Meal Plan Seven

Edited and refreshed in October 2022. You will need £17.48 at the checkout, with just £13.04 worth of food used during the week, or 93p pppd

This is our Seventh Meal Plan. As for all the others, 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 freezable, 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.

You will need to be accurate with your measuring with some ingredients, and can be more free-handed with others.

Prep for the week

  • The soups can be made when you have a moment and stored in the fridge or freezer
  • The scones can be made in advance, but store the in the freezer as they stale quickly
  • Make the wraps in one go and store in the freezer, wrapped well
  • All the main meals can be made in advance this week, except the dumplings, I’m not sure they would work. Store in the fridge or freezer

What will freeze this week

  • Any of the soups will freeze well
  • Wraps will freeze, but must be packaged well or they will dry out
  • All the main meals can be made and frozen this week, except the dumplings, I’m not sure they would work. 


  Breakfast Lunch Dinner
day 1 oats with milk, 100g oats & 100ml milk per person lentil and veg soup cottage pie
day 2 pancakes, 100g mixed veg mixed veg soup, bacon scone based pizza
day 3 oats with milk, 100g oats & 100ml milk per person leftover scone pizza lasagna
day 4 plain pancakes, jam, soft cheese lentil and veg soup Casserole of bacon, veg, toms, soft cheese
day 5 oats with milk, 100g oats & 100ml milk per person mixed veg soup, bacon spaghetti bolognese
day 6 plain pancakes, bacon veg pancake flatbreads lentil dumplings stuffed with bacon, tom sauce
day 7 oats with milk, 100g oats & 100ml milk per person veg pancake flatbreads oaty peach crumble, custard
Cakes & Bakes
oaty biscuits, plain scones with jam & soft cheese, the remaining half of the oaty peach crumble, pancakes & jam, pancakes or flatbread with sauted veg

Day 1. Make the breakfast oats with 100g oats and 100ml milk for each person. Add water to make it as thick or as runny as you like it. Add sugar if you want it.

Day 4. Using 100g flour per person, make pancakes as shown in the link. You can make flat crepe type ones, or thicker American type ones. Serve each portion with a tblsp jam and 25g soft cheese.

Day 6. Make pancakes as Day 4, omitting jam and cheese, adding 40g bacon per person. Chop the bacon into small pieces and crisp up in the pan after making the pancakes. Or crisp up the bacon first and either add it to the pancake batter, or set aside. Use the bacon fat to fry the pancakes in.

When making the flatbreads for Day 6, mix 100g flour with enough water to make a bread dough type consistency. Cover and leave for at least a couple of hours. Then follow the cooking method in the link. You can mix up enough for all the flatbreads for the week in 1 go, the dough will sit happily, covered, in the fridge until you need it. The flatbreads will stay soft for a day, so can be done the day before to be used at lunchtime. Keep them covered at all times, or they will dry out.

When making the dumplings, follow the recipe link, but use 90g lentils, not 100g, we don’t have enough left here

Bakes. When making the oaty biscuits, we don’t have enough here to use 200g of everything, use 120g instead

The link to the scones recipe is a raisin one, we don’t have any raisins in this plan, so just leave those out. Or if you have any in the cupboard, and want to use them, do, of course, feel free

Make the peach crumble using the apple crumble recipe link, substituting the peaches in a tin for the apples. Serve with the custard, saving half for the crumble leftovers if you want to.

As usual, use the 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.

Shopping List for the week

priced Oct22 at Asda you will need left at the end of the week Oct-22
2kg carrots, Asda SmartPrice (SP) 1.25kg 750g, 37p £0.98
2kg onions, Asda SmartPrice (SP) 1.4kg 600g, 29p £0.98
1.2kg white cabbage 800g 400g, 32p £0.96
value plain soft cheese, 200g 175g 25g, 14p £1.15
2.27 litres / 4 pints milk 1200ml 1070ml, 73p £1.55
cooking bacon, 500g     £0.75
20% fat 500g beef mince     £1.99
peach slices     £0.34
strawberry jam     £0.40
Asda veg oil, 1 litre 500ml 500ml, £1.20 £2.40
chopped toms, x 3     £0.84
180g instant mash 90g half the pack, 45p £0.90
red lentils, 500g     £1.15
value spaghetti, 500g 360g 140g, 8p £0.28
packet of value custard     £0.20
oats, 1kg     £0.70
white flour, 1.5kg x 2 2.22kg 780g, 30p £1.16
sugar, 1kg 250g 750g, 56p £0.75
Total £13.04   £4.44 £17.48
£0.93p pppd      
2000 plus 2500 calories per day      
12% protein, 22% fat, 64% 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, per person, a total of 17 portions of red, 55 orange, 11 green and 26 white. No purple. This gives a total of almost 8 portions of fruit and veg a day
Pinterest image for weekly meal plan 7