Week Two Meal Planner 7 days for 2 adults
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- Day 6 Breakfast. Carrot Raisin Loaf, as Day 5 Lunch. Tomato Dahl Couscous, as Day 5 Dinner. Broccoli Pesto Pasta, as Day 4 Day 7
- Cakes and Bakes
- Week Two Shopping List – based on soft cheese, red lentils and couscous
- Raisin Pancakes
Week Two Meal Planner – 7 days for 2 adults This meal plan is from ThriftyLesley.com where there are other meal plans and many more recipes not featured on the meal plans. All recipes are to feed an adult for £1 a day, so main meals are 50p a portion or less. Prices taken on the day of posting from mySupermarket.com This document and anything in it may be shared freely. All content remains the copyright of Lesley Cooper. Here at last is the Meal Plan for Week Two
You and the 2nd person you are feeding may not need all the calories a day. Only you know what you need, I will leave this part of it to you to adjust. Many of the recipes are freezeable, so if you have the facilities, you could freeze the extra, or carry the ingredients forward to the following week. If you do use anything from here, I would love it if you let me know how you get on.
You will need to be accurate with your measuring with some ingredients, and can be more free-handed with others. Day 1 Breakfast. 2 slices of Cinnamon Toast If you have bought Mixed Spice, use that here. Lunch. Lentil Soup & Croutons, use 2 slices of bread to make them Dinner. Salted Cashew Couscous, use the Salted Cashew recipe, using hazelnuts in place of cashews. I would add the nuts at the last minute next time I made this as they went rather soft left overnight, and you may like to toast them first Day 2 Breakfast. Raisin Pancakes Lunch. Hazelnut Couscous, use the remaining couscous from last night Dinner. Pasta with Tomato, Olives and Soft Cheese Day 3 Breakfast. 2 slices of Cinnamon Toast, as day 1 Lunch. Broccoli Pesto in Pitta Use the Pesto recipe in 1 pitta each, you can be liberal with the pesto, there is plenty for the uses made of the batch during this week. If you want to make max use of the pesto, divide it into 10 portions and use 1 each here. The pesto freezes well for the unused part of the batch this week. Dinner Pancakes filled with Carrots, Onions and Peas in Soft Cheese Day 4 Breakfast. Raisin Pancakes Lunch. Olives and Soft Cheese in Pitta. Use 40g soft cheese and 50g olives per pitta, finely chop half a garlic clove, if liked, or use a smear of paste Dinner. Broccoli Pesto Pasta Day 5 Breakfast. Carrot & Raisin Loaf, recipe coming Lunch. Lentil Soup & Croutons, as Day 1 Dinner. Tomato Dahl and Couscous. Use 100g couscous in place of the rice, or if you have any in, and you prefer, use rice. Make a double batch and use half at lunch time tomorrow Day 6 Breakfast. Carrot & Raisin Loaf, as Day 5 Lunch. Tomato Dahl & Couscous, as Day 5 Dinner. Broccoli Pesto Pasta, as Day 4 Day 7 Breakfast. Broccoli Pesto on 2 slices Toast. Use some of the pesto you made previously Lunch. Carrot, Lemon and Soft Cheese in Pitta Dinner. Olive Drop Scones, Crispy Fried Onions, Carrot Ribbons and Raisin Salad Cakes and Bakes Raisin Biscuits Pancakes with Lemon and Sugar, recipe coming Also make caramelised onions to use through the week as desired, recipe coming Use these 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 be the best things to leave out. Week Two Shopping List – based on soft cheese, red lentils and couscous This shopping list will feed an adult male and an adult female for 7 days. If you don’t need that many calories, I’m sure you are used to the amounts you need and can adjust things accordingly. Many things will freeze, so you could make the 2 portions, but split it into, say, 3, and freeze the extra for another day. I’ll leave that part of things to you, only you know what you need. Nutrition wise, this list provides 7 portions of fruit and vegetables and about 18g fibre per person per day. There is also just over 11% protein and just over 27% fat and 61% carbohydrates. Government guidelines recommend protein 10-35%, fat 20-35% and carbohydrate 45-65% I am assuming that you already have salt and pepper, and there is no tea or coffee in this list, so if you want to buy those things, they would be extra. As at the time of writing (02Sept13) you will need £16.59 in your purse at the checkout, but the amount of food actually consumed (if you follow the plan fully) comes to £12.70. If you already have some of the items in your larder, oil and sugar perhaps, can I suggest that you use the money that would have been spent on those things to buy a spice eg cumin, turmeric or ground coriander,or a piece of fresh ginger (which