cheap family recipes 

feed a family of 4 for (just over) £100 a month

Meal Plan Two

This nutrition article should also answer some of your questions about your family’s diet.

Meal Plan 2 is vegan, with a little fresh fruit each day and a total of 6.5 portions of fruit and vegetables each per day.

I would soak and cook all the chickpeas in one go if you can, then either make up the 4 different flavours of hummus or freeze the cooked chickpeas in the amounts needed

As at January 2020, you will need £58.46 at the checkout for week 1, £29.76 for week 2, £25.63 for week 3 and £18.21 for week 4 and part of week 5, a total of £132.06 and 31 days

Each week, for 4 weeks, you will need to make a batch of 5 loaves of bread, including 1 carrot loaf, and a batch of 5 loaves including one ginger syrup loaf.

In addition, in weeks 1 and 3, you will need to make a batch of 4 loaves. Allow the loaves to cool and firm up, then slice, wrap and freeze, ready for when you need them. I’ve found bread slices best on the following day

If you spot any mistakes, I’ll be glad if you let me know – Thanks! 

Monday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread, on toast
Monday Lunch
houmous
houmous sandwich
Monday Dinner
pasta funghi
pasta funghi
Tuesday Breakfast
porridge
porridge
Tuesday Lunch
walnut butter
walnut and pumpkin seed spread sandwich
Tuesday Dinner
panzanella
panzanella
Wednesday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread,on toast
Wednesday Lunch
pasta salad
pasta salad
Wednesday Dinner
curry in a hurry
bean curry in a hurry
Thursday Breakfast
porridge
porridge
Thursday Lunch
tangy bean pate
tangy bean pate sandwich
Thursday Dinner
sweetcorn fritters
sweetcorn fritters and potato wedges
Friday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread, on toast
Friday Lunch
red pepper hummus
red pepper houmous sandwich
Friday Dinner
shepherdless pie
shepherdless pie
Saturday Breakfast
fruity pancakes
breakfast pancakes
Saturday Lunch
spicy pea soup
velvety pea soup
Saturday Dinner
calzone
calzone
Sunday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread, on toast
Sunday Lunch
swede cloddies
swede cloddies
Sunday Dinner
tomato and olive pudding
tomato & olive pudding or pie
Weekly Bread - 4 loaves
home made bread
A batch of 4 loaves
Weekly Bread - 4 loaves and a carrot loaf
carrot bread
A batch of 5 loaves including a carrot loaf
Weekly Bread - 4 loaves and a ginger syrup loaf
ginger loaf
A batch of 5 loaves including a ginger syrup loaf

Shopping List for Meal Plan 2, Week 12020 Needed at the till
Fresh
2 Smart Price lemons£1.38
300g fresh ginger £1.50
400g fresh Smart Price mushrooms£1.00
700g swede£0.50
2 x 200g Smart Price peanuts£1.44
800g butternut squash£1.01
200g brazil nuts£2.19
2 x 150g walnut pieces£5.37
3 x 150g pumpkin seeds£2.70
2kg Smart Price onions£1.20
2 x 500g Smart Price raisins£2.95
2kg carrots£1.10
2.5kg potatoes£1.25
3 garlic bulbs£0.50
fruit of your choice£4.20
Frozen
1kg sweetcorn£0.99
680g frozen roasting parsnips£1.20
2 x 1kg peas£1.36
Tins, Jars & Cooking
100g garam masala£1.00
100g chilli powder£0.75
oregano 12g£0.59
tomato puree 200g£0.34
200g creamed coconut£1.00
340g olives stuffed with garlic£0.59
250ml balsamic vinegar£0.59
2 x baked beans - 4 tins for £1£1.00
kidney beans£0.30
3 litre vegetable oil£2.98
240g yeast extract £1.98
6 x plum tomatoes£1.68
mustard powder£1.35
Packets & cereals
500g green lentils£1.15
2 x 500g pasta shapes£0.58
500g red lentils £1.00
1 x Thomas Allinson Dried Active Yeast (125g)£1.00
2kg Silver Spoon Granulated Sugar£1.30
500g chickpeas £1.15
2 x 1.5kg self raising flour£0.90
1kg Smart Price rice£0.45
4 x 1.5kg bread flour£2.40
2 x 750g ready oats£2.54
Total£58.46

