Veggie budget batch cook meal plan
This budget-friendly meal plan includes a week’s worth of vegetarian dinners for four people. It costs less than £30 (just over £1 per portion) and is designed for busy families that need flexibility or want to reduce the amount of time they spend cooking. We asked family cook and best-selling author Sarah Rossi (AKA Taming Twins) to write the recipes as she is a whizz at dreaming up fuss-free dishes the whole family will love. (She has created a meaty version of the plan, too.) More budget meal inspiration Batch cook family meal planBudget family meal planBudget recipes and advice Batch cook family meal plan Budget family meal plan Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget of £7.50 per person for the week, which averages out at just over £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Cauliflower and black bean tacos This meat-free, Mexican-style meal is easy to make and full of filling protein, thanks to the black beans. Pay attention to the details to make the most of this recipe – little touches like seasoning the cauliflower and beans generously and warming the tacos will make a big difference. Day 2: Cauliflower and lemon pasta Yesterday’s batch cooked roasted cauliflower gets slicked in a creamy, zesty sauce made using cream cheese. A topping of crunchy garlic breadcrumbs adds extra flavour and texture. Day 3: Barbecue bean pie The ultimate in uncomplicated comfort food. A batch cooked tomato and lentil base is mixed with baked beans and barbecue sauce for a tangy and slightly sweet pie filling, which is topped with creamy mashed potato. Day 4: Lentil and bean chilli This simple chilli uses a portion of batch cooked tomato and lentil sauce as its base. This means you can whip up a healthy veggie dinner in 20 minutes by doing nothing more than adding a couple of extra ingredients and cooking some rice. Day 5: Lentil and vegetable pasta bake The last portion of the batch cooked tomato and lentil base is put to great work in this oh-so-easy pasta bake. It’s quickly finished under the grill, which saves energy and time while creating a lovely crispy top. Day 6: Halloumi curry Halloumi is used in this simple mixed vegetable curry. It might sound unusual, but it’s very similar to paneer and is much more widely available from the likes of budget supermarkets. If you do see paneer though, check the price as you might find it’s a bit cheaper, in which case you can do a straight swap. Day 7: Roast vegetable frittata This simple frittata is packed with roast vegetables and topped with cheddar for a comforting, filling meal that’s on the table in 15 minutes flat. Any leftovers can be served cold for a delicious lunch. Shopping list Fruit and vegetables□ 6 onions□ 1kg/2lb 4oz potatoes□ 500g/1lb 2oz carrots□ 9 garlic cloves (or 1 bulb)□ 1 broccoli head (about 360g/12½oz)□ 11 peppers□ 1kg/2lb 4oz courgettes□ 1 avocado□ 1 lemon Dairy and eggs□ 2 tbsp butter□ 200g/7oz plain yoghurt□ 200g/7oz garlic and herb soft cheese□ 200g/7oz cheddar□ 450g/1lb halloumi□ 6 free-range eggs Tins, packets and jars□ 2 x 390–400g tins black beans□ 2 x 400g tins kidney beans□ 3 x 400g tins chopped tomatoes□ 400g tin reduced-fat coconut milk□ 400g tin baked beans□ 500g/1lb 2oz passata□ 300g/10½oz red lentils□ 600g/1lb 5oz dried pasta□ 400g/14oz rice Cooking ingredients□ 10 tsp olive oil□ 3 tbsp vegetable oil□ 5 tsp garlic granules□ 2 tbsp ground cumin□ 3 tbsp paprika□ 1 tsp dried chilli flakes□ 2 tbsp medium curry powder□ 100g/3½oz barbecue sauce□ 2 tbsp plain flour□ salt and ground black pepper□ 2 tsp sugar or honey (optional) Frozen□ 2kg/4lb 8oz frozen cauliflower florets□ 300g/10½oz frozen peas Other□ 8 small tortillas□ 1 slice of bread First published in December 2023