can be grated and frozen) or a jar of ginger or garlic; or perhaps a pot of a growing herb; basil, coriander, mint or thyme; or a bottle of lemon or lime juice, which keeps for ages. With things like this in your larder, the options for flavouring your food are that much greater. I offer some variations in each recipe that you might like to try if you have the ingredient(s) available. Don’t forget to check out the price per 100g, those little jars of spices are the most expensive options • Asda SP Medium Sliced Brown Bread, 800g 47p • Cinnamon, Rajah 49p/100g, or you can use Mixed Spice • 1 Garlic Bulb, 25p, or if you have any, paste or powder is fine • Asda Carrots by weight, 2kg £1.18 (you will need 700g) • Asda SP Sultanas, 500g 84p try and get raisins if you can, they give you portions of ‘purple’, whereas sultanas are ‘white’. MySupermarket was only showing sultanas at this price • A head of broccoli £1, Tesco everyday value is 32p at the time of writing, so you may well be able to save here, markets are good for veg, and broccoli is one of those things often on offer • A pot of growing basil £1, obviously, if you have some growing at home, this will shave a lot of the weeks bill • Net of lemons, Asda 6 for 85p (you will only need 4 of them) • Hazelnuts, 65p/100g, Asda Chosen By You • Asda Vegetable Oil, 1 litre £1.35 (you will need 560ml) • Jar of olives, I used black pitted ones, use green ones if you prefer, 350g drained weight 90p (you will need 180g of them) • 300g pack of soft cheese, value range 75p • 6 value range pitta 22p • 500g red lentils, £1 • Asda SP Brown Onions, 2kg 98p (you will need 1340g) • 440g tin chopped tomatoes 33p • Garam Masala, Rajah 100g 72p • Couscous 500g, 68p • Asda SP Frozen Peas, 1kg 98p (you will only need 300g) • Small tin tomato puree, 142g 35p • Asda SP Self Raising Flour, 1.5kg 45p • Granulated sugar, 1kg 88p (you will only need 230g) • Value pasta 500g 29p • Allinson Yeast, 2x7g sachets 28p, you will only need one of them Total cash you will need - £16.59 At the end of the week, if you follow the plan fully, you will have left:- • 660g onions • 1300g carrots • 700g frozen peas • 2 of the lemons • 6 slices of bread • 770g sugar • Half of the garlic bulb • 440ml oil • 170g olives • And most of the mixed spice/cinnamon and garam masala this means that the food you have eaten had a total cost of £12.70, and you still have some supplies to start you off for next weeks shopping. I have priced this using mySupermarket.co.uk and Asda prices as at 02Sep13. I used Asda as a typical cheap supermarket. If you shop at the price point given, of course, it doesn’t matter where you get it. I will give as much detail as I can, to enable you to get as much value as you can while doing your shopping. If you don’t have an Asda near you, the budget supermarkets all offer good value. Look at the value ranges of the big supermarkets, or try Costco, Morrisons, Lidl or Aldi. Markets are great sources of cheap groceries, always worth a look. if you can afford to get bigger packs of groceries, please do that, as it will save you money over the coming weeks eg a tin of Allinsons yeast is 125g and costs 64p (51.2p per 100g) against the 14g in 2x7g sachets that we bought (because we can’t afford the outlay of 64p on this budget) which is 4 times as much at £2 per 100g. MySupermarket is really helpful for price comparisons as supermarkets often spread, say, red lentils, over several different places in the aisles making it really difficult to compare the per 100g price, or even find the several places that the item has been ‘hidden’. Bigger packets are not always cheaper, usually best to check the per 100g price. You can always print off your list to take to the shops with you, If you don’t have access to a computer at home, most libraries have them. Indian grocers may work out even cheaper for pulses, rice etc, but again, go armed with the cheapest per 100g price, no point staggering home with an enormous bag of rice and finding it was more expensive per 100g than the little supermarket packet. I do hope you have a go at the plan, or take what you want from it. I would love to hear what you think T 1 slice bread, 47p loaf, assume 22 slices 2p
so I sprinkled a tsp of oil on each side of a slice of bread and rubbed it in. Then sprinkled on half a tsp of sugar and a generous pinch cinnamon and pressed it in, flipped over the bread and repeated the oil/sugar/cinnamon.  Then I put the slice in the toaster and toasted it for 2 minutes. It smelled divine, but I decided it could do with a bit more, so gave it another minute. Just right, crispy on the outside, soft on the inside. Wanted another one!
