As yesterday, this plan is an extended version (2 more days added) of a Live Below the Line 2014 plan I did for ActionAid. It looked quite nice, so I thought I would add it to our meal plan list. It is harder to do £1 a day for one person because of the restriction of buying whole packets of things. If you need to budget at this level, you will be very well aware of that!
This is our Sixth Meal Plan. As for all the others, it shows 3 meals a day, plus some extras to fill any gaps, for 7 days, but this time, it is for 1 adult, not 2 as previously. Easily adapted to two or more by multiplying the shopping list. 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.
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.
The basket is priced from Aldi using mySupermarket as at April 2014
1kg carrots 59p
1kg onions 59p
Soft cheese 200g 49p
Pepperoni 120g 79p
Potato wedges, frozen, 750g 59p
Tomato purée 200g 35p
Whole meal loaf 45p
15 eggs £1.35
3 days – As much porridge as you want, made with water, sweetened with jam
4 days – 2 eggs, 2 x toast, spread, boiled, scrambled, poached, fried. As a sandwich, or on toast
1 day – Soup made with 150g onions, 100g carrots, sauted first, 50g spaghetti broken into small strands, 30g tom purée
1 day – Soup made with 150g onions, 100g carrots, sauted first, 50g spaghetti broken into small strands, 20g pepperoni
Or use both lots of soup ingredients, make 1 pot of soup and spread over two lunches
1 day – 200g potato wedges, 100g grated carrot, stir through 30g soft cheese
2 days – 150g Potato wedges, 100g grated carrot salad with a little fine chopped onion. Stir in 20g pepperoni and 20g soft cheese
2 days – Toasted sandwich, spread with tomato purée and 30g soft cheese. Spread outside of bread with spread and gently fry. Could pinch a little of the pepperoni from other days for these sandwiches
2 days – 100g spaghetti, make a sauce by stirring through 50g soft cheese, 2 tblsp tom purée, serve with 100g grated carrot
2 days – 100g spaghetti, 20g pepperoni, 125g slow cooked onions, 80g slow cooked carrots, stir 15g soft cheese through the veg
1 day – 200g Potato wedges, 20g pepperoni, 80g roasted carrots and 100g roasted onions
2 days – 2 or 3 egg omelette with 125g onions, 60g carrots. Fry the onions, sauté the carrot
Porridge and jam
Any remaining bread, spread and jam, 12 slices used, 10 slices left
1-3 eggs left
or you could try these oat sort of bannock biscuits, made with blitzed oats and water and baked, made by Jack Monroe for LBLUK. She hasn’t blogged a recipe at time of blogging, but I would imagine they would be oats and water, blitzed with a stick blender to a thick sludge, splodged onto a baking sheet and baked in a moderate oven for 15-20 minutes. I’ll try some and see what happens
Nutrition. If you eat everything on the shopping list, and nothing else, you will have…
A total of 13,507 Cals, Protein 13% (govt recommends 10-35%), Carb 54% (govt recommends 45-65%), Fat 29% (govt recommends 20-35%), Fibre 28g per day
Fruit and veg portions are 10 red, 13 orange and 19 white, adding up to 6 portions a day. If you can afford it, try and have a portion of green and purple a day as well. Green could be a few peas, some salad leaves, cabbage, green grapes, a kiwi. Purple could be a tbslp raisins (not sultanas, they are white), purple grapes, prunes. Or if you have any blackberries or elderberries stashed away in the freezer, they count as purple
Depending on your height, weight, gender and activity, this may or may not be enough calories for you. Please use your own judgement if following this plan