Budget Recipe Index

All 106 budget-optimised recipes from the OptimisedEats app — sorted by meal type and cost per serve. Filter by dietary preference or nutritional focus.

Why these recipes are different

Most recipe collections are organised around what tastes good or what looks good in photos. This one is organised around a single question: how much complete nutrition can you get for the least amount of money?

Every recipe in the app has been costed against current Coles, Woolworths, and Aldi pricing, then analysed against the NHMRC Australian Nutrient Reference Values (NRVs) — the official recommended daily intakes for protein, iron, zinc, calcium, folate, iodine, vitamin D, omega-3, magnesium, and all other essential nutrients. Recipes are ranked not by popularity or aesthetics, but by how much nutritional value they deliver per dollar spent.

The key ingredients you’ll see again and again

Some foods appear across dozens of recipes because they consistently win on the nutrition-per-dollar calculation:

• Sardines — around $1.50 a tin and one of the richest sources of omega-3 DHA, vitamin D, calcium (from the bones), B12, and selenium available at any price point. They appear in breakfasts, lunches, and dinners.
• Lentils and legumes — dry red lentils cost under $0.20 per serve and deliver substantial iron, folate, zinc, and plant protein. 1 cup of cooked lentils provides ~60% of the daily folate requirement.
• Eggs — the most nutritionally complete single food available for under $1. Rich in choline (essential for brain development), selenium, vitamin D, B12, and complete protein.
• Kangaroo mince — Australia’s most underused protein. Leaner than beef with more iron (3.5–7 mg/100g) and zinc, at similar or lower cost. Particularly important for iron-deficient women and athletes.
• Leafy greens — spinach and kale are used heavily for iron, folate, magnesium, and vitamin K. Frozen spinach is one of the most cost-effective nutrient-dense foods available — around $0.30 per serve.
• Organ meats — liver and heart appear in several recipes (often hidden in mince, meatballs, or bolognese) because no other food comes close to their nutrient density per dollar. A single serve of liver provides a week’s worth of B12, and more than enough vitamin A and folate.

How costs are calculated

All recipe costs are per serve, based on a weighted average of Coles, Woolworths, and Aldi shelf prices. Pantry staples (oil, spices, salt) are included at pro-rated costs. Recipes that serve multiple people — batch-cook soups, stews, and casseroles — show the cost per individual serve. Prices are updated periodically but will vary by store, location, and season.

Filter by type