A Week Of Healthy Eating On A Budget

A bit before Christmas I asked you guys what your ideal budget for a weekly food shop was. Lots of you came back with a £35 budget. I’m definitely someone who is a bit naughty when it comes to a food shop and will spend a bit more so I wanted to see what I could buy within this budget and created a meal plan to go with it. I somehow managed to lose this footage, but it’s magically reappeared so here it is even if it is a couple of months late…oops!

You can find my shopping list and recipes featured in the video below. Let me know if you try it out, I’d love to know!

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Meal plan

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Shopping list

500g of porridge oats
5 apples
100g of pumpkin seeds
1 litre of almond milk
6 eggs
5 slices of rye bread
1 tomato
1 avocado
100g of dates
2 cans of chickpeas
3 cans of tomatoes
2 courgettes
200g brown rice
1 bulb garlic
1 thumb of ginger
300g of chicken, minced
4 sweet potatoes
200g of lentils
1 aubergine
2 cans of coconut milk
1 large cauliflower
200g of frozen peas
300g of stewing lamb
1  sweetcorn on the cobs
1 fillet of fish (salmon)


Porridge with pumpkin seeds and grated apple (makes 4 portions during the week) 

Ingredients (serves 1):
50g of oats
250ml of almond milk
1 apple, grated
10g of pumpkin seeds
pinch of cinnamon

Place the oats, almond milk and half the grated apple in a pot with 150ml of water, bring to a simmer for 3-4 minutes until the oats are absorbed.

Place the oats in a bowl, top with the other half of the grated apple, pumpkin seeds and cinnamon (if you like it sweeter add some honey or maple syrup)

Scrambled eggs on rye bread (makes 3 portions during the week) 

Ingredients (serves 1):
2 eggs
1 slice rye bread
1 tsp of oil/butter
salt and pepper

Whisk the eggs in a bowl. Toast the rye bread. Place the oil/butter in a pan and let it melt down. Pour the eggs in and scramble them for a few minutes. Place on top of the rye bread and sprinkle over some salt and pepper.

Lunches and Dinners

Rye sandwich with avocado and fresh tomato

Ingredients (serves 1):
2 slices of rye bread
1 tsp of coconut oil/butter
1 large avocado
1 beef tomato
1 piece of cooked fish
Sea salt and black pepper

Toast the rye bread, spread over the coconut oil or butter. Place the avocado on the rye bread, the tomato and fish, sprinkle over some salt and pepper.

Chickpea and tomato curry with brown rice (makes 2 x lunch and 2 x dinner)

1 tbsp. of oil
1 white onion, chopped
2 crushed garlic cloves
1 tbsp. of grated ginger
½ tsp of cayenne
2 tsp of cumin
2 cans of chickpeas, drained
2 can of tomatoes
2 courgettes, chopped
200g of brown rice

Heat the oil in a large pot. Add the onion and sauté for 5 minutes. Add the garlic and ginger stir well then add the cayenne, cumin and a big pinch of salt. Add the chickpeas, stir well the pour over the tomatoes and courgette. Add sea salt and cook for 30 minutes.

Boil the kettle and cook the brown rice as per pack instructions with a pinch of salt.

Place half the chickpea curry and brown rice in the freezer and a quarter in the fridge for tomorrow.

Chicken burgers with sweet potato wedges (makes 1 x lunch and 1 x dinner)

2 sweet potatoes
2 tbsp. of coconut oil or butter, melted
Salt and pepper
300g of chicken, minced
2 garlic cloves, crushed
1 tbsp. of grated ginger
1 red chilli, sliced
1 tsp of cumin

Preheat the oven to 200°C.

Chop the sweet potato into wedges, rub with half the oil, sprinkle over sea salt and pepper.

Place in the oven and roast for 40 minutes. While this is in the oven mix the chicken mince, garlic, ginger, chilli, cumin and sea salt together. Roll into 2 burger shapes. Heat the rest of the oil in a pan. Fry the chicken burgers for 6 minutes each side, until cooked through and serve with the sweet potato wedges.
Save half for lunch tomorrow.