 

Monday Breakfast
peanut and pumpkin seed butter in a small white dish
brazil nut and pumpkin seed spread on toast
Monday Lunch
onion houmous
roasted onion houmous sandwich
Monday Dinner

lunch time risotto
pea and sun-dried tomato risotto
Tuesday Breakfast
porridge
porridge
Tuesday Lunch
walnut butter
walnut and pumpkin seed spread sandwich
Tuesday Dinner
spicy bean burger
spicy bean burgers
Wednesday Breakfast
peanut and pumpkin seed butter in a small white dish
brazil nut and pumpkin seed spread on toast
Wednesday Lunch
red lentil pate
red lentil pate sandwich
Wednesday Dinner
sweetcorn fritters
sweetcorn fritters
Thursday Breakfast
porridge
porridge
Thursday Lunch
tangy bean pate
tangy bean pate sandwich
Thursday Dinner
calzone
calzone
Friday Breakfast
peanut and pumpkin seed butter in a small white dish
Brazil nut and pumpkin seed spread on toast
Friday Lunch
red pepper hummus
red pepper houmous sandwich
Friday Dinner
shepherdless pie
shepherdless pie
Saturday Breakfast
peanut and pumpkin seed butter in a small white dish
Brazil nut and pumpkin seed spread on toast
Saturday Lunch
lunch time rice salad
rice salad
Saturday Dinner
saag aloo
saag aloo
Sunday Breakfast
porridge
porridge
Sunday Lunch
soup
vegetable soup
Sunday Dinner
nut roast
nut roast with bubble and squeak
Weekly Bread - 4 loaves and a carrot loaf

