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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

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Monday

Breakfast: Porridge with banana

 

Lunch:Ham, leek and Parmesan frittata

 

Dinner:Bean and mushroom enchiladas

 

Pudding:Stuffed baked applesand custard

 

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

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Tuesday

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.

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Wednesday

Breakfast: Porridge with pineapple

 

Lunch:Mackerel salsa wrap

 

Dinner:Tomato and red pepper risotto

 

Pudding:Apple Charlottewith Greek yogurt

 

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

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Thursday

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 cakeand low-fat yogurt.

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Friday

Breakfast: Sugar-free muesli with apricots

 

Lunch:Mulligatawny soupand a cheese and tomato wholemeal roll

 

Dinner:Bangers 'n' mash

 

Pudding: Low-fat yogurt and pineapple

 

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

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Saturday

Breakfast:Apple and muesli smoothie

 

Lunch: Tuna and sweetcorn sandwich

 

Dinner:Mixed bean chilli with rice and plain yogurt

 

Pudding:Sweet potato pudding cakewith Greek yogurt

 

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

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Sunday

Breakfast: Scrambled or poached eggs on wholemeal toast

 

Lunch:Hearty minestrone soup

 

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

 

Pudding:Apricot crunchwith Greek yogurt

 

Choose from snacks including hot chocolate, fruit andsavoury 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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