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Lunches

Cost per portionCalories FatProteinCarbsVeg/Vegan
Broad Bean & Feta Wrapbroad bean and feta wrap
Welsh Rarebit
Chestnut Soup - Nigella Lawson
Lentil & Veg Soup, meal plan 7
Mixed Veg Soup, with Bacon, meal plan 7
Oaty Fritters, Roast Veg, Chilli & Yogort, Meal Plan 8veg/vegan (omit yogurt)
Chilled Radish & Mint Soup
Cheese & Grated Carrot Sandwich - Meal Plan 9
Ham Sandwich - Meal Plan 9
lettucelettuce soup
Sundried Tomato Sandwich paste/toast topper, per 2tblsp portionsundried tomato paste5p48 cals4g fat1g protein2g carbveg/not vegan
Chicken and Sun Dried Tomato Sandwich Pasteimage5p per tblsp, 9p per sandwich47 cals4g fat1g protein1g carbsnot veg/not vegan
Beef and Sun Dried Tomato Sandwich Pasteimage7p per tblsp, 13p per sandwich43 cals4g fat2g protein0g carbsnot veg/not vegan
Couscous snacky lunchbox bitessnacky couscous bites8p64 cals2g fat3g protein9g carbsveg, vegan
Potted Cheesepotted cheese8p a tblsp, 12p a sandwich
nutrition just for the potted cheese
104 cals10g fat4g protein1g carbsveg/not vegan
Sardine & Tomato Sandwich Paste10p
sardine sandwich fillerSardine & Bean Sandwich Paste10p a sandwichnot veg/not vegan
Fresh Tomato soup, or using tinned tomatoes10p homegrown, 18p tinned225 cals8g fat9g protein34g carbveg/vegan
Bean & Spicy Katjan Sauce Sandwich Pastespicy katjan sauce12p a sandwichveg/vegan
Lentil Patelentil pate for a budget breakfast12p/100g81 cals4g fat3g protein8g carbsveg, vegan
Split Pea Soup13p
Tzatziki & Lettuce SandwichTzatziki14pveg/not vegan
Hoummous & Grated Carrot Sandwich - No Power Meal Plan15p
imagePercy pumpkin soup, version 2, without coconut15p
Pea Soup peas16p245 cals12g fat9g protein26g carbsveg/not vegan
Lentil Soup - Meal Plan 1lentil soup16p271 cals4g fat17g protein42g carbsveg/vegan
Spicy Lentil Souplentil soup16p271 cals4g fat17g protein42g carbsveg/vegan
Hoummous and grated carrot sandwichHummus & grated carrot sandwich h16p367 cals18g fat10g protein43g carbsveg/vegan
Spiced Parsnip Soup. Serve with tomato scone or herb bread 17p166 cals9g fat3g protein16g carbsveg/vegan (plant milk)
Parsnip Hummusparsnip hummus17p per 100g103 cals4g fat2g protein16g carbsveg, vegan, df, gf
Garlicky 'Boursin' sandwich18pveg/not vegan
Cheese & Ham Toastiecheese and onion toastie18p
Butter Bean Pate18p284 cals5g fat12g protein48g carbsveg /vegan
Super simple mixed veg soup, with fresh crusty roll - Christmas Meal Plan 2014mixed veg18p456 cals2g fat16g protein89g carbveg/vegan
Fishy Tortilla19p + salady bits346 cals6g fat15g protein55g carbsnot veg/not vegan
Butternut Squash Hummusbutternut squash19p per 100gveg, vegan, df, gf
Pea Hummuspeas19p per 100g103 cals5g fat3g protein2g carbsveg, vegan, df, gf
Individual Lunchtime Pieslunchtime pies20pveg/vegan
Broccoli and Lentil Soup20p164 cals2g fat13g protein19g carbsveg/vegan
Carrot & Lentil Soup 20p219 cals8g fat8g protein29g carbsveg/vegan (plant milk)
Chicken Noodle Soup - Meal Plan 820p308 cals15g fat10g protein37g carbsomit chicken stock
Pitta with Carrot, Lemon & Soft Cheese20p319 cals15g fat8g protein40g carbsveg/not vegan
Swede Hummusswede hummus20p per 100g78 cals4g fat2g protein10g carbsveg, vegan, df, gf
