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Budget Diet Plan
Cheap Diet Plan – Week 2 and 4

Week 2 of our cheap diet plans helping you to diet on a budget. Includes a plan for cheap recipes and meals to give you a manu for week 2.

Cheap Diet Plan – Week 2 and 4

By WLR's Food Information Executive, Laurence Beeken

Cheap diet plans for week 2 and 4 of our plan to help you diet on a budget.

You can view the weekly diet plans for week 1 and 3, to be alternated with these for a complete cheap diet plan for one month. The plan gives you a total calorie intake of, on average, 1250 calories per day.

The food in our Budget Diet Plan comes in at just £159.30 for one person for one month if bought from Asda (cheapest according to www.mysupermarket.co.uk Jan 2017). That’s £39.83 per week for all your meals! If Asda isn't your favourite supermarket, here is the cost of the same shopping list at some of the other, popular supermarkets:

  • Morrisons - £174.42
  • Tesco - £181.74
  • Sainsbury's - £196.90
  • Ocado - £224.06

Note

Roast a 1.1 kilo pork joint according to the pack instructions, refrigerate when cooled for use in week 2.

Day 1 (Total 1427 Calories)

Breakfast 390 cals

Blueberry Porridge
  • 80g Frozen blueberries, (defrosted)
  • 70g Porridge oats
  • 200ml Semi skimmed milk

Lunch 362 cals

Roast Pork Sandwich
  • 100g Roast pork (taken from the reserved roasted pork joint)
  • 2 Medium slices wholemeal bread
  • 20g Lettuce
  • 1 Med (123g) tomato

Dinner 675 cals

Sweet & Sour Pork with Rice
  • 100g Roasted pork (taken from the roasted pork joint)
  • 56g Frozen peas, (thawed)
  • 1 Med egg
  • 140g Cooked white rice
  • 200g Sweet & Sour sauce (taken from 300g jar, save 100g for Tuesday)

Method:

  1. Stir the thawed peas into the rice, add one scrambled egg
  2. Serve the pork over the rice and pour over the heated sauce

Notes:

Put the soup & broth mixture (for the Day 2 soup) in water to soak overnight as per packet instructions.

Day 2 (Total Calories 1215)

Breakfast 209 cals

Summer Fruits with Yoghurt & Muesli
  • 100g Frozen summer fruits, (defrosted)
  • 1 Sm Pot (125g approx) Low fat yoghurt
  • 28g Muesli

Lunch 507 cals

Saucy Potato
  • 1 Med (200g) baked potato
  • 28g/1oz Butter
  • 100g Sweet & sour sauce

Dinner 499 cals

Pork & Bean Soup
  • 112g Dry soup & broth mix soaked and cooked as per packet instructions
  • 1 Can (200g) Chopped tomatoes
  • 40g Celery
  • 1 Med onion
  • 2 Clove garlic, crushed
  • 1 Carrot peeled
  • 2 tsp Olive oil
  • 2 tsp Mixed herbs
  • Salt & Pepper
  • 100g Roasted pork (taken from the reserved roasted pork joint)
  • 200g Kidney beans
  • 500ml Made-up vegetable stock

view recipe

Notes

Once cooked, divide the soup into 2 portions, one for use now and one portion for use in Day 3 Lunch.

Day 3 (Total 1323 Calories)

Breakfast 264 cals

Chocolate Porridge
  • 1 sachet (11g) Instant hot chocolate drink
  • 35g Instant porridge oats
  • 200ml Semi skimmed milk

Mix all together and microwave for 30 second bursts until cooked

Lunch 499 cals

Pork & Bean Soup

Left over from Tuesday

Dinner 560 cals

Tuna Napolitana & Salad
  • 1 Pack Schwartz Tuna Napolitana mix
  • 450ml Semi skimmed milk
  • 3 tbsp Tomato puree
  • 25g Salted butter
  • 1 Can (185g) tuna, drained
  • 50g Dry pasta shapes
  • 20g Cucumber
  • 80g Baby leaf salad

Make up the Napolitana as per the packet instructions. Serve with a leaf salad.

Notes

Once cooked, divide the sauce into 2 portions, one for now and one portion for use in Day 4 Lunch.

