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 and pumpkin seed spread, on toast |
| Lunch | houmous sandwich |
| Dinner | pasta funghi |
| Tuesday Breakfast | porridge |
| Lunch | walnut and pumpkin seed spread sandwich or toast |
| Dinner | panzanella |
| Wednesday Breakfast | Brazil nut and pumpkin seed spread,on toast |
| Lunch | pasta salad |
| Dinner | bean curry in a hurry |
| Thursday Breakfast | porridge |
| Lunch | tangy bean pate sandwiches |
| Dinner | sweetcorn fritters and potato wedges |
| Friday Breakfast | Brazil nut and pumpkin seed spread, on toast |
| Lunch | red pepper houmous sandwich or toast |
| Dinner | shepherdless pie |
| Saturday Breakfast | breakfast pancakes |
| Lunch | velvety pea soup |
| Dinner | calzone |
| Sunday Breakfast | Brazil nut and pumpkin seed spread, on toast |
| Lunch | swede cloddies |
| Dinner | tomato & olive pudding or pie |
| Weekly Bread - 4 loaves | A batch of 4 loaves |
| 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 1 2020 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 | brazil nut and pumpkin seed spread on toast |
| Lunch | roasted onion houmous |
| Dinner | pea and sun-dried tomato risotto |
| Tuesday Breakfast | porridge |
| Lunch | walnut and pumpkin seed spread |
| Dinner | spicy bean burgers |
| Wednesday Breakfast | seed spread |
| Lunch | red lentil pate |
| Dinner | sweetcorn fritters |
| Thursday Breakfast | porridge |
| Lunch | tangy bean pate sandwiches |
| Dinner | calzone |
| Friday Breakfast | seed spread |
| Lunch | red pepper houmous |
| Dinner | shepherdless pie |
| Saturday Breakfast | seed spread |
| Lunch | rice salad |
| Dinner | saag aloo |
| Sunday Breakfast | porridge |
| Lunch | vegetable soup |
| Dinner | nut roast |
| 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 2 | 2020 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 | seed spread |
| Lunch | houmous sandwich |
| Dinner | onion tart tatin |
| Tuesday Breakfast | seed spread |
| Lunch | tangy bean pate sandwiches |
| Dinner | red pepper pasta |
| Wednesday Breakfast | seed spread |
| Lunch | pasta salad |
| Dinner | bean curry |
| Thursday Breakfast | porridge |
| Lunch | red lentil pate |
| Dinner | panzanella |
| Friday Breakfast | seed spread |
| Lunch | walnut spread |
| Dinner | shepherdless pie |
| Saturday Breakfast | breakfast pancakes |
| Lunch | green pea soup |
| Dinner | calzone |
| Sunday Breakfast | seed spread |
| Lunch | cloddies |
| Dinner | tomato & olive pudding |
| Weekly bread - 4 loaves | Weekly bread - 4 loaves |
| 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 3 | 2020 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 | seed spread |
| Lunch | tomato houmous on toast |
| Dinner | pea risotto |
| Tuesday Breakfast | porridge |
| Lunch | walnut spread |
| Dinner | spicy bean burgers |
| Wednesday Breakfast | seed spread |
| Lunch | houmous |
| Dinner | moroccan rice |
| Thursday Breakfast | porridge |
| Lunch | red pepper houmous |
| Dinner | calzone |
| Friday Breakfast | seed spread |
| Lunch | tangy bean pate sandwiches |
| Dinner | winter squash risotto |
| Saturday Breakfast | porridge |
| Lunch | rice salad |
| Dinner | saag aloo |
| Sunday Breakfast | seed spread |
| Lunch | vegetable soup |
| Dinner | nut roast |
| 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 | 2020 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 | seed spread |
| Lunch | houmous |
| Dinner | onion tart tatin |
| Tuesday Breakfast | porridge |
| Lunch | red lentil pate |
| Dinner | red pepper pasta |
| Wednesday Breakfast | seed spread |
| Lunch | tangy bean pate sandwiches |
| Dinner | moroccan rice |
| Thursday Breakfast | |
| Lunch | |
| Dinner | |
| Friday Breakfast | |
| Lunch | |
| Dinner | |
| Saturday Breakfast | |
| Lunch | |
| Dinner | |
| Sunday Breakfast | |
| Lunch | |
| Dinner |
| The recipes in this table aren't all ready yet, so if you click on them, they may not be right | |
| Fruit | |
| Chutney | |
| 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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