Meal Plan

We want to make life easy for you, so we have put together these shopping lists and meal plans to ensure you are eating well. Take away some of the hassle of shopping whilst also saving you money.

Budget Friendly & Healthy Meal Plan

Days title

Monday

Light Spaghetti & Meatballs

Tuesday

One-Pot Coconut Fish Curry

Wednesday

Chicken & New Potato Traybake

Thursday

Sausage & White Bean Casserole

Friday

Vegetarian Burritos

Shopping list

Olive oil
New potatoes
Green olives
Lemon
Bay leaves
Garlic
Chicken thighs
Salad leaves
Spaghetti pasta
Tinned green lentils
Lean minced pork
Rosemary
Dijon mustard
Shallots
Cherry tomatoes
Tomato puree
Chilli flakes
Oregano
Onions
Turmeric
Garam masala
Coconut milk
Fish pie mix
Frozen peas
Limes
Red or yellow pepper
Chipolata sausages
Tinned tomatoes x2
Tinned white beans
Chicken stock cube
Pasta shapes
Butter
Plain Flour
Semi skimmed milk
Cheddar cheese
Tinned tuna
Tinned sweetcorn
Coriander
Red wine vinegar
Jalapeno pepper
Ground cumin
Soft Tortillas

Quick Cooking Hints & Tips

Tip 1: Think repurposing: Leftovers can be transformed into a salad or sandwich filling. Cooked vegetables can be added to omeletes or soups.

Tip 2: Cooking efficiency: Gather and prep all your ingredients before you start cooking. This saves time and keeps you organised.

Tip 3: Flavour booster: Embrace herbs and spices: A sprinkle of fresh herbs or a dash of your favourite spice can add a world of flavour with minimal effort.

Tip 4: Master the microwave: Steam vegetables, soften butter, or even poach eggs in the microwave for a quick and convenient option.

How to cook your meal

Light Spaghetti & Meatballs

Ingredients
1 tsp rapeseed oil
280g spaghetti

For the meatballs
200g green lentils (well drained weight from a
400g can)
250g lean minced pork (max 8% fat)
½ tsp finely chopped rosemary
½ tsp Dijon mustard
1 garlic clove, crushed

For the sauce
1 tbsp rapeseed oil
2 shallots, finely chopped
2 garlic cloves, finely chopped
500g cherry tomatoes, preferably on the vine,
halved
2 tsp tomato purée
pinch of chilli flakes
2 tbsp chopped oregano, plus a few chopped
leaves to garnish

Method

Step 1: Preheat oven to 200C/180C fan/gas 6. Line baking sheet with foil, brush with 1 tsp oil. Mash lentils in a bowl, add pork, rosemary, mustard, garlic, pepper, mix. Form mixture into 20 small balls. Place on foil, bake for 15 mins until cooked and browned.

Step 2: Heat 2 tsp oil in frying pan. Cook shallots and garlic until softened. Add remaining oil, lay tomatoes cut-side down, fry until soft. Add water, tomato purée, simmer for 2 mins. Season with chilli flakes, oregano, pepper, salt.

Step 3: Pour sauce into casserole dish, add meatballs, coat with sauce. Cover with foil, bake for 10 mins.

Step 4: Boil water, cook spaghetti for 10-12 mins until al dente. Drain, season with pepper, serve with meatballs, sauce, sprinkle oregano.

One-Pot Coconut Fish Curry

Ingredients

1 tbsp oil
1 onion, chopped
1 large garlic clove, crushed
1 tsp turmeric
1 tsp garam masala
1 tsp chilli flakes
400ml can coconut milk
390g pack fish pie mix
200g frozen peas
1 lime, cut into wedges
yogurt and rice (or cauliflower rice), to serve

Method

Step 1: Heat oil in a saucepan. Cook onion with salt until soft (about 10 mins). Add garlic and spices, cook for 1 min with a splash of water. Pour in coconut milk, simmer for 10 mins.

