Week Four Meal Planner – butter beans, oats and parsnips

This is our Fourth Meal Plan.

As at the time of writing (August 2016) you will need £15.20 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £12.08, so a shade less than £1 a day per person, and you still have some supplies to start you off for next weeks shopping

It would probably be useful to make the Herb Bread and Carrot & Raisin Loaf in advance at a convenient time to you, portion them and freeze them, or wrap them well so they don’t dry out during the week.

Get raisins if you can, otherwise any dried fruit at this price level. Raisins give you a purple portion

priced by mySupermarket, at Asdayou will needleft at the end of the weekAug-16Sep-14Nov-13
a lemon£0.34£0.25£0.32
500g dried butter beans£1.10£1.00£1.09
500g parsnips£0.54£0.75£0.75
2kg onions, Asda SmartPrice (SP)800g1200g, 60p£1.00£0.60£0.98
1 bulb garlic£0.30£0.25£0.25
1kg carrots£0.45£0.83£1.00
10 stock cubes4 cubes6 cubes, 60p£1.00£0.40£0.20
SP self raising flour, 1.5kg89g£0.45£0.45£0.45
6 value pitta£0.50£0.49£0.22
curry powder, mild, KTCmost of it, 50p£0.60£0.69£0.49
1 tin value tomatoes£0.30£0.31£0.33
142g, small tin tomato pureefreeze leftovers£0.35£0.35£0.35
SP potatoes, 2.5kg£1.29£1.50£1.18
frozen peas, 1kg845g155g, 12p£0.78£0.98£1.00
vegetable oil, 1 litre38ml£1.05£1.25£1.25
granulated sugar, 1kg340g660g, 30p£0.45£0.79£0.88
2 tins value sweetcorn, or 1kg frozen£0.70£0.70£0.70
2 litres UHT milk£0.98£1.00£1.06
value oats, 1 kg£0.75£0.75£0.75
value raisins, 500g£0.84£0.84£0.84
vanilla extractmost of it, can be omitted,80p£0.90£0.89£0.84
value mixed herbsmost of them, 20p£0.25£0.25£0.25
2 x 7g sachets yeast£0.28£0.28£0.28
Total£12.08£3.12£15.20£15.60£15.46
Nutrition
2000 plus 2500 calories per day
9% protein, 37% fat, 54% carbs, 26g 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 7 red, 22 orange, 50 green and 64 white, 25 purple portions. This provides, per person, a total of 11 portions of fruit and veg per person, per day

 

 

breakfastlunchdinner
day 1GranolaButter beans with sauted mixed vegVegetable casserole and dumplings
day 2Carrot & raisin loafPea Soup with Tomato scone or Herb breadButter bean and vegetable curry
day 3GranolaButter bean pate with pittaVegetable casserole and dumplings
day 4Carrot & raisin loafSpiced parsnip soup with Tomato scone or Herb breadSweetcorn fritters, peas and oven wedges
day 5GranolaPea Soup with Tomato scone or Herb breadButter bean and vegetable curry
day 6GranolaButter bean pate with pittaSweetcorn fritters, peas and oven wedges
day 7rosti (pots, onions) with sweetcornSpiced parsnip soup with Tomato scone or Herb breadGigantes plaki and pitta
Cakes & BakesTomato scones, use with soup
Flapjacks, Herb bread, use with soup,Pancakes with lemon and sugar

The granola makes 1.7kg of mix. You can be as generous as you like with the portions, the limiting factor will be any milk available. I like it just spooned up dry as a snack. If you and the 2nd person need 2000 and 2500 calories, you may well need to use all of the mix during the week. If you want to make the 12 portions mentioned in the recipe, so keeping it for next week as well, or spreading it over more people, 1.7kg/12 is just over 140g per portion, 340 calories including milk

You could just mix the oats and raisins together and use as a muesli, maybe making half as granola, half as muesli

 

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