Week One Meal Planner 7 days for 2 adults


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Week One 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.

This is the meal plan for Week One. It shows 3 meals a day for 7 days, plus some cakey extras to fill any gaps. It has been built to feed 2 adults, one needing 2000 calories a day, and one needing 2500 calories

You can, of course, 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.

If you do use anything from here, I would love it if you let me know how you get on.

Week One Shopping List

Day 1.

Breakfast. Raisin Pancakes

Lunch. Lentil soup

Dinner. Chickpea Crumble
Day 2

Breakfast. for each person, 1 egg fried, boiled, scrambled or poached on 1 slice of toast with spread, followed by a 2nd piece of toast with spread and marmalade

Lunch. Hoummous and grated carrot sandwich

Dinner. Potato, sweetcorn and onion cakes
Day 3

Breakfast. 100g porridge per person, sugar to taste. Make with enough water so that it is as thick or thin as you prefer it

Lunch. Carrot & Lentil Soup

Dinner. Falafel & Grated Carrot Salad
Day 4

Breakfast. Raisin Pancakes

Lunch. Hoummous & grated carrot sandwich

Dinner Rosti made with potato, onion, peas and bacon
Day 5

Breakfast. 1 egg on toast, 1 slice toast with marmalade as day 2

Lunch. Lentil Soup

Dinner. Chole & Nan

Day 6.

Breakfast. Bacon sandwich, spread and ketchup. Use 2 slices bread and 100g bacon per person and as much ketchup as you like

Lunch. Carrot & Lentil Soup

Dinner. Sweetcorn Fritters, Oven Wedges & Peas
Day 7

Breakfast. 100g porridge per person, sugar to taste. Make with enough water so that it is as thick or thin as you prefer it

Dinner. Bacon &Sweetcorn Pie, Mash & Peas. Pudding of Marmalade Baked Sponge

Tea. Pea Soup
Cakes and Bakes

Fruit Loaf

Fruity Scones

Oaty Biscuits

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 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 ;)

Shopping List

Week One Shopping List for a 7 Day Meal Plan – based on chick peas, red lentils & cooking bacon

This shopping list will feed an adult male (at the average intake of 2500 calories per day) and an adult female (2000 calories) 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, counting the red lentils, the chick peas and the potatoes, this list provides almost 10 portions of fruit and vegetables and about 28g fibre per person per day. There is also just over 11% protein and just under 33% fat and 56% 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.

You will need £15.61 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £12.26.

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 Smartprice (SP) Porridge Oats, 1kg 75p (you will need 620g)

  • Granulated sugar, 1kg 88p (you will need 500g)

  • Asda SP Self Raising Flour, 1.5kg 45p

  • Natco Red Lentils, 500g £1 (you will need 350g)

  • Great Scot Chick Peas, 500g 95p

  • Asda SP tin Sweetcorn 326g 32p

  • Asda Vegetable Oil, 1 litre £1.35 (you will need 800ml)

  • Asda SP Tomato Ketchup, 550g 18p

  • Asda SP Orange Marmalade 454g 27p

  • Asda SP Passata 500g 29p

  • Asda SP UHT Skimmed Milk, 1 litre 53p

  • Asda Free Range Medium Eggs, 6 £1

  • Vitalite Dairy Free Spread 500g, £1.10 (you will 175g)

  • Asda SP Medium Sliced Brown Bread, 800g 47p

  • Asda SP Salted Peanuts, 200g 47p

  • Asda SP Sultanas, 500g 84p try and get raisins if you can, they give you portions of ‘purple’, whereas sultanas are ‘white’. MySupermarket was only showing sultanas at this price

  • Asda SP Red Potatoes, 2.5kg £1.18 (you will need 2kg)

  • Asda Carrots by weight, 1kg 80p

  • Asda SP Brown Onions, 2kg 98p (you will need 1.7kg)

