Here is another meal plan based around beans. it doesn't come in any cheaper than my last one, upthread. Total cost in Tesco today £37.69. It includes things like oil, spices, butter, sugar, teabags, 12 pints of milk, salt, pepper. Basically, it assumes an empty cupboard. At the end of the week, there will be left over oil, sugar, tea, spices, stock cbes, barley and probably some other stuff. Because there's no baking in this one, I have added in a packet of biscuits, a packet of value fairy cakes, rice pudding and 4 choc mousses.
The only things the oven is needed for are the wedges and the jacket potatoes, everything else is cooked on top of the cooker in ordinary saucepans.
Tesco Everyday Value 12 Fairy Cakes £0.60
Tesco Everyday Value Sliced White Bread 800G x 4 £1.88
Tesco Everyday Value 12 White Rolls £0.40
Tesco Everyday Value Custard Cream Biscuits 400G £0.35
Dunns River Coconut Milk 400Ml £0.99
Tesco Everyday Value Mixed Fruit Jam 454G £0.29
Tesco Everyday Value Mayonnaise 500Ml £0.40
Tesco Everyday Value Passata 500G £0.29
Tesco Everyday Value Chopped Tomato With Herbs 400G £0.45
Tesco Everyday Value Garlic Granules 130G £0.85
Tesco Evaporated Milk 410G £0.57
Tesco Everyday Value Mild Chilli Powder 95G £0.85
Tesco Everyday Value Dark Red Kidney Beans 400G £0.21
Tesco Pearl Barley 500G £0.55
Tesco Wholefood Pinto Beans 500G £1.09
Tesco Red Split Lentils 500G £1.09
Tesco Wholefoods Black Eye Beans 500G £1.09
Miscellaneous Granulated Sugar Packet 1Kg £0.99
Saxa Black Pepper 25G £0.60
Tesco Table Salt 750G £0.29
Tesco Medium Curry Powder 80G£1.00
Tesco Pure Vegetable Oil 1L £1.25
Tesco Everyday Value Crunchy Peanut Butter 340G x 2 £1.24
Tesco Everyday Value Oats 1Kg £0.75
Tesco Everyday Value Vegetable Stock Cubes 100G 10Pk £0.20
Tesco Everyday Value Long Grain Rice 1Kg £0.40
Tesco Everyday Value Penne 500G x 2 £0.58
Tesco Everyday Value Chocolate Mousse 4X62.5 £0.18
Tesco Everyday Value Apples Min 4 Pack £0.90
Tesco White Cabbage Each £1.12
Tesco Everyday Value Eggs Minimum Weight Box Of 10 £1.30
Tesco Lemons Each £0.28
Tesco Sunflower Spread 500G £0.75
Tesco British Mature White Cheddar 450G x 2 £5.00
Tesco British Whole Milk 2.272L/4 Pints x 3 £3.00
Tesco Everyday Value Tomatoes 500G £0.88
Tesco Everyday Value White Potatoes 2.5Kg £1.18
Tesco Everyday Value Onions 1Kg x 2 £1.26
Tesco Carrots Loose x 8 £0.72
Tesco Everyday Value Orange Juice 1 Litre x 2 £1.30
Tesco Everyday Value 80 Teabags 250G £0.27
Tesco Everyday Value Rice Pudding 400G x 2 £0.30
Breakfasts:
porridge, milk, sugar x 4
peanut butter toast (2 slices) x 2
eggs and toast (2 slices) x 1
fruit juice three mornings
Lunch:
Pasta with caramelised onions and a little grated cheese
egg mayo sandwiches
peanut butter and apple sandwiches
cheese and tomato rolls
lentil soup and bread
jacket potatoes, coleslaw and cheese
rice salad
Dinners:
mediterranean beans and rice
white bean alfredo pasta
lentil and potato curry
lentil soup, bread, rice pudding and jam
bean burgers. wedges. shredded cabbage, carrot and apple salad
bean chilli and rice
barley risotto, choc mousse
snacks:
toast and peanut butter
bread and jam
custard creams
fairy cakes
Drinks:
tea, milk
Recipes
Pasta with onions:
chop 1kg of onions and fry gently in oil and marg until soft. add salt, pepper and a spoonful of sugar. Cook a bag of pasta. Stir onions through hot pasta and serve with a little grated cheese sprinkled on top.
Rice salad:
cook 2 cups of rice in 4 cups of water till liquid is absorbed and rice is tender. Cover and put in fridge until cold. Chop an onion, a couple of tomatoes and a couple of carrots, shred about 1/4 of the cabbage. Mix veg into cold rice and stir though some mayonnaise. Squeeze in the juice of half the lemon, season well.
Mediterranean beans and rice:
Soak the black eyed peas overnight. Drain, put in a large pan with a splash of oil and enough water to cover to the depth of about 1 inch. bring to the boil, reduce heat and simmer for about 2 hours until tender. Drain. Reserve 2 cups of the beans for the alfredo sauce.
Chop and fry an onion until soft. Add the tomatoes with herbs and a teaspoon of garlic powder. Grate in the zest of the lemon and squeeze in the juice of half the lemon. season with salt and pepper. Stir in beans and heat through. Serve over rice (1 1/2cups cooked in 3 cups water.) top with a little grated cheese if you like.
White bean alfredo pasta
This . Substitute grated cheddar for the parmesan.
Lentil and potato curry:
Cut about 2lbs of potatoes into bite sized chunks. Chop and fry a couple of onions in some oil until soft. Add a spoonful of curry powder and cook for a minute or two. Add potatoes, half the bag of lentils, the coconut milk and a tin full of water. Mix well, bring to the boil and simmer over a low heat for about 1/2 an hour until potatoes are cooked and lentils are very soft.
Lentil soup:
other half of the lentils, couple of chopped onions, 4 chopped carrots, veg stock, salt and pepper. Simmer until done.
Bean Burgers:
Prepare the pinto beans in the same way that you did the white beans. Separate out 3 cups of beans. Make breadcrumbs from a couple of end slices of bread.
Chop and fry and onion until soft. Mash the beans in a bowl. Add fried onion, breadcrumbs, 2 eggs, some garlic powder, some chilli powder, salt, pepper. Mix well, Make 8 burgers and fry on either side until crisp and browned. Serve with HM wedges - cut 4 potatoes into wedges, toss in a little oil, season and roast at 180 for about 25-30mins- and a salad made from a couple of shredded carrots, 1/4 of the cabbage, shredded and an apple, chopped into little bits. Mix this with a little mayo and season.
Bean chilli:
Fry a chopped onion until soft. Add a little garlic powder and chilli powder to taste. Add the tin of tomatoes, the drained tin of kidney beans and the rest of the pinto beans. Simmer for about 1/2 an hour. Serve over 1 1/2 cups of rice cooked in 3 cups of water.
Barley risotto:
Fry a couple of chopped onions until done. Add a spoonful of garlic powder. Stir in half the bag of barley and stir until coated with oil. Add About 5 cups of veg stock, bit at a time - the way you do with risotto rice - stirring all the time. When the risotto is done, stir through a spoonful of butter and a handful of grated cheese. Cover and leave to sit for a few minutes. Check seasoning.
Coleslaw:
Grated the remaining carrots. Shred the last 1/2 of the cabbage and finely chop an onion. Mix together well with some mayo. Season well. Use to fill the jacket potatoes, top with cheese.
Don't know how to do a calorie breakdown, but it's quite balanced, I think, over the course of the week.