Week Three Meal Planner 7 days for 2 adults


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Week Three Meal Planner – 7 days for 2 adults

This meal plan is from ThriftyLesley.com where there are other meal plans and many more recipes not featured on the meal plans. All recipes are to feed an adult for £1 a day, so main meals are 50p a portion or less. Prices taken on the day of posting from mySupermarket.com

This document and anything in it may be shared freely. All content remains the copyright of Lesley Cooper.

And here we have our Third Meal Plan
Just as for Weeks One & Two, 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.
Week Three Shopping List

You will need to be accurate with your measuring with some ingredients, and can be more free-handed with others. If you follow the plan fully, at the end of the week, you will have left...
470g sugar
200ml oil
2 slices bread
1 slice cheese
1 egg
1180g onions
260g potatoes, although be careful with that, this may just reflect any peel thrown away

Day 1
Breakfast. Baked beans on toast. Using 2 slices of bread each, and a tin of baked beans between 2 people
Lunch. Cauliflower and chick pea soup
Dinner. Gnocchi with tomato sauce

Day 2
Breakfast. Porridge. Use 100g oats per person. Usually on these plans we make the porridge with water, however we have 500ml milk spare this week, so if you don't want to use it in tea/coffee, you could use it here. Plenty of sugar available if you want it, I have allowed 20g each in the plan, but there is plenty left over
Lunch. Salami & mixed vegetable soup with croutons
Dinner. Vegetable crumble

Day 3
Breakfast. Jammy oat bars. Follow the recipe and cut into bars of a size that suits you. Use for breakfast twice, and the remaining bars as a Cake & Bake in lunches etc. You may want bigger bars for the breakfast ones than the Cake ones
Lunch. Cauliflower and chick pea soup as Day 1
Dinner. Chorizo, chick peas and tomato in flat bread

Day 4
Breakfast. Porridge as Day two
Lunch. Mixed vegetable soup with croutons as Day Two
Dinner. Vegetable crumble as Day 2

Day 5
Breakfast. Beans on toast as Day one
Lunch. Egg sandwich using 1 egg and 2 slices of bread per person
Dinner. Farl, sauted onion, carrot, swede and chorizo

Day 6
Breakfast. Egg on toast and jammy toast. Cook an egg each anyway you like them and have on one slice toast. Then have a second slice with jam. Or you could have an egg sandwich
Lunch. Chip butty in flat bread
Dinner. Chorizo and roasted veg pizza The plan allows for an entire pizza each, you may not want that much

Day 7
Breakfast. Jammy oat bars as Day 3
Lunch. Meatless Sunday Lunch - crunchy roasties, crispy yorkshires, mashed carrot and swede, cauliflower in white sauce
Tea. Oaty apple crumble and custard

Cakes and Bakes

Oaty Biscuits
Plain scones with jam, follow the recipe for fruit scones, omitting the fruit (unless you have some and want to use it). Serve with a generous dollop of jam
Jammy oat bars

I wanted to do Tomato Scones in this weeks planner as a savoury Cake & Bake, especially as we have a sweet meal of Apple Crumble but we didn't have enough to buy the tomato puree. You will have the flour available if you are following the planner fully, if you have any tomato puree, or have the funds to get some, then that is an alternative. Small tins of puree are around 35p

As usual, use these 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.

This, our third meal planner is based around chorizo stick thingies, (which are actually salami I now know, so I should be calling them salami stick thingies), chick peas and of all things, dried mashed potato. Bear with me here, this idea is from Miss South on NorthSouthFood.com. Miss South is quite a potato connoisseur, so if she likes them, that was a good place to start from for me. I have tried all the recipes, and I can assure you, both the gnocchi and farl are wonderful

This shopping list will feed an adult male and an adult female for 7 days. If you don’t need that many calories, I’m sure you are used to the amounts you need and can adjust things accordingly. Many things will freeze, so you could make the 2 portions, but split it into, say, 3, and freeze the extra for another day. I’ll leave that part of things to you, only you know what you need. Nutrition wise, this list provides 7 portions of fruit and vegetables and about 25g fibre per person per day. There is also nearly 10% protein and just over 35% fat and 55% carbohydrates. Government guidelines recommend protein 10-35%, fat 20-35% and carbohydrate 45-65%

I am assuming that you already have salt and pepper, and there is no tea or coffee in this list, so if you want to buy those things, they would be extra.

