for one
Budget meal plan for one (UK, a week of dinners under £30)
Supermarket packs are sized for families, which is why cooking for one so often ends with half a bag of spinach going slimy in the fridge.
This plan gets round it by making every ingredient do at least two jobs. The chilli on Monday covers Wednesday too and leaves two portions for the freezer, one pack of chicken thighs makes two different dinners, and the peppers, spinach and eggs are spread across the week.
The shop below comes in under £30. Rice, pasta, spices and the frozen chilli carry into next week, so the following shop is cheaper still.
A week of meals
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Monday
Chilli con carne with rice
500g beef mince, a tin of kidney beans, two tins of tomatoes, onion and chilli powder. Makes four portions: eat one, keep one for Wednesday, freeze two.
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Tuesday
Egg fried rice with peas
Two eggs, frozen peas, spring onion, soy sauce and rice. Ten minutes, one pan.
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Wednesday
Chilli-topped jacket potato
Monday's chilli reheated over a baked potato with grated cheese. No cooking beyond the oven.
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Thursday
Chicken thigh traybake
Half the pack of chicken thighs roasted with peppers, onion and a potato cut into wedges. One tray to wash up.
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Friday
Pesto pasta with spinach and tomatoes
Pasta stirred through with pesto, wilted spinach and halved cherry tomatoes. Cheaper than a takeaway and quicker.
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Saturday
Chicken and pepper noodle stir-fry
The rest of the chicken thighs sliced thin with the last pepper, spring onion, noodles and soy sauce.
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Sunday
Cheese and spinach omelette
Three eggs, the last of the spinach and a handful of cheese, with cherry tomatoes on the side. Clears the fridge for Monday.
Your shopping list
Grouped by aisle so you walk the shop once. Prices reflect a typical UK supermarket basic range.
Meat & fish
- Beef mince 500g £3.20
- Chicken thighs 1kg £3.00
Fresh fruit & veg
- Onions 1kg £0.95
- Peppers 3-pack £1.10
- Garlic bulb £0.40
- Spinach 240g £1.00
- Cherry tomatoes 250g £0.85
- Spring onions £0.50
- Baking potatoes 4-pack £0.90
- Bananas 5 £0.80
Dairy & eggs
- Eggs 6 £1.40
- Mature cheddar 400g £2.90
- Semi-skimmed milk 2 pints £1.25
Cupboard staples
- Long-grain rice 1kg £1.00
- Pasta 500g £0.60
- Egg noodles 250g £0.75
- Kidney beans 1 tin £0.45
- Chopped tomatoes 2 tins £0.90
- Green pesto 1 jar £1.10
- Soy sauce £0.90
- Chilli powder £0.75
Frozen
- Frozen peas 900g £1.00
Prices are guides and may vary by store and region.
A few tips
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1
Freeze the chilli in single portions in freezer bags laid flat. They defrost in minutes in a bowl of warm water.
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2
Buy loose veg where your supermarket sells it. One pepper or two potatoes costs less than wasting most of a multipack.
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3
Rice, pasta, noodles, soy sauce and chilli powder last for weeks, so next week only needs fresh food and a protein.
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4
Cook rice once for two meals: Monday's leftover rice, cooled quickly and kept in the fridge, is exactly what Tuesday's fried rice needs.
Your own plan
Want a plan built for your family?
These ready-made plans are a great starting point. For a plan that fits your exact budget, your dietary needs and the kids' fussy bits, make your own in about five minutes.
No card needed. Cancel any time.
More plans: Budget meal plan for two (UK, a week of dinners for about £35), Student meal plan UK (a week of dinners for about £20), High-protein budget meal plan UK (a week for one, about £35), Tesco meal plan for a family of 4 (about £55 a week)