When SHTF: Vegetarian 7 Day Meal Plan (Family of 6)

Meal Plan for Family of 6

By Becca Wright

Please note this is for when times are hard and the budget is tight. It isn’t fancy, exciting or 5 a day. But it is filling and pretty healthy.

• Before “extras”  £35.15
• With “extras”  £45.42

Shopping list ( Tesco prices )

• Value oats X 3 – £2.25
• Value jam X 2 – 78p
• 1 kg red lentils – £1.80
• 3 kg fresh carrots – £1.35
• Value bag of onions – 59p
• Value Vegetable stock cubes X 2 – 60p
• 15 eggs – £1.15
• 500g value grated cheese X 2 – £5.00
• Value savory rice X 3 – 75p
• Value wholemeal bread x3 – £1.20
• Value baked beans x6 – £1.44
• 500g broth /soup mix – £1.15
• 1 tin value sweetcorn 35p
• Tin value kidney beans X2 60p
• Tinned mixed beans x4 – £2 (2 for £1)
• Mild chilli powder 85p (do not buy if you have in already – this is incase you have nothing at all in your cupboards)
• Value gravy 20p
• 1 kg value rice 45p
• Tinned chopped tomatoes X2 – 62p
• Tesco dumpling mix – 55p
• Frozen mixed vegetables x3 £2.67
• 2.5kg bag of potatoes x3 £3.87
• 1.5 kg Plain flour 55p
• Jar of value pasta sauce 45p
• Baking block (found with butter) 55p
• 85g pack stuffing mix 25p
• Value peanut butter 65p
• Value cake mix 22p
• 6 pack of bread rolls 65p
• 2 litres full fat milk (water down to make 3 litres) £1

Total: £35.15

Extras :

• Bag of apples 89p
• 12 bananas £1.56
• Bag of Clementines £1
• Punnet of plums 49p
• Grapes 500g. £1.25
• Melon £1
• Extra milk £1
• 1 kg sugar 69p
• Margarine 89p
• 6 tins value custard £1.50

Total including extras £45.42

Breakfast

50g of oats made with water and 15g ( 1tbsp ) jam each every day

Lunches

• 2 days of lentil soup with 2 slices bread each : 3 carrots, 1 onion, 800g lentils and 4-5 litres of stock – depending how much the lentils soak up.
• 3 days of vegetable broth with 2 slices bread each. – bag of broth mix, 2/3 litres stock, onion, 1 kg carrots
• 1 egg, half tin of baked beans and 2 toast each
• Crustless quiche and 1/2 pack savory rice each – for the which use 3 eggs, 300ml milk, 90g cheese and an onion. Make in a cake tin ( not one with a removable bottom though! ) And slice into 6 when cooked

Main meals

Chilli 

1 tin of sweetcorn, 1 tin kidney beans, 2 tins chopped tomatoes, 2 tins mixed beans, 2/3 carrots, 1 tbsp chilli powder. Serve with 360g (dry weight) rice

Vegetable stew and dumplings- 2 tins mixed beans, onion, 60g lentils, 1/2 bag frozen vegetables, 500g potatoes, gravy to thicken. Makeup and Add dumplings in 20 mins before serving

Jack Monroe’s 9p burgers

1 tin kidney beans, 2 tbsps flour, 2 onions, 1 large or 2 small carrots. Rinse the beans then boil for 15 mins. Chop and fry carrots and onions until onion is soft then mash it all together into a paste. Stir in 1 tbsp flour well. Dust hands with another bit of flour and shape mix into 6 patties, fry for 2/3 mins each side. Serve with scallops made from 1.5kg potatoes

Gardeners pie 

1 bag frozen vegetables, 60g lentils, onion, a bit of stock ( half a litre about ), mash on top made from a bag of potatoes topped with a sprinkle of cheese. Serve with Yorkshire puddings made with 2 eggs, 70g flour and 100ml milk, this makes 12.

Vegetable pasta 

A bag of frozen vegetables, onion, a jar of pasta sauce and half the jar of water. Bring to boil and simmer until Vege is cooked. Add more water if needed. Boil the bag of pasta and then mix the sauce once cooked and drained and split between 6 plates.

Cheese and Bean Pasties 

Make pastry with 200g baking block, 400g flour and a little water. Roll out and cut into 6. Fill each with a couple of tbsp baked beans and a sprinkle of cheese. Seal with a little milk and bake until
cooked. Serve with mashed potatoes made from 1.5kg potatoes and any left-over beans.

Nut Roast, Mashed Potatoes and Vegetables

For the nut roast

The rest of your lentils, stuffing mix, 1 stock cube made up, onion and a grated carrot if you have one left. Serve with 1/2 bag frozen vegetable mash from the potatoes you have left and gravy.

Snacks/ puds before extras – pancakes, sponge cake and homemade rice pudding using rice and milk.

Puds/snacks with extras – same as above with fruit, banana and custard using half a banana each and half tin custard to make this twice.