Cheap Diet Plan – Week 1 and 3
Use our cheap 1 week diet plans to help you diet on a budget. Our cheap diet plan contains budget recipes for a 1 week menu
Cheap Diet Plan – Week 1 and 3
By WLR's Food Information Executive, Laurence Beeken
To make our cheap diet plans work we have tried to make the most of the food and recipes used. Dieting on a budget means a bit of preparation and planning is needed along the way.
The diet plan below links to any recipes you’ll need. Any advance preparation needed for the plan is detailed for you in separate boxes.
Use this weekly diet meal plan alternately on week 1 and 3 of the month. Complete a month with the plan for week 2 and 4. The plan gives you a total calorie intake of between 1250 and 1350 calories per day.
Our diet plan comes out at a cost of £99.50 for one person, for one month, if bought from Sainsbury’s (cheapest according to www.mysupermarket.com Jan 2010).
Day 1: Preparation
Roast 1 whole chicken (1 kilo weight) as per packing instructions. Allow to cool then remove the meat from the bones, reserving for use in this week. Take 150g meat for use with today's recipes then refrigerate the remainder.
Day 1 (Total 1172 Calories)
Breakfast 209 cals
Summer Fruits with Yoghurt & Muesli
- 100g Frozen summer fruits (defrosted)
- 1 Pot (125g) low fat yoghurt
- 28g Muesli
Lunch 249 cals
Chicken Salad on Wholemeal Bread
- 50g Roasted chicken (taken from whole roasted chicken)
- 20g Lettuce
- 20g Cucumber
- 1 tsp Reduced calorie mayonnaise
- 2 Med slices wholemeal bread
Dinner 714 cals
Roast Chicken Dinner
- 100g Roasted chicken (taken from whole roasted chicken)
- 2 Ready to bake Yorkshire puddings (cooked)
- 70ml Made-up instant gravy
- 180g Boiled potatoes
- 80g Frozen mixed vegetables, (microwaved)
- 1 Pot low fat rice dessert
Day 2 (Total 1301 Calories)
Breakfast 289 cals
Chocolate Porridge
- 1 Sachet (11g) instant hot chocolate drink
- 40g Instant porridge oats
- 200ml Semi skimmed milk
Mix all ingredients together and microwave for 30 second bursts until cooked
Lunch 467 cals
Baked Potato with Chicken
- 1 Med Potato (200g), baked at 180°C (350°F, Gas Mark 4) for 1 ½ hours, or until a skewer can be inserted easily
- 50g Roasted chicken (taken from the reserved whole roasted chicken)
- 30ml Soured cream
- 1 Pot (120g) low fat fruit yoghurt
Dinner 545 cals
Chicken Salad
- 100g Roasted chicken (taken from the reserved whole roasted chicken)
- 20g Cucumber
- 40g Celery
- 45g Red onion cut into circles
- 85g Hardboiled egg
- 1 tsp Reduced calorie mayonnaise
- 1 Sm piece (60g) French Bread
Notes:
Put the soup & broth mixture (for the Day 3 soup) in water to soak overnight as per packet instructions.
Day 3 (Total 1342 Calories)
Breakfast 325 cals
Citrus Starter & Toast
- 80g Fresh grapefruit segments
- 80g Fresh orange segments
- 2 tbsp Low fat yoghurt
- 2 Med slices toasted white bread
- 2 Thin spreads of butter
Lunch 559 cals
Chicken Breast Salad & Rice
- 100g Roasted chicken (taken from the reserved whole roasted chicken)
- 100g Green salad leaves
- 80g Cherry tomatoes
- ½ Medium avocado
- 1 tsp Lemon juice
- 140g Cooked white rice
Dinner 458 cals
Chicken Soup
- 500ml Chicken stock
- 112g Dry soup & broth mix, soaked and cooked as per packet instructions
- 200g Chopped tomatoes
- 100g leftover roasted chicken (taken from the reserved whole roasted chicken)
- 1 Stalk celery
- 1 Med onion
- 1 Clove garlic (crushed)
- 1 Med carrot
- 2 tsp extra virgin olive oil
- Salt & Pepper
- 2 tsp Mixed herbs
Notes:
Once cooked, divide the soup into 2 portions, one for use now and reserve one for Day 4 Lunch.
