EXAMPLE GROCERIES BUDGET, USEFUL FOR LOW INCOME

836
  0%
  0

Tags

If anyone would like me to do another please do ask. This is a hobby to pass any spare time, and also is one of my only chances of becoming famous, though I don't have a clue what to write about. I am passionate about learning and sharing information, poetry, and songs.

I was asked to write about a way in which a person can get groceries and/ live healthily on a low budget. This list is for 1 person, for 1 fortnight, for each additional person the price will not increase proportionately because there is slightly more than enough fruit and veg on the list, though there is no harm in eating a lot of fruit and veg for a single person, to make the list more family orientated double up the meat and carbs, half some of the veg portions. It is presumed that people have herbs and spices to add to dishes (which can come to around 20£ every 3 months). Eating well means eating a balanced, varied diet. A portion of something is about a handful. Fruit and veg should outweigh the rest of the diet, though a person should still consume around 220 g of carbs and 50g of protein per day (ideally at least half of the protein consumed should come from a plant source), and the ideal recommended amount is not 5 a day, it’s more like 9. 


About the lists: Online shopping at certain times of day for Morrison’s is between 50p and 2£ (less than a taxi) and they give u bag money back when you give your carrier bags back, as well as match and more points which convert to 5£ off of shopping for every 5000 points, therefore this list is based around Morrison’s prices, though actually most supermarkets do similar priced products. If one buys the value (cheapest) products there is actually not a great deal in quality difference. If people shop partially at the market, especially for week two shopping, one might also find better value for money on some products.

Toilet roll for 1 month can be bought in bulk from local shops, 6 pound for 36 rolls therefore toilet roll is not on this list.
NON FOOD ITEMS
40 Tea bags, 500g coffee, 1kg sugar and fluoride toothpaste= £2.50 (these are unhealthy) other than that the rest will be good :D . 
Bin bags, laundry liquid, washing up liquid, sponges, cleaning fluid £4.50
The 2 in 1 morrisons equivilant of head and shoulders £1.50
2 blade Razors, shaving foam, sanitation pads, bodywash, and deodorant £ £6.00
Total cost of non food items per 4 weeks = (2.5 + 4.5 + 1.5 + 5.5) X2 = 14 + 6 = £20.50
WEEK 1 list
• 4pt milk = £1
• Coconut oil= £2
• 12 eggs (thats free range, none free range are less from other shops)= 1.80 = 6 meals 
• 600g spinach (will only last 3 days put straight into freezer on day 3 to keep)= 2£ 
• Banana = 5 pack £1
• Satsumas or tangarines 1.50
• 1.5 kg (wonky veg around 16 onions)= 60p 
• Lemons and limes juice ( for water and food) £2
• Crushed garlic £1
• Crushed ginger £1 
• Crushed chilli £1
• Tomato puree 50p
• (dried fruit and nut from poundshop= contain about 5 handfuls, and dates around 10 handfuls, apricots around 6)= £4
• 12 dessert apples £ 2
• Pears £1
• Strawberries £2
• 2 x 500g natural yoghurt £1
• Potatoes £2
• Mayonase (50p)
• Iceberg Luettice, £ 50p
• rocket £1
• watercress £1 
• Spring onions £60p
• Tomatoes £4
• 5 Peppers £1.80
• Carrots 1 kg £ 80p
• 2x 500g brown pasta £1 
• Pack of 3 tuna in oil 3
• Porridge oats 1£ 75p /kg
• Sugar snap peas 1£
• 2 avocadoes £2
• 1 pack hummus £1
• Coconut milk £1
• Cauliflower £1
• Mince5% fat 445g (could use 675g of 10% fat and drain more fat at draining to make more meals), chicken breast (485g) (could use turkey for a healthier option), 4 peppered beef grillsteaks = £10 – put the grill steaks split in half and put in to freeze.
• Rice £1

WEEK 1

MONDAY

Breakfast – omelette with a handful of spinach and tomato (an onion and garlic in the omelette, and chives on top optional) (with a glass of water) 
(2 egg)
Snack – banana (with a glass of water)
Lunch- Tuna pasta (only 1 spoon of mayo, don’t just add corn, add corn with tomatoes, a pepper, herbs of your choice, an onion, a squeeze of lemon, some herbs ect) (with a glass of water). Use a 2 handfuls of pasta and 1 large tin of tuna, thats basically 2 balanced meals.
Snack- strawberries (with a glass of water)
Basically, drink mostly water- AKA council pop with meals and snacks. Might as well, it would be a shame not to get our moneys worth from our water bills :D
Tea – potato salad, actually have with salad, eg a grated carrot, tomato, some rocket and watercress, have with a handful of nuts for extra protien (with a glass of water)
Snack- apple (with a glass of water)

TUESDAY

Breakfast –banana, handful of strawberries ½ pot natural yoghurt
Snack – 1 onion, cooked with ginger, garlic, chilli, spinach, whatever herbs you like
Lunch- (already made from yesterday)Tuna pasta (only 1 spoon of mayo, don’t just add corn, add corn with tomatoes, a pepper, herbs of your choice, an onion, a squeeze of lemon, some herbs ect) (with a glass of water). Use a 2 handfuls of pasta and 1 large tin of tuna, thats basically 2 balanced meals.
Snack- 2 satsumas
Tea – avocado, with hummus, and salad
Snack- pear