This was really delicious, I am going to try it with other spices. Ginger, Mixed Spice, Nutmeg - yum yum :) . I budget a fluid 20p for breakfast and lunch, 50p for dinner, 10p for a cakey thing on the £1 a day, so if you have this for breakfast, options open up. A 2nd slice! or an extra 16p somewhere else during the day, a more expensive dinner perhaps, or pop the extra few pence in a jar to save up for some kind of treat. A new nail varnish or lipstick, or a pint down the pub. I love this soup, it is my go to for a soup for lunch. I usually add a tsp of ginger paste from a jar, a tsp of garlic paste, and a tsp of turmeric to give it a lovely spicy kick, and at 16p a serving, you can have a big bowl 
Lentil Soup 70g onion, chopped 100g carrots, scrubbed and chopped (no need to peel) 250g red lentils 1 tbslp oil Makes 4 portions Saute the onion and carrots in the oil until soft. Add the red lentils and a litre of water. Simmer for 20 minutes. Whizz with a stick blender or in a liquidiser, or leave as it is. Add more water if the soup is thicker than you would like If you are following the planner for Week One, serve half the soup between 2 people on 2 separate days. Variations A delicious variation for this soup is to add a teaspoon of turmeric and a thumbnail of fresh ginger and perhaps a little garlic. It gives a lovely spicy flavour. You could also experiment with other spices Per serving Calories 238, Protein 15, Fat 5, Carbohydrate 41 Cost 16p per serving W Put the couscous in a bowl and add the zest and juice of the lemon, the oil and 125ml water. Add the carrot. Cook the peas (1 min in the microwave from frozen will do it) and add to the couscous. Chop the herbs very finely and add. Mix in the cashews. Leave all to stand for 10 minutes or so. Taste and add salt and pepper as needed. H You can add a great many other vegetables to this, depending on what you have. Cooked peppers from a jar, fine sliced radishes, fine chopped cucumber, tomato, raw or cooked broccoli or cauliflower. Or how about some roasted courgette and carrot, the red is a pepper that was in the fridge, have a look to see what you have in the fridge and cupboard and put in anything that you like in a combination, it will be yummy!
Serves 2
This is an idea I first came across on www.cheap-family-recipes.org.uk , I absolutely love them, especially with a strawberry compote with full flavoured summer strawberries The raisins contribute towards your need for a portion of purple each day. I think this is the hardest colour to get every day, not as many foods fall into this category Variations A small nugget of butter in the pan gives a lovely flavour, as does a drizzle of maple syrup. A compote of any fruit, chopped up, is delicious with these. Any dried fruit can be substituted for the raisins. If you want to go exotic, how about dried mango. Or you could use some fresh fruit, raspberries from the garden say, or a few blueberries Per serving Calories 280, Fat 6, Protein 0.8, Carbohydrate 62, Cost 4p per serving D The resulting sauce coated a dish of pasta with abundance. The flavour was thick and intense with the tomato paste and olives, a strong taste which I really enjoyed. The recipe calls for peas, but as I have lots of runner beans at the moment, I used those. This is a definite keeper for me, I loved it. And it only took as long to prepare as the pasta did to cook. 
