Meal Plan 4
As at the time of writing (early October 2023) you will need £23.37 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £18.38, so £1.31 a day per person, and you still have some supplies to start you off for next weeks shopping
It would probably be useful to make the Herb Bread and Carrot & Raisin Loaf in advance at a convenient time to you, portion them and freeze them, or wrap them well so they don’t dry out during the week.
Get raisins if you can, otherwise any dried fruit at this price level. Raisins give you a purple portion
| priced at Asda October 2023 | You will need | left at the end of the week | Oct-23 |
| a lemon | £0.30 | ||
| 500g dried butter beans | |||
| 4 tins butter beans | £2.00 | ||
| 500g parsnips | £0.60 | ||
| 1kg onions, red or white | 800 | 200g, 19p | £0.95 |
| 1 bulb garlic, pk of 3 | 2 bulbs, 50p | £0.75 | |
| 1kg carrots | £0.50 | ||
| 10 stock cubes | 4 | 6, 54p | £0.90 |
| SP self raising flour, 1.5kg | 89g, 4p | £0.70 | |
| 6 value pitta | £0.50 | ||
| curry powder | most of it, £1 | £1.30 | |
| 1 tin value tomatoes | £0.35 | ||
| 200g tube tomato puree | freeze leftovers | £0.65 | |
| SP potatoes, 2.5kg | £1.50 | ||
| frozen peas, 1kg | 845 | 155g, 22p | £1.40 |
| vegetable oil, 1 litre | 38g, 7p | £1.85 | |
| granulated sugar, 1kg | 340 | 660g, 78p | £1.19 |
| 2 tins value sweetcorn, or 1kg frozen | £1.70 | ||
| 2 litres UHT milk or 4 pints fresh | £1.45 | ||
| value oats, 1 kg | £0.90 | ||
| value raisins, 500g | £1.50 | ||
| vanilla extract, 35ml | most of it, can be omitted, £1.30 | £1.45 | |
| value mixed herbs | most of them, 35p | £0.48 | |
| 2 x 7g sachets yeast | £0.45 | ||
| Total | £18.38 | £4.99 | £23.37 |
| £1.31 pppd |
| Nutrition | ||||
| 2000 plus 2500 calories per day | ||||
| 9% protein, 37% fat, 54% carbs, 26g 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 7 red, 22 orange, 50 green and 64 white, 25 purple portions. This provides, per person, a total of 11 portions of fruit and veg per person, per day | ||||
| breakfast | lunch | dinner | |
| day 1 | Granola | Butter beans with sauted mixed veg | Vegetable casserole and dumplings |
| day 2 | Carrot & raisin loaf | Pea Soup with Tomato scone or Herb bread | Butter bean and vegetable curry |
| day 3 | Granola | Butter bean pate with pitta | Vegetable casserole and dumplings |
| day 4 | Carrot & raisin loaf | Spiced parsnip soup with Tomato scone or Herb bread | Sweetcorn fritters, peas and oven wedges |
| day 5 | Granola | Pea Soup with Tomato scone or Herb bread | Butter bean and vegetable curry |
| day 6 | Granola | Butter bean pate with pitta | Sweetcorn fritters, peas and oven wedges |
| day 7 | rosti (pots, onions) with sweetcorn | Spiced parsnip soup with Tomato scone or Herb bread | Gigantes plaki and pitta |
| Cakes & Bakes | Tomato scones, use with soup Flapjacks, Herb bread, use with soup,Pancakes with lemon and sugar |
||
The granola makes 1.7kg of mix. You can be as generous as you like with the portions, the limiting factor will be any milk available. I like it just spooned up dry as a snack. If you and the 2nd person need 2000 and 2500 calories, you may well need to use all of the mix during the week. If you want to make the 12 portions mentioned in the recipe, so keeping it for next week as well, or spreading it over more people, 1.7kg/12 is just over 140g per portion, 340 calories including milk
You could just mix the oats and raisins together and use as a muesli, maybe making half as granola, half as muesli
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