As at the time of writing (27Sept13) you will need £16.24 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £14.36.

If you already have some of the items in your larder, oil and sugar perhaps, can I suggest that you use the money that would have been spent on those things to buy a spice eg cumin, turmeric or ground coriander,or a piece of fresh ginger (which can be grated and frozen) or a jar of ginger or garlic; or perhaps a pot of a growing herb; basil, coriander, mint or thyme; or a bottle of lemon or lime juice, which keeps for ages. With things like this in your larder, the options for flavouring your food are that much greater. I offer some variations in each recipe that you might like to try if you have the ingredient(s) available. Don’t forget to check out the price per 100g, those little jars of spices are the most expensive options.

  • Asda SP Self Raising Flour, 1.5kg 45p

  • 1kg bag of oats, 75p

  • 1kg bag of sugar 88p

  • litre of vegetable oil £1.25

  • 2 tins value baked beans, 33p each

  • loaf of bread, with 22 slices, 50p

  • jar of value jam, any flavour you like, 30p, maybe home made if you have any

  • 120g pkt dried mashed potato, 49p

  • 3 tins value tomatoes, chopped or whole, doesn't matter, 33p each

  • pk of value cheese slices 170g (you will need 150g) 54p

  • 100g pk salted peanuts, 48p, you will only need 50g

  • Asda Smartprice onions, 2kg, 98p, you will only need 820g of them, but none SP are twice the price

  • pk of salami stick thingies £1.29, 100g, 4 salami sticks

  • 2 tins chick peas KTC 37p each, or use dried, soaked and cooked ones if you have them, it would be cheaper

  • 2kg Asda Smartproce potatoes £1.18

  • box of 6 eggs, 80p

  • 400g swede 50p

  • 1.080 carrots, 88p

  • a cauliflower weighing 800g (including leaves/stems) £1

  • 3 apples, need to be able to cook with them, 60p

  • tin of value custard 17p

  • litre of UHT milk 53p

  • 2 x 7g sachets of yeast 28p, buy a small tub if you can, a qtr of the price by weight

I have listed Asda SmartPrice cheese slices this week. The slices work fine for the recipes they are in, although I would have preferred to use a strong cheddar. We didn't have room in the budget and we only needed 150g. If you have some cheese already, please use that, or if you have the funds, maybe get a block of cheddar instead of the slices.

Total cash you will need - £16.24

At the end of the week, if you follow the plan fully, you will have left...
1 egg
500ml milk
1180g onions
260g potatoes, although be careful this isn't just discarded peelings
2 slices bread
half the bag of sugar
200ml oil

this means that the food you have eaten had a total cost of £14.36, and you still have some supplies to start you off for next weeks shopping.

I have priced this using mySupermarket.co.uk and Asda prices as at 27Sep13. I used Asda as a typical cheap supermarket. If you shop at the price point given, of course, it doesn’t matter where you get it. I will give as much detail as I can, to enable you to get as much value as you can while doing your shopping. If you don’t have an Asda near you, the budget supermarkets all offer good value. Look at the value ranges of the big supermarkets, or try Costco, Morrisons, Lidl or Aldi. Markets are great sources of cheap groceries, always worth a look.

If you can afford to get bigger packs of groceries, please do that, as it will save you money over the coming weeks eg a tin of Allinsons yeast is 125g and costs 64p (51.2p per 100g) against the 14g in 2x7g sachets that we bought (because we can’t afford the outlay of 64p on this budget) which is 4 times as much at £2 per 100g. MySupermarket is really helpful for price comparisons as supermarkets often spread, say, red lentils, over several different places in the aisles making it really difficult to compare the per 100g price, or even find the several places that the item has been ‘hidden’. Bigger packets are not always cheaper, usually best to check the per 100g price. You can always print off your list to take to the shops with you, If you don’t have access to a computer at home, most libraries have them.