  • Asda SP Cooking Bacon Pieces 500g 81p

  • Asda SP Frozen Peas, 1kg 98p





  • Total cash you will need - £15.61

At the end of the week, if you follow the plan fully, you will have left:-

  • 280g onions

  • 150g peas

  • 6 slices bread

  • 500g sugar

  • 150g red lentils

  • 100g peanuts

  • 200ml vegetable oil

  • 325g spread

  • 380g porridge oats

  • a little bit of marmalade

  • and most of the ketchup

this means that the food you have eaten had a total cost of £12.26, 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 7Jun13. 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 hope you enjoy this plan and find some food that you like eating, as well having some fun and saving lots of money. I don’t know what the current average shop is, but I do know that £1 a day is a lot less!

so here we have breakfast for the first day on Week One. Versatile, delicious and filling, this recipe came from
www.cheap-family-recipes.org.uk .

Raisin Pancakes

  • 80g raisins

  • 100g flour

  • Pinch of salt

  • Half a tsp sugar

Serves 2

  1. Mix all the ingredients together with enough water to make a thick batter. Heat a frying pan and add some oil. When the oil is hot, drop spoonfuls of raisiny batter into the pan and cook over a low heat until set, flip over and cook the other side.

  2. Share the pancakes out between 2 people

This is an idea I first came across on www.cheap-family-recipes.org.uk , I absolutely love them, especially with a strawberry compote with full flavoured summer strawberries

The raisins contribute towards your need for a portion of purple each day. I think this is the hardest colour to get every day, not as many foods fall into this category

Variations

A small nugget of butter in the pan gives a lovely flavour, as does a drizzle of maple syrup. A compote of any fruit, chopped up, is delicious with these. Any dried fruit can be substituted for the raisins. If you want to go exotic, how about dried mango. Or you could use some fresh fruit, raspberries from the garden say, or a few blueberries

Per serving

Calories 280, Fat 6, Protein 0.8, Carbohydrate 62, Cost 4p per serving

I love this soup, it is my go to for a soup for lunch. I usually add a tsp of ginger paste from a jar, a tsp of garlic paste, and a tsp of turmeric to give it a lovely spicy kick, and at 16p a serving, you can have a big bowl

Lentil Soup

70g onion, chopped

100g carrots, scrubbed and chopped (no need to peel)

250g red lentils

1 tbslp oil

Makes 4 portions

Saute the onion and carrots in the oil until soft. Add the red lentils and a litre of water. Simmer for 20 minutes. Whizz with a stick blender or in a liquidiser, or leave as it is. Add more water if the soup is thicker than you would like

If you are following the planner for Week One, serve half the soup between 2 people on 2 separate days.

Variations

A delicious variation for this soup is to add a teaspoon of turmeric and a thumbnail of fresh ginger and perhaps a little garlic. It gives a lovely spicy flavour. You could also experiment with other spices

Per serving

Calories 238, Protein 15, Fat 5, Carbohydrate 41

Cost 16p per serving

dinner for the first day in Week One, and only 46p, including sides, bargainlicious - I love chickpeas me


Chickpea Crumble

  • 50g onion, chopped

  • 110g potatoes, scrubbed and chopped (no need to peel)

  • Half a tin of tomatoes (200g)

  • 40g self raising flour

  • 25g salted peanuts

  • 50ml vegetable oil

  • 20g porridge oats

  • 100g chick peas, soaked overnight and cooked until soft, or pressure cooked from dry for 45 minutes, or 1 tin, drained

Served with

  • 400g onion

  • 160g peas

Serves 2

  1. Sauté the onion and potatoes in a little of the oil until soft. Stir in the tomatoes. Simmer gently with lid on for 20 minutes until potatoes are soft.

  2. Crumble – add remaining oil to flour and oats and stir in the peanuts.

  3. Stir the chickpeas into the tomato sauce, season with black pepper and salt to taste. Ensure the mixture is veering towards sloppy, otherwise the cooked crumble will be a little dry. Put the tomato mixture into a greased ovenproof dish and top with the crumble.

