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

As at 1st November 2017, you will need £14.43 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £12.68 – just over 90p per person, per day.

This plan was first written in Jun 2013, and now, over 4 years later, I’m delighted that it still adds up and that you can still eat for (even less than ) £1 a 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.

 priced at Asda you will need left at the end of the week Nov-17 Aug-16 Jun-15 Aug-14 Jun-13
litre SP UHT milk a litre £0.57 £0.49 £0.49 £0.49 £0.53
6 medium free range eggs 6 eggs £0.89 £0.85 £0.70 £0.97 £1.00
500g cooking bacon 500g £0.57 £0.57 £0.80 £0.75 £0.81
2kg onions 2kg £0.44 £1.00 £1.07 £1.08 £0.98
1kg carrots 1kg £0.45 £0.45 £0.57 £0.83 £0.80
2.5kg potatoes 1.6kg 890g, 44.5p £1.25 £1.29 £1.38 £1.50 £1.18
1kg frozen peas 1kg £0.76 £0.76 £0.78 £0.98 £0.98
value range tin sweetcorn the tin £0.35 £0.35 £0.35 £0.35 £0.32
Asda SP 400g passata or tomatoes the tin £0.34 £0.30 £0.31 £0.31 £0.29
Asda SP 500g raisins or mixed fruit 500g £1.59 £0.84 £0.84 £0.84 £0.84
1.5kg value sr flour 1.4kg 95g, 3.2p £0.52 £0.45 £0.45 £0.45 £0.45
800g value wholemeal loaf the loaf £0.59 £0.50 £0.40 £1.00 £0.47
500g granulated sugar 500g £0.64 £0.45 £0.49 £0.79 £0.88
500g Asda red lentils 500g £0.75 £1.13 £1.09 £1.00 £1.00
Asda SP 200g salted peanuts 150g 50g, 12p £0.48 £0.48 £0.48 £0.48 £0.48
1 litre veg oil 855ml 145ml, 16p £1.09 £1.05 £0.99 £1.25 £1.35
500g Vitalite 205g 295g, 59p £1.00 £0.80 45p, 250g, Best for Baking £0.45 £1.10
1kg value Oats 860g 140g, 10.5p £0.75 £0.75 £0.75 £0.75 £0.75
Good and balanced 500g dried chick peas 500g £0.75 £1.12 £0.95 £0.95 £0.95
Asda SP tomato ketchup most of it, 20p £0.38 £0.36 £0.36 £0.18
Asda marmalade 270g 170g, 10.4p £0.27 £0.27 £0.27 £0.27 £0.27
Total £12.68 £1.75 £14.43 £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 each

 

breakfast lunch dinner
day 1 Raisin Pancakes Lentil soup Chickpea Crumble
day 2 1 egg, 1 toast, 1 toast and marmalade with spread Hoummous and grated carrot sandwich Potato, sweetcorn and onion cakes
day 3 100g porridge person, made with total of 250ml milk, 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 spread 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 total of 250ml milk, 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 😉

An optional 8th day using most of the leftovers

 

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