Weekly plan for Family of 4 for £100

Food and drink tax...

...I don't think we need to open that can of worms! But what did occur to me was, feeding our family healthily and on a budget. So I decided to create my 7 day plan, with a shopping list. Ok so we know we all have members of our family who have food fads. However the point is, if we don't change the way we view food, not only will the impact be on ourselves, our immediate family and those who care about us, but also the planet.



Whilst I am not advocating that we go back to rationing, a lot can be learned from portion control and limiting the luxuries.

Obesity continues to blight the UK and is the biggest time bomb awaiting the NHS.
The UK is one of the most obese nations in the world with about a quarter of adults classed as obese. That figure is predicted to double by 2050 - a third of primary school leavers are already overweight.
Doctors fear that a rising tide of obesity will pose dire health consequences for the nation



So how do we feed ourselves and our children on a budget in order to maximise the effect on our health.

But you won't change anyone's eating habits unless they want to make that change for themselves. Sugar addiction is as hard to break as any other drug addiction and often causes mood swings, withdrawal and genuinely will make you mardy and a nightmare to live with! However the impact on your health and life span is absolutely worth the battle.



The turning point for me was the loss of my father, I decided that I was going to do everything possible to be on this planet for as long as possible. Although I have no children of my own, there was no way I was putting my nephew through that particular life experience too soon.

Gillian McKeith although a bit of a fruit loop on occasions and obsessed with poo! Her mantra of 'you are what you eat' has stuck with me for life. It is about sensible food choices and re-educating our palate.

Here come's the science bit...

There were 2 fundamental steps that led to the development of homo sapiens, one was our use of cooking and the second was our development as a meat eater. This meant we were able to ingest large amounts of calories unlike some of our more herbivorous ape cousins. This has now been to our detriment in abundantly available food and unlimited choice which in turn has led to an obesity epidemic. Mammals eat all kinds of food. There are herbivores(eat plants), carnivores(eat meat), and omnivores(eat both). Our digestive systems have evolved so that we can digest different kinds of food. Carnivores have short intestines so that enzymes can break down meat quickly. Herbivores have long intestines because it takes longer to digest plants. Making the choice to have smaller meat and fish portions with an increased volume of vegetables which are fibre dense and low calorie, will in turn lead to a healthier gut, a reduced chance of developing colon cancer, diabetes and heart disease to name a few.

How? Weekly family plan. (Based on a family of 4)

Shopping list - Asda - note the offers were correct at time of blogging!

Breakfast:
Porridge, banana and honey
Eggs and soya and linseed toast
Yoghurt, fruit and muesli

Lunch:
Multi -seed wraps - tuna mayonnaise, ham, egg, salad
Grapes, apples
Fresh soup

Snacks:
Oatcakes and peanut butter
Apples
Houmous and carrot sticks

Dinner: (ask me for more details and recipes)
Roast chicken and trimmings
Spaghetti Bolognaise with salad and added veg (chopped small in sauce)
Lasagne with sweet potato wedges and salad
Chilli con carne and whole grain rice
Home made fish and chips, salad and peas. For the adults or for the more adept palate try salmon fillets instead of standard breaded fish.


Remember this may seem like a little, it probably is compared to your normal shop. It is about everyone eating the same meals in order to make it economical, nutritious and encouraging everyone to eat together! Idealism, I know!!






Supplement each meal with salad to fill you up; this is something we can learn from the Italians. You may need to buy fresh salad and more of it as needed during the week.

Shopping List	Cost
ASDA Scottish Porridge Oats (500g)	0.65
10 pack bananas x 2	3.00
Clear Honey (908g)	2.84
Free range eggs pack of 15 x2	4.00
Burgen Soya and linseed bread x2	2.30
Yeo Valley Natural organic yogurt x 3	4.44
Natural Muesli Jordans (no added sugar)	2.68
Seedless grapes x 2	2.90
Mixed apples x2	5.00
Asda seeded tortillas x 8 (x 4)	4.00
Asda tuna chunks (4 pack)	3.85
Hellmans mayonnaise (fully loaded variety)	2.00
Honey roast ham (480g)	3.00
Cherry tomatoes (350g) x 2	2.00
750g salad tomatoes	1.50
cucumber x 2	1.00
Lettuce - mix your own and not buying pre-packed will be better value Batvia/curly x 2	1.34
Iceburg lettuce	1.00
Romaine	1.00
Avocado - ripe X2	3.00
red onion pre pack	1.00
Super green soup x 4	4.00
Glorious skinny soup x 2	3.96
Houmous x 2 (fully loaded)	1.50
Scottish Oatcakes	1.92
Peanut butter - sugar free, whole earth organic (340g)	2.27
Carrots 500g x2	1.00
Parsnips	1.50
Sweet potato (1kg)	1.34
Potatoes - smart price 1 kg x 2. Roast quick and less starch so more nutritious. Add to salads too.	1.38
Cabbage - Kale pre-packed	0.94
Peas - frozen Mushy  for the seriously unbrave! - £1.00 Garden peas (1kg)	1.60
Frozen fish - breaded chunky haddock	2.50
Whole chicken - large, it's always better to get free range but in this case we are maximising our budget. Left overs can be used for sandwiches or soup. Or pet nibbles!	5.00
lean mince 500g -  x 3	10.00
tinned tomatoes/ passata x 2	0.88
Garlic - 1 bulb	0.30
Mixed herbs - dried	0.46
Mushrooms - 750g smart price (lots of knobly bits!)	1.49
lasagne whole wheat sheets	0.50
wholegrain rice - brown basmati	1.68
kidney beans	0.48
Wheat spaghetti	0.50
Asda chilli mix - seasoning	0.32
milk 4 pts - x 2	2.00
Total spend	£100.02

Now I know this isn't everything you'll need on a weekly basis - but feeding 4 for about £100, that's a bargain in my book! They'll be plenty of left overs - so use them wisely and waste them not.

  

Porridge Cooking Instructions -  General:  Check product is piping hot before serving. Do not re-heat. These cooking instructions are a guide only. Hob -  From Ambient:  Put 40g Asda Scottish Porridge Oats into a saucepan. Add 270ml of water, milk or a mixture of both and stir. Bring to the boil, reduce heat and simmer for 3-4 minutes, stirring occasionally. Add salt or sugar to taste. Microwave -  From Ambient:  Put 40g of Asda Scottish Porridge Oats into a microwavable container. Add 270ml of water, milk or a mixture of both and stir. Do not cover. Cook on full power for 3 minutes (650W), 2 minutes (850W), then stir. Cook on full power for a further 2 minutes (650W), 2 minutes (850W), and stir well. Add salt or sugar to taste.