Eating well on a tight budget is easier with a plan. This 7-day menu uses affordable staples and reuses ingredients across meals to cut waste.
The weekly menu
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Porridge with banana | Egg fried rice | Lentil and vegetable curry with rice |
| Tuesday | Toast with peanut butter | Leftover curry wrap | Pasta with tomato and bean sauce |
| Wednesday | Scrambled eggs on toast | Pasta salad | Baked potatoes with beans and cheese |
| Thursday | Porridge with apple | Potato and onion omelette | Chicken drumsticks with roasted vegetables |
| Friday | Yogurt with oats | Chicken and vegetable soup | Homemade pizza on flatbread |
| Saturday | Pancakes | Cheese and tomato toastie | Chickpea and spinach stew |
| Sunday | Boiled eggs and toast | Leftover stew with bread | Rice bowl with fried egg and veg |
Shopping list basics
- Oats, rice, pasta, bread and flour
- Eggs, milk, yogurt and cheese
- Tinned tomatoes, beans, chickpeas and lentils
- Potatoes, onions, carrots, frozen peas and spinach
- Bananas and apples
- Chicken drumsticks or thighs
Money-saving tips
- Cook big batches and use leftovers for lunch.
- Choose frozen vegetables; they are cheap and keep well.
- Buy store brands for staples.
- Check what’s already in your cupboards before shopping.
Frequently Asked Questions
Can I make this vegetarian?
Yes. Swap chicken for extra beans, lentils or eggs.
How do I make it go further?
Double the soups and stews and freeze portions.
