, but this gives a general guide.
🍽️ Meal Ideas (using above list)
1. Lentil & Veggie Stew with Rice
- Ingredients: Lentils, onions, carrots, potatoes, tinned tomatoes, herbs/spices, oil, salt.
- Instructions: Sauté chopped onions, carrots, and potatoes in oil. Add rinsed lentils, tomatoes, herbs, and water. Simmer until soft. Serve with rice.
- ✅ Kid-friendly, filling, and nutritious.
2. Pap with Fried Cabbage & Onions
- Ingredients: Maize meal, cabbage, onion, oil, salt.
- Instructions: Cook pap. In a separate pan, fry onions and chopped cabbage with salt. Serve as a side or main dish.
- ✅ Simple and affordable with a familiar taste.
3. Veggie & Egg Fried Rice
- Ingredients: Rice, eggs, onions, carrots, oil, herbs.
- Instructions: Cook rice. In a pan, scramble eggs, add chopped veg and mix with rice. Season lightly.
- ✅ Great way to sneak in veggies for kids.
4. Potato & Egg Curry (Mild) with Rice
- Ingredients: Potatoes, eggs, onions, tomato paste, curry powder, oil, salt.
- Instructions: Boil potatoes and eggs. Make a mild curry sauce with onions, spices, and tomato paste. Add potatoes and eggs. Serve with rice.
- ✅ Comfort food with mild flavors for kids.
5. Veggie Patties with Pap or Rice
- Ingredients: Mashed potatoes, grated carrots, chopped onions, a bit of flour (optional), seasoning.
- Instructions: Mix ingredients, form into patties, and fry until golden. Serve with pap or rice and a bit of fried cabbage.
- ✅ Fun finger food for kids.
In order to stick to the budget, we have had to rely on protein sources other than meat. These meals will keep your family fed until you can increase your budget. If you currently have a higher budget, you can add meat and other items to the meals.
Here are a few more tips:
- Plant your own garden so that you can add what you grow to your meals and save! This goes with our theme this month of ‘going green’ – it’s definitely better for the environment 🌳.
- Club together with friends to buy in bulk and make things cheaper.
- Watch for regular specials.
Tell us in the comments below what you do to save on groceries, monthly!
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