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This budget-friendly meal plan includes a week's worth of dinners for four adults. Everything costs less than £35 in total and is designed to be cooked in a microwave.

Microwave cooking is quick and energy efficient but the results can sometimes be underwhelming, with a lack of texture or overcooked ingredients, for instance. That's why we asked microwave cooking expert Justine Pattison to come up with these recipes. With her help, you can avoid the pitfalls and make quick, easy and delicious dinners while saving on your energy bill.

More budget meal inspiration

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• Budget family meal plan
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How we costed our recipes

We have stuck to a strict ingredient budget for these recipes to give an average cost of just under £1.25 per portion. This is a little more than some of our other meal plans because microwave cooking comes with specific challenges. For example, you can't take advantage of cheaper cuts of meat which need to be cooked low and slow.

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: Chinese-style chicken and rice

Using microwave-ready rice makes this colourful chicken dish super easy to whip up. Adding a mixture of fresh and frozen vegetables keeps the cost down and means two chicken breasts will stretch to make a filling and delicious meal for four.

Day 2: Creamy bacon, broccoli and potato ‘bake’

A gorgeous creamy potato dish that makes a simple midweek supper. It's not a bake in the strictest terms as it’s completely cooked in the microwave, but you can always pop it under the grill if you want a more traditional browned topping. You can also use sliced chorizo, diced ham or salami instead of bacon if preferred.

Day 3: Fish pie jackets with peas

This take on homemade fish pie combines a creamy fish filling with fluffy jacket potatoes to cut the preparation time in half. Preparing the fish in this way means it cooks perfectly and doesn’t break up. The key is to get the potatoes cooking while you assemble the other ingredients.

Day 4: Beef mince and lentil hotpot

This simple hotpot is made in the microwave, and tastes just as delicious as it would if it was baked. If you are new to cooking, it’s a great way of making an economical meal with very little bother.

Day 5: Microwave sausage and bean stew

Perfect for a hungry family, this generous one-pot casserole is not only economical but also very filling. If you have never thought of cooking sausages in the microwave before, give it a go. They won’t brown but it’s quick and efficient with no messy frying pans to wash up.

Day 6: Sweet potato, chickpea and spinach curry

A fabulous and filling vegetable curry, topped with a drizzle of cream and served with warm naan breads. Even if you usually pick a chicken or meat curry, give this one a go – it’s packed with flavour and easy to make.

Day 7: Microwave Tuscan chicken

This colourful Tuscan chicken is a doddle to make and sure to be a hit with all the family. Cooking it in the microwave keeps the chicken deliciously tender and the creamy tomato and spinach sauce complements it perfectly. It’s fantastic served with microwave rice but is also great with sautéed potatoes or mash.

Shopping list

Fruit and vegetables
□ 1.3kg/3lb potatoes
□ 4 onions
□ 400g/14oz sweet potatoes
□ 2 red peppers
□ 1 bulb garlic (7 cloves required)
□ 45g/1½oz fresh root ginger
□ 1 bunch spring onions
□ 250g pack cherry tomatoes
□ 400g/14oz mushrooms (any variety)
□ 2 carrots (about 200g/7oz)
□ 1 head broccoli
□ 220g/8oz fine green beans
□ 1 small lemon
□ 200g/7oz bag baby spinach leaves
□ 30g/1oz bunch fresh flatleaf parsley

Meat and fish
□ 4 chicken breasts (about 600g), boneless and skinless
□ 250g/9oz lean beef mince
□ 8 sausages
□ 6–7 rashers smoked back bacon
□ 320g/11½oz fish pie mixture

Dairy
□ 300ml tub double cream
□ 75g/2½oz cheddar
□ 300ml/10fl oz milk (any type)
□ 30g/1oz butter

Tins, packets and jars
□ 3 x 250g packets microwave rice
□ 400g tin lentils (any variety)
□ 2 x 400g tins chopped tomatoes
□ 400g tin chickpeas
□ 400g tin baked beans
□ 400g tin red kidney beans or any other beans

Cooking ingredients
□ 3 tbsp vegetable oil
□ 1 tbsp dark soy sauce, plus extra to serve
□ 2 tsp paprika
□ 1½ tsp dried mixed herbs
□ ¼ tsp chilli flakes
□ 2 tbsp medium curry powder
□ 2½ chicken or vegetable stock cubes
□ 1 beef stock cube
□ 60g/2¼oz plain flour
□ salt and freshly ground black pepper

Frozen
□ 325g/11½oz frozen peas
□ 125g/4½oz frozen sweetcorn

Other
□ 3 tbsp tomato ketchup
□ 1 baguette or other crusty bread
□ 2 naan breads

Originally published April 2023