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This budget-friendly meal plan covers a week's worth of dinners for two adults, coming in at just over £15 in total. All the recipes are flexible too, so you can swap in different ingredients to make the most of leftovers and supermarket deals.

More budget meal inspiration

Budget meal plan for six
Budget family meal plan for four
Budget meal plan for one

How we costed our recipes

We have stuck to a strict ingredient budget for the week. When the meal plan was first published it was under £7 per person for the week, but as prices have continuted to rise the recipes now average 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 shop.

The recipes

Day 1: Cauliflower and broccoli cheese

Cauliflower and broccoli cheese is a simple meat-free supper that’s easy to make and tastes delicious. You can use any cheese you like for this recipe, odds and ends from the fridge are fine.

Day 2: Chilli tuna pasta

A full-flavoured tuna pasta dish that makes two generous portions. Using tinned fish is an easy way to incorporate fish into your diet and it’s usually cheaper than fresh or frozen fish.

Day 3: Creamy mushrooms and rice

A gorgeous stroganoff-inspired mushroom dish that makes a luxurious supper on a budget. The sauce is also delicious tossed through pasta or spooned into jacket potatoes. For a vegan version, use plant-based cream.

Day 4: Egg fried rice

Egg fried rice makes a brilliant, and economical supper. You can add any fresh, frozen or leftover cooked vegetables or cubes of cooked meat. It’s a great way to use up odds and ends from the fridge to save waste.

Day 5: Loaded potato wedges with chilli beans

Potato wedges taste great loaded up with spicy chilli beans. If you don’t already have any in your freezer, making your own doesn’t take long and you don’t need to use the oven. Tins of beans in chilli sauce are a versatile addition to you store cupboard, so it’s worth always keeping a couple of tins in stock.

