Big veg*n appetite on a budget

As a Care Assistant with a big hungry mouth, I have little time to prep meals but still need to stay on a budget so I can’t just hit the local Chinese every night! This wee blog post is a really basic meal plan so don’t expect anything too exciting – the main parameters are cheap and easy, just like me!

The total cost for the week was £17.17 and I had a decent amount of stuff left over so this could be reduced. You could also reduce the cost more if you were more repetitive! A real life estimate for this would be £15, assuming a basic store cupboard and some bulk buying.

  • Feel free to mix up meals
  • ‘greens’ means kale or spinach or similar
  • Ingredients in brackets are optional
  • I’ve assumed you’re taking lunch to work 5 days a week
  • I’ve not made assumptions about your store cupboard so add oil, spices etc. where you like (if available)
  • There is a shopping list below as well as some basic recipes

 

Day one

Green thickie (recipe below)

1 apple, 1 banana and a Sandwich: 2 slices wholemeal bread, 1 grated carrot, romain lettuce, 2 tbsp hummus

250g wholemeal pasta with half of the pasta sauce recipe

 

Day two

2 slices of toast with 2 tbsps peanut butter and 2 apples

2 bananas, an apple and a PB&J sandwich

450g oven chips wrapped in romaine lettuce (with hummus or other sauce)

 

Day three

Green thickie

2 apples and a triple decker sandwich: sliced tomato, romaine lettuce, hummus

The rest of the pasta and sauce

 

Day four

Green thickie

1 banana and an apple and PB sandwich: 2 slices of bread, 1 or 2 sliced apples and 2 tbsps peanut butter

Curried vegetables (recipe below) and 200g chips

 

Day five

2 slices of toast with jam, a banana and an apple

1 apple, 1 banana and a Sandwich: 2 slices wholemeal bread, 1 grated carrot, romaine lettuce, 2 tbsp hummus

Vegetable stew and toast/bread

 

Day six

Green thickie

Baked potatoes with beans + an apple

Curried vegetables (recipe below) and 200g chips

 

Day seven

2 slices of toast and jam with an apple and banana

Roast 2 potatoes, 2 carrots and an onion and serve with (gravy) if you have it

The last of the veggie stew and toast/bread

 

Maybe a bit boring or repetitive in parts but cheap and (fairly) nutritious! There’s even CHIPS for vegan’s sake!!

 

RECIPES

Green thickie

3 bananas

2 handfuls of greens

water

(other fruit)

Stick the ingredients in the blender and add water to get your favored consistency

 

Veggie stew

2 potatoes, diced

3 carrots, diced

1 large onion, diced

(vegetable stock)

Saute the onion in a little veg stock or water in a large pan for 5 minutes. Add 1 litre of hot stock or boiling water (think kettle..) and the other veggies and then cover and simmer for 30-40 minutes until everything is cooked and tender and such. Eat half, refrigerate half.

 

Curried vegetables

1 potato, diced

1 carrot, diced

1 medium onion, diced

1 tbsp curry powder

(veggie stock)

Saute the veg and curry powder in a large pot with a little veg stock/water. Add a cup of stock at a time, stirring occasionally, until the vegetables are tender (around 20/30 minutes).

Pasta Sauce

1 large or 2 medium onions, diced

200g mushrooms, diced

4-500g jar pasta sauce

Saute the onion and mushrooms in a little water for 10/15 minutes until softened. Add the sauce and cook gently for a further 10 minutes (add some water if required). Eat half, refrigerate half.

 

SHOPPING LIST

17 items: £17.17 at Sainsbury’s
1x Reduced Sugar & Salt Baked Beans in Tomato Sauce (420g) 35p
1x Basics Strawberry Jam (454g) 30p
1x Basics Crunchy Peanut Butter (340g) 65p
1x Pasta Sauce – Tomato & Chilli (500g) 95p
1x Medium Curry Powder (80g) £1.00
1x Medium Sliced Wholemeal Bread (800g) 45p
6x Large Onions (Approx 225g) 94.5p
20x Fairtrade Bananas Loose (Approx 175g) £2.38
8x Baking Potatoes Loose (Approx 217g) £1.74
2x Tomatoes Loose (Approx 90g) 36p
1x Romaine Lettuce Hearts (2) 80p
1x Basics Mushrooms (400g) 85p
1x Basics Carrots (1Kg) 50p
4x Basics Apples (4) £3.20
1x Wholewheat Fusilli (1Kg) £1.20
1x Basics Houmous (200g) 85p
1x Basics Chips (900g) 65p

 

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