carrot bread
A batch of 5 loaves including a carrot loaf
Weekly Bread - 4 loaves and a ginger syrup loaf
ginger loaf
A batch of 5 loaves including a ginger syrup loaf
Shopping List for Meal Plan 2, Week 22020 Needed at the till
Fresh
1 x 200g smart price peanuts£0.48
1kg raisins£2.95
1kg carrots£0.55
5kg potatoes£2.50
4kg onions£2.40
fruit of your choice£4.20
Frozen
850g spinach£1.25
2 x 1kg peas£1.36
Tins, Jars & Cooking
2 x roasted red peppers 480g£2.90
sun dried tomatoes 280g£1.09
2 x kidney beans£0.60
yeast extract 240g£1.98
4 x plum tomatoes£1.12
Packets & Cereals
self raising flour 1.5kg£0.45
1kg rice£0.45
2 x strong bread flour 1.5kg each£1.20
2 x ready oats 750g each£2.54
pasta shapes 500g£0.29
Total£29.76
Monday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Monday Lunch
houmous
houmous sandwich
Monday Dinner
tarte tatin
onion tart tatin
Tuesday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Tuesday Lunch
tangy bean pate
tangy bean pate sandwich
Tuesday Dinner
pasta red pepper
red pepper pasta
Wednesday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Wednesday Lunch
pasta salad
pasta salad
Wednesday Dinner
curry in a hurry
bean curry
Thursday Breakfast
porridge
porridge
Thursday Lunch
red lentil pate
red lentil pate sandwich
Thursday Dinner
panzanella
panzanella
Friday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Friday Lunch
walnut butter
walnut spread sandwich
Friday Dinner
shepherdless pie
shepherdless pie
Saturday Breakfast
fruity pancakes
breakfast pancakes
Saturday Lunch
green pea soup
green pea soup
Saturday Dinner
calzone
calzone
Sunday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Sunday Lunch
swede cloddies
cloddies
Sunday Dinner
tomato and olive pudding
tomato & olive pudding
Weekly bread - 4 loaves
home made bread
Weekly bread - 4 loaves
Weekly bread - 4 loaves and a carrot loaf
carrot bread
A batch of 5 loaves including a carrot loaf
Weekly bread - 4 loaves and a ginger syrup loaf
ginger loaf
A batch of 5 loaves including a ginger syrup loaf
Shopping List for Meal Plan 2, Week 32020 Needed at the till
Fresh
1 x 200g smart price peanuts£0.48
brazil nuts 200g£2.19
pumpkin seeds 150g£0.90
500g raisins£1.59
1kg carrots£0.55
2.5kg potatoes£2.50
fruit of your choice£4.20
Frozen
1kg peas£0.68
Tins, Jars & Cooking
tomato puree 200g£0.34
baked beans - bought in pack of 4 in week 1
sun dried tomatoes 280g£1.09
vegetable oil 3 litre£2.98
yeast extract 240g£1.98
6 x plum tomatoes£1.68
red kidney beans£0.30
Packets & Cereals
Allinson yeast 125g£1.00
self raising flour 1.5kg£0.45
pasta shapes 500g£0.29
2 x self raising flour 1.5kg each£0.90
3 x strong bread flour 1.5kg each£1.80
ready oats 750g£1.27
Total£25.63
Monday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Monday Lunch
tomato houmous
tomato houmous sandwich
Monday Dinner
risi e bisi vegan
pea risotto
Tuesday Breakfast
porridge
porridge
Tuesday Lunch
walnut butter
walnut spread sandwich
Tuesday Dinner
spicy bean burger
spicy bean burgers
Wednesday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Wednesday Lunch
houmous
houmous sandwich
Wednesday Dinner
moroccan rice
moroccan rice
Thursday Breakfast
porridge
porridge
Thursday Lunch
red pepper hummus
red pepper houmous sandwich
Thursday Dinner
calzone
calzone
Friday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Friday Lunch
tangy bean pate
tangy bean pate sandwiches
Friday Dinner
butternut squash risotto
winter squash risotto
Saturday Breakfast
porridge
porridge
Saturday Lunch
lunch time rice salad
rice salad
Saturday Dinner
saag aloo
saag aloo
Sunday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Sunday Lunch
green pea soup
vegetable soup
Sunday Dinner
nut roast
nut roast with bubble and squeak
Weekly Bread - 4 loaves and a carrot loaf
carrot bread
A batch of 5 loaves including a carrot loaf
Weekly Bread - 4 loaves and a ginger syrup loaf
ginger loaf
A batch of 5 loaves including a ginger syrup loaf
Shopping List for Meal Plan 2, Week 42020 Needed at the till
Fresh
butternut squash 800g£1.01
2kg onions£1.20
1kg carrots£0.55
2.5kg potatoes£2.50
fruit of your choice top to last 10 days£6.00
Tins, Jars & Cooking
2 x plum tomatoes£0.56
2 x red kidney beans£0.60
Packets & Cereals
500g chickpeas£1.15
2kg smart price rice£0.90
2 x strong bread flour 1.5kg each£1.20
2 x ready oats 750g£2.54
Total£18.21
Monday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Monday Lunch
houmous
houmous sandwich
Monday Dinner
tarte tatin
onion tart tatin
Tuesday Breakfast
porridge
porridge
Tuesday Lunch
red lentil pate
red lentil pate sandwich
Tuesday Dinner
pasta red pepper
red pepper pasta
Wednesday Breakfast
brazil nut butter
Brazil nut and pumpkin seed spread on toast
Wednesday Lunch
tangy bean pate
tangy bean pate sandwich
Wednesday Dinner
moroccan rice
moroccan rice

 

The recipes in this table aren't all ready yet, so if you click on them, they may not be right
a pile of orangesFruit
tomato chutneyTomato Relish
a glass of home made lemonadeLemon Cordial
a plate of doughnutsDoughnuts
a dish of rice puddingCoconut Rice Pudding
a  slice of butternut squash tartButternut Squash Tart
a small dish of red pepper hummusRed Pepper Hummus
a small pot of French dressingFrench Dressing
Make 3 batches in the month. Serve as a snack with red pepper houmous.
plate of savoury scones
Sunshine Scones
a plate of raisin biscuitsBoodle Biscuits
a plate of raisin sconesRaisin Scones
a slice of walnut butter on toastWalnut Spread
a dish of potato wedges Potato Wedges

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Take care of your family and your budget

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