Meal Plan One
As at 4th December 2018, you will need £16.19 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £14.44 or £1.03, per person, per day.
This plan was first written in Jun 2013, and now, over 5 years later, I’m delighted that it still adds up and that you can still eat for £1 a 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.
| Priced at Asda December 2018 | you will need | left at the end of the week | Dec-18 | Nov-17 | Aug-16 | Jun-15 | Aug-14 | Jun-13 |
| litre SP UHT milk | a litre | £0.52 | £0.57 | £0.49 | £0.49 | £0.49 | £0.53 | |
| 6 medium free range eggs | 6 eggs | £0.89 | £0.89 | £0.85 | £0.70 | £0.97 | £1.00 | |
| 600g cooking bacon | 500g | 100g, 11p | £0.67 | £0.57 | £0.57 | £0.80 | £0.75 | £0.81 |
| 2kg onions | 2kg | £1.50 | £0.44 | £1.00 | £1.07 | £1.08 | £0.98 | |
| 1kg carrots | 1kg | £0.65 | £0.45 | £0.45 | £0.57 | £0.83 | £0.80 | |
| 2.5kg potatoes | 1.6kg | 890g, 46p | £1.30 | £1.25 | £1.29 | £1.38 | £1.50 | £1.18 |
| 1kg frozen peas | 1kg | £0.72 | £0.76 | £0.76 | £0.78 | £0.98 | £0.98 | |
| value range tin sweetcorn | the tin | £0.35 | £0.35 | £0.35 | £0.35 | £0.35 | £0.32 | |
| Asda SP 400g passata or tomatoes | the tin | £0.28 | £0.34 | £0.30 | £0.31 | £0.31 | £0.29 | |
| Asda SP 500g raisins or mixed fruit | 500g | £1.39 | £1.59 | £0.84 | £0.84 | £0.84 | £0.84 | |
| 1.5kg value sr flour | 1.4kg | 95g, 3.2p | £0.45 | £0.52 | £0.45 | £0.45 | £0.45 | £0.45 |
| 800g value wholemeal loaf | the loaf | £0.55 | £0.59 | £0.50 | £0.40 | £1.00 | £0.47 | |
| 500g granulated sugar | 500g | £0.65 | £0.64 | £0.45 | £0.49 | £0.79 | £0.88 | |
| 500g Asda red lentils | 500g | £1.15 | £0.75 | £1.13 | £1.09 | £1.00 | £1.00 | |
| Asda SP 200g salted peanuts | 150g | 50g, 12p | £0.48 | £0.48 | £0.48 | £0.48 | £0.48 | £0.48 |
| 1 litre veg oil | 855ml | 145ml, 16p | £1.09 | £1.09 | £1.05 | £0.99 | £1.25 | £1.35 |
| 500g I can’t believe it tastes so good | 205g | 295g, 59p | £1.00 | £1.00 | £0.80 | 45p,250g, Best for Baking | £0.45 | £1.10 |
| 1kg value Oats | 860g | 140g, 10.5p | £0.75 | £0.75 | £0.75 | £0.75 | £0.75 | £0.75 |
| Good and balanced 500g dried chickpeas | 500g | £1.15 | £0.75 | £1.12 | £0.95 | £0.95 | £0.95 | |
| Asda SP tomato ketchup | most of it, 20p | £0.38 | £0.38 | £0.36 | £0.36 | £0.18 | ||
| Asda marmalade | 270g | 170g, 10.4p | £0.27 | £0.27 | £0.27 | £0.27 | £0.27 | £0.27 |
| Total | £14.44 | £1.75 | £16.19 | £14.43 | £14.26 | £13.97 | £15.49 | £15.61 |
| £1.03 per person, per day | ||||||||
| Nutrition | ||||||||
| 2000 plus 2500 calories per day | ||||||||
| 11% protein, 35% fat, 54% carbs, 28g 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 2.5 portions of red, 21 orange, 6 green and 34 white and 12 purple. This gives a total of almost 11 portions of fruit and veg a day each | ||||||||
| breakfast | lunch | dinner | |
| day 1 | Raisin Pancakes | Lentil soup | Chickpea Crumble |
| day 2 | 1 egg, 1 toast, 1 toast and marmalade with spread | Hoummous and grated carrot sandwich | Potato, sweetcorn and onion cakes |
| day 3 | 100g porridge person, made with total of 250ml milk, sugar to taste | Carrot & Lentil Soup | Falafel & Grated Carrot Salad |
| day 4 | Raisin Pancakes | Hoummous & grated carrot sandwich | Rosti made with potato, onion, peas and bacon |
| day 5 | 1 egg, 1 toast, 1 toast and marmalade with spread | Lentil Soup | Chole & Nan |
| day 6 | bacon sandwich, butter and ketchup. Use 2 slices bread and 100g bacon per person and as much ketchup as you like | Carrot & Lentil Soup | Sweetcorn Fritters, Oven Wedges & Peas |
| day 7 | 100g porridge per person, made with total of 250ml milk, sugar to taste | Bacon &Sweetcorn Pie, Mash & Peas. Pudding of Marmalade Baked Sponge | Pea Soup |
| Cakes & Bakes | Fruit Loaf Fruity Scones Oaty Biscuits |
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 😉
An optional 8th day using most of the leftovers
