One of the most common adjustments people make when they retire is learning to cook for two — or sometimes just for one — after years of feeding a family. It can feel wasteful to cook large batches, and many retirees find themselves spending more on food than they need to, or falling back on expensive convenience meals.
With a little planning, it is entirely possible to eat well — fresh, nutritious, satisfying meals — for under $80 a week for two people. Here is how.
The Golden Rules of Budget Cooking
Plan before you shop. The single biggest driver of food waste and overspending is buying without a plan. Before your weekly shop, decide on five to six dinners, two to three lunches, and your breakfasts. Write a list and stick to it.
Build meals around what is on special. Meat and fish are the most expensive items in most shopping trolleys. Check the weekly specials at Coles or Woolworths before planning your meals, and build your week around whatever protein is discounted.
Embrace batch cooking. Soups, casseroles, curries, and pasta sauces all freeze beautifully. Cooking a double batch on Sunday means you have ready-made meals for the nights you do not feel like cooking — and it halves your effort for the same cost.
Use cheaper cuts of meat. Slow-cooked cuts like lamb shoulder, beef chuck, and pork shoulder are significantly cheaper than premium cuts and often more flavourful. A slow cooker (available for under $50) transforms these cuts into tender, delicious meals with minimal effort.
A Sample Week of Meals for Two (Under $80)
| Day | Dinner | Estimated Cost |
| Monday | One-tray sausage and roasted vegetables | $9 |
| Tuesday | Lentil and vegetable soup with crusty bread | $6 |
| Wednesday | Pasta with tinned tomatoes, garlic and spinach | $5 |
| Thursday | Slow-cooker beef and vegetable stew | $12 |
| Friday | Baked fish with steamed greens and rice | $10 |
| Saturday | Frittata using leftover vegetables and eggs | $4 |
| Sunday | Roast chicken with roasted potatoes and pumpkin | $14 |
Total for dinners: approximately $60. This leaves $20 for breakfasts (porridge, eggs, toast) and lunches (soup from Tuesday’s leftovers, sandwiches, salads).
Five Pantry Staples Worth Always Having
A well-stocked pantry means you can always pull together a meal without an emergency trip to the shops. These five items form the backbone of dozens of budget-friendly recipes:
Tinned tomatoes are the base for pasta sauces, soups, casseroles, and curries. Buy them in bulk when on special.
Dried lentils and chickpeas are among the cheapest sources of protein available and keep for years in the pantry. Red lentils cook in 20 minutes without soaking and make a beautiful soup or dhal.
Eggs are extraordinarily versatile and excellent value. A dozen eggs can become scrambled eggs, a frittata, an omelette, fried rice, or a simple egg and salad sandwich.
Rice and pasta are filling, cheap, and pair with almost anything. A 5kg bag of rice from an Asian grocery store costs around $8 and will last months.
Frozen vegetables are just as nutritious as fresh and significantly cheaper. Frozen peas, corn, and mixed vegetables are particularly useful for adding bulk to any meal.
Where to Shop for the Best Value
Aldi consistently offers the lowest prices on everyday groceries in Australia, followed by Coles and Woolworths. For fruit and vegetables, local markets and independent greengrocers are often cheaper than supermarkets and the produce is frequently fresher.
If you have an Asian grocery store nearby, it is worth visiting for rice, noodles, tofu, soy sauce, and many vegetables at prices well below supermarket rates.
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