cheap family recipes
feed a family of 4 for (just over) £100 a month
Meal Plan Two
This monthly meal plan is vegan, with a little fresh fruit each day and a total of 6.5 portions of fruit and vegetables each per day. It is for 4 people, including 2 teenagers.
This nutrition article should also answer some of your questions about your family’s diet.
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. Please note that I have changed the chickpeas to Laila brand as the Laila chickpeas are half the price of the type we were using, but they are in a 2kg pack. We only need 1kg for the whole of the month.
As at the end of November 2022, you will need £74.54 at the checkout for week 1, £36.76 for week 2, £35.41 for week 3 and £22.66 for week 4 and part of week 5, a total of £169.37 and 31 days – £1.37 per person, per day. I have upped the weekly fruit allowance to £8.
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!
Shopping List for Meal Plan 2, Week 1 27Nov22 Needed at the till
Fresh
2 Smart Price lemons £1.58
300g fresh ginger £1.85
400g fresh Smart Price mushrooms £1.20
700g swede £0.65
2 x 200g Smart Price peanuts £0.92
800g butternut squash £0.90
200g brazil nuts £2.40
3 x 150g walnut pieces £3.90
3 x 150g pumpkin seeds £3.30
2kg Smart Price onions £1.30
2 x 500g Smart Price raisins £2.50
2kg carrots £0.98
2.5kg potatoes £1.25
fruit of your choice £8
Frozen
1kg sweetcorn £1.60
680g frozen roasting parsnips £1.80
2 x 1kg peas £2.50
Tins, Jars & Cooking
100g garlic powder £1.00
100g garam masala £1.00
100g chilli powder £1.00
oregano 12g £0.60
tomato puree 142g £0.60
200g creamed coconut £1.00
340g olives stuffed with garlic £1.05
250ml balsamic vinegar £1.00
3 x baked beans £0.75
1 x kidney beans £0.33
3 litre vegetable oil £6.40
240g yeast extract £2.00
6 x plum tomatoes £1.68
mustard powder £1.75
Packets & cereals
500g green lentils £1.30
1 x 500g pasta shapes £0.41
500g red lentils £1.15
1 x Thomas Allinson Dried Active Yeast (125g) £1.25
2kg Silver Spoon Granulated Sugar £1.80
1kg Laila chickpeas £2.50
2 x 1.5kg self raising flour £1.16
1kg Smart Price rice £0.48
4 x 1.5kg bread flour £4.20
2 x 750g ready oats £3.50
Total £75.54
| Shopping List for Meal Plan 2, Week 2 | 27Nov22 Needed at the till |
|---|---|
| Fresh | |
| 2 x 200g smart price peanuts | £0.92 |
| 1kg raisins | £2.50 |
| 1kg carrots | £0.49 |
| 5kg potatoes | £2.50 |
| 4kg onions | £2.60 |
| fruit of your choice | £8.00 |
| Frozen | |
| 850g spinach | £1.50 |
| 2 x 1kg peas | £2.50 |
| Tins, Jars & Cooking | |
| 1 x roasted red peppers 480g | £1.70 |
| sun dried tomatoes 280g | £2.20 |
| 2 x kidney beans | £0.66 |
| yeast extract 240g | £2.00 |
| 4 x plum tomatoes | £1.12 |
| Packets & Cereals | |
| 1 x 100g garlic powder | £1.00 |
| self raising flour 1.5kg | £0.58 |
| 1kg rice | £0.48 |
| 2 x strong bread flour 1.5kg each | £2.10 |
| 2 x ready oats 750g each | £3.50 |
| pasta shapes 500g | £0.41 |
| Total | £36.76 |
| Shopping List for Meal Plan 2, Week 3 | 27Nov22 Needed at the till |
|---|---|
| Fresh | |
| 1 x 200g smart price peanuts | £0.46 |
| brazil nuts 200g | £2.40 |