for each serving 80g of pasta 40g soft cheese 50g tomato puree 25g olives, chopped 40g peas Cook the pasta in salted water until al dente. While it is cooking, simply mix the sauce ingredients together, excluding the peas. When the pasta is almost cooked, toss in the peas for a couple of minutes. Drain the pasta and peas, and mix in the sauce. That's it! If you are following the meal planner for week two, please make sure you measure the soft cheese, there is only just enough of that for the week. I loved this just as it was. If you are not a fan of the strong flavour, try using less tomato paste and fewer olives, or leave out the olives altogether
l I first came across this idea on The Green Kitchen, it was very intriquing, and I determined to try it. I used rape seed oil instead of olive oil, but other than that, the recipe is more or less the same. I had most of a head of broccoli that had gone over and was well past its best, so not one to waste anything if I can help it, I thought I would give it a go with that
 
I have put my remaining pesto in little pots that come with takeaways, and will put them in the freezer for another day.  I tried some on a little piece of french stick and it was lovely, so would make a delicious (cheap!) sandwich, with or without soft cheese as used in Mackerel Pate
If you still have any of the soft cheese from the Mackerel Pate, you could stir some of that through the hot pasta with this pesto for a delicious change A Serves 2
15ml oil, 1 litre/£1.25 2p 100g onion Asda 2kg/98p, 5p 120g carrots Asda 2kg/£1.18, 7p 80g peas 1kg/98p 8p 15ml oil, 1 litre/£1.25 2p 60g soft cheese, value brand 300g/75p, 15p  Chop the onion and finely dice the carrot. Saute them in the oil until soft. Add the peas and cook for a couple of minutes. I used runner beans cut small as we still have some in the garden. Add salt and pepper
Mix the flour with enough water to make a batter, about 120ml. I added a big tsp of grainy mustard, beacuse I had some and I like it. Heat a frying pan and add a little of the oil. Add a quarter of the batter and cook for a minute or two until the top is set. Turn the pancake over and cook the 2nd side until marked with brown. Repeat with the rest of the batter until you have 4 pancakes. Keep them warm Once the filling is cooked and seasoned, add the cheese and stir well. Divide between the 4 pancakes and roll up, serve 2 each. per serving - 422 calories, 10g protein, 20g fat, 47g carb You can vary this filling hugely, very much dependent on what you have in. You can add mushrooms and tomato paste, broccoli and grated swede, bean sprouts and soy sauce, some minced meat, top them with cheese and brown under the grill, or top with tomato sauce, as spicy as you like, or use a white sauce as it is or with cheese mixed in or on top. The pancakes freeze well, so you could keep a meals worth in the freezer ready for a quick dinner. L F 2 slices bread, a value 47p loaf, 4p 50g Basics Soft Cheese, 75p/300g, 12p Smear of garlic paste from a jar, 1p 50g olives, basics, 90p a 350g drained weight jar, 13p Thick slices of cucumber, or something else crunchy if you have anything M 10p over our self imposed 20p limit for a lunch, but well worth finding that extra 10p from somewhere else in the day. This was even more delicious than I had imagined. To go all Masterchef, the softness of the bread, with the salty olives and the soft creaminess of the cheese, tempered with the hint of garlic and the crunch from the cucumber. Totally yum. So my anonymous friend, this is for you xx Tomato dhal and rice, quick, very cheap, and easy - what's not to like? This is a recipe I learned while working on the site www.cheap-family-recipes.org.uk. I like it just on its own, but it would go well with a crisp green salad, or a few cooked veggies. I cook this again and again, it goes great with other curry dishes as a side dish too.
This dish freezes well and reheats perfectly in the microwave. per serving - calories 510, protein 21, fat 10.6, carb 83g h I
1 pitta
50g carrot, grated 1/4 of a lemon, zested and juiced mix everything together and pop it into the pitta. It isn't a wet mixture, so it will sit in a lunch box ok  DP wanted his on a muffin and that worked too. It would be lovely in a sandwich, or on top of a jacket potato. I liked it just as it was, but you could add some sliced up olives (if you are following the week two menu planner, you have some spare), or tuck some salad leaves from the garden in the pitta, or any salady bits, or maybe a little salsa of chopped tomato, cucumber and onion. The tomato would make the pitta wet in a lunch box, so best pack that separately.
