Cheap Diet Plan: Weeks 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:
- Stir the thawed peas into the rice, add one scrambled egg
- 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
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
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
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:
- Grill the tomato
- Coat a pan with fry light and softly scramble the egg and egg whites
- 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
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
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
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
*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here
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.
