Meal Plan 3

And here we have our Third Meal Plan. Based around chorizo/salami, 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 made all the recipes, and I can assure you, both the gnocchi and the farl are wonderful.

Weekly Shopping List

You will need £21.57 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £17.02 – just £1.22 per person, per day.

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. Use the remaining milk in the porridge if you like.

priced at Asda, Oct 2023	you will need	left at the end of the week	Oct-23
value flour, 1.5kg			£0.70
value oats, 1kg			£0.90
granulated sugar, 1kg		470g, 56p	£1.19
litre vegetable oil		185ml, 34p	£1.85
2 tins value baked beans			£0.56
value loaf, 22 slices, wholemeal			£0.45
jar of value jam 28p/ lemon curd 65p / marmalade 55p		224g, 22p	£0.40
180g pkt dried mashed potato			£1.00
3 tins tomatoes, chopped or whole			£1.05
200g tom puree		102g, 33p	£0.65
200g pk value 10 cheese slices		3 slices, 19p	£0.65
200g salted peanuts		150g, 19p	£0.54
smartprice onions, 1kg		180g, 17p	£0.95
120g Asda pepperoni or any chorizo/salami at this price		20g, 18p	£1.10
2 tins chickpeas			£0.90
2.5kg smartprice potatoes		460g, 24p	£1.29
6 large free range eggs		1 egg, 31p	£1.85
400g swede, a large one is 80p, you’ll only need about half		400g, 32p	£0.65
2kg carrots		920g, 46p	£1.00
a cauliflower weighing 800g, including leaves and stem			£1.50
3 apples that you can cook with. Asda growers selection, 6 apples		3 apples, 47p	£0.95
packet of value custard			£0.30
litre UHT milk		500ml, 34p	£0.69
2 x sachets yeast		1 sachet, 22p	£0.45
Total		£4.55	£21.57
	food eaten	£17.02
Nutrition		£1.22 pppd
2000 plus 2500 calories per day
10% protein, 35% fat, 55% carbs, 25g 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 a total of 22 red, 29 orange, 3 green and 47 white, no purple portions. This provides, per person, a total of 7 portions of fruit and veg per day

 

Swaps and Substitutions – Prep for the week

• Make the jammy oat bars – they will keep well in a tin
• The soups can be made in advance and kept in the fridge, or frozen
• All the bakes can be made in advance, but the scones must be kept in the freezer as they stale quickly. The biscuits will last well in a tin
• Make the farl when you have time and you can keep it in the freezer ready for when you want it
• You can buy lemon curd, marmalade or value jam for around the same price. Choose whichever one you would like. Or spend a little more and get a chocolate spread
• If you really don’t like wholemeal bread, get a white loaf instead
• 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
• If you can get sharp cooking apples, Bramley’s by choice, use those
• UHT milk is listed to keep the price down. If you prefer fresh, it will cost more but substitute it if you wish

What will freeze this week

• Any of the soups will freeze
• Vegetable crumble freezes superbly
• The farl will freeze well

	breakfast	lunch	dinner
day 1	Baked beans on toast. Using 2 slices of bread each, and a tin of baked beans between 2 people	Cauliflower and chick pea soup	Gnocchi with tomato sauce
day 2	Porridge – use 100g oats per person	Salami & mixed vegetable soup with croutons	Vegetable crumble
day 3	Jammy oat bars.	Cauliflower and chick pea soup	Chorizo, chick peas and tomato in flat bread
day 4	Porridge – use 100g oats per person	Salami & mixed vegetable soup with croutons	Vegetable crumble
day 5	Baked beans on toast. Using 2 slices of bread each, and a tin of baked beans between 2 people	Egg sandwich using 1 egg and 2 slices of bread per person	Farl, sautéed onion, carrot, swede and chorizo
day 6	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	chip butty	Chorizo and roasted veg pizza
day 7	Jammy oat bars.	Meatless Sunday Lunch , crunchy roasties, crispy yorkies, mashed carrots and swede, cauli in white sauce	Oaty apple crumble and custard
	Cakes & Bakes	Oaty Biscuits, Jammy oat bars, Tomato  scones

Breakfast. 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

Day 3
Breakfast. 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

Day 6
Lunch. Chip butty – using 2 slices of bread each and 300g potatoes each, make some oven wedges, spicing them up with tandoori spice, curry powder or just black pepper if you like.  Sandwich in the bread with tomato sauce if you like it and have some.
Dinner. The plan allows for an entire pizza each, you may not want that much

Cakes and Bakes
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

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