If you haven't tried it, grated raw parsnip is delicious, and could be substituted for the carrot, or maybe grated raw swede. Maybe a smear of garlic paste, or a pinch of curry powder. Or how about a sprinkle of raisins for a pop of sweetness, or a couple of dried plums if you have been drying foraged fruit. Or a couple of sun dried tomatoes, snipped small, and a drizzle of the oil they are in if they are the type in oil. Or some snipped chives, or very finely chopped onion. Hmm, wonder if it would work stirred through pasta, bet it would :) D I only ate half as I had a big breakfast and wasn't that hungry. They were lovely tho!
200g carrots, Asda 2kg/£1.18, 12p 50g raisins, Asda Smartprice 500g/84p, 8p spritz of lemon juice, optional 150g self raising flour, value brand 1.5kg/45p, 5p 40g olives, Asda 350g drained weight/90p, 10p 30ml veg oil 1 litre/£1.25 4p Briskly fry the onions in a hot pan. It needs to be hot as we want crispy onions here, not caramelised ones. Stir the flour with enough water to make a thick batter. Chop the olives and stir through. In another pan, heat half the oil and drop spoonfuls of batter in. When one side is brown and crisp, add the remaining oil and turn the scones over. Continue to cook until the 2nd side is done. Meanwhile, using a vegetable peeler, cut the carrots into ribbons. Add the raisins and spritz with lemon juice if using. Calories 552, Protein 10g, Fat 19g, Carb 86g When I first found this recipe in a copy of the i newspaper, I used the eggs and milk that they did, even tho I frugalised the recipe. However, I realised that the Breakfast Pancakes don't have any eggs and milk, and I love those, plus we don't have any in the week two plan to use, so I left them out of this recipe. If you have any, and want to use them, please do so of course. I initially wrote the recipe with 30g of olives for the Week Two Plan, but personally, I could have done with a few more. There are plenty spare in the plan, so I upped the amount to 40g here. You could have these with any cooked veg you fancy, leave out the raisins from the carrot ribbon salad, use courgette ribbons, use salad leaves from the garden etc. You could have say, carrot and swede mashed together with a knob of butter, and a sprig of broccoli. Or dress some fine sliced cucumber with a tiny bit of vinegar and salt and pepper. You could have a vinaigrette dressing which is very easy to mix up. You need 3 tblsps of oil to 1 tbslp acid. So it could be olive oil and lemon juice, maybe with a bit of finely grated zest, or my favourite, olive oil, balsamic vinegar and a good dollop of grainy mustard. Add some salt and pepper and give it a good shake in a jam jar to emulsify it, or whisk it with a little whisk/fork. Other combinations include walnut oil and balsamic or almond oil and lemon juice/orange juice. Please don't use malt vinegar, the dressing will be very harsh. Add some soy sauce/fish sauce/sesame oil if you have any for an exotic flavour. If you made the Vegetable Stir Fry and still have some bean sprouts, you could use them here. You could have them raw, or fry them up on their own or with carrot and have them plain or dressed with soy/oil and lemon/orange juice/fish sauce. You could leave out the onions and have a big tomato and raw onion salad if you have tomatoes in the garden, or slice runner beans really small and julienne some carrots. You could have some sweetcorn from a tin, or if you are lucky enough to have some in the garden, they would be very yummy. Or just plain peas, or peas cooked with lettuce in the French style. See what you have These little biscuits are fun to make, but a bit too moreish for a sweet toother like me. I thought I had taken some pictures of the last batch I made, but I can't find them, so maybe I didn't. I'll just have to make some more - what a shame Depending on the size of biscuit you make, you will get 10-20 from this batch