Lentil, aubergine and coconut stew with cauli rice (makes 4 portions – freeze 2)

1 tbsp of coconut oil or butter
1 white onion, chopped
2 garlic cloves, crushed
1 tbsp. of grated ginger
1 tsp of cumin
Pinch of cayenne
1 aubergine, chopped
2 cans of coconut milk
200g of lentils, rinsed
1 large cauliflower
200g of frozen peas
Sea salt and Pepper

Heat the oil/butter in a pot and add the onion, sauté for 5 minutes. Then add the garlic and ginger and stir for 1 minute. Add the cumin and cayenne. Add the aubergine and stir well, then pour over the coconut milk and lentils and 800ml of water. (I like to refill the 2 coconut milk cans to wash them out and get the right amount of water). Cook for 30 minutes.

While this is cooking make the cauli rice. Roughly chop the cauliflower and place in the food processor. Process until a rice like consistency. Place in a pot and add a few tbsp. of water and a big pinch of salt. Cook for 4 minutes until cooked through.

Add the peas in the last 5 minutes of cooking time, then serve a ¼ of the stew on top of the cauli rice.

Place half in the freezer and the remaining quarter in the fridge for tomorrow.

Lamb and sweet potato stew (makes 3 portions)

1 tbsp of butter or coconut oil
1 white onion, chopped
2 garlic cloves, crushed
1 tbsp. of grated ginger
1 tsp of cumin
½ tsp of cayenne
300g of stewing lamb
3 sweet potatoes, chopped
800g of chopped tomatoes (2 tins)
2 sweetcorn on the cobs, the kernels removed

Heat the oil in a pan, add the onion and sauté for 5 minutes.

Add the garlic, ginger, cumin and cayenne and stir for a minute.

Add the lamb and brown, stirring around. Then add the sweet potato, chopped tomatoes and a big pinch of salt. Cook for 30 minutes then add the sweetcorn and cook for another 5 minutes. (If you want to bulk this up add some brown rice.)

Freeze 1/3 of this for Sunday dinner and pop 1/3 in the fridge.


Oat, pumpkin seeds and date energy balls (makes 7)

50g oats
60g of pumpkin seeds
100g of dates
½ tsp of cinnamon

Blend everything together in a food processor or blender. Roll into balls and place in a fridge.


  • sophielaetitia

    This is SUCH a great idea! Thank you! Is the shopping list for 1 or 2 people? Also what happened to the fifth apple?? xx

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Hi babe, it’s for one! The shopping list was what I bought and the bag of apples had 5 in, you can have that extra one as a little snack with some almond butter. xx

    • sophielaetitia

      Thank you! Hehe I love apple with peanut butter as a snack. Is the perfect afternoon pick me up! xx

  • Tally

    This is absolutely great, thank you so much for this! Also your circle tupperwear boxes are amazing, where are they from?! xxx

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Hi babe, I got them on Amazon, but you can get similar ones pretty much anywhere! xx

  • Chanelle Bidwell

    I’ve just done my weekly shop using the shopping list – can’t wait to try it!

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Yay! xx

  • https://www.facebook.com/loafeelingsdiet Debraapples

    I love meal plans. I also think, wow, I could save money doing this too!
    I can see a lot of work goes into this alrady but I would have really enjoyed more filming on this tho, like how did you feel having the same foods all week? (albeit mixed around). Did you get bored with the food at all? Did your energy or mood improve bec. of it (bec probably you would eat less on a meal plan)? Superinterested to know that kind of detail. I get the impression you cheated/couldn’t stick to it, and that’s why you skipped a lot of filming. Realising of course that you were probably just busy. No criticism at all, just would love to know reality of it. :O) Thanks for all your hard work!!! :O)

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Hi babe, this is obviously snippets of the recording of the week – it would have been way too long otherwise! When you work full time it’s easier to just have a simple meal ready quickly at the end of the day – which was my aim of the plan. It is always a challenge to control your eating, but as it’s not a very long meal plan you don’t really get bored of the meals; you only repeat meals by eating the leftovers for lunch the next day. The video was not designed as a ‘follow along with me’ kind of thing, more a glimpse into how easy having a meal plan can be and that eating healthily can be done on a budget. xx

  • katie adamek

    Hi Madeleine!
    Im quite sensitive to oats, is there anything I can use in place of it in the porridge and the energy balls?
    Thanks! xx

  • http://www.snippetsofamy.co.uk Amy M

    I loved this video Madeleine! The lentil, aubergine stew sounds just divine ♥

    Amy // Snippets of Amy

  • alessia intrigila ❂

    I love this! so useful as a university student!! can’t wait to try it out! xx

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Hope you enjoy it xx

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