Are you on a very tight budget to feed your family daily or until next pay cheque? Have no fear, you can do it, even though it seems impossible! I have learnt a lot from my dear mother who had to encounter this situation while we were kids. She would say ‘what can we buy with a few dollars only’. But with a bit of creativity and ingenuity, she would buy a few items and cook a meal for hungry tummies.

If you are used to a rich diet, you may find this hard to adapt to but with practice you will actually enjoy it. This teaches us to look through your pantry of non perishables and add a few items to make a delicious meal. It also teaches us to eliminate rich and unnecessary foods which are not healthy for our bodies.

Taking into consideration that we need protein, carbohydrates, fruits and veggies regularly to keep us healthy and happy.

Some of the cheapest non perishable foods we can find in grocery stores are as follows. The cost is usually within a few dollars a kilo


  • Flour
  • Oats
  • Lentils
  • Cereals
  • Pasta
  • Noodles
  • Rice


  • Eggs
  • Tins of Tuna
  • Sardines

Affordable and nutritious fresh foods:


Soup bones – chicken, beef, pork, fish

Chicken – full sized

Beef mince


  • Potatoes
  • Carrots
  • Beans
  • Zuchini
  • Onions
  • Greens


  • Bananas
  • Apples
  • Pears

Affordable tinned foods to keep in pantry:

  • Chick peas
  • Tomatoes
  • Tuna

Most cheapest/nutritious meal:

  • Chicken broth
  • Mince – base mince sauce can be mixed with other vegetables to cook with pastas, stir fries, rice, rissoles.

With a few dollars to spare you could buy a bag of flour, you could cook pancakes for breakfast, banana bread, bread, chapatis, pizzas.

Eggs? Pancakes, scrambled eggs, omelet, quiche, egg sandwiches, egg fried rice.

Stay tuned for my next edition of recipes for all of the above food staples within budget.