Lady Choppington’s Sunday Roast Menu for four: £49.54pw

A Sunday roast is well worth the investment for the meals it’ll make for you in this 7-day menu…

Investing your time and money in a 4lb roast, plus doing a wee bit more cooking on the weekend will set you up for a week of quick, easy and healthy meals.

This page contains the latest version of my Sunday roast weekly menu, but as I learn more on my mission to feed my family the very best food on a tight budget, I’ll keep on updating it – so pop back from time-to-time to be sure you’re reading the very latest version. You can also buy my original 7-day menu ebook here, which contains umpteen tips to help you, together with a fully costed shopping list.

Just a quick note: This menu assumes that you’ll be doing your weekly shop on a Friday morning.


Sunday roast menu – lunches, dinners and suppers

The lunches here assume that the kids are at school/nursery and there’s someone at home. If you work, set aside time to batch-cook your lunches over the weekend so that you can take something nice to work each day to either microwave or serve from a flask. (You can then warm up meals for your flask every morning – easy peasy.)

Read this useful quick note before you continue…


Friday

Friday lunchBeans
Good ol’ beans on toast – nothing too demanding after a hefty shopping trip!

Friday dinner
Veggie spaghetti bolognese served with baked potatoes or rice. (Find out why I prefer not to serve pasta here.) Fry onions, garlic, mushrooms, peppers (and any other veg you’d like), and after 5 minutes, tip in 2 tins of chopped tomatoes, a handful of dried lentils (for extra protein) and simmer for 10 minutes more.

Save at least half of your Bolognese sauce, and separate your reserved amount  into 2 portions. One will go in the freezer to give you a ready-made sauce to use in the future for either a pasta dish, cottage pie filling, the base for a chilli, or the filling for a lasagne – or you could even just use it on a baked potato one lunchtime!

Save one portion of your Bolognese sauce in the fridge, ready to use tomorrow…

 

Saturday

Saturday lunch
Pitta pizza’s. Toast your pittas, and then cut them completely in half so that you’ve got at least two oval-sides of pitta per adult. Then, spread each one with tomato puree and add your toppings – mushrooms, onions, tinned mackerel, peppers, cheese – just as you would with a pizza. Place your pitta pizza’s under the grill for a couple of minutes until every thing is hot and bubbling.

Follow your pizza’s with a home-made cookie or brownie – well, it is the weekend after all!

Saturday dinner

Veggie lasagna with salad leaves: In a large dish, layer lasagne sheets and your defrosted Bolognese sauce (diluted further with an additional tin of chopped tomatoes).

Make cheese sauce in a small pan using a handful of grated cheese, a 2-3mm slice of butter off a typical block, a slosh of milk (enough to cover the pan base) and a level tablespoon of flour. When the sauce thickens (after only a minute or so!), pour it onto the top layer of your lasagne. Cook your lasagna for half an hour on 180 degrees.

Sunday

Sunday lunch
Sunday roast: Choose a 4lb roast joint of your choice from your local butcher (I prefer turkey, but anything goes – although it is best not to eat too much red meat or too much meat with nitrites in it – i.e pork). Roast for 20 minutes per lb, plus an extra 20 minutes on top of that at 180 degrees, and make sure the juices run clear when you ‘spike’ it. Half an hour before it’s ready, spray a tray of roast veggies (potatoes, carrots, sweet potato) with olive oil and then bung them in the oven too. Meanwhile, steam some broccoli and cauliflower (the best way to cook soft veggies for the most vitamins), and make your own Yorkshire puddings.

Cook twice the veg you think you’ll need so that you can save some for bubble and squeak on Tuesday.

As it’s Sunday, it’s time to batch-cook loads of soup in the slow-cooker for next week’s working lunches. A really tasty soup can be made from an onion, 3-4 carrots, a clove of garlic, and some of your roast meat. Fry for around 5 minutes to soften the veg, and then add 1/3 of your roast meat joint (chopped into small pieces), and a pint of stock. Let everything simmer for about half an hour – great to do whilst you’re tackling the Sunday washing up!

Pour half of your mixture into a blender and blend until smooth. Transfer it back to the pan, stir everything together and add a handful of frozen veggies. Cook for 2-3 minutes longer and then leave to cool. Resisting the temptation to eat it all right now – separate your soup into 5 portions for your work lunches next week, placing 3 of them in the freezer – as cooked food can only last 2 days in the fridge. Take your home-made soup to work each day with a slice of home made bread. Delicious.

Sunday dinner

A nice and easy meal of sliced roast meat and cheese pittas with salad leaves. (Pittas make a nice change to sliced bread and are in-fact the best processed bread you can buy as they contain very few ‘mystery’ ingredients.)

Monday

Monday lunch
Omelette (using the best eggs you can find), baked beans and a baked potato with a little butter (not margarine).

Monday dinner

For the adults:
Use 1/3 of your Sunday roast as the meat in a home-made curry with rice, saving some of your curry for the freezer – just make sure you add loads of veggies into the curry to make it go further.

