YOUR 7-DAY MEAL PLANNER

Save time and money with a week of delicious dinners, all for less than £5 a day

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SHOPPING LIST

MEAT

+ Medium whole chicken (1.6kg)

+ 70g chorizo slices

+ 500g beef mince (12% fat)

DAIRY

+ 150g pot natural yogurt

+ 4 medium eggs

+ 260g Cheddar cheese

FRUIT/VEG

+ 7 onions

+ 1 red onion

+ Garlic bulb

+ 1.2kg white potatoes

+ 4 baking potatoes

+ 1kg carrots

+ 1 small red cabbage

+ 300g mushrooms

+ Little Gem lettuce

+ 2 bell peppers

+ Small bunch parsley

+ Small bunch coriander

+ 1 lemon

TINS AND THINGS

+ 4 x 400g tin chopped tomatoes

+ 2 x 145g tins tuna chunks in brine

+ 400g tin mixed bean salad

+ 400g tin lentils

+ Tube tomato puree

Small jar capers

+ 400g long-grain rice

+ 500g spaghetti

+ 4 x tortilla wraps

Small loaf bread

FREEZER

+ 460g frozen peas

FROM THE CUPBOARD

+ Salt, pepper, sugar, cooking oil, dried mixed herbs, white/red wine vinegar, mustard, chicken stock cubes, cajun seasoning, curry powder, garam masala, smoked paprika, ground cumin Cook once, eat thrice roast chicken

Cook once, eat thrice roast chicken

SERVES 4 (WITH LEFTOVERS)

Start the week with this tasty roast, then enjoy the leftovers through the week.

YOU WILL NEED

1 medium chicken (approx 1.6kg)

1½ lemon

1tbsp dried mixed herbs

3tbsp vegetable oil

750g carrots, peeled, cut into chunks

3 onions, cut into large chunks

1.2kg potatoes, peeled, cut into large chunks

For the slaw:

1 small red cabbage, finely shredded

½ red onion, thinly sliced

4tbsp yogurt

3-4tsp white wine vinegar

1tsp mustard

HOW TO DO IT