  4. Chop the onions, still with the peel on into large chunks. Put in a small roasting pan and toss with a little oil, salt and pepper.

  5. Bake the crumble and onions at 190C/375F/Gas 5 for about 30 minutes

  6. Serve with the peas.

Variations

If you have a little cheese available, stir 15g into the crumble topping before cooking

Per serving Calories 749, Protein 27, Fat 31, Carbohydrate 92

Cost 46p per serving, including onions and peas

Another very popular dish, hoummous. My kids used to love this sandwich in their lunchboxes, they still do, but they aren't kids any more. The week one planner doesn't have any spices to add to this, but if you have some in your store cupboard, some delicious variations are available.


Hoummous and carrot sandwich

4 slices of bread

100g carrots, scrubbed and coarsely grated

40ml vegetable oil

40g chick peas, soaked overnight and cooked until soft, or pressure cooked from dry for 45 minutes, or ½ tin, drained

To make the hoummous, cook the chickpeas as above. Place in a food processor and whizz with the oil and enough water to make a thick paste. Season to taste with salt and pepper. If you don’t have a processor, mash the chick peas with a fork.

To assemble the sandwich, using half the hoummous, spread it over the 4 slices of bread, sprinkle the grated carrot over two slices, and top with the other slices.

If you are following the Week One Plan, the other half of the hoummous is used in the same way on another day

Variations

If you have a lemon, a little fine grated zest and a spritz of juice is lovely. For a traditional taste, stir in a tsp of tahini paste. For something different, try adding a few very slow cooked, caramelised onions, stirred through, or a spoonful of caramelised onion chutney from a jar. Or add a bit of red pepper from a jar, either chopped and left in chunks, or whizzed when you make the paste.

Per serving Calories 243, Protein 7, Fat 10, Carbohydrate 30

Cost 9p per serving

delicious little lunchtime patties, could be eaten cold in a lunch box, or use the same ingredients to make a soup and take to work in a flask


Potato, Sweetcorn and Onion Cakes

500g onion, chopped

700g potato, cooked and mashed

100g sweetcorn

20g flour for coating

Handful salted peanuts, optional

Oil for cooking

150g bacon

Ketchup

Combine the vegetables in a bowl. Season and mix very well. Taking a sixth of the mixture, fashion into a patty with your hands.

Put the flour on a plate and coat each patty in a little of the flour, on both sides. Place on one side. They are quite fragile at this stage, so be gentle

Heat a frying pan and put a little oil in. When the oil is hot, add the patties to the pan and fry gently until golden brown on one side, then carefully turn them over and do the other side.

Meanwhile, grill the bacon to how you like it.

Serve with ketchup on the side

Makes 2 portions

Variations

You could make a rosti with this by coarsely grating the raw potato, leave the peel on if you like. Combine the vegetables in a bowl, season and mix very well. Heat a pan with some oil in it. Put all the mixture in and cook very slowly until a thick golden crust has formed.

Put a plate on top of the pan and using a tea-towel to protect your hands, flip the pan over so the rosti is on the plate, crust side up. Slide back into the pan and continue cooking until the second side is done and the potato is soft and cooked.

Serve with the bacon and ketchup as before, or for either version you could add the bacon into the patties/rosti before cooking

or you could make a soup using the same ingredients

Per serving, without the peanuts

Calories 647, Protein 28, Fat 18, Carbohydrate 98

Cost 47p per serving

A delicious, quick and simple soup, and only 20p a serving. Many vegetables can be substituted for the carrots, depending on what you have in.

Almost any root vegetable would work well in place of the carrot. You could change the lentils to any other bean or pulse depending on what you have, I have made a delicious version by adding a handful of butter beans for instance. I have made this using swede, or parsnip, and of course, any vegetable medley would work well.

