When SHTF Meal Plan for a Family of 6

By Becca Wright

Please note this is for when times are hard, it isn’t a 5 a day plan neither is it exciting and luxurious. It is however reasonably healthy and filling.

Without the ‘ Extras ‘ this meal plan comes to £29.44, with the ‘ Extras ‘ it totals £39.71. prices are based on Tesco prices.

Shopping list

• 1 large chicken £4.50
• 750g mince £3.35
• Frozen value sausages (20 ) £1.19
• Value Vegetable stock cubes 30p
• 1 500g bag of soup/broth mix £1.15
• 1 tin value sweet corn 35p
• 1 pack value spaghetti 20p
• 1 bag of onions 59p
• 2 x 1kg bags fresh carrots 90p ( 45p each )
• 4 X value wholemeal bread loaves £1.60 ( 40p each)
• 3 X 1 kg bag value porridge oats £2.25 ( 75p each )
• 2 x value jam 78p ( 39p each )
• 1 kg value rice 45p
• 3 X value frozen mixed vegetables 1.16 kg bags £2.67 (89p each)
• 1.5kg value plain flour 55p
• 1 250g baking block ( like butter ) 55p
• 1 jar value pasta sauce 45p
• Value gravy 20p
• 2 x 2.5kg bag of potatoes £2.58 ( £1.29 each )
• 1 bag value penne pasta 30p
• 15 eggs £1.15
• 9 X value baked beans £2.16 (24p each)
• 1 value cake mix 22p
• A 2 litre carton full fat milk (to be watered down to make 3 litres semi skimmed milk) £1

Total here: £29.44

Extras

• 1 bag apples 89p
• 12 bananas £1.56
• Bag of Clementines £1
• 500g grapes £1.25
• Melon £1
• Punnet of plums 49p
• Another carton of milk £1
• 1kg sugar 69p
• Margarine 89p
• 6 X tins value custard £1.50 (25p each)

Total here: £39.71

Preparation

• Slow cook the chicken
• Shred to make it go further and portion into 3 (1 breast is a portion each and both legs makes the 3rd portion)
• Use wings & scraps for noodle soup
• Make stock from the carcass for the soup too
• Fry the mince, add in 2/3 bag of vegetables, 2 onions and the split into 3

BREAKFAST

• 50G porridge oats per person made with water served with 15g ( 1 tbsp ) jam each.

LUNCHES

• 2 days of “noodle” soup made with the pack of spaghetti, scraps & wings from the chicken, homemade chicken stock, tin of sweetcorn, 2 onions, 1/2 bag mixed vegetables & 1 kg carrots.
• Serve with 2 slices bread/toast per person on both days.
• 3 days of vegetable broth – 500g broth/soup mix, 2.5 litres vegetable stock, 3 onions, 1 kg carrots, 1/2 bag mixed vegetables. This makes 18 portions easily. Serve with 2 slices bread/toast each.
• 1 day of 2x toast, 1/2 tin of bans and an egg each
• 1 day of 1 sausage, 1/2 tin of beans and 2 slices toast each

MAIN MEALS

• One (1) portion of chicken – make a stew using 1 portion of chicken, 1/2 bag of vegetables, 1.5kg potatoes, onion and gravy. Serve with Yorkshire puddings – batter mix is 2 eggs, 70g flour and 100ml milk. Makes 12 so 2 each.
• Portion two of chicken – make a casserole using chicken portion, 1/2 bag of vegetable onion, stock cubes and a little gravy to thicken and serve with mash made from 1.5 kg potatoes.
• Portion 3 of chicken – risotto made with vegetable stock, 75g rice per person ( dried weight ), chicken, 1/3 bag of mixed vegetables.
• Mince portion one – pasties – make pastry using 200g baking block, 400g plain flour and a little water. Roll out and make 6 pasties using 2/3 tbsp meat mix in each and seal with egg wash made from one beaten egg. Serve with 1/2 tin of beans each
• Portion two of mince – makeup gravy and mashed potatoes using 1.5 kg potatoes and serve as savory mine.
• Portion 3 of mince – add pasta sauce jar and cook 500g pasta. Mix together and split between the 6 plates.
• Sausage casserole – 2 sausages per person, onions and gravy to make the old style casserole, slice the remaining potatoes and fry as scallops/ round chips, serve with Yorkshire puddings 2 each, same mix as above.
• Snacks / puddings before extra – pancakes made using 3 eggs, 200g flour and a good splash of milk to make a thinish batter. Makes 12 – 14.
  Make a basic sponge using the packet mix and your final egg. Slice into 6 or even 12 smallish pieces.
• Snacks / puddings after extras – same as above plus a price of fruit, banana and custard using half a tin of custard each and half a banana each to make 2 lots of this.