Indian grocers may work out even cheaper for pulses, rice etc, but again, go armed with the cheapest per 100g price, no point staggering home with an enormous bag of rice and finding it was more expensive per 100g than the little supermarket packet. I recently bought a gigantic 5kg pack of red lentils in Morrisons because I use them all the time, and they were 10p per 100g, against the usual 20p per 100g in the smaller 500g packs.

I do hope you have a go at the plan, or take what you want from it. I would love to hear what you think

Cauliflower and chick pea soup. This tasty veggie soup makes use of an ingredient that perhaps you haven't before, the stems and stalks of a cauliflower head. I actually prefer the taste of the stems to the florets!

Makes 4 servings

150g onion, peeled and chopped Asda 2kg/98p 7p
200g carrot, diced, no need to peel 88p/kg 18p
300g potatoes, no need to peel, give them a good wash tho, don't want any grit Asda 2kg/£1.18 18p
600g cauliflower, whole cauli weighing 800g/£1 75p
400g tin of chick peas, drained, or dried ones soaked and cooked - 125g dried beans = 1 tin. KTC 37p

dumplings
60g flour, value brand 1.5kg/45p 2p
25ml oil 1 litre/£1.25 3p

If you are following the week three meal planner, the cauliflower needs to be about 800g altogether. In this recipe you need to use mostly the stalks and stems, the cauliflower florets will be used in the Meatless Sunday Lunch. Or you could just chop the cauli and use some stems and stalk in the sunday lunch too, I like stems/stalk in white sauce, you may prefer the florets

Saute all the vegetables for the soup in a little oil until soft. Add 1.5 litres water and simmer for 10 minutes.

Meanwhile, mix the dumplings together, adding enough water, you won't need much, to make a soft dough.

Now it depends on how you like your soup. If you like a smooth soup, you could whizz it now and add the chick peas afterwards, or add them and whizz those as well. Or you could leave the whole thing as it is, or you could stick the whizzer in and pulse it until the soup is how you like it. Completely up to you

Season the soup with salt and pepper. Add a stock cube if you like and you have some.

Pinch hazelnut sized pieces of dumpling mix and pop them in the top of the soup, and simmer for 5 minutes until they are cooked through.

Variations

mixed vegetable soup, which is what this is, is infinitely variable. You could use any veg in the fridge in the soup and it almost certainly will taste fine.

A tsp of curry powder or garam masala makes a good addition to this, or individual spices, maybe ginger and turmeric, or cumin and coriander

you could use croutons instead of dumplings

a swirl of nice olive oil, yogort or cream over the top would make it look fancy

I have a very long list of recipes to try, price and post and one of those recipes was gnocchi. Miss South over on northsouthfood.com posted a recipe for just that, but using instant mashed potato. I was very surprised by that to say the least, I associate dried mash with horrible school mash, dry, gluey and nasty tasting. But Miss South is an expert when it comes to spuds, so I resolved to give it a go. Eventually found a 49p packet, and tried it. And what can I say, they were light and delicious, everything you could ask of a gnocchi. So here they are, in the recipe list, and with many thanks to Miss South for discovering them.
I would even give the mash a go just as it is in a pinch


Makes 2 servings

Using 50g of dried potato, make it up according to the instructions
For the pkt I bought, that would be half a sachet, 49p/200g pk, 12p
90g plain flour, 45p/1.5kg, 3p

For the tomato sauce
Half a tin of tomatoes, 16p
Small onion, optional
salt and pepper

Start with the tomato sauce by frying the onion until transparent in a little oil in a saucepan, if using. If not, just put the tomatoes in the pan, season with half a tsp of salt and a good grinding of pepper and simmer for 10 minutes or so. If you like a smooth sauce, give them a whizz, otherwise, leave them as they are. Add some fresh basil if you have it.

The potato packet says to use roughly half milk, but I just used water, and it was fine. If using the mash as it is, you would really need to add butter or something, but for gnocchi, water is fine.
You will need to allow the mix to cool before adding the flour. Mix it all in aiming to make a soft dough. You may need a little more.

Divide the mixture into two, and roll each half out with your hands to a long sausage about an inch thick. Now cut each sausage into 3/4 inch pieces and press the back of a fork into them to make the characteristic pattern. Place them on a baking tray lined with cling film or baking parchment, they get very sticky as they stand.
You can now leave them and cook them later, or freeze them. If you do freeze them, make sure you keep them separated until frozen or they will be one big, sticky lump.
When you are ready to cook them, bring a saucepan of water to the boil and add a little salt.
Drop half a dozen or so in the water at a time and simmer gently for a minute or two until they bob to the surface, when they will done.

