Weekly Meal Plan Eleven
For this, our eleventh weekly meal plan for 2 adults, we base it around a whole chicken, bacon and lots of vegetables.
As at 11th February 2019, you will need £20.28 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £16.74 or £1.19, per person, per day.
This is a little more than our usual amount and part of this is the calories. I do these 2 person plans to provide 2000 and 2500 calories a day. To get these calories, I had to add three more extras in the cakes and bakes. Reviewing the weekly meal plan, and the meals and snacks suggested, I’m not completely convinced those extras will be needed, it seems too much. So, if you use this plan, keep that in mind
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 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 😉
For this, and 2 other plans, I’m basing the weekly meal plan around one of the items that are available on a 3 for £10 offer and pricing that item accordingly
|3 joints for £10 – chicken. Priced at Asda February 2019|
|Item||You will need||Left at the end of the week||Feb-19|
|medium chicken 1.6kg||£3.33|
|risotto rice, 500g||240g||260g, £1.19||£2.29|
|160g grana padano||112g||48g, 60p||£2.00|
|tin mushroom soup||£0.39|
|flour, smartprice, self raising, 1.5kg||£0.45|
|onions, 1 kg||650g||350g, 23p||£0.65|
|carrots, 1 kg||500g||500g, 33p||£0.65|
|value oats, 1kg||810g||190g, 14p||£0.75|
|2.27 litres milk||£1.00|
|tomato puree, 200g||176g||24g, 4p||£0.37|
|bread, smartprice, 800g||£0.55|
|rapeseed oil, 1 litre||700ml||300g, 33p||£1.09|
|sugar, 1kg||365g||635g, 41p||£0.64|
|Brilliantly Buttery Spread, 500g||350g||150g, 27p||£0.90|
|packet of value stuffing||£0.25|
|Grand Total||£16.74, £1.19 pppd||£3.54||£20.28|
|2000 and 2500 per day|
|13% protein, 39% fat, 43% carbs, 21g fibre pppd|
|Govt. recommendations 10-35% protein, 20-35% fat, 45-65% carb, 25g fibre pppd|
|This plan has, per person, a total of 5 portions of fruit and veg per person|
|Sunday||bacon sandwich||pea hummus sandwich||roast chicken, roasties, stuffing, mashed carrot & swede, peas|
|Monday||porridge||chicken paste sandwich||chicken tart, oven wedges, fried white cabbage|
|Tuesday||marmalade pancakes||chicken stock soup||chicken risotto|
|Wednesday||porridge||pea hummus sandwich||chicken and mushroom shepherds pie, with swede and potato mash, cabbage|
|Thursday||marmalade pancakes||chicken paste sandwich||chicken tart, oven wedges, fried white cabbage,peas|
|Friday||porridge||chicken stock soup||chicken risotto, add half the tin of soup|
|Saturday||bacon pancakes||scraps soup||chicken and mushroom shepherds pie, with swede and potato mash|
|cakes and bakes – oaty biscuits , tomato scones, marmalade oat bar, cheesy pancakes, roasted veg and flatbreads|
Sunday – Breakfast – use 150g bacon and grill it until crispy. Spread 4 slices of bread with Buttery. If you have tomato ketchup in the cupboard, great, use that. If not, you might like a squeeze of tomato puree, a tblsp between the 2 of you.
For the roast chicken lunch, use 200g of chicken, 500g potatoes roasted (season and oil them), half the packet of stuffing. Mash together 150g carrot and 150g swede, serve with 150g peas
Later, when it’s cooled, strip all the meat off the chicken,keep it in the fridge and simmer the carcass and any remaining juices in 2 litres of water for a couple of hours, with a couple of bay leaves if available. Use the stock in the risotto and soup this week.
Tea – For the pea hummus, whizz together 150g cooked peas, the drained chickpeas, the zest and juice of half the lemon and 60ml oil. Season well with salt and pepper. Use half in lunchtime sandwiches today, and the remaining half on Wednesday. You might not need all of it, in which case , save it for extras
Monday – Make the porridge for two using 120g oats and 250ml milk. Use as much sugar as you like
For the chicken paste, follow the recipe, but substitute a tblsp of tomato puree for the sun dried tomatoes as we have none on the shopping list this week. Plus use a little lemon zest and juice in place of the preserved lemon. Spread the paste on both slices of bread and add grated carrot between, use 100g carrot between the 2. Use half the paste today, and half on Thursday
For dinner, make a chicken tart. Line a 20cm tart tin using oil pastry. For the filling, saute an onion, with 160g diced carrot, add 130g chopped chicken and half the tin of soup. Although there is no egg to bind here, the filling will hold together enough to eat it. Pile the filling into the case and bake at 180c for about half an hour. Serve with 200g shredded white cabbage, stir fried using Buttery and oil, plus 100g peas mixed through the cabbage. Serve half the tart today and the remaining half on Thursday
Tuesday – the pancakes are the same as these ones, but we have no fruit this week. So make them as the recipe, just leaving out the fruit and top with 45g marmalade between you, or maybe even mix the marmalade into the batter. Or if you have dried fruit in the cupboard, you can use that.
For the soup, use half a litre of the stock, Saute 100g onion, 600g potatoes, 200g carrots, 200g swede, 2 tblsps tomato puree in 2 tblsp oil. Simmer the vegetables in the stock until cooked through. Add more water until it is the thickness that you like. If you like a smooth soup, whizz it now. Add 200g chicken scraps. Serve half the soup now and half on Friday
For dinner today, we have a chicken and pea risotto. A really good dish to have under your belt. A risotto can use up all manner of bits and pieces. For this version, as well as the ingredients in the recipe. Either make the quantities as in the recipe today and again on Friday. Or double up and keep half in the fridge for Friday.
Wednesday – for the chicken and mushroom ‘shepherds’ pie today use the following. For the base, saute 200g onion, mix with 400g chopped chicken, 100g crisped up bacon and half the tin of mushroom soup. Top with 300g potato, 200g swede all mashed together with 2 tblsp Buttery. Use half today and half on Saturday. Serve with 100g peas on each day.
Saturday – for the bacon pancakes, make pancakes as Tuesday, except today you have 150g bacon and a tblsp tomato puree. You can crisp up the bacon and mix it into the batter or serve it on top. Similarly, either mix the tomato puree into the batter, or spread it on the cooked pancakes. Cook the pancakes in half Buttery and half oil
For the lunch time soup, see what vegetables you have left and use some to make soup with the remaining stock. Add any chicken scraps leftover
Cakes and Bakes
For cheesy pancakes, make plain pancakes and sprinkle the top whilst they are cooking and still unset with 30g cheese
For the flatbreads and roasted veg, roast together 100g onion, 190g carrots and 150g swede, seasoned and oiled. Cook half the pack of stuffing. Cook 200g peas. Mash the roasted veg together and stir through the peas after squashing them a bit. Then cut the stuffing into small pieces and stir that though the veg. Season well. When you want some, use some of 150g flour to make a flatbread or two and top with some of the veg. Or use all the flour to make flatbreads in one go and store in the freezer
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