Dee’s Healthy Eating on a Budget Plan

28 Nov

I’ve done this shopping list for a family of 4, but you could potentially stretch it to 6 people if you have 2 toddlers.

I have used family friendly recipes like chilli con carne, burritos, spaghetti bolognaise and shepherds pie, but replaced the expensive meat with lentils and beans.  It still tastes fantastic and before anyone starts saying “oh my crowd would never eat that ” if they don’t know what’s in it first off they probably will eat it, if it’s plonked in front of them.  Why?  Because the meals still taste fantastic and you genuinely would not miss the meat.

Breakfast is porridge every day during the week.  It’s cheap, easy and filling.  Give your family a choice of toppings rather than a choice of breakfast.  When I was young my Mum used to put the porridge in a cup and top with milk, I used to drink it going out the door.  Almost like a hot oat shake.  Call it that, it might be more attractive than porridge!

At the weekends when you might have more time, I’ve suggested Mushroom Omelettes and Brown Bread and Smoked Salmon Bagels.
Free Range roast chicken is for Sunday lunch with a curry being made for the next day out of the remainder.  Obviously if you are a vegetarian you can swap this for another dinner.  Maybe buying soya mince for the curry on Monday and doing a nut roast for Sunday dinner.

Start each day with a freshly squeezed glass of orange and grapefuit juice, put the bits back it that’s where the goodness is.  This is cheaper than buying orange juice that will be guzzled from the fridge everytime someone is thirsty.  And contains tons of vitamins and minerals your family need to keep  colds and flus at bay.

Lunches are either soup or pittas.  These are handy, cheap and you can put lots of filling in them.  I like Aldi’s wholegrain pittas as they have no preservatives.  Much better than preservative loaded sliced pan.
These are just meant as ideas and suggestions.  I will analyse the recipes later to see how they are stacking up in terms of nutritional content.  But generally adding more wholefoods and vegetables into your diet means you stay fuller longer and have more nutrition in your diet, so you feel better.

Here is the shopping list

DEE'S HEALTHY SHOPPING LIST BUDGET

DEE’S HEALTHY SHOPPING LIST BUDGET

And here is the link to the menus and recipes.  If you are just a single person divide everything by 4.

http://www.slideshare.net/DeesWholefoods/dees-healthy-eating-on-budget

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8 Responses to “Dee’s Healthy Eating on a Budget Plan”

  1. Lisa November 28, 2012 at 4:47 pm #

    Hi dee, just to let you know, the link to the recipes doesn’t work. Looking forward to seeing them.

    • Dee November 29, 2012 at 9:13 pm #

      Hi Lisa, it should be working now, thank you ! Dee

  2. Maria November 28, 2012 at 5:02 pm #

    The slideshare link is not working! – or is that just me??

    • Dee November 29, 2012 at 9:12 pm #

      should be working now

  3. Eilish November 28, 2012 at 6:58 pm #

    Hi Dee – great list. Can you create a similar one for people living on their own! It’s quite difficult to shop for one without waste!

    • Dee November 29, 2012 at 9:05 pm #

      Hi Eilish, it’s quite easy to do this list for one person, divide pretty much everything by 4. Just buy enough carrots and single onions for the dishes. The frozen veg can keep in the freezer, also just use one tin of beans and one tin of tomatoes in the recipes. Make sure and freeze pitta breads and tortillas and use as you need them. You can always freeze portions of the Shepherds pie for instance after you make it and you will have dinner made for some other time : )

  4. Dasmond November 29, 2012 at 10:30 am #

    Good work, but you could save even more money by buying the likes of lentils, soy sauce, sweet chili sauce, curry paste, noodles, spices tofu, etc from ethnic shops.

    Also, it’s quite possible to buy your fruit/veg from your local veg shop for a similar price to what you have listed. It’s likely to be better quality, contain far less packaging – which is my main gripe with aldi/lidl – and less likely to have been shipped from the other side of the world.

    • Dee November 29, 2012 at 9:12 pm #

      Hi there, that is true if you live in the city. A lot of people in the countryside don’t have access to these shops so will have to source their regular shop in the local supermarket. Luckily lots of farmers markets are around for people these days. The list is just meant as a guide. It was easy for me to go to the nearest supermarket and start pricing up. It would be great if people could share where they are finding bargains for lentils, spices or otherwise. I sign up to a vegbox delivery from a local farmer every week too, it’s good value also. Lots of farms doing this now, so maybe in people’s local areas they could find a supplier of carrots, onions, potatoes and the like. If you have a local source for vegetables direct from a farm, do share. Please give a plug for your local veg shop – I’m sure they’d be delighted : ) Thanks for the comments, kind regards, Dee

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