To make a great curry, fry your meat for about 5 minutes, together with some onions, mushrooms, courgette, peppers – or any other veggies that you fancy. (Cauliflower works well in a curry too.) Then, add 2 tins of chopped tomatoes and a teaspoon of curry powder – no need for the jar versions with all their additives and sugar! Let your curry simmer for about half an hour whilst you cook the rice.

For the kids:
A healthy kids ‘lunchbox’ meal. You can see my ‘formula’ for this well-loved (and easy) meal here…

Tuesday

Tuesday lunch

Grab something from the freezer – soup, chilli, bolognese sauce, stew, curry… anything that you’ve had left over from last week (and in this case, yesterday) that’s gone into the freezer – but, failing that, you could always use tinned beans for this meal. Serve with either sliced bread or a baked potato.

Tuesday dinner

For the adults:
Pan-fried fish with bubble and squeak. If you choose a salmon fillet for this meal (to give you 2 portions), fry it in olive oil for around 5 minutes until cooked through. Then, using your leftover veggies from Sunday lunch, mash them and then microwave them until piping hot to use as bubble and squeak.

For the kids:
Either cheese pittas or cheese sandwiches. Serve with salad leaves (if you dare!), or at the very least, with crunchy carrot sticks.

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Wednesday

Wednesday lunch

Again, it’s the freezer to the rescue! Choose a home-made frozen meal on a baked potato.

Wednesday dinner
For the adults:
Create a random stir-fry to use up any leftover veggies before you go shopping again this week. You’re bound to have maybe half a pepper, the remains of a courgette, a few mushrooms, a few carrots, and maybe even some broccoli left over, so get all of these used up, and serve your stir-fry with noodles.

For the kids:
Noodles cooked with a handful of small frozen veggies, topped with grated cheese.

Thursday

Thursday lunch
Warm pittas filled with tinned fish (salmon, mackerel etc) and salad leaves.

Thursday dinner
Baked potatoes, baked beans and cheese.


Healthy breakfasts

Which yoghurt is best?

Monday-Friday:
For the adults:
Home made muesli – see the recipe here, with chopped fresh fruit, home made yogurt on top and a drizzle of real honey. Plus a large glass of water (see why it so important first thing, here), and a cup of fair trade coffee or tea.

For the kids:
Home made muesli – or hot porridge – or porridge oats with chopped fruit and a drizzle of real honey – or – chopped fresh fruit with home made yogurt. Plus, a large beaker of milk.

For everyone:

Follow your first course with a boiled egg and soldiers (made from real bread, of course!) or an omelette.

Weekend breakfasts:

For the adults:
The usual muesli, as you did throughout the week.

For the kids:
Fruit smoothies (simply because you’ve got more time at the weekend – and it’s great fun to get the kids involved in loading the blender!)

OmeletteFor everyone:
Cheese and mushroom omelette with tinned tomatoes and toast – just to make a change from the usual ‘egg-based course’ so that boredom doesn’t set in.

Serve the same breakfast drinks as usual – plus a glass of home squeezed juice,  (not the carton stuff).

Suppertimes:

I personally think it’s important to eat in the evenings, otherwise you risk being so hungry by morning that it’ll be far too tempting to tip out a bowl of cereal in your urgency to get fed! In the evenings, treat yourself to a bowl of chopped fresh fruit and yogurt.

Shopping list

Protein
2 tins mackerel in tomato sauce
4 tins baked beans
(steer clear of any beans that contain glucose fructose syrup, ‘orrible stuff!)
5 boxes of eggs
– but only if the kids are likely to have an egg each morning. If not, you can cut down on the number of eggs you buy. Real free range eggs will be best, and they also work out much cheaper than shop bought eggs.
You can read more about eggs here.
1 pack of dried lentils
*Because you won’t need this every week, I’ve priced lentils as if you’ll be buying them once every 4 weeks.
1 salmon fillet
4lb roast turkey joint
– from the butchers, so you know you’re getting the real thing

Stodge
2 bags of potatoes
1 small bag of brown rice
(brown, wholegrain whatever… it’s differently priced but exactly the same stuff!) *Because you won’t need this every week, I’ve priced it as if you’ll be buying it once every 4 weeks.
2 packs of pittas

Fresh fruit and veg

£10 worth of any fresh fruit and veg, including onions, garlic, mushrooms, courgette, peppers, carrots, salad leaves (but not bagged salad – here’s why), broccoli, cauliflower, sweet potatoes, bananas and oranges – try something different every week, but remember to keep it as British as possible and as seasonal as possible. After all, we’ve got the strictest pesticide laws in the world. And, if you can find some that’s British, organic and cheap that’s even better!