Step 2: Add fish pie mix and frozen peas. Cook until peas are bright green and fish flakes (about 3 mins). Season, add lime juice. Serve with yogurt and rice

Chicken & New Potato Traybake

Ingredients

3 tbsp olive oil
500g new potatoes
140g large pitted green olives
1 lemon, quartered
8 fresh bay leaves
6 garlic cloves, unpeeled
4 large chicken thighs
bag watercress or salad leaves, to serve.

Method

Step 1: Preheat oven to 200C/180C fan/gas 6. Pour olive oil into roasting tin, add potatoes, olives, lemon quarters, bay leaves, and garlic. Toss to coat in oil. Add chicken thighs, skin-side up, and season.

Step 2: Roast in oven for 1 hr, basting halfway through. Check potatoes and chicken are cooked through. Return to oven for 15 mins to crisp chicken skin.

Step 3: Remove from oven. Squeeze roasted garlic cloves, discard skins, mix mashed garlic with meat juices. Serve with watercress or salad leaves on the side.

Sausage & White Bean Casserole

Ingredients

1 red or yellow pepper, deseeded and cut into
chunks
2 carrots, cut into thick slices
2 red onions, cut into wedges
8 chipolatas, cut into thirds
400g can peeled cherry tomatoes
400g can white beans, drained
200ml low-salt chicken stock
2 tsp Dijon mustard
100g frozen peas
potatoes, pasta or rice, to serve

Method:

Step 1: Preheat oven to 220C/200C fan/gas 7. Roast pepper, carrots, and onion in a deep baking dish for 15 mins. Add sausages, roast for another 10 mins.

Step 2: Reduce oven to 200C/180C fan/gas 6. Add tomatoes, beans, and stock to the dish. Cook for 35 mins. Stir in mustard and peas, return to oven for 5 mins. Rest for 10 mins, then serve with potatoes, pasta, or rice.

Vegetarian Burritos

Ingredients

50g brown rice
1 red onion, diced
4 plum tomatoes, seeded and diced
1⁄2 bunch coriander, roughly chopped
1 tbsp red wine vinegar
1 lime, 1⁄2 juiced
olive oil spray
1 jalapeño, diced
200g tin pinto beans, drained
1 tsp ground cumin
2 large whole-wheat tortillas
to serve low fat natural yoghurt
30g cheddar, grated

Method

Step 1: Preheat oven to 180C/160C fan/gas 4. Cook rice, drain, and let steam. Combine half of the onion, tomato, and coriander with vinegar, lime juice, and season.

Step 2: Fry remaining onion in olive oil, add jalapeño, fry for 1 min. Add remaining tomato, pinto beans, cumin, simmer for 10 mins. Mix rice and beans, fill wraps, add coriander, roll up, sprinkle with cheddar, bake for 20 mins. Serve with lime, yogurt, and salsa.

For the Leftovers

Leftovers can often taste twice as good the next day so here’s our tips on how to safely reheat your meals.

Light Spaghetti & Meatballs
For best results, reheat your spaghetti with sauce in the oven or a saucepan over low heat, adding a splash of water or broth to prevent drying. Ensure piping hot before eating.

Chicken & New Potato Traybake
Reheat your traybake in the oven at 175°C until warmed through, or use the microwave on medium power for short intervals, stirring in between, to avoid hot spots.

Sausage & White Bean Casserole
For even heating and a crispy top, reheat your casserole in a preheated oven at 175°C until bubbly and heated through.

Vegetarian Burritos
Reheat your burrito in the microwave on medium power, flipping halfway through, until warmed through. Add a sprinkle of cheese or vegan cheese to make it extra melty.

Meal Plan

Budget Friendly & Healthy Meal Plan

Days title

Monday

Tuesday

Wednesday

Thursday

Friday

Shopping list

Quick Cooking Hints & Tips

How to cook your meal

Light Spaghetti & Meatballs

One-Pot Coconut Fish Curry

Chicken & New Potato Traybake

Sausage & White Bean Casserole

Vegetarian Burritos

For the Leftovers

Awards and recognition