Meal Plan Four

Weekly Meal Planner

Meal Plan 4

As at the time of writing (late December 2018) you will need £15.86 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £12.85, so a shade less than £1 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 by mySupermarket, at Asda You will need left at the end of the week cost of leftovers Dec-18 Aug-16 Sep-14 Nov-13
a lemon £0.30 £0.34 £0.25 £0.32
500g dried butter beans £1.10 £1.00 £1.09
4 tins butter beans £1.56
500g parsnips £0.54 £0.54 £0.75 £0.75
2kg onions, Asda SmartPrice (SP) 800 1,200 £0.51 £0.85 £1.00 £0.60 £0.98
1 bulb garlic £0.20 £0.30 £0.25 £0.25
1kg carrots £0.65 £0.45 £0.83 £1.00
10 stock cubes 4 6 £0.23 £0.39 £1.00 £0.40 £0.20
SP self raising flour, 1.5kg 89g £0.45 £0.45 £0.45 £0.45
6 value pitta £0.49 £0.50 £0.49 £0.22
curry powder most of it, 50p £0.60 £0.75 £0.60 £0.69 £0.49
1 tin value tomatoes £0.28 £0.30 £0.31 £0.33
200g tube tomato puree freeze leftovers £0.37 £0.35 £0.35 £0.35
SP potatoes, 2.5kg £1.25 £1.29 £1.50 £1.18
frozen peas, 1kg 845 155 £0.04 £0.72 £0.78 £0.98 £1.00
vegetable oil, 1 litre 38 £0.04 £1.09 £1.05 £1.25 £1.25
granulated sugar, 1kg 340 660 £0.43 £0.65 £0.45 £0.79 £0.88
2 tins value sweetcorn, or 1kg frozen £0.95 £0.70 £0.70 £0.70
2 litres UHT milk or 4 pints fresh £1.04 £0.98 £1.00 £1.06
value oats, 1 kg £0.75 £0.75 £0.75 £0.75
value raisins, 500g £1.00 £0.84 £0.84 £0.84
vanilla extract most of it, can be omitted,80p £0.90 £1.00 £0.90 £0.89 £0.84
value mixed herbs most of them, 20p £0.25 £0.30 £0.25 £0.25 £0.25
2 x 7g sachets yeast £0.28 £0.28 £0.28 £0.28
Total £12.85 £3.01 £3.01 £15.86 £15.20 £15.60 £15.46
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

 

[click_to_tweet tweet=”This weekly meal plan is based around butter beans, oats and parsnips. Just £12.85 to feed 2 adults well, all week” quote=”This weekly meal plan is based around butter beans, oats and parsnips. Just £12.85 to feed 2 adults well, all week”]

[social_warfare]

Weekly Meal Plan 4