Budget Meal Plan

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Hearty red lentil soup with cumin, coriander, carrots, and a squeeze of lemon.

Ingredients:

• •150g red lentils
• •2 carrots
• •1 onion
• •2 cloves garlic
• •1 tsp cumin
• •1 tsp coriander
• •vegetable stock
• •lemon

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Red lentils simmered in coconut milk with spinach, cumin, and turmeric, served with one wholemeal flatbread.

Ingredients:

• •150g red lentils
• •200ml light coconut milk
• •80g spinach
• •1 onion
• •garlic
• •1 tsp turmeric
• •1 tsp cumin
• •1 wholemeal pitta/flatbread

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

Chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, and feta with lemon-olive oil dressing.

Ingredients:

• •240g canned chickpeas
• •100g cherry tomatoes
• •1/2 cucumber
• •1/4 red onion
• •30g feta cheese
• •15 kalamata olives
• •2 tbsp olive oil
• •lemon

Steamed edamame pods lightly salted.

Ingredients:

• •150g frozen edamame pods
• •pinch sea salt

Brown rice stir-fried with egg, edamame, carrots, and soy sauce.

Ingredients:

• •200g cooked brown rice
• •2 eggs
• •80g edamame
• •1 carrot
• •2 tbsp low-sodium soy sauce
• •1 tsp sesame oil
• •spring onions

High-fibre bran flakes or Weetabix with cold skimmed milk and a small banana.

Ingredients:

• •60g bran flakes or Weetabix
• •200ml skimmed milk
• •1 small banana

Slow-cooked toor dal tempered with cumin, mustard seeds, and curry leaves, served with steamed basmati rice.

Ingredients:

• •120g toor dal
• •150g basmati rice
• •1 onion
• •2 tomatoes
• •cumin seeds
• •mustard seeds
• •curry leaves
• •turmeric
• •ghee

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Seasoned black beans in corn tortillas with sliced avocado, salsa, and lime.

Ingredients:

• •240g canned black beans
• •3 corn tortillas
• •1/2 avocado
• •100g tomato salsa
• •lime
• •cumin
• •smoked paprika

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Hearty red lentil soup with cumin, coriander, carrots, and a squeeze of lemon.

Ingredients:

• •150g red lentils
• •2 carrots
• •1 onion
• •2 cloves garlic
• •1 tsp cumin
• •1 tsp coriander
• •vegetable stock
• •lemon

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Hearty aubergine and chickpea curry in a tomato-coconut sauce, served with brown rice.

Ingredients:

• •1 medium aubergine
• •240g canned chickpeas
• •200ml light coconut milk
• •200ml tomato passata
• •1 onion
• •garlic
• •ginger
• •150g brown rice
• •curry powder

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

Slow-cooked toor dal tempered with cumin, mustard seeds, and curry leaves, served with steamed basmati rice.

Ingredients:

• •120g toor dal
• •150g basmati rice
• •1 onion
• •2 tomatoes
• •cumin seeds
• •mustard seeds
• •curry leaves
• •turmeric
• •ghee

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Firm tofu and mixed vegetables stir-fried in a ginger-soy sauce, served over rice noodles.

Ingredients:

• •200g firm tofu
• •80g rice noodles
• •100g broccoli
• •80g snap peas
• •1 red pepper
• •2 tbsp low-sodium soy sauce
• •1 tsp sesame oil
• •fresh ginger

High-fibre bran flakes or Weetabix with cold skimmed milk and a small banana.

Ingredients:

• •60g bran flakes or Weetabix
• •200ml skimmed milk
• •1 small banana

Chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, and feta with lemon-olive oil dressing.

Ingredients:

• •240g canned chickpeas
• •100g cherry tomatoes
• •1/2 cucumber
• •1/4 red onion
• •30g feta cheese
• •15 kalamata olives
• •2 tbsp olive oil
• •lemon

Steamed edamame pods lightly salted.

Ingredients:

• •150g frozen edamame pods
• •pinch sea salt

Red lentils simmered in coconut milk with spinach, cumin, and turmeric, served with one wholemeal flatbread.

Ingredients:

• •150g red lentils
• •200ml light coconut milk
• •80g spinach
• •1 onion
• •garlic
• •1 tsp turmeric
• •1 tsp cumin
• •1 wholemeal pitta/flatbread

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Hearty red lentil soup with cumin, coriander, carrots, and a squeeze of lemon.

Ingredients:

• •150g red lentils
• •2 carrots
• •1 onion
• •2 cloves garlic
• •1 tsp cumin
• •1 tsp coriander
• •vegetable stock
• •lemon

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Seasoned black beans in corn tortillas with sliced avocado, salsa, and lime.

Ingredients:

• •240g canned black beans
• •3 corn tortillas
• •1/2 avocado
• •100g tomato salsa
• •lime
• •cumin
• •smoked paprika