Week One Meal Planner – red lentils, chick peas & bacon

You will need £14.26 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £11.09 – just over 79p per person, per day.

The column headed ‘left at the end of the week’ is what you can expect to have left in the cupboard. You can carry that over to next week, or use it for snacks etc, as you wish. Use the remaining milk in the porridge if you like

you will need left at the end of the week Aug-16 Jun-15 Aug-14 Jun-13
litre UHT milk 510ml, 25p 490ml, 24p £0.49 £0.49 £0.49 £0.53
6 medium free range eggs £0.85 £0.70 £0.97 £1.00
500g cooking bacon £0.57 £0.80 £0.75 £0.81
2kg onions, Asda Smartprice 1.7kg,85p 290g, 14p £1.00 £1.07 £1.08 £0.98
1kg carrots £0.45 £0.57 £0.83 £0.80
2.5kg potatoes 890g, 46p 1610g, 83p £1.29 £1.38 £1.50 £1.18
1kg frozen peas 170g, 13p £0.76 £0.78 £0.98 £0.98
value range tin sweetcorn £0.35 £0.35 £0.35 £0.32
Asda SP 400g passata or tomatoes £0.30 £0.31 £0.31 £0.29
Asda SP 500g raisins or mixed fruit 30g, 5p £0.84 £0.84 £0.84 £0.84
value sr flour 95g, 3p £0.45 £0.45 £0.45 £0.45
value wholemeal loaf 6 slices, 14p £0.50 £0.40 £1.00 £0.47
granulated sugar £0.45 £0.49 £0.79 £0.88
500g Natco lentils 350g, 79p 150g, 34p £1.13 £1.09 £1.00 £1.00
Asda SP 200g salted peanuts 100g, 24p £0.48 £0.48 £0.48 £0.48
1 litre veg oil 795ml, 78p 205ml, 21p £1.05 £0.99 £1.25 £1.35
250g butter (changed from 500g Vitalite) 175g, 31p 75g, 24p £0.80 45p, 250g, Best for Baking £0.45 £1.10
1kg value Oats 620g, 46p 380g, 28p £0.75 £0.75 £0.75 £0.75
Natco 500g dried chick peas £1.12 £0.95 £0.95 £0.95
Asda SP tomato ketchup 30g, 6p most of it, 30p £0.36 £0.36 £0.18
Asda marmalade a little bit £0.27 £0.27 £0.27 £0.27
Total £11.09 £3.17 £14.26 £13.97 £15.49 £15.61
Nutrition
2000 plus 2500 calories per day
11% protein, 35% fat, 54% carbs, 28g fibre pppd
Govt. recommendations 10-35% protein, 20-35% fat, 45-65% carb, 25g fibre pppd
Current recommendations have moved from 5 a Day for fruit & veg, to 7 a Day.
This plan has, per person, a total of 2.5 portions of red, 21 orange, 6 green and 34 white and 12 purple. This gives a total of almost 11 portions of fruit and veg a day

 

breakfast lunch dinner
day 1 Raisin Pancakes Lentil soup Chickpea Crumble
day 2 1 egg, 1 toast, 1 toast and marmalade with butter Hoummous and grated carrot sandwich Potato, sweetcorn and onion cakes
day 3 100g porridge person, made with water, sugar to taste Carrot & Lentil Soup Falafel & Grated Carrot Salad
day 4 Raisin Pancakes Hoummous & grated carrot sandwich Rosti made with potato, onion, peas and bacon
day 5 1 egg, 1 toast, 1 toast and marmalade with butter Lentil Soup Chole & Nan
day 6 bacon sandwich, butter and  ketchup. Use 2 slices bread and 100g bacon per person and as much ketchup as you like Carrot & Lentil Soup Sweetcorn Fritters, Oven Wedges & Peas
day 7 100g porridge per person, made with water, sugar to taste Bacon &Sweetcorn Pie, Mash & Peas. Pudding of Marmalade Baked Sponge Pea Soup
Cakes & Bakes Fruit Loaf 
Fruity Scones
Oaty Biscuits
 

Use the Cakes and Bakes at any point during the week when you need them, as an extra at lunch, a pudding after dinner, for supper, or any other hungry moment. Or if you and the 2nd person you are feeding don’t need this many calories, healthwise, these would probably be the best things to leave out (speaking as a sweet thing lover – sorry 🙁  Or how about a good old British compromise, make them and make them stretch over a longer period of time 😉

 

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