A general Saturday
Meal Plan 4 - Flapjacks, 3p a piece

Ooh, I am achey this evening. I had my gym re-assessment this morning. They are lovely lads up there, and very encouraging and interested in your progress. I have been given an amended programme, with a couple of new things to do which keeps me interested. He pushed me pretty hard! It was 8am and I hadn’t had breakfast when I went up there, and near the end of the assessment, I could really feel that and felt quite shakey by the time I left. I have got fitter since the last one 6 weeks ago, which is encouraging. I was a bit despondent on Wednesday when I went, finding it difficult to shift any more weight and with my feet still flying up in the air when I tried to do situps. Then when I went on Thursday, suddenly things seemed to come together and I did situps with the best technique I’ve managed in quite a while, and 1.5 minutes of good technique plank. So I suppose perseverance does pay off


I made these for dinner this week to test the recipe for Meal Plan 8. We had ours hot with spicy chips and peas for dinner, but the meal plan has them cold, as a lunchtime meal (assuming you need to put it in a packed lunch box).

They were really nice, the coconut flavour coming through and the veg still with some bite to them. The protein hit from the green lentils in them made it a filling and sustaining meal. By using oil pastry, the pastry is short and delicious, and just as good cold as it is hot and fresh from the oven.

Individual lunchtime pies

Makes 4 individual pies, or one 20cm pie
200g onion, Asda 2kg/£1.08, 11p
60g beansprouts, Asda 360g/50p, 8p
150g white cabbage, Asda 58p/kg, 9p
160g self raising flour, value 1.5kg/45p, 5p
80ml veg oil, Asda 1 litre/£1.25, 10p
140g dry weight green lentils, 360g cooked weight, Asda 500g/£1, 28p
20g creamed coconut or coconut milk powder, Asda 200g/76p, 8p

Total cost 78p, 20p a portion

Peel and chop the onion and saute gently in a tsp of the oil until transparent. Add the chopped cabbage and cook until softened. Add all the other filling ingredients, stir it all well and season. If your lentils aren’t cooked already, cook them now.

Now make your pastry. Tip the flour into a bowl and add the oil. Add about 50ml water and stir gently. It will look very wet, but the flour should soak it all up. Divide into 4, and divide each of the 4 pieces into 2 thirds for the base and 1 third for the top. Flour your worktop and rollout the bases and use to line 4 x 12cm/4.4″ individual flan tins, or 1 x 20cm pie dish. Pile in the filling, it will mound up making a nicely filled pie. Now roll out the tops and fit them onto the tops of the pie, pressing away any surplus. Brush the tops with water or milk. This helps the top to go golden.

Bake at 180C fan/ 200C non fan/ 400F / gas mark 6, for about 25 minutes until golden brown.

If you are following meal plan 8, have these twice during the week



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A general Saturday
Meal Plan 4 - Flapjacks, 3p a piece