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Budget meal plan

Your 7-day budget meal planner

Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you.

This nutritionally balanced meal plan is suitable for those who wish to save money on food shopping and food waste. It's both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.

Please note that the full nutritional information and exact specifications for all meals and snacks is available in the PDF only, and not listed below.

Further information on following this meal planner

The weekly overview



Breakfast: Porridge with banana


Lunch: Ham, leek and Parmesan frittata


Dinner: Bean and mushroom enchiladas


Pudding: Stuffed baked apples and custard


Choose from snacks including fruit, oatcakes and peanut butter and fruit and nut bars.



Breakfast: Weetabix with raisins


Lunch: Chickpea and tuna salad 


Dinner: Turkey and mushroom mince and a medium baked potato


Pudding: Rhubarb and ginger spongeand custard


Choose from snacks including fruit and low-fat fruit yogurt.



Breakfast: Porridge with pineapple


Lunch: Mackerel salsa wrap


Dinner: Tomato and red pepper risotto


Pudding: Apple Charlotte with Greek yogurt


Choose from snacks including hot chocolate, wholemeal toast with peanut butter and oatcakes with reduced-sugar jam.



Breakfast: Weetabix with banana


Lunch: Roast butternut squash and red lentil soupwith a wholemeal roll


Dinner: Fish pie


Pudding: Banana custard

Choose from snacks including oatcakes with reduced-sugar jam, carrot cake and low-fat yogurt.



Breakfast: Sugar-free muesli with apricots


Lunch: Mulligatawny soup and a cheese and tomato wholemeal roll


Dinner: Bangers 'n' mash


Pudding: Low-fat yogurt and pineapple


Choose from snacks including hot chocolate, carrot cake and oatcakes with reduced-fat soft cheese.



Breakfast: Apple and muesli smoothie


Lunch: Tuna and sweetcorn sandwich


Dinner: Mixed bean chilli with rice and plain yogurt


Pudding: Sweet potato pudding cake with Greek yogurt


Choose from snacks including fruit, wholemeal toast and peanut butter and wholemeal fruit bars.



Breakfast: Scrambled or poached eggs on wholemeal toast


Lunch: Hearty minestrone soup


Dinner: Roast chicken, sage, onion and sweet potato stuffing with mashed potato, carrots and gravy


Pudding: Apricot crunchwith Greek yogurt


Choose from snacks including hot chocolate, fruit and savoury popcorn.

Budget meal plan information

With stagnating wages and food prices rising, more and more of us are having to manage our finances more carefully. With this in mind, here at Enjoy Food we have devised a delicious, nutritious, budget-friendly weekly meal plan. It is carb counted to help those of you who carb count to manage your diabetes, and calorie counted to help you to manage your weight.

General healthy eating information

To help us manage our weight and choose a healthier diet, reference intakes (RIs) have been devised and give a useful indication of how much energy the average person needs and how a particular nutrient fits into your daily diet.

RIs are not intended as targets, as energy and nutrient requirements are different for all people depending on your age, sex and activity levels. The term ‘reference intakes’ has replaced ‘guideline daily amounts’ (GDAs), which used to appear on food labels. But, the basic principle behind these two terms is the same.

RIs values are based on an average-sized woman doing an average amount of physical activity. This is to reduce the risk of people with lower energy requirements eating too much, as well as to provide clear and consistent information on labels.

As part of a healthy balanced diet, an adult's reference intakes for energy and carbohydrate in a day is 2000 kcal and 260g, respectively.

The ‘budget' meal plan should be adjusted according to your needs. Remember, we don't all need to eat the same amount of calories. Men, who are generally heavier and have more muscle compared to women, require more calories. Young children also need fewer calories than adults. In contrast, older boys from 11 years and girls from 15 years and above, are likely to need more calories. So, adjust portion sizes accordingly to meet your needs.

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