A week’s meals for just over £50

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Whois, a poster I encountered on the social networking forum Mumsnet, has developed a terrific weekly meal plan, all costed and calorie counted, that I wanted to share with everyone. She has very kindly given permission for me to reproduce it here. Off we go. Thank you, Whois.

Right, here is a pretty balanced menu for 3 adults, around 2000 calories per day coming in at £52.24 or £2.49 per person per day for 3 meals a days. Cheap sausages and non-free range eggs but I’m coming from the point of view that money buys you the luxury of ethics and I’d rather eat meat 2x per week than not at all.

There will be spices, oil, tea bags, flour, sugar, gravy, baking powder & biscuits left over. Also some pasta and rice.

This menu allows for breakfast, lunch, dinner, and three puddings. You can have some squash to drink, also there are tea bags and sugar and 2 pints of milk available for tea / not otherwise allocated.

Obviously you do need basic cooking equipment but apart from the cake I’ve avoided using the oven to keep energy prices down. You can actually cook the cake in a microwave anyway so think that is allowable. You also need some knowledge of how to cook but the meals are easy and quick at 30 mins or less cooking and prep time.

You get enough protein, carbs, fibre and just about enough veg. Only one piece of fruit per day but 3 to 4 portions of veg a day. Next week, you wouldn’t need to buy all the staples so could buy some more fruit or veg, or stock up on more ‘store cupboard’ things to help liven up the meals.

I think this is a fairly good menu, low salt except in the tinned soup, and I would happily eat all these meals.

Breakfasts x 5
Porridge 50g
Milk 280g
1 tablespoon honey
CALORIES: 418

Breakfasts x 2
Buttered toast x 1
Eggs x 2
CALORIES: 362

Snack x 7
Banana
Calories: 166

Snack x 7
Biscuit
CALORIES: 80

Lunch x 2 Beans on toast
Buttered toast x 2
1 tin baked beans
CALORIES: 694

Lunch x 2 Soup and toast
Buttered toast x 2
1 tin tesco soup (one day veg and one day chicken suggested)
CALORIES: 484

Lunch x 2 Cheese sandwich
Buttered bread x 2
Cheddar x 2 slices
Lettuce (use 1/2 lettuce over all sandwiches)
CALORIES: 534

Lunch x 1 Sardines on toast
Buttered toast x 2
Sardines x 1 tin
CALORIES: 450

Dinners

1.Sausage pasta

Pasta 400g
Tinned toms x 2
Carrots 400g diced
Onion x 2 diced
1 tablespoon oil for frying
Sausages x 8
Mixed Italian herbs
Black pepper
CALORIES: 708 (total 2831)

2.Tuna pasta bake

Pasta 400g
Peas 320g
Tuna x 2 tins
Cheese 200g
Flour 50g
Butter 50g
Mixed Italian herbs
Black pepper
CALORIES: 887 (total 3549)

3.Egg rice with beans

Rice 400g
Kidney beans x 2 tins
Onion x 1 diced
Peas 320g
Eggs x 10
Oil x 1 tablespoon for frying
Black pepper
Spice Mix
CALORIES: 851 (total 3405)

4.Frittata with salad and beans

Eggs x 12
Potatoes x 500g
Chickpeas x 1 tin
Oil x 1 tablespoon
Carrots x 400g grated for salad (or cooked if prefer)
Green beans x 350g
Lettuce x ½
Mixed Italian herbs
Black pepper
CALORIES: 636 (total 2542)

5.Rice with veggie chilli

Tinned toms x 2
Kidney beans x 2 tins
Onion x 1
Carrots diced x 400g
Lentils 1 cup dried + 2 cups water
Oil 1 tablespoon for frying
Black pepper
Spice Mix
CALORIES: 715 (2861 total)

6.Sausages and cheesy mash

Saussages x 8
Potatoes x 1kg
Gravey from granuals
Grated cheese x 100g
Green beans x 400g
Dash of milk for mash
Pepper
CALORIES: 558 (total 2233)

7.Daal and naan bread

Naan bread x 1 pack
Onion x 1 dieced
Lentils x 1 cup
Carrots x 400g dieced
Peas x 400g
Oil x 1 tablespoon
Spice mix
Rice x 400g
CALORIES: 785 (total 3143)

Puddings

1.Pancakes with jam

Makes 8

Eggs x 2
Flour x 100g
Milk x 300ml
Jam 1x tablespoon per pancake (8 total)
CALORIES: 258

