Weekly Meal Planner

Meal Plan 2

As at the time of the latest re-price in late December 2018  – you will need £16.16 in your purse at the checkout, but the amount of food actually eaten comes to £11.94. So a positively miserly 85p per person, per day.

I am so pleased that this plan is still pricing up, first written in September 2013

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 by mySupermarket, at Asda you will need left at the end of the week Dec-18 Nov-17 Aug-16 Aug-14 Sep-13
value wholemeal loaf £0.55 £0.59 £0.45 £0.45 £0.47
35g cinnamon or mixed spice a few tsps a lot of it, depending on how liberal you are with it, 35p £0.49 £0.49 £0.70 £0.49 £0.49
a bulb of garlic half a bulb half a bulb, 10p £0.20 £0.25 £0.30 £0.25 £0.25
1kg smartprice carrots 700g 300g, 20p £0.65 £0.45 £0.45 £0.58 £1.18
500g raisins 45g, 13p £1.39 £1.59 £0.84 £0.84 £0.84
a head of broccoli, not frozen £0.58 £0.50 £0.38 £0.49 £0.80
25g pack fresh basil £0.55 £0.70 £0.60 £1.00 £1.00
4 lemons £0.82 £0.95 £1.36 £0.97 £0.85
125g Smartprice salted cashews £0.48 £0.75 £0.75 £0.75 £0.65
veg oil, 1 litre 560ml 415ml, 45p £1.09 £1.09 £1.05 £1.25 £1.25
310g jar black olives 100g, 17p £0.54 £0.59 £2.00 £0.68 £0.90
300g value soft cheese £0.74 £0.74 £0.74 £0.61 £0.75
6 wholemeal or white pitta £0.49 £0.55 £0.50 £0.49 £0.22
500g red lentils £1.15 £0.75 £1.13 £1.00 £1.00
2kg smartprice onions 1.3kg 670g, 50p £1.50 £0.44 £1.00 £1.08 £0.98
tin tomatoes £0.28 £0.34 £0.30 £0.31 £0.33
Asda 92g garam masala a few tsps most of the packet, £1 £1.25 £1.25 £0.60 £0.72 £0.72
500g couscous 50g, 6p £0.65 £0.65 £0.65 £0.65 £0.68
1kg frozen peas 300g 700g, 50p £0.72 £0.76 £0.78 £0.98 £0.98
200g tube tomato puree 140g 60g, 11p £0.37 £0.70 £0.35 £0.35 £0.35
value self raising flour, 1.5kg 200g, 6p £0.45 £0.52 £0.45 £0.45 £0.45
granulated sugar, 1kg 230g 830g, 54p £0.65 £0.64 £0.45 £0.79 £0.88
value pasta, 500g £0.29 £0.32 £0.29 £0.29 £0.29
2 sachets dried yeast 5g 1 sachet, 14p £0.28 £0.64 £0.28 £0.28 £0.28
Total £11.94 £4.31 £16.16 £16.25 £16.40 £15.75 £16.59
Nutrition
2000 plus 2500 calories per day
11% protein, 27% fat, 61% carbs, 22g 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 7 portions of fruit and veg per person, per day

You will need to be accurate with your measuring with some ingredients, and can be more free-handed with others.

breakfast lunch dinner
day 1 Cinnamon Toast x 2 Lentil Soup & Croutons, Salted Cashew Couscous,
day 2 Raisin Pancakes Salted Cashew Couscous,  leftovers from last night Pasta with Tomato, Olives and Soft Cheese
day 3 Cinnamon Toast x 2 Broccoli Pesto in Pitta Pancakes filled with Carrots, Onions and Peas in Soft Cheese
day 4 Raisin Pancakes Olives and Soft Cheese in Pitta. Broccoli Pesto Pasta
day 5 Carrot & Raisin Loaf, Lentil Soup & Croutons, Tomato Dahl and Couscous
day 6 Carrot & Raisin Loaf, Tomato Dahl and Couscous, leftovers from last night Broccoli Pesto Pasta
day 7 Broccoli pesto on toast Carrot, Lemon and Soft Cheese in Pitta Olive Drop Scones, Crispy Fried Onions, Carrot Ribbons and Raisin Salad
Cakes & Bakes  Raisin Biscuits
Pancakes with Lemon and Sugar
Also make Caramelised Onions to use through the week as desired

Day 1
Breakfast If you have bought Mixed Spice, use that here.
Lunch Use 2 slices of bread to make the croutons
Dinner I would add the nuts at the last minute to the couscous next time I made this as they went rather soft left overnight, and you may like to toast them first

Day 3
Lunch. Use salted cashews instead of the hazelnuts in the recipe. Use the Pesto recipe in 1 pitta each, you can be liberal with the pesto, there is plenty for the uses made of the batch during this week. If you want to make max use of the pesto, divide it into 10 portions and use 1 each here. The pesto freezes well for the unused part of the batch this week.

Day 4
Lunch. Use 40g soft cheese and 50g olives per pitta, finely chop half a garlic clove, if liked, or use a smear of paste

Day 5
Lunch. use 2 slices of bread to make the croutons
Dinner.  Use 100g couscous in place of the rice, or if you have any in, and you prefer, use rice. Make a double batch and use half at lunch time tomorrow

Day 7
Breakfast. Broccoli Pesto on 2 slices Toast. Use some of the pesto you made previously

The garam masala is only used in the Tomato Dahl, so if you have any other spices in, you could use those. GM is a versatile spice and can be used in many different things.

If you make bread, then the sachets of yeast are poor value. It would be much cheaper to use a pot of yeast. On re-pricing in 2017, I couldn’t get 2 sachets at all, so had to get a pot.

[click_to_tweet tweet=”This weekly meal plan is based around soft cheese, red lentils and couscous. Just £11.94 to feed 2 adults well, all week” quote=”This weekly meal plan is based around soft cheese, red lentils and couscous. Just £11.94 to feed 2 adults well, all week”]

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Weekly Meal Plan 2

 

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