Now serve them up and top them with the tomato sauce and some more fresh basil if you have it.

We topped ours with a little fine grated cheddar and we had them with a little coleslaw. Apologies to Miss South, but I like this! I fine chopped a little white cabbage and a carrot and mixed it with a tbslp mayonnaise, 2 tblsps of yogort and some Dijon mustard.

You could have these with any sauce you like really. You could make a hot tomato sauce with chilli, or add some Indian spices, or add tomato purée to the gnocchi mix
In my copy of The Silver Spoon, the Italians Mrs Beeton, there is an entire chapter devoted to gnocchi. You can cover them with Bechamel sauce and top with Parmesan, sprinkle with Fontina cheese, add fine chopped walnuts to the mix and top with melted butter, sizzle herb leaves in the topping butter (sage or rosemary), mix fine chopped spinach into the mix and serve topped with butter and Parmesan. And these are just the Gnocchi di patate.
You could add the fine chopped herbs into the gnocchi mix itself, or anything else that you think would work well, those last little shreds of chicken from the carcass, or a tiny bit of ham. Or how about a few chopped capers on top or in them.
You could use a pumpkin or courgette instead or as well as potato
You could even make a sweet version by serving them topped with a cheapy lemon curd sauce, or a red jam one, or how about a chocolate version made by mixing some cocoa into the mix and serving with cheapy chocolate grated over.

This soup is from the third meal planner. It is for 2 people to have twice during the week. If you want to make it vegetarian, just leave out the salami, in which case you might like to add a handful of red lentils

1 salami stick from pack of 4, £1.29, 32p
150g onion, peeled and sliced Asda 98p/2kg, 7p
200g carrots, diced, no need to peel 88p/kg, 18p
100g swede, peeled and diced, 13p/100g
300g potatoes, diced, no need to peel, give them a good wash, we don't want any grit Asda 2kg/£1.18, 18p
a bay leaf if you have any

croutons
2 slices bread from value loaf, cubed, 5p
tblsp oil, £1.25/litre, 3p

if you are following meal plan 3, the swede is using up some from that shopping list, so if you are not following the meal planner, use it if you have it, if you don't it doesn't matter at all

Chop the vegetables quite small and put them all in a pan with the fine chopped salami. Saute gently until the vegetables are soft, add a little oil if you need it, but you should get enough from the salami.

Add 1.5 litres water and simmer for 15 minutes.

taste for seasoning and add salt and pepper as required

While the soup is simmering, make the croutons. Put a little oil in a frying pan, add the bread cubes and fry gently until they are crispy. I like them with a sprinkle of salt. You may like to flavour them as in this post. Sprinkle a few croutons over the top of each bowl of soup. Add a swirl of cream or yogort if you have it and want to use it

Makes 4 servings

you can add any veg you like to this soup, cabbage, finely shredded and cooked for just a few minutes in the soup at the end - a handful of frozen peas and/or sweetcorn - broccoli or cauliflower stems or stalks - spinach or sorrel, wilted in at the end - sliced mushrooms

if you have any, and you like it, you could add some chopped basil at the end, or some very finely chopped rosemary, a few shredded sage leaves or some fine chopped parsley

Croutons are incredibly useful little things. They can shoosh up many a dish.

Try using the end of a loaf, or something that's gone a bit stale to eat as bread to make some. You could freeze them, or the un-croutoned bread (my preference), so you can have some at a moments notice.

You can make a meal out of them in a Panzanella with some very ripe tomatoes, sprinkle them on an inexpensive soup to make it a little special, keep a few in a dish and nibble on them as a snack, sprinkle some on any salad as an additional layer of flavour/texture, use them as a savoury snack instead of crisps. Oh, and lots of other things too, make some and see what you can come up with!