Day 4 (Total 1351 Calories)

Breakfast 350 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 591 cals

Napolinata Baked Potato
  • 1 Qty reserved Napolitana sauce (from Day 3 Dinner)
  • 1 Medium baked potato

Dinner 410 cals

Cheesy Burger, Egg & Chips
  • 200g Lean Beef mince
  • 2 tsp (10g) Chopped onion
  • 30g Reduced fat cheddar cheese
  • 2 Lettuce leaves (20g approx)
  • 120g Boiled potatoes
  • 15 Sprays 1 cal oil
  • 1 Med egg, fried
  • 20g Cucumber
  • 1 Med (123g) tomato

view recipe

Notes

Refrigerate 1 burger for Day 5 lunch.  The following day you can remove it & microwave to reheat.

Day 5 (Total 1203 cals)

Breakfast 345 cals

Bran Flakes, Fruit & Yoghurt
  • 50g Bran flakes
  • 100g Sliced apple
  • ½ Medium banana
  • 1 Pot (125g approx) Low fat yoghurt

Lunch 325 cals

Cheesy Burger & Salad
  • 1 Burger reserved from Day 4 Dinner
  • 2 Lettuce leaves (20g approx)
  • 1 Roll (Brown Bread)
  • 20g Cucumber
  • 1 Med (123g) tomato

Dinner 533 cals

Roasted Vegetable Pasta
  • 1 Qty reserved pasta sauce.
  • 75g dry weight pasta

view recipe

Notes

Once cooked, divide the sauce into 3 portions, one for now, and reserve 2 portions for use in Day 6 Dinner/Day7 Lunch.

Day 6 (Total 1245 Calories)

Breakfast 305 cals

Boiled Eggs & Soldiers
  • 2 Med eggs, (boiled)
  • 1 Slice white bread, (toasted)
  • 1 Thin spread butter

Lunch 471 cals

Omelette
  • 2 Med eggs
  • 2 Med egg whites
  • 10 Sprays fry light
  • 30g Reduced fat cheddar cheese
  • 1 Med (123g) tomato
  • 1 Piece (60g) French Stick
  • 1 Sm Pot (125g approx) Low fat yoghurt

Method:

  1. Grill the tomato
  2. Coat a pan with fry light and softly scramble the egg and egg whites
  3. Sprinkle over grated cheese and melt under a hot grill.

Dinner 469 cals

Roasted Vegetable Curry & Rice
  • 1 Qty Reserved pasta sauce from Day 5 Dinner
  • 140g White rice
  • 1 tbsp Medium curry powder

View Recipe

Using one portion (half) of the sauce reserved from Day 5 (save the remainder for Friday), add the curry powder and heat for 10 minutes.  Serve over plain boiled rice.

Notes:

In addition, remember to add the following to your diary:
Curry Powder, Average, x 1 Tbsp - 20.5cals
Rice, White, Cooked, Average x 1 Serving/140g - 182cals

Put the soup & broth mixture (for the Day 7 soup) in water to soak overnight as per packet instructions.

Day 7 (Total 1288 Calories)

Breakfast 380 cals

Full English Breakfast
  • 2 Vegetarian sausages
  • 1 Med egg, poached
  • 100g Baked beans
  • 1 Medium Tomato, grilled
  • 1 Med slice Wholemeal bread (toasted)

Lunch 488 cals

Vegetable Soup
  • 1 Qty Reserved pasta sauce from Day 5 Dinner
  • 56g Soup & broth mixture, soaked and cooked as per packet instructions.
  • 500ml Prepared vegetable stock

view recipe

Dinner 420 cals

Meat Loaf
  • 200g Lean Beef mince
  • 25g Breadcrumbs
  • 1 Medium Egg
  • ¼ Onion, finely chopped
  • ½ tsp Mixed herbs
  • ½ Med Red pepper
  • Salt & pepper
  • ½ tsp Worcestershire sauce
  • 80g Frozen mixed vegetables, (microwaved)
  • 70ml Made up gravy
  • 120g Boiled potatoes

view recipe

Notes

You will need to add the following separately to your diary:

Vegetables, Mixed, Frozen, Average x 1 serving/80g
Gravy Granules, Instant, Made Up, x 1 med serving/70g
Potatoes, boiled, average x 1 serving/120g

Weeks 3 & 4 are repeat of 1 & 2

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How WLR Can Help

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