7 days of healthy meals on a budget – Heart Matters magazine – British Heart Foundation

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Our dietitian has costed out a week of healthy meals and snacks for under £50 for two people.
Lentil soup
Breakfast: Porridge made with skimmed milk; banana; glass of pure, unsweetened orange juice. Get our tips for livening up porridge, and other healthy breakfasts.
Lunch: Lentil soup, tinned or home-made (pictured); wholemeal roll with unsaturated fat spread.
Evening meal: Jacket potato with baked salmon and frozen peas.
Snacks: 2 satsumas; small handful of unsalted peanuts; low-fat fruit yoghurt.
Chunky vegetable goulash
Breakfast: 2 slices of wholegrain toast with unsaturated spread and a boiled egg; glass of pure, unsweetened orange juice.
Lunch: Jacket potato with baked beans (reduced sugar and salt); salad.
Evening meal: Homemade chunky vegetable goulash (pictured); brown rice; broccoli. Get our recipe for chunky vegetable goulash.
Snacks: 3 oatcakes with low fat cream cheese; pear.
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Poached egg on wholemeal toast
Breakfast: Poached egg (pictured) on two slices of wholegrain toast; glass of pure, unsweetened orange juice. Get our tips for perfect poached eggs.
Lunch: Egg, tomato and cucumber wholemeal bread sandwich.
Evening meal: Spaghetti Bolognese; salad.
Snacks: Carrot sticks; small handful of unsalted peanuts; 2 satsumas.
Home made vegetarian pizza
Breakfast: 2 slices of wholegrain toast with sunflower spread, honey and banana; glass of pure, unsweetened orange juice.
Lunch: Lentil soup (tinned or home-made); wholemeal roll with unsaturated fat spread.
Evening meal: Slice of homemade vegetarian pizza (pictured) with salad and a jacket potato. Get our recipe for red onion, courgette and pepper pizza.
Snacks: Low fat yoghurt; 2 plums; scone with unsaturated fat spread; pear.
Cottage pie
Breakfast: Muesli with skimmed milk and a banana; glass of pure, unsweetened orange juice.
Lunch: Cheese and salad sandwich made with reduced-fat cheddar-style cheese, salad, wholegrain bread and unsaturated fat spread.
Evening meal: Homemade cottage pie (pictured) served with peas and carrots. Get our recipe for cottage pie.
Snacks: 3 oatcakes with low-fat cream cheese; 2 plums.
Home-made carrot and parsnip soup
Breakfast: Porridge made with skimmed milk; banana; glass of pure, unsweetened orange juice.
Lunch: Home-made carrot and parsnip soup (pictured); wholemeal roll and unsaturated fat spread. Get our recipe for carrot and coriander soup.
Evening meal: Homemade tuna pasta bake; broccoli.
Snacks: Small handful of unsalted peanuts; apple; pear.
Chicken and vegetable traybake
Breakfast: Muesli with natural yoghurt and a banana; one piece of wholegrain toast with unsaturated fat spread.
Lunch: Chicken and vegetable traybake (pictured); baked apple and custard.
Evening meal: Chicken, cucumber and tomato wholemeal bread sandwiches
Snacks: Small handful of unsalted peanuts; carrot sticks; 2 satsumas
The budget of £50 for two people is based on the national average as found in the Government’s Family Food report, 2011.
This week of meals is intended to illustrate how a week could look, based on average figures and requirements. It is not intended as an eating plan to be followed on a long term basis. Talk to your GP or practice nurse who can advise or refer you to see a registered dietitian if you need more tailored support to plan your meals.
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