Week Three Meal Planner – chorizo, chick peas, dried mash

And here we have our Third Meal Plan. Based around chorizo/salami, chick peas and, of all things, dried mashed potato. Bear with me here, this idea is from Miss South on NorthSouthFood.com. Miss South is quite a potato connoisseur, so if she likes them, that was a good place to start from for me. I have tried all the recipes, and I can assure you, both the gnocchi and the farl are wonderful.

You will need £14.96 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £12.49 – just over 89p 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.

I have listed Asda Smartprice cheese slices this week. The slices work fine for the recipes they are in, although I would have preferred to use a strong cheddar. We didn’t have room in the budget and we only needed 150g. If you have some cheese already, please use that, or if you have the funds, maybe get a block of cheddar instead of the slices

 

priced by mySupermarket, at Asda you will need left at the end of the week Aug-16 Sep-14 Sep-13
value flour, 1.5kg £0.45 £0.45 £0.45
value oats, 1kg £0.75 £0.75 £0.75
granulated sugar, 1kg 470g, 41p £0.45 £0.79 £0.88
litre vegetable oil 200ml, 21p £1.05 £1.25 £1.25
2 tins value baked beans £0.46 £0.48 £0.66
value loaf, 22 slices, wholemeal 2 slices, 4p £0.45 £0.45 £0.50
jar of value jam £0.27 £0.29 £0.30
120g pkt dried mashed potato £0.28 £0.28 £0.49
3 tins tomatoes, chopped or whole £0.90 £0.93 £0.99
170g pk value cheese slices 150g 20g (1 slice cheese), 6p £0.50 £0.50 £0.54
200g salted peanuts 50g 150g, 36p £0.48 £0.48 £0.48
smartprice onions, 2kg 820g 1.18kg, 59p £1.00 £1.08 £0.98
120g Asda pepperoni or any chorizo/salami at this price £1.00 £1.50 £1.29
2 tins chickpeas, dried would be cheaper £0.76 £0.74 £0.74
2.5kg smartprice potatoes 760g, although some may be peelings, 39p £1.29 £1.38 £1.18
6 large free range eggs 1 egg, 17p £1.00 £0.89 £0.80
400g swede, a large one is 80p, you’ll only need about half £0.80 £0.40 £0.50
1kg smartprice carrots you will need every scrap of carrot this week £0.45 £0.83 £0.88
a cauliflower weighing 800g, including leaves and stem £1.00 £1.00 £1.00
3 apples that you can cook with. Asda growers selection, 500g £0.68 £0.53 £0.60
tin of value custard £0.17 £0.15 £0.17
litre UHT milk 500ml, 24p £0.49 £0.49 £0.53
2 x sachets yeast £0.28 £0.28 £0.28
Total £12.49 £2.47 £14.96 £15.92 £16.24
Nutrition
2000 plus 2500 calories per day
10% protein, 35% fat, 55% carbs, 25g 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 a total of 22 red, 29 orange, 3 green and 47 white, no purple portions. This provides, per person, a total of 7 portions of fruit and veg per person, per day

 

breakfast lunch dinner
day 1 Baked beans on toast. Using 2 slices of bread each, and a tin of baked beans between 2 people Cauliflower and chick pea soup Gnocchi with tomato sauce
day 2 Porridge – use 100g oats per person Salami & mixed vegetable soup with croutons Vegetable crumble
day 3 Jammy oat bars. Cauliflower and chick pea soup Chorizo, chick peas and tomato in flat bread
day 4 Porridge – use 100g oats per person Salami & mixed vegetable soup with croutons Vegetable crumble
day 5 Baked beans on toast. Using 2 slices of bread each, and a tin of baked beans between 2 people Egg sandwich using 1 egg and 2 slices of bread per person Farl, sautéed onion, carrot, swede and chorizo
day 6 Egg on toast and jammy toast. Cook an egg each anyway you like them and have on one slice toast. Then have a second slice with jam. Or you could have an egg sandwich chip butty Chorizo and roasted veg pizza
day 7 Jammy oat bars. Meatless Sunday Lunch , crunchy roasties, crispy yorkies, mashed carrots and swede, cauli in white sauce Oaty apple crumble and custard
Cakes & Bakes Oaty Biscuits, Jammy oat bars, Plain scones

 

Day 2
Breakfast. Usually on these plans we make the porridge with water, however we have 500ml milk spare this week, so if you don’t want to use it in tea/coffee, you could use it here. Plenty of sugar available if you want it, I have allowed 20g each in the plan, but there is plenty left over

Day 3
Breakfast. Follow the recipe and cut into bars of a size that suits you. Use for breakfast twice, and the remaining bars as a Cake & Bake in lunches etc. You may want bigger bars for the breakfast ones than the Cake ones

Day 6
Lunch. Chip butty – using 2 slices of bread each and 300g potatoes each, make some oven wedges, spicing them up with tandoori spice, curry powder or just black pepper if you like.  Sandwich in the bread with tomato sauce if you like it and have some.
Dinner. The plan allows for an entire pizza each, you may not want that much

 

Cakes and Bakes
Plain scones with jam, follow the recipe for fruit scones, omitting the fruit (unless you have some and want to use it). Serve with a generous dollop of jam

I wanted to do Tomato Scones in this weeks planner as a savoury Cake & Bake, especially as we have a sweet meal of Apple Crumble but we didn’t have enough to buy the tomato puree. You will have the flour available if you are following the planner fully, if you have any tomato puree, or have the funds to get some, then that is an alternative. Small tins of puree are around 35p

As usual, use these 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 be the best things to leave out.

 

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