{"id":336655,"date":"2025-12-09T19:15:48","date_gmt":"2025-12-09T19:15:48","guid":{"rendered":"https:\/\/peraltafinancing.com\/recipes\/category-a-b\/budget-food\/meal-plan-two-salted-cashews-black-olives-and-soft-cheese\/"},"modified":"2025-12-09T19:15:48","modified_gmt":"2025-12-09T19:15:48","slug":"meal-plan-two-salted-cashews-black-olives-and-soft-cheese","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=336655","title":{"rendered":"Meal Plan Two – salted cashews, black olives and soft cheese"},"content":{"rendered":"


\n<\/p>\n

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Meal planning and using a shopping list are a standard way of saving money on groceries. It\u2019s simply astonishing how much we spend on impulse purchases without a list \u2013 the supermarkets are super skilled<\/a> at making that happen!<\/p>\n

It\u2019s estimated that the average household throws away around a third of their weekly shop, so simply using up as much as you can will save you significant amounts of cash.<\/p>\n

Meal Plan 2<\/h2>\n

As at the time of the latest re-price in late August 2025 \u2013 you will need \u00a326.92 in your purse at the checkout, but the amount of food actually eaten comes to \u00a321.01. So a positively miserly \u00a31.31p per person, per day, over the 8 days of the plan, including the extra, 8th, day.<\/p>\n

First written in September 2013<\/strong>, re-priced annually since then. I\u2019m so\u00a0 pleased this meal plan is still pricing up at just over \u00a31 a day in August 2025 \u2013 13 years old<\/strong>, and still going strong!<\/p>\n

The Shopping List<\/h2>\n

The column headed \u2018left at the end of the week\u2019 is what you can expect to have left in the cupboard. You can carry that over to next week, or use it for snacks etc, as you wish.<\/p>\n\n\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Meal Plan 2<\/td>\nyou will need<\/td>\nleft at the end of the 8th day<\/td>\nAug-25<\/td>\n\n<\/tr>\n
value wholemeal loaf<\/td>\n\n\n\u00a30.75<\/td>\n\n<\/tr>\n
35g cinnamon or mixed spice<\/td>\na few tsps<\/td>\na lot of it, depending on how liberal you are with it, 50p<\/td>\n\u00a31.00<\/td>\n\n<\/tr>\n
4 bulbs of garlic<\/td>\n\n3 bulbs, 70p<\/td>\n\u00a30.93<\/td>\n\n<\/tr>\n
1kg smartprice carrots<\/td>\n\n\n\u00a30.69<\/td>\n\n<\/tr>\n
500g raisins<\/td>\n485g<\/td>\n15g, 5p<\/td>\n\u00a31.68<\/td>\n\n<\/tr>\n
a head of broccoli, not frozen<\/td>\n\n\n\u00a30.79<\/td>\n\n<\/tr>\n
25g pack fresh basil<\/td>\n\n\n\u00a30.60<\/td>\n\n<\/tr>\n
4 lemons<\/td>\n\n\n\u00a31.08<\/td>\n\n<\/tr>\n
200g salted cashews<\/td>\n\n75g, 37p<\/td>\n\u00a30.99<\/td>\n\n<\/tr>\n
veg oil, 1litre<\/td>\n560ml<\/td>\n320ml, 64p<\/td>\n\u00a31.99<\/td>\n\n<\/tr>\n
310g jar black olives<\/td>\n\n\n\u00a31.20<\/td>\n\n<\/tr>\n
300g value soft cheese (2 pks x 200g)<\/td>\n\n100g , 69p<\/td>\n\u00a32.76<\/td>\n\n<\/tr>\n
6 wholemeal or white pitta<\/td>\n\n\n\u00a30.50<\/td>\n\n<\/tr>\n
500g red lentils<\/td>\n\n\n\u00a32.00<\/td>\n\n<\/tr>\n
2kg smartprice onions, 1kg red, 1kg white<\/td>\n1.3kg<\/td>\n470g, 46p<\/td>\n\u00a31.98<\/td>\n\n<\/tr>\n
tin tomatoes<\/td>\n\n\n\u00a30.45<\/td>\n\n<\/tr>\n
Asda 92g garam masala<\/td>\na few tsps<\/td>\nmost of the packet,\u00a0 80p<\/td>\n\u00a31.00<\/td>\n\n<\/tr>\n
500g couscous<\/td>\n\n\n\u00a31.20<\/td>\n\n<\/tr>\n
1kg frozen peas<\/td>\n300g<\/td>\n570g, 88p<\/td>\n\u00a31.54<\/td>\n\n<\/tr>\n
200g tube tomato puree<\/td>\n140g<\/td>\n\n\u00a30.72<\/td>\n\n<\/tr>\n
value self raising flour, 1.5kg<\/td>\n\n100g, 5p<\/td>\n\u00a30.78<\/td>\n\n<\/tr>\n
granulated sugar, 1kg<\/td>\n295g<\/td>\n705g, 77p<\/td>\n\u00a31.09<\/td>\n\n<\/tr>\n
value pasta, 500g<\/td>\n\n\n\u00a30.75<\/td>\n\n<\/tr>\n
2 x 7g sachets yeast<\/td>\n\n\n\u00a30.45<\/td>\n\n<\/tr>\n
\n\n\n\n\n<\/tr>\n
Total<\/strong><\/td>\n\u00a321.01<\/strong><\/td>\n\u00a35.91<\/strong><\/td>\n\u00a326.92<\/strong><\/td>\n\n<\/tr>\n
8 days<\/strong><\/td>\n\u00a31.31<\/strong><\/td>\n\n\n\n<\/tr>\n
Nutrition<\/td>\n\n\n\n\n<\/tr>\n
2000 plus 2500 calories per day<\/td>\n\n\n\n\n<\/tr>\n
9% protein, 35% fat, 55% carbs, 21g fibre, pppd<\/td>\n\n\n<\/tr>\n
Govt. recommendations 10-35% protein, 20-35% fat, 45-65% carb, 25g fibre pppd<\/td>\n\n\n<\/tr>\n
Current recommendations have moved from 5 a Day for fruit & veg, to 7 a Day.<\/td>\n\n\n<\/tr>\n
This plan has, per person, a total of 8.5 portions of fruit and veg per person, per day<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