'Whip Round The Fridge Soup' is always good just before you go shopping. You start with an onion, sauted, then add in any vegetable that is lurking, unloved, in the vegetable drawer, throw in a cup of red lentils, simmer in some water, season it up, and there you have it - lunch! I have added wilted spring onions, lettuce, cucumber past its best, rocket from the garden, dried up bits of bacon or ham - not all at once! I have even added the bones from the plates of a chicken dinner from the previous evening to give a bit of extra flavour, just take them out when the soup is done, before you whizz it up, or don't whizz, you might like it more chunky


Carrot and Lentil Soup

150ml milk

70g onion, chopped

550g carrots, 450g roughly chopped, no need to peel, 100g coarsely grated

100g red lentils

30ml vegetable oil

Makes 4 portions

Saute the onion and the roughly chopped carrots in the oil until they are soft. Add the lentils, a litre of water and simmer for 20 minutes until the vegetables are soft. Whizz with a stick blender or in a liquidiser.

Add the grated carrot and leave for a minute to soften, finally add the milk and season with salt and pepper

Serve half this soup between 2 people.

If you are following the Week One Plan, the other half of the soup is used on another day

Variations

For the classic carrot and coriander soup, if you have any fresh coriander, add a little, finely chopped, at the end. Dried coriander is also good, but not as pungent.

A little toasted cumin would work well with carrots, or maybe some fresh orange zest

Per serving

Calories 219, Protein 8, Fat 8, Carbohydrate 29

Cost 20p per serving

Falafel are currently a very popular dish. Here is a very cheap way (37p a serving) of enjoying them, along with a few suggestions for variations. I would love to hear what you come up with


Falafel, with Carrot Salad

100g onion, chopped

200g dried chick peas

20g flour for dusting

160g carrots

75g salted peanuts

Makes 2 portions

Soak the dried chick peas over night and cook them the next day for about 45 minutes until very soft. This can be done in a slow cooker for fuel efficiency, you could even put them in from dried and slow cook them overnight. Or if needs must, you could use a tin.

Fry the onion in a little oil until soft. Mash up the chickpeas until they are soft and paste like, or leave with bits if you like them that way. Add the onions, don’t forget the flavoursome oil, season and mix well again.

Form the mixture into little patties and dust them with the flour. Fry in a little hot oil until brown and crispy.

Meanwhile, coarsely grate the carrot, no need to peel them, just scrub them. Stir in the salted peanuts.

Serve the hot falafels with the carrot salad.

Makes 2 portions

Variations

If you have been able to get any spices, or have some in your store cupboard, now is a great time to use them. When you are squishing the chickpea mixture together add some ground coriander, or cumin, or indeed any other spice you fancy, how about a bit of tandoori spice or harissa? A squirt of lemon juice mixed in would be lovely.

The value ranges often have salted cashews, they would work very well in this salad. Or try adding a small handful raisins, instead of or as well as the salted peanuts/cashews.

Any salad you may have is good with this. If you can grow some cut and come again salad leaves, they would be more or less free. I have tried Sorrel for the first time this year. It has a lovely zingy citrusy taste, great in salads

You could use half the cooked chickpeas to make the falafel, and use the other half to make hoummus. Serving both together.

A bit if chutney of any type would add interest

Falafel are delicious hot or cold in a sandwich or pitta, with any combination that you have available of salad, hoummous or chutney

Per serving

Calories 669, Protein 33, Fat 22, Carbohydrate 84

Cost 37p per serving, including the salad

Rosti is a delicious lunch, but if you are not at home at lunch time, you could whizz up the ingredients into a warming soup instead and take it with you in a flask. If you need more calories, top up with one or more of the weeks cakes and bakes

Rosti

80g bacon

400g onion, chopped

90g carrots, grated, no need to peel

300g potatoes, grated, can leave the peel on if you like

100g peas

Ketchup, optional

Combine all the vegetables, except the peas, in a bowl. Season and mix very well. Heat a pan with some oil in it. Put all the mixture in, cover with a lid and cook very slowly until a thick golden crust has formed.