WEDNESDAY
Breakfast – banana, 2 satsumas, ½ pot natural yoghurt
Snack — strawberries
Lunch- cook this once to make 5 portions of meals, put 4 streight into containers in the freezer contains 4 onions, 2 tbsp garlic, oregano, basil, most of 1 tube tomato paste, half of the baught tomatoes at least, possibly a grated carrot . serve with with handful of pasta and a leafy veg of choice
Snack – banana
Tea – 1 poached egg with roasted potato (roast with garlic, celery salt, coconut oil)- add a pepper, and a grated carrot
Snack – 1 onion, cooked with ginger, garlic, chilli, spinach, whatever herbs you like

THURSDAY
Breakfast –porridge oats handful of rasins or strawberries.
Snack- banana
Lunch- 1 boiled egg salad, as with all salads add as much variety as possible in terms of coulor, texture, flavour- ect
Snack -2 satsumas
Tea – Korma, 4 portions= 2 onions, 1 lemon, 1 lime, crushed ginger, sultanas, coconut milk, 1sp sugar, curry powder, 2 tomatoes, chilli, garlic, the rest of the 1 tube tomato paste, (presumed to own, a cauliflower, corn flour (normally uses yoghurt, crème or crème freche to thicken or make taste creamy but it is not needed)) — With rice
Snack — apple

FRIDAY
Breakfast – ½ pot natural yoghurt with porridge oats in, and sugar snap peas after- or with if your weird like me :D.
Snack- A carrot
Lunch- bolognase (made wed) – with handful of pasta and iceburg luettice, its the only leafy veg to last so long
Snack- pear
Tea – avocado, with hummus, and salad
Snack- pear

SATURDAY
Breakfast – 1 poached egg with curried carrots n potatoe
Snack- apple
Lunch-– ½ pot natural yoghurt with porridge oats in, and sugar snap peas after- or with if your weird like me :D.
Snack- pear
Tea – korma made thu
Snack- pear

SUNDAY
Breakfast – porridge
Snack- poached pear and apple
Lunch- omelette (2 egg)- and whatever veg is still fresh
Snack- apple
Tea – bolognase (made wed)
Snack-pear
Notice week 1 list is larger than week 2 list because some of the ingredients baught, or meals cooked in week 1 can be used in week 2
Eat softer fruit earlier in the week as harder fruit tends to keep for longer

WEEK 2 list
Blueberries, 2
Raspberries 2
Broccoli x 2 1
Bananas 1
Milk 1
Tomatoes £1
Peppers £1
Carrots £80p
Onions £1
General salad. Veg to go with meals- basically similar to the week before, each lunch and tea has minimal of 2 portions of veg £8 
Balsamic vinager £1
Aubragine £1
Courgettes £1
1 apple 1 pear= 80p
Potatoes 1
WEEK 2

MONDAY

Breakfast – 2 cooked spiced apples with dried 
Apricots (last weeks fruit gone)
Snack- spinach with carrot, added with spices, cooked... the spinach from week 1 is now gone
Lunch- boiled egg salad
Snack- raspberries
Tea — ½ tin tuna with jacket potato and salad (the salad should have a variety of veg and take up half of the dish)
Snack-banana

TUESDAY
Breakfast – steak with 1.2 head of broccoli, rice if required
Snack raspberries
Lunch- ½ tin tuna with jacket potato and salad
Snack- banana
Tea – omelette meal, ie cooked with onions, served with salad
Snack blueberries

WEDNESDAY
Breakfast – porridge with banana
Snack blueberries
Lunch- bolognase (made wed last week) serve with rice or pasta depending on what there is more left of
Snack- Dried fruit and nuts (from week 1)
Tea – steak with mash and brocolli, cook with an onion
Snack banana

THURSDAY
Breakfast – poached egg salad (yes salad with breakfast)
Snack carrot soup
Lunch- korma made last thu with half a broccoli
Snack banana
Tea – rattatullie 
(freeze half)
Snack carrot soup

FRIDAY
Breakfast — porridge with pear
Snack- Dried fruit and nuts (from week 1)
Lunch- korma made thu with rice
Snack carrot soup
Tea — bolognase (made wed last week)
Take out the other 2 steaks to defrost- also no snack unless you really want

SATURDAY
Breakfast — Tuna pasta (only 1 spoon of mayo, don't just add corn, add corn with tomatoes, a pepper, herbs of your choice, an onion, a squeeze of lemon, some herbs ect) (with a glass of water). Use a 2 handfuls of pasta and 1 large tin of tuna, thats basically 2 balanced meals.

YEAHH- thats right- for breakfast (just because :D)
Snack Dried fruit and nuts (from week 1)
Lunch- steak — with 1 carbs, 2 to 4 veg, you get the hang of this I hope :D
Snack Dried fruit and nuts (from week 1)
Tea — Tuna pasta from the morning (only 1 spoon of mayo, dont just add corn, add corn with tomatoes, a pepper, herbs of your choice, an onion, a squeeze of lemon, some herbs ect) (with a glass of water). Use a 2 handfuls of pasta and 1 large tin of tuna, thats basically 2 balanced meals.
Snack Dried fruit and nuts (from week 1)

SUNDAY
Breakfast – porridge with apple
Snack – carrot soup
Lunch- steak with pasta or rice, and brocolli, cook with an onion, serve with another veg or two- at this point whatever veg is left
Snack- porridge
Tea – rattatullie (from earlier in the week obviously boxed up on the day ect ect)
Snack- Dried fruit and nuts (from week 1)
TOTAL COST PER FORTNIGHT= £20.5 + 2x(£61.50 week 1+ £ 24.50 week 2 apx) = TOTAL COST PER MONTH £180.50
This is basically just one example list but there are many other cheap, healthy meals that can be bought, spread out over two weeks for around the same price which don’t only save money, and keep one in good health, but also save time.

Global Scriggler.DomainModel.Publication.Visibility
There's more where that came from!