Day 4 (Total 1274 Calories)
Breakfast 334 cals
Bran Flakes, Fruit & Yoghurt
- 50g Bran flakes
- 100g Sliced apple
- ½ Small Banana
- 1 Pot (125g) Natural yoghurt
Lunch 458 cals
Chicken Soup
(use the reserved portion from Day 3 Dinner)
Dinner 482 cals
Pasta with Homemade Tomato Sauce
- 3 tsp Olive oil
- 1 Med onion, chopped
- 2 Cloves garlic, crushed
- 2 Carrots (approx 150g)
- 2 Sticks Celery (approx 80g)
- 600g chopped (tinned) tomatoes
- 3 tsp Tomato puree
- Salt & pepper
- ½ tsp Sugar
- 100g Dry pasta (twists)
Cook the pasta and serve with the homemade tomato sauce.
Notes:
Once cooked, divide the sauce into 3 portions, one for now, and reserve two portions for use in Day 5 Dinner.
Day 5 (Total 1318 Calories)
Breakfast 392 cals
Blueberry Porridge
- 80g Frozen blueberries, (defrosted)
- 70g Porridge oats
- 200ml Semi skimmed milk
Lunch 368 cals
Spinach Omelette
- 10 Sprays 1 cal oil
- 25g Spinach
- 2 Med eggs
- 30g Reduced fat soft cheese
- 1 Piece (60g) French Stick
Dinner 558 cals
Spaghetti with Bolognese Sauce
- 100g Turkey Mince
- 2 Qty reserved Tomato Sauce (reserved from Day 4 Dinner)
- 100g Dry Spaghetti
Notes:
Once cooked, divide the Bolognese sauce into 2 portions, one for now, and one portion for use in Day 6 Lunch.
Day 6 (Total Calories 1280)
Breakfast 338 cals
Scrambled Eggs on Toast
- 2 Med eggs
- 2 Med egg whites
- 100ml Semi skimmed milk
- 2 Med slices white bread
Lunch 541 cals
Chilli & Jacket Potato
- 1 tsp hot chilli powder
- 100g red kidney beans
- 1 Med baked potato
- 1 Qty reserved bolognese sauce (reserved from Day 5 dinner)
Use the left over Bolognese sauce from Day 5 Dinner and add to it 1 tsp hot chilli powder and 200g red kidney beans.
Dinner 401 cals
Baked Salmon with Couscous & Salad
- 1 Salmon fillet, baked at 180°C (350°F, Gas Mark 4) for 25-30 minutes
- 55g (½ pack approx) Mediterranean cous cous, prepared as per instructions
- 80g Lettuce
- 1 Med (123g) tomato
- 40g Cucumber
Day 7 (Total 1309 Calories)
Breakfast 376 cals
Full English Breakfast
- 2 Vegetarian sausages
- 1 Med egg, poached
- 100g Baked beans
- 100g Tomato, grilled
- 1 Med slice wholemeal bread, (toasted)
Lunch 443 cals
Cheese Ploughman’s
- 50g Reduced fat cheese
- 100g French bread
- 2 Pickled onions
- 2 tsp Sweet pickle
- 20g Tomato
- 20g Lettuce
- 20g Celery
- 20g Cucumber
Dinner 490 cals
Roast Pork
- 120g Boiled potatoes
- 80g Frozen mixed vegetables, (microwaved)
- 2 Ready to heat Yorkshire puddings, (cooked)
- 70ml Made up gravy
- 100g Roasted pork
- 1 Pot (125g) low fat yoghurt
Notes:
Roast a 1.1 kilo pork joint according to the pack instructions and cut off 100g for use now. The remainder of the joint can then be refrigerated when cooled for use in week 2.
How WLR Can Help
Use WLR’s tools to calorie count your diet and create your own cheap diet plans. Add your plans directly to your food diary and create shopping lists. Try it Free for 24 hours.
More Info
The Art of Using Leftovers and Using up Cooked Food Waste
www.lovefoodhatewaste.com
Government funded initiative with useful info about cutting down on how much food you waste - helping you spend less.
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