Emergency 1 Week Meal Plan for Family of 4

Submitted by: Caley Morris, Ensink

I thought I would share my emergency plan for our family of 4.

This is in no way luxurious, but it will get you through a week.

Prices based on Tesco, and correct on 30/01/2018

Shopping List

• Everyday Value Cornflakes 45p
• Everyday Value Jam (or lemon curd) 39p
• Everyday Value Eggs 15 pk £1.25
• Everyday Value Plain Flour 1.5kg 55p
• Butter Me Up Spread 500g £1
• Granulated Sugar 1 kg 69p
• Everyday Value Mayonnaise 40p 3 x Sliced Bread 800g £1.35
• Everyday Value Sweetcorn 35p
• Everyday Value Coleslaw 30p
• 2.5kg Potatoes (cheapest) £1.35
• Everyday Value New Potatoes 35p
• 3 x Everyday Value Baked Beans 75p
• Willow Farms Medium Chicken 1.6kg £3.18
• Stock cubes 10 pk 49p
• Everyday Value Instant Noodles 20p
• Everyday Value Rice 1kg 45p
• Everyday Value Frozen Mixed Vegetables 1.16kg 95p
• Everyday Value Chicken Soup 25p
• 2 x Everyday Value Tomato Soup 50p
• Dark Soy Sauce 150ml 65p
• Carrots 1kg 47p Broccoli 55p
• 2 x Everyday Value Mushy Peas 80p
• Everyday Value Gravy Granules 20p
• Everyday Value Grated Cheddar £2.50
• Onions 1kg 59p Pasta 500g 30p
• Pasta Sauce 440g 39p
• Everyday Value Chopped Tomatoes 31p
• 6 x Bananas 82p
• Suntrail Farm Grapes 500g £1.25
• Suntrail Farms Soft Citrus pack £1.05
• 6 pts Semi-skimmed Milk £1.48
• Everyday Value Frozen Sausages £1.29

Total Cost: £28.76

Extras, if we have a little money spare:

• Everyday Value Squash 43p
• Everyday Value Teabags 25p
• Everyday Value Coffee 78p
• Everyday Value Ginger Nuts 300g 25p
• Everyday Value Crisps Variety 66p
• Apples 6 pk 98p
• Everyday Value Ice Cream 2l 92p
• 2 x Rice Pudding 60p
• Extra Jam for rice pudding 39p

Total Cost: £34.02

Breakfasts:

• 3 days of 40g Cornflakes with 100ml milk & ½ banana each
• 2 days of 2 slices toast with marg, jam & 1 satsuma each
• 2 days of home made scotch pancakes (1 egg, 100g flour, 50g sugar, milk) with jam and grapes

Lunches:

• 2 days of Rice (60g pp), mixed veg (40g pp), cooked in stock with a dash of soy sauce
• Chicken & Noodle soup using chicken carcass & wings, stock cube, 200g mixed veg, 1 packet of instant noodles. Served with 1 slice bread & marg each.
• Egg, mayo & sweetcorn sandwiches (using 3 eggs for 4 people)
• Jacket potatoes with coleslaw (150g potato & 60g coleslaw each)
• ½ (half) tin Tomato soup & 1 slice bread & marg each
• 2 slices Cheese on toast

Dinners:

• Roast Dinner (1 ½ breasts) with home made yorkshires (2 eggs, 70g flour, 100ml milk, save ½ for another night), 600g potatoes, 400g carrots, 2 tins mushy peas, gravy.
• Chicken Pasta Bake (rest of breast) with tin of chicken soup, 250g pasta, 100g cheddar cheese, 200g mixed veg.
• Chicken fried rice (leg meat from chicken) with 250g rice, 1 stock cube, 1 egg, 200g mixed veg, soy sauce.
• Sausages, new potatoes, 400g carrots, ½ broccoli, gravy, the leftover yorkshires made on roast night.
• Omelette made with 5 eggs, 1 onion, ½ broccoli, 100g cheese. Serve with 600g potatoes cut into chips, and 2 tins baked beans.
• Sausage Pasta Bake: 6 sausages, defrosted, chopped and fried, 1 onion chopped, 1 jar pasta sauce, 200g mixed veg, 250g pasta cooked, 100g cheddar to top.
• Sausage & Bean Soup: 6 sausages, defrosted and chopped, 1 onion chopped, 1 tin baked beans drained and rinsed, 1 tin chopped tomatoes, 1 stock cube, 200g carrots, 1l water. Serve with 1 slice bread & marg.
• We will use the extras for snacks and treats, and you will have things like sugar, flour, eggs left so if you have some self raising flour, or baking powder in the cupboard, you could bake a cake!

Please note that I haven’t included salt and pepper, or cooking oil in my shopping list, as most cupboards will have this in. If not, salt and pepper aren’t essential, and you could use margarine for frying.