Having made some recently, I think I will experiment with flavouring them. Some garlic paste or ginger and garlic paste, or some tandoori spice powder, or any of many other curry spice powders, perhaps with a teeny pinch of dried chilli, or a fine chopped fresh one. Or having had cinammon toast this morning, I think I'll try cinammon, mixed spice or nutmeg, with a dusting of sugar. They would go well sprinkled on a breakfast of fuit and yogort don't you think? Yum! I really fancy some of the tandoori spice and some mixed spice ones to snack on now instead of crisps (not that I eat crisps!)
Oh yes, and what about herbs? Some fine chopped rosemary mixed into the oil before tossing, or sprigs of it to go all crispy in the oven. Or thyme, or sage. Not sure about basil, but worth a try. Sea salt and cracked black pepper, a teeny bit of anchovy paste, maybe a few drops of balsamic or lemon juice.........

The basic recipe would be something like this

250g stale bread, cut into rough cubes, at the 47p/800g loaf price we have been buying for these recipes, this would be 15p

40ml veg oil, 5p


Toss the bread with the oil and some salt and pepper and blast in the oven until browning and crispy. That's it!

Edit – I now toast the croutons in a frying pan, or in the Remoska, rather than using the oven

Vegetable Crumble is a family favourite in our house, the girls liked it when they were still living at home, and DH loves it


Crumble Topping

  • 100ml vegetable oil - 14p from a 1 litre bottle as used in meal planner (cheaper if you get the 3 litre bottle)

  • 100g flour, 3p - any of the own brand bags at 45p/1.5kg

  • 75g oats, 6p - 75p/1.5kg

  • 100g cheese, 50p - Asda mature cheddar £4.98/kg

  • 50g salted peanuts, 12p - Asda 48p/200g



  • Base

  • 675g mixed root vegetables, leave the peel on if you can, I use:-

  • 340g potatoes, 16p - Asda £1.18/2.5kg

  • 340g carrots, 27p - 80p/kg

  • 100g onion, chopped, 5p - Asda 98p/2kg

  • Pack of Passata, 400g or so, 29p - any of the own brands

  • 3 tbsp fine chopped parsley and a couple of bay leaves if you have them

  1. Mix all the topping ingredients together and put to one side

  2. Saute all the root vegetable in a little oil until soft. You really need to do this, once you add the tomatoes, the potato and carrot don't seem to soften any more, and boiled onion is not the flavour we are after here.

  3. Put the base in an oven proof dish and pile the topping over it

  4. Bake at 190C for about half an hour

  5. If you have any available, a crisp green vegetable goes well

Per serving, Serves 4

Calories 656, Protein 17, Fat 41, Carbohydrate 56

Cost 40p per serving

If there are two of you, split the mix in half and use 2 smaller dishes. I like to use two of these, then I can stop DH helping himself to tomorrows dinner!



Variations

Any root vegetable you have will work well here. If you have seeds of any description, a spoon or two in the topping is delicious, I like sesame and sunflower

If you don't have any cheese, leave it out, the crumble will still taste lovely

These jammy oat bars are delicious, they obviously are sweet, but maybe not as sweet as the name suggests. They are in the
week three meal planner as a breakfast and a cake and bake. Just cut them to the size you like. The silicone cake 'tin' in the picture measures 9"/23cm square and I cut it into 9, making each piece 7p. Cut them to whatever size you like to eat them



130g sr flour 45p/1.5kg, 4p
170g sugar 88p/1kg, 15p
130ml veg oil £1.25/1 litre, 16p
250g oats 75p/kg, 19p
150g jam 30p/450g, 10p
a pinch of salt

Mix everything except the jam together. Grease your tin if not using silicone. Spoon half the mixture into your baking tin and press well down with a spoon. Spread over the jam, Spoon in the remaining half of mix and press well down again.

Bake at 180C/160C fan/gas 4 for 20 minutes

you could add vanilla to this mix, or cinnamon, mixed spice or ginger

if you like very sweet things, a little dried fruit would work, sultanas, chopped dried apple, dates or figs

Oh my goodness, this was SO good. Soft roasted vegetables, spicy paprika chorizo, smooth tomato sauce, crispy thin pizza base. Yum YUM

This mixture made two 32cm pizzas, you could make both and have one the next day, or freeze one, ready made up to pop in the oven.



1 x Flatbread mixture, 8p
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