Jacket Potato with Basics cheese spread20p, plus the salad236 cals4g fat7g protein43g carbsveg/not vegan
Peanut Butter & Coleslaw sandwich - No Power Meal Plan22p
Smoked Salmon Sandwich paste/toast topper, per 2 tblsp portionSalmon dip22p88 cals8g fat4g protein2g carbveg/not vegan
Sweetcorn Hummussweetcorn22p per 100gveg, vegan, df, gf
Lentil & Veg Salad, with Soy, Meal Plan 824pveg/vegan (omit yogort)
Salami & Mixed Vegetable Soup with Croutons24p277 cals16g fat5g protein29g carbsnot veg/not vegan
2 Minute Sun Dried Tomato & Almond SpreadTomato & Almond Patè for a budget recipe25p136 cals10g fat4g protein10g carbsveg, vegan
Sweet Potato and Lentil Soup27pveg/vegan
Spiced Broccoli Soupbroccoli - how to make soup27p223 cals14g fat7g protein21g carbs
Egg, Lentil, Raisin, Puy & Curry Sandwich29p426 cals12g fat21g protein57g carbsveg/not vegan
Olive, Soft Cheese and Cucumber Sandwich30p334 cals14g fat8g protein33g carbsveg/not vegan
Carrot Hoummous, creamy with tahini18p183 cals14g fat2g protein14g carbsveg/vegan
Nearly Meal Plan 8 Soup32p
Butternut Squash, Coconut & Ginger Soupbutternut squash, coconut and ginger soup32p199 cals6g fat7g protein33g carbsveg, vegan, df, gf
imagePercy Pumpkin Soup, version 1, with coconut33p
Raw Carrot, Apple & Cashew Soup35p
Parsnip Soup, with scone & mince pie - Christmas Meal Plan 201437p
Beetroot Hummusbeetroot for a budget meal37p per 100g289 cals7g fat13g protein49g carbsveg, vegan, df, gf
Sardines on Toast38p
Stilton Quiche with Red Cabbage Coleslaw - Christmas Meal Plan 2014stilton39p546 cals36g fat20g protein34g carbveg/not vegan
Cauliflower and chick pea soup with little dumplings40p307 cals9g fat13g protein48g carbsveg/vegan
5:2 Tom Yum with shredded cabbageTom yum soup43p217cals2g protein14g carbveg/vegan
Pasta Pesto, with Peas and Feta46p
lentils chilli and coconut with saladLentils, Chilli & Coconut with Salad - Meal Plan 846p450 cals22g fat18g protein50g carbsveg/vegan
Creamy Leek & Cheese ToastyCreamy leek and cheese toasty48p430 cals19g fat13g protein52g carbsveg/not vegan
Creamy Chicken Livers on ToastChicken livers58p427 cals20g fat34g protein91g carbsnot veg/not vegan
Stilton Jackets with Clementines & Yogort for pudding - Christmas Meal Plan 2014image73p587 cals31g fat23g protein57g carbsveg/not vegan
Egg Sandwich - week 3 meal plan. I egg, 2 slices bread each18p1 egg & 2 slices bread each286 cals10g fat16g protein33g carbsveg/not vegan
Beans on Toast, 2 slices toast & half tin beans each11p2 slices toast & half a tin of beans each344 cals2g fat17g protein65g carbsveg/vegan
Lentil Soup (as above) & Croutons. Meal Plan 2, Day 117pfrom day 1 of the week 2 meal plan342 cals8g fat17g protein50g carbsveg/vegan
Broccoli Pesto in Pitta. Meal Plan 2, Day 325pfrom day 3 of the week 2 meal plan204 cals14g fat4.6g protein13g carbs
Olives & Soft Cheese in Pitta. Meal PLan 2, Day 4 28pfrom day 4 of the week 2 meal plan292 cals16g fat6g protein27g carbsveg/not vegan
Chip Butty. Meal Plan 3, Day 624pfrom day 6 of the week 3 meal plan228 cals4g fat5g protein43g carbsveg/not vegan
A Low Carb Chicken & Veg Soupvariable250 cals19g fat13g carbs

 

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lots of ideas for budget lunches

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