This is our Seventh Meal Plan. As for all the others, it shows 3 meals a day, plus some cakey extras to fill any gaps, for 7 days, for 2 adults. The same caveat applies to change the meals around to suit yourself, combine the shopping list of ingredients in any other way that suits you, add extra ingredients that you may have, just use one of the recipes, leave out anything you don’t like or need or change anything else that you see fit.
You and the 2nd person you are feeding may not need all the calories a day. Only you know what you need, I will leave this part of it to you to adjust. Many of the recipes are freezeable, so if you have the facilities, you could freeze the extra, or carry the ingredients forward to the following week.
If you do use anything from here, I would love it if you let me know how you get on.
You will need to be accurate with your measuring with some ingredients, and can be more free-handed with others.
|day 1||oats with milk, 100g oats & 100ml milk per person||lentil and veg soup||cottage pie|
|day 2||pancakes, 100g mixed veg||mixed veg soup, bacon||scone based pizza|
|day 3||oats with milk, 100g oats & 100ml milk per person||leftover scone pizza||lasagna|
|day 4||plain pancakes, jam, soft cheese||lentil and veg soup||Casserole of bacon, veg, toms, soft cheese|
|day 5||oats with milk, 100g oats & 100ml milk per person||mixed veg soup, bacon||spaghetti bolognese|
|day 6||plain pancakes, bacon||veg pancake flatbreads||dumplings stuffed with bacon, tom sauce over, use 90g lentils|
|day 7||oats with milk, 100g oats & 100ml milk per person||veg pancake flatbreads||oaty peach crumble, custard|
|Cakes & Bakes|
|oaty biscuits, plain scones with jam & soft cheese, the remaining half of the oaty peach crumble, pancakes & jam, pancakes or flatbread with sauted veg|
Day 1. Make the breakfast oats with 100g oats and 100ml milk for each person. Add water to make it as thick or as runny as you like it. Add sugar if you want it.
Day 4. Using 100g flour per person, make pancakes as shown in the link. You can make flat crepe type ones, or thicker American type ones. Serve each portion with a tblsp jam and 25g soft cheese.
Day 6. Make pancakes as Day 4, omitting jam and cheese, adding 40g bacon per person. Chop the bacon into small pieces and crisp up in the pan after making the pancakes. Or crisp up the bacon first and either add it to the pancake batter, or set aside. Use the bacon fat to fry the pancakes in.
When making the flatbreads for Day 6, mix 100g flour with enough water to make a bread dough type consistency. Cover and leave for at least a couple of hours. Then follow the cooking method in the link. You can mix up enough for all the flatbreads for the week in 1 go, the dough will sit happily, covered, in the fridge until you need it. The flatbreads will stay soft for a day, so can be done the day before to be used at lunchtime. Keep them covered at all times, or they will dry out.
When making the dumplings, follow the recipe link, but use 90g lentils, not 100g, we don’t have enough left here
Bakes. When making the oaty biscuits, we don’t have enough here to use 200g of everything, use 120g instead
The link to the scones recipe is a raisin one, we don’t have any raisins in this plan, so just leave those out. Or if you have any in the cupboard, and want to use them, do, of course, feel free
Make the peach crumble using the apple crumble recipe link, substituting the peaches in a tin for the apples. Serve with the tin of custard, saving half the tin for the crumble leftovers if you want to.
As usual, 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 be the best things to leave out.
Shopping list. Priced using my Supermarket, at Asda, in August 2014
|left at the end of the week, or spare to use to fill up with|
|900g white cabbage||£0.52||100g|
|value plain soft cheese, 200g||£0.88||75g|
|4 pints milk, any type||£1.00||1070ml|
|cooking bacon, 500g||£0.75|
|20% fat 500g beef mince||£1.99|
|Asda veg oil, 1 litre||£1.25||half a litre|
|chopped toms, x 3||£0.93|
|instant mash||£0.28||half the pack|
|red lentils, 500g||£1.00|
|value spaghetti, 500g||£0.20||140g|
|tin value custard||£0.17|
|white flour, 1.5kg x 2||£0.90||780g|
|2000 plus 2500 calories per day|
|12.5% protein, 22% fat (using skimmed milk, 24% using whole milk) , 65% 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, per person, a total of 17 portions of red, 55 orange, 11 green and 26 white. No purple. This gives a total of almost 8 portions of fruit and veg a day|