Bung everything in a bowl and add enough water to make a dough, about 2 tblsps should do it. Roll out your dough to the thickness of a £1 coin and cut into rounds. You can use biscuit cutters, the top of a glass, or dispense with the rounds altogether and cut the dough into squares, oblongs, or indeed any shapes you fancy, including completely random. If you are making these for children, cutting them small and in 'special' shapes is fun, like tiny squares, or triangles, or long and thin, like a finger, with maybe an almond 'fingernail'. Squash any leftover dough back together and repeat until you have used it all up. Put the biscuits on baking trays and bake in a medium oven for 8-10 minutes, or until golden brown. Leave on the tray or put on a cooling rack to firm up. Once cold, store in an airtight container. If you are following meal plan two, use these to top up your calories as and when you need to, with your lunch, packed or otherwise, with a hot drink - any time You could add cinnamon, which is available in meal plan 2, or mixed spice, or maybe some dried ginger. You could change the dried fruit to currants, cranberries, figs, sultanas, apricots, mango. Or if you have dried some plums, like me, you could put some of those in. Yum Musing on what else could go in them, I am wondering if fine diced veg would work. Something like shredded carrot and orange zest perhaps, or beetroot and chocolate chip, or grated courgette, raisin and lemon zest. I think I might have to try one or more of those and see what I think! I'll let you know if it works. Or not. Ooh, ooh, or how about making them savoury biscuits? A squidge of tomato paste and garlic puree, a grating of carrot and a tsp of garam masala, shredded courgette and tandoori powder, fine chopped olive/capers/gherkins? with a tiny sprinkle of cheese on top, Marmite, peanut butter (with a smear of jam on :)) tapenade, cheese and mustard My mind is now completely boggled and I must stop or I will be out in that kitchen experimenting and I can't afford the calories to scoff lots of biscuits on the pretext of 'testing' them 
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his was breakfast this morning, Cinnamon Toast, 4p a slice, very scrummy (we won't mention the Nespresso coffee I had with it - sshhh!). I have been thinking about breakfasts, and Cinnamon Toast sprang to mind. Decided to try it without any egg
anted to try a couscous salad that I have been doing for a while and see if I could get it sub 50p. Well, it worked out at 60p for the dish in the picture, and there is plenty there for two, so 30p each, billy bargain :)
alf of this will be my lunch tomorrow. I wanted to make the recipe as reproducable as possible, otherwise I would have added some grated courgette as we have lots of them at the moment, and rummaged around in the fridge more to see what I could throw in.
inner this evening was some of the multigrain pasta I got from Approved Foods mixed with tomato paste, olives and yet more soft cheese.
unch today was a bowl of Broccoli Pesto and pasta. Oh how I wish we had smelly-web, the smell was just SO good.
pair of pancakes stuffed with sauted vegetables and bound together with creamy soft cheese - delicious. This filling is onion, carrots and peas in soft cheese, but is very variable. Depends what you have, you can use up lots of things.
unch today was this scrummy sandwich - I have only just finished eating it. This is a real quality sandwich, it would cost £3 or £4 from a shop.
or quite a few years now, once a month, I have coffee with a friend in The Baytree, one of the independent little coffee shops in Heathfield. We were talking about food, as we often do, and one of us said about olives and soft cheese in a sandwich. My friend said that it was her favourite sandwich from High School. So as I had the last of a jar of black olives to use up, that was my lunch today.
ore soft cheese ideas 
ere is todays lunch. A pitta bread filled with a mixture of grated carrot, lemon zest and juice and soft cheese. It was very tasty, it would work without the lemon if you don't have any, but it really does make a big difference to the flavour, especially the zest.
had a bit of a saga with the pitta bread! I bought a pack of 22p pittas last week, and as it has been so hot, they went mouldy before I used them. Damn. So I bought another pack. It had a use by date of 3rd Sept, as it was 3rd Sept that day, I thought, ah, I had better use these up quick before they go stale. And by the next day, they too had mould spots on them!! I was disproportionately cross about it. So when I stumped crossly into Sainsbury's this morning to buy pittas for the third time, you can imagine my reaction when I saw that they had no value ones. No, I grumped, they haven't got any because they've all gone blasted mouldy. So I bought some wholemeal ones, and we'll all have to just pretend that they are value ones, alright?
inner this evening were these delicious little drop scones, accompanied by crispy fried onions and a carrot salad with a few raisins sprinkled in and spritzed with lemon juice.