Put a plate on top of the pan and using a tea-towel or oven gloves to protect your hands, flip the pan over so the rosti is on the plate, crust side up. Slide back into the pan and continue cooking until the second side is done and the potato is soft and cooked.

Meanwhile, grill the bacon to how you like it, and cook the peas

Serve with the bacon, peas and ketchup on the side

Makes 2 portions

Variations

You could add the bacon into the rosti before cooking. Add any other vegetables you want to, the only base really is potato and onion.

Per serving

Calories 421, Protein 18, Fat 11, Carbohydrate 66

Cost 33p per serving

I love this recipe, chickpeas in a tomato sauce. It can be spiced in any way you like, with whatever you have, and served with fresh cooked, fluffy nan – nomnom as a friend says



  • 125g dried chick peas

  • 70g onion, chopped

  • Half a tin of tomatoes, 200g

  • 10g sugar

  • Tblsp vegetable oil

  • 60ml milk

  • 125g self raising flour

  • Tsp sugar

  • Pinch of salt

  • Tblsp spread

  1. First of all, make the nan. These really need to rest for at least an hour to get that doughy nan texture. If you make and eat them straight away, they will still taste good, but they will be more cakey.

  2. Stir all the nan ingredients together and give it all a good knead. Place in an oiled bowl and leave to prove for an hour. Punch down and divide into 2. Roll out into nan shapes.

  3. When you are ready to eat, pre-heat grill to high and place each nan on the grill pan and grill until it puffs and there are some brown spots. No need to turn over. Brush with the spread and serve straight away.

  4. I love these nan, they look, to me at any rate, very authentic, and taste fab

  1. Soak the dried chick peas over night and cook them the next day for about 45 minutes until very soft. This can be done in a slow cooker for fuel efficiency, you could even put them in from dried and slow cook them overnight. Or if you have a pressure cooker, I tend to do mine, from dry, in there, on full pressure for 45 minutes. Or you could cook them when you have time and freeze them for when you need them. Or if needs must, you could use a tin.

  2. Heat the oil in a pan, add the onion and fry until softened. Mix in the tomatoes and chick peas and simmer until you have a thick paste.

  3. Serve with the nan

Makes 2 portions

Variations

There are no spices in this recipe as we have none in the shopping list, but if you have some available, this is the recommended blend. Add ½ tsp fine chopped fresh ginger, ½ tsp turmeric, pinch chilli, fat clove garlic finely chopped, a clove, pinch garam masala, and a little fresh, chopped, coriander sprinkled over at the end

A mixture of any of these, depending on what is in your cupboard would all work well, or indeed, any spices that you have will add interest

  • Per serving, including nan

  • Calories 600, Protein 22, Fat 13, Carbohydrate 97

  • Cost 27p per serving, including nan

Simple little fritters, very quick and easy, and at 30p a serving, a very cheap meal

Sweetcorn Fritters

175g sweetcorn

50g self raising flour

50ml vegetable oil

400g potatoes

160g peas

First of all make some oven wedges. Scrub the potatoes and cut them into wedges. Toss them with some oil, salt and pepper. Put them in a medium oven and roast for about half an hour. You could microwave them until semi cooked to cut this time down, and give them a good shake to rough up the edges a bit to get crispier wedges

Put the sweetcorn and flour in a bowl and add enough water to make a thick batter. Heat the oil in a frying pan and drop spoonfuls of corny batter into the pan. Cook until set and golden on one side, flip over and cook the other side.

Cook the peas

Serve with the oven wedges and peas

Makes 2 portions

Variations

You could put the peas in the batter and serve the sweetcorn as the side vegetable, makes a nice change, perhaps adding some fine chopped mint

Add some spices to the batter for a deliciously different fritter, any that you have and like

Serve with some chutney, or ketchup

Per serving, including wedges and peas

Calories 527, Protein 13, Fat 25, Carbohydrate 64

Cost 30p per serving, including wedges and peas


© ThriftyLesley.com email LesleyG Cooper@hotmail.com Twitter @ThiftyLesley Page |

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