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Low Calorie Lunch Ideas
Credit Crunch Lunch Box

Do you find it difficult to have a cheap, easy but tasty lunch at work? WLR has ideas and shopping lists for you that will help you save £s and lose lbs with our credit crunch lunch box ideas for less than £2.50 a day.

Credit Crunch Lunch Box

By WLR's Site Manager, Laurence Beeken

Eating a balanced, calorie controlled lunch at work and watching the pennies is no mean feat and we know that you guys sometimes struggle. So, WLR’s Sarah Massey, Laura Meads, Julie Howard and Trudi Maples were sent on a mission.

Budget Lunch

They were given an average daily budget of £2.50 a day for lunch to take to work. The rules were:

  • No more than 1750 for the 5 days (average of 350 per day)
  • Spend no more than £12.50 in total
  • Each person had to choose a different supermarket to buy the shopping in

Low Calorie Lunch Recipes

  • Each meal had to be tasty and satisfying
  • The choices had to be interesting
  • If possible, at least one lunch had to include a sweet pudding (for those of you out there that have a sweet tooth!)

Credit Crunch Food

The supermarkets that we chose to use to get our lovely credit crunch food were, Tesco, Asda, Waitrose and Sainsbury’s. Here are the results:

Sarah Massey – Sainsbury’s Shopping List

Shopping Amount Price
Pittas, Wholemeal x 6 1 Pack 50p
Ham, Wafer Thin, Cooked 1 Pack (140g) £1.00
Cucumber 1 Whole 45p
Sweetcorn, Basics Range 1 Can (160g) 30p
Soup, Tomato & Spicy Lentil, BGTY 1 Can (400g) 55p
Eggs, Basics x 6  1 Pack 70p
Apples, x 5 1 Bag £1.00
Plums, Basics   1 Punnet (400g) £1.50
Yoghurts, Red Fruits, Low Fat x 6 1 Pack £1.00
Salad, Crunchy, Basics  1 Bag (200g) 75p
Tomatoes, Basics    1 Pack (450g) 70p
Mayonnaise, Light   1 Jar (240ml) 60p
 
TOTAL
£9.05

Low Calorie Lunch Ideas

Monday Ham Salad, Apple, Plum & Yoghurt 323.3 cals
Tuesday Egg Salad Pitta, Apple & Plum 345.9 cals
Wednesday Soup, Pitta, Apple & Plum 328.0 cals
Thursday Egg Salad, Apple, Plum & Yoghurt 359.9 cals
Friday Ham Salad Pitta, Apple & Plum 299.0 cals
 
TOTAL CALORIES
1656.1 Calories

Laura Meads – Waitrose Shopping List

Shopping Amount Price
Ham 125g £1.19
Prawns 100g £1.70
Bread Wholemeal 800g 75p
Iceberg Lettuce 1 Whole 60p
Cucumber 1 Large 50p
Cherry Tomatoes 500g £1.67
Spring Onions 8 60p
Salad Cream 450g £1.23
Tomato Soup 1 Can/400g 55p
Apples 6 £1.00
Pears 6 £1.40
 
TOTAL
£11.19

Low Calorie Lunch Ideas

Monday Ham Salad Sandwich & Apple 271 cals
Tuesday Tomato Soup, Apple & Pear 242 cals
Wednesday Ham Salad & Pear 193 cals
Thursday Prawn Sandwich & Apple 270 cals
Friday Prawn Salad & Pear 284 cals
 
TOTAL CALORIES
1260 Calories

Julie Howard – Tesco Shopping List

Shopping Amount Price
Apple, Golden Delicious 1 31p
Plum 1 50p
Banana 1 12p
Market Value Carrot  1 8p
Tomatoes on the Vine  2 28p
Cucumber 1 49p
Round Lettuce    1 40p
Value Sweetcorn  1 Can 35p
Value Tuna in Brine     1 Can 74p
Heinz Baked Beans 1 Can (200g) 20p
Weight Watchers Tomato Soup               1 Can (295g) 75p
Shape Strawberry & Raspberry 0.1% Fat Yoghurts 1 Pack (4)   £1.50
Value Chicken Roll 1 Pack 55p
Tesco Stay Fresh White Med Bread   1 Loaf 75p
2 Finger Kit Kat 1 Pack (8) £1.59
  TOTAL £8.61

 Low Calorie Lunch Ideas

Monday Chicken & Tomato Sandwich. 1 Plum, Strawberry Yoghurt 337.7 cals
Tuesday Tuna & Sweetcorn Salad. Kit Kat 317.3 cals
Wednesday Chicken, Lettuce & Cucumber Sandwich;
1 Apple & Raspberry Yoghurt
352.1 cals
Thursday Tomato Soup. Strawberry Yoghurt, Banana, Kit Kat  332.6 cals
Friday Beans on Toast. Kit Kat 334.5 cals
 
TOTAL CALORIES
1674.20 Calories

Trudi Maples – Asda Shopping List

Shopping Amount Price
Houmous Dip 30% Reduced Fat 1 Pot (200g) £1.00
Carrots, Fresh Taste Batons 1 Bag (300g) 54p
Peppers, Mixed 3 Pack  99p
Cucumber 1 Whole 49p
Chocolate Mousse 40% Less Fat 1 Pack (6x60g) 90p
Asda Red Salmon 1 Can (105g) £1.68
Cream Cheese 50% Less Fat 1 Tub (200g) 74p
Kingsmill Wholemeal Bread Medium Cut 1 Loaf 79p
Clementines 1 Net £1.25
Tender Leaf Salad Bag 1 Pack (110g) £1.00
Celery Sticks (350g) £1.10
Tomato 1 (123g)   17p
Asda Mackerel in Tomato Sauce 1 Tin (125g) 70p
  TOTAL £11.35

Low Calories Lunch Ideas

Monday 50g Houmous, Crudités and Chocolate Mousse 268.5 cals
Tuesday Salmon & Cream Cheese Sandwich,
Chocolate Mousse, Clementine
373.6 cals
Wednesday 50g Houmous, Crudités and Chocolate Mousse 268.5 cals
Thursday Mackerel Salad. Chocolate Mousse 403 cals
Friday Salmon & Cream Cheese Sandwich,
Chocolate Mousse, Clementine
373.6 cals
 
TOTAL CALORIES
1687.2 Calories

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