Kitchen cupboard
1 jar of real honey
– not the “ sugar syrup ” you get in supermarkets. *Because you won’t need this every week, I’ve priced it as if you’ll be buying it once every 4 weeks.
Fair trade coffee (or tea)
– Oxfam coffee is superb! Read more on which coffee is best for you here… *Because you won’t need this every week, I’ve priced it as if you’ll be buying it once every 2 weeks.
1 bag of unrefined sugar
*Because you won’t need this every week, I’ve priced it as if you’ll be buying it once every 4 weeks.
Find out why I prefer sugar to sweetener here…
1 pack walnuts
1 pack Brazil nuts
1 pack mixed seeds
1 pack organic raisins
(organic, because grapes retain an evil number of pesticides so in this case, it really is best to pay more). *Because you won’t need this every week, I’ve priced it as if you’ll be buying it once every 2 weeks.
1 pack dried yeast
Salt
*Because you won’t need salt every week, I’ve priced it as if you’ll be buying it once in every blue moon!
Extra Virgin Cold Pressed Olive oil
– best used in a spray bottle if you have one, as it’ll go much, much further. But watch the label, there are similar sounding versions that aren’t’ actually the real thing! **This item will be expensive to start with, but will last you for a few months, so I’ve divided the price by 10. The full price of good olive oil will be around £7.50
A 4-pack of egg noodles
6 tins of chopped tomatoes
Curry powder
*Because you won’t need this every week, I’ve priced it as if you’ll be buying it once every 8 weeks.
1 tube of tomato puree
*Because you won’t need this every week, I’ve priced it as if you’ll be buying it once every 4 weeks.
1 pack of lasagne sheets
*Because you won’t need lasagne sheets every week, I’ve priced it as if you’ll be buying them once every 2 weeks.
Vegetable stock
*Because you won’t need this every week, I’ve priced it as if you’ll be buying it once every 6 weeks.
Spaghetti

Pantry (or a cool, dark place)
3 x 500g bags of porridge
1 litre of UHT milk (for yogurt making. Here’s the recipe for the flask-made version)
Strong bread flour (white or brown – whichever you fancy)
1 bag self raising flour (if making cookies, biscuits or cakes)
1 fresh garlic bulb

Fridge and freezer
1 small pot of organic natural bio yogurt
(I prefer Yeo Valley bio but the ‘bio’ bit is added last, so whilst it’s not a real as it could be, it’s better than live yogurts that have additives in them. I haven’t found a live yogurt yet that’s purely natural.
Read more about which yogurt is best here…)
£4.50 worth of milk for the week
1 pack of butter (find out why I believe it’s better than margarine)
*Because you won’t need this every week, I’ve priced it as if you’ll be buying it once every 2 weeks.
2 loaves of bread
– preferably homemade which is why I haven’t included the price of bread in this week shopping list
Medium size block of cheese
but without any added annatto colouring
1 bag of small, mixed frozen veggies
*Because you won’t need this every week, I’ve priced it as if you’ll be buying it once every 3 weeks.

Total cost: £49.54*

*Whilst I’m doing my best to make sure the price of my cheap and healthy menus are up-to-date, it’s worth noting that food prices do fluctuate quite often, so please allow for a 10% difference in price from time-to-time. After all, the supermarkets will always make sure food costs more whenever there are school holidays!

Don’t run out of ingredients!
It pays to be portion-savvy when you’re on a budget, so have a read of this to be sure you’ll have enough food for the whole week.

Non food
Now because you’re bound to have some of the above foods already in your kitchen, you’ll find that you’ll probably have a few £s left over to allow you to buy non food items. I usually reserve £6 per week towards non food. It’s not much, but it is possible. Read this post to see how I cut costs on my non food shopping.

Fancy something different? Check out my other menus here.


How to save more money whilst feeding your family on a budget…

  • Weekly 7-day menus for your family that amount to no more than £50 per week.
  • All about food – Where it comes from, what they put into it, how it gets from farm to fork, and why it should be organic, fair trade, local and seasonal.
  • Eating healthily – My discoveries on what foods are best for us and what portions they should be served in, how best to cook and store foods, myth-busting on foods the media have convinced us are ‘healthy’, and any other health concerns when it comes to cooking and eating healthily.
  • Simple recipestogether with a ‘cost per meal’, and cost of cooking.
  • Making life easierproblem solving when it comes to fitting healthy food and extra cooking into a busy lifestyle.
  • Honest reviewsbook reviews, course reviews (from great courses I’ve attended like Love Food Hate Waste, CAPmoney and the Open University) and reviewing time-saving labour-saving gadgets that I’ve invested in from the money I’m saving on not buying processed foods.
  • Shopping tips  tactics that help me beat the supermarkets at their own game so I can keep my hard-earned cash in my pocket, not theirs!
  • Ebooks  whenever I have enough information on a particular subject, I’ll package it up into an ebook – great for you as you’ll have everything in one place at a super-cheap price of just £2, and great for me as it’ll help me to afford the hosting costs for this blog.

Or you can find out what the very latest posts are here to discover even more food for thought.

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