You will need to be accurate with your measuring with some ingredients, and can be more free-handed with others.<\/p>\n

The Meal Plan<\/h2>\n\n\n\n\n\n\n\n\n\n\n\n\n
\nbreakfast<\/strong><\/td>\nlunch<\/strong><\/td>\ndinner<\/strong><\/td>\n<\/tr>\n
day 1<\/td>\nCinnamon Toast<\/span><\/u><\/a>\u00a0x 2<\/td>\nLentil Soup <\/span><\/u><\/a>& Croutons,<\/span><\/u><\/a><\/td>\nSalted Cashew Couscous, <\/span><\/u><\/a><\/td>\n<\/tr>\n
day 2<\/td>\nRaisin Pancakes<\/span><\/u><\/a><\/td>\nSalted Cashew Couscous,\u00a0<\/span><\/u><\/a> leftovers from last night<\/td>\nPasta with Olives, Tomato, and Soft Cheese<\/span><\/u><\/a><\/td>\n<\/tr>\n
day 3<\/td>\nCinnamon Toast<\/span><\/u><\/a>\u00a0x 2<\/td>\nBroccoli Pesto <\/span><\/u><\/a>in Pitta<\/td>\nPancakes filled with Carrots, Onions and Peas in Soft Cheese<\/span><\/u><\/a><\/td>\n<\/tr>\n
day 4<\/td>\nRaisin Pancakes<\/span><\/u><\/a><\/td>\nOlives and Soft Cheese in Pitta.<\/span><\/u><\/a><\/td>\nBroccoli Pesto Pasta<\/span><\/u><\/a><\/td>\n<\/tr>\n
day 5<\/td>\nCarrot & Raisin Loaf,<\/span><\/u><\/a><\/td>\nLentil Soup <\/span><\/u><\/a>& Croutons,<\/span><\/u><\/a><\/td>\nTomato Dahl and Couscous<\/span><\/u><\/a><\/td>\n<\/tr>\n
day 6<\/td>\nCarrot & Raisin Loaf,<\/span><\/u><\/a><\/td>\nTomato Dahl and Couscous<\/span><\/u><\/a>, leftovers from last night<\/td>\nBroccoli Pesto Pasta<\/span><\/u><\/a><\/td>\n<\/tr>\n
day 7<\/td>\nBroccoli pesto<\/a>\u00a0on toast<\/td>\nCarrot, Lemon and Soft Cheese in Pitta<\/span><\/u><\/a><\/td>\nOlive Drop Scones, Crispy Fried Onions, Carrot Ribbons and Raisin Salad<\/span><\/u><\/a><\/td>\n<\/tr>\n
day 8<\/td>\nToast & Carrot Jam<\/a> or\u00a0 \u00a0 Plain Pancakes & Carrot Jam or Caramelised Onions<\/span><\/u><\/a><\/td>\nCouscous Salad<\/a><\/td>\nCream Cheese Pizza<\/u><\/span><\/a><\/td>\n<\/tr>\n
\nCakes & Bakes<\/strong><\/td>\nSpiced Raisin Biscuits<\/span><\/a><\/span><\/u><\/p>\n

Spiced Fruit Scones<\/a>
Pancakes with Lemon, Sugar & Spice<\/span><\/u><\/a><\/p>\n<\/td>\n

Also make Caramelised Onions<\/a> <\/span><\/u>and Carrot Jam<\/a> to use through the week as desired. Keeping some for day 8, if using<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Possible Swaps<\/h2>\n