| pumpkin seeds 150g | £1.10 |
| 500g raisins | £1.25 |
| 1kg carrots | £0.49 |
| 2.5kg potatoes | £1.25 |
| fruit of your choice | £8.00 |
| Frozen | |
| 1kg peas | £1.25 |
| Tins, Jars & Cooking | |
| tomato puree 200g | £0.60 |
| vegetable oil 3 litre | £6.40 |
| yeast extract 240g | £2.00 |
| 6 x plum tomatoes | £1.68 |
| red kidney beans | £0.33 |
| Packets & Cereals | |
| Allinson yeast 125g | £1.25 |
| 1 x Smart Price rice (1kg) | £0.48 |
| 2 x self raising flour 1.5kg | £1.16 |
| pasta shapes 500g | £0.41 |
| 2 x self raising flour 1.5kg each | £0.90 |
| 3 x strong bread flour 1.5kg each | £3.15 |
| ready oats 750g | £1.75 |
| Total | £35.41 |
Monday Breakfast  | Brazil nut and pumpkin seed spread on toast |
Monday Lunch  | tomato houmous sandwich |
Monday Dinner | pea risotto |
Tuesday Breakfast | porridge |
Tuesday Lunch | walnut spread sandwich |
Tuesday Dinner | spicy bean burgers |
| Wednesday Breakfast | Brazil nut and pumpkin seed spread on toast |
Wednesday Lunch | houmous sandwich |
Wednesday Dinner | moroccan rice |
| Thursday Breakfast | porridge |
Thursday Lunch  | red pepper houmous sandwich |
Thursday Dinner | calzone |
| Friday Breakfast | Brazil nut and pumpkin seed spread on toast |
Friday Lunch  | tangy bean pate sandwiches |
Friday Dinner | winter squash risotto |
| Saturday Breakfast | porridge |
Saturday Lunch  | rice salad |
Saturday Dinner | saag aloo |
| Sunday Breakfast | Brazil nut and pumpkin seed spread on toast |
Sunday Lunch | vegetable soup |
Sunday Dinner | nut roast with bubble and squeak |
Weekly Bread - 4 loaves and a carrot loaf | A batch of 5 loaves including a carrot loaf |
Weekly Bread - 4 loaves and a ginger syrup loaf | A batch of 5 loaves including a ginger syrup loaf |
| Shopping List for Meal Plan 2, Week 4 | 27Nov22 Needed at the till |
|---|---|
| Fresh | |
| butternut squash 800g | £0.90 |
| 2kg onions | £1.30 |
| 1kg carrots | £0.49 |
| 2.5kg potatoes | £1.25 |
| fruit of your choice top to last 10 days | £11.42 |
| Tins, Jars & Cooking | |
| 2 x plum tomatoes | £0.56 |
| 2 x red kidney beans | £0.66 |
| Packets & Cereals | |
| 1kg smart price rice | £0.48 |
| 2 x strong bread flour 1.5kg each | £2.10 |
| 2 x ready oats 750g | £3.50 |
| Total | £22.66 |
| Monday Breakfast | Brazil nut and pumpkin seed spread on toast |
| Monday Lunch | houmous sandwich |
Monday Dinner | onion tart tatin |
| Tuesday Breakfast | porridge |
Tuesday Lunch | red lentil pate sandwich |
Tuesday Dinner | red pepper pasta |
| Wednesday Breakfast | Brazil nut and pumpkin seed spread on toast |
| Wednesday Lunch | tangy bean pate sandwich |
| Wednesday Dinner | moroccan rice |
| The recipes in this table aren't all ready yet, so if you click on them, they may not be right | |
 | Fruit |
 | Tomato Relish |
 | Lemon Cordial |
 | Doughnuts |
 | Coconut Rice Pudding |
 | Butternut Squash Tart |
 | Red Pepper Hummus |
 | French Dressing |
Make 3 batches in the month. Serve as a snack with red pepper houmous.  | Sunshine Scones |
 | Boodle Biscuits |
 | Raisin Scones |
| Walnut Spread |
 | Potato Wedges |
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