Tuesday, 18 April 2017

Budget Meal Plan - Week 1 - With recipes all under R220


With the rising food costs and general cost of living we always hear how "expensive" banting is - but it really doesn't have to be. It's as expensive or as cheap as you want it to be!

I can make all the meals in week 1 below, for instance, for well under R200 if I plan ahead and buy foods when they're on special - and budget around that.

They're all pretty basic meals - nothing too left field.

The budget challenge will commence the beginning May - here is a preview.

Don't forget to click on respective recipes where applicable to see what you're making - and I'll be adding more as we go along - so bookmark the page!



Week 1

Monday

Breakfast

3 Eggs fried in 1 tbs Holsum served with sliced cucumber

Cost of Meal: R5.50

Lunch

Cucumber (1/4 sliced) with Amasi Cream cheese on top (using about 3 tablespoons amasi cream cheese)

Cost of Meal: R2.90

Dinner

Chicken Livers served with Cabbage rice fried in Holsum  (1 portion being around 1/8th of a large cabbage). (Make a double batch for lunch tomorrow too)

Cost of Meal: R7.45

Total Cost for the Day: R15.85


Tuesday

Breakfast

3 x mini quiche (Use this recipe as a base) - but instead of the given fillings, add spinach (about 1/4 of a bunch per 3 quiche) and 30g grated cheddar cheese as well.

Cost of Meal: R8.20

Lunch

Leftover Chicken Livers served with Cabbage rice fried in Holsum  (1 portion being around 1/8th of a large cabbage).

Cost of Meal: R7.45

Dinner

Cabbage Lasagne (Use this recipe as a base) but using the following for 2 portions:
1 onion, 200g Chicken hearts (chopped finely), 200g mince, 1 tin tomato, 1 tin tomato paste, 1 grated carrot, 2/8 cabbage (in leaves), 80g cheese, and amasi cream cheese (6 tbs) fried in 2 tbs Holsum

Cost of Meal: R19.10

Total Cost for the day: R34.65


Wednesday

Breakfast

Scrambled Egg, with 1 whole tomato fried in Holsum - Sliced.

Cost of Meal: R6.15

Lunch

Leftover Cabbage Lasagne (Use this recipe as a base) but using the following for 2 portions:
1 onion, 200g Chicken hearts (chopped finely), 200g mince, 1 tin tomato, 1 tin tomato paste, 1 grated carrot, 2/8 cabbage (in leaves), 80g cheese, and amasi cream cheese (6 tbs) fried in 2 tbs Holsum

Cost of Meal: R19.10

Dinner

Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for dinner).

Cost of Meal: R8.70

Total Cost for the day: R33.95


Thursday

Breakfast

Falooda Seeds Breakfast (Use this recipe as a base) but use 150ml of Amasi to soak Falooda - sweetener optional.

Cost of Meal: R3.16

Lunch

Leftover Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for lunch).

Cost of Meal: R8.70

Dinner

Tripe Curry (for 2 portions - 300g tripe fried in Holsum, 1 onion, 1 tbs curry powder, 1 tin tomato, 400g soaked white beans served on 1/8 cabbage rice fried in Holsum served with a budget cucumber raita (1/4 cucumber with 50ml amasi))

Cost of meal: R15

Total cost for the Day: R26.86


Friday

Breakfast

Scrambled Egg with 1/4 bunch spinach - all fried in holsum with 30g cheese and cucumber on the side (1/4 cucumber)

Cost of meal: R8

Lunch

Leftover Tripe Curry (for 2 portions - 300g tripe fried in Holsum, 1 onion, 1 tbs curry powder, 1 tin tomato, 400g soaked white beans served on 1/8 cabbage rice fried in Holsum served with a budget cucumber raita (1/4 cucumber with 50ml amasi))

Cost of meal: R15

Dinner

1 gem squash filled with 80g mince, 80g chopped hearts both fried with 1/2 onion with 60g grated cheese on top

Cost of meal: R14.20

Total cost for the day: R37.20

Saturday

Breakfast

Omelette with 1 whole chopped fried tomato fried in Holsum as a filling.

Cost of meal: R6.80

Lunch

Roasted chicken skins (200g) with raw tomato slices

Cost of meal: R3.90

Supper

Lamb liver and Onions (Use this recipe as a base) For 2 portions: 300g liver, 1 onion, 125ml amasi all fried in 2 tbs Holsum

Cost of meal: R16.40

Total cost for the day: R27.20


Sunday

Breakfast

2 Egg Fritatta with 1/4 bunch spinach and 3 tbs amasi cream cheese plus 1 whole avo. (Depending on cost) all fried in 1 tbs Holsum

Cost of Meal: R10.50

Lunch

Leftover Lamb liver and Onions (Use this recipe as a base) For 2 portions: 300g liver, 1 onion, 125ml amasi all fried in 2 tbs Holsum

Cost of meal: R16.40

Dinner

Tuna Baked Cabbage (Use this recipe as a base)  but use Holsum instead of butter and scale the recipe down to using 2/8th of a cabbage, 20g cheddar, 1 tin tuna

Cost of meal: R14.10

Total cost for the day: R41


Total cost for the 1st week: R216.71

All prices above are based on Checkers, Pick n Pay and Food Lovers Market.
If you can, purchase from street vendors, or pick up specials at Food Lovers Market and stock budget items, you can easily shave off money off this amount by doing so!




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