2.Jam sponge

Makes 8 slices

125g butter
125g sugar
2 eggs
125g flour
1.5 tea spone baking powder
Jam x about 15 tablespoons
CALORIES: 330 per slice

SHOPPING LIST

Tesco Everyday Value Vegetable Soup 400G x 4 @ £0.24 = £0.96
Tesco Everyday Value Chicken Soup 400G x 4 @ £0.24 = £0.96
Tesco Everyday Value Baked Beans In Tomato Sauce 420G x 8 @ £0.28 = £2.24
Tesco Everyday Value Sardines In Tomato Sauce 120G x 4 @ £0.34 = £1.36
Tesco Everyday Value Mild Cheddar Slices 240G x 1 @ £1.36 = £1.36
Tesco Everyday Value Medium Sliced Wholemeal Bread 800G x 3 @ £0.47 = £1.41
Tesco Everyday Value Unsalted Butter 250G x 4 @ £0.98 = £3.92
Tesco Everyday Value Oats 1Kg x 1 @ £0.75 = £0.75
Tesco British Whole Milk 2.272L/4 Pints x 3 @ £1.39 = £4.17
Tesco Everyday Value Mixed Weight Eggs X 30 x 1 @ £3 = £3
Tesco Everyday Value Penne 500G x 2 @ £0.29 = £0.58
Tesco Everyday Value Long Grain Rice 1Kg x 1 @ £0.4 = £0.4
Tesco Everyday Value Small Potatoes 1Kg x 2 @ £0.69 = £1.38
Tesco Everyday Value Mixed Herbs 30G x 1 @ £0.85 = £0.85
Tesco Everyday Value Ground Black Pepper 100G x 1 @ £1.19 = £1.19
Tesco Everyday Value Chopped Tomatoes 400G x 6 @ £0.34 = £2.04
Tesco Everyday Value Clear Honey 340G x 1 @ £0.99 = £0.99
“Tesco Bananas Loose x 28 @ £0.12 = £3.36″
Tesco Pure Vegetable Oil 1L x 1 @ £1.5 = £1.5
Tesco Red Split Lentils 500G x 1 @ £1.09 = £1.09
Tesco Everyday Value 8 Pork Sausages 454G x 2 @ £0.59 = £1.18
Tesco Everyday Value Dark Red Kidney Beans 400G x 4 @ £0.21 = £0.84

Tesco Chickpeas 400g x 1 @ 60p

Tesco Everyday Value Garden Peas 900G x 1 @ £0.89 = £0.89
Tesco Everyday Value Carrots 1.5Kg x 1 @ £0.59 = £0.59
Tesco Brown Onions Loose x 5 @ £0.25 = £1.25
Tesco Everyday Value Gravy Granules 200G x 1 @ £0.2 = £0.2
East End Chick Peas 400G x 1 @ £0.39 = £0.39
Tesco Everyday Value Mild White Cheese Small x 1 @ £2.66 = £2.66
Tesco Everyday Value Tuna Chunks In Brine 185G x 2 @ £0.9 = £1.8
Tesco Everyday Value Plain Flour 1.5Kg x 1 @ £0.45 = £0.45
Tesco Everyday Value Strawberry Jam 454G x 1 @ £0.29 = £0.29
Miscellaneous Granulated Sugar Packet 1Kg x 1 @ £0.99 = £0.99
Tesco Ground Mix Spice 37G (Cinnamon,Coriander Seed ,Nutmeg ,Clove ,Pimento ,Ginger) x 1 @ £1 = £1
Tesco Garlic/Coriander Naan 2 Pack 260G x 1 @ £0.99 = £0.99
Tesco Everyday Value Iceberg Lettuce x 1 @ £0.9 = £0.9
Tesco Sliced Green Beans 750G x 1 @ £0.79 = £0.79
Tesco Everyday Value Double Strength Orange Squash 750Ml x 1 @ £0.42 = £0.42
Tesco Everyday Value 80 Teabags 250G x 1 @ £0.27 = £0.27
Tesco Everyday Value Digestive Biscuits 400G x 1 @ £0.35 = £0.35
Tesco British Whole Milk 1.136L/2Pints x 1 @ £0.89 = £0.89
Tesco Baking Powder 170G x 1 @ £0.99 = £0.99
TOTAL = £52.24

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One response to this post.

  1. Hi there, just wanted to say, I enjoyed this article. It was helpful.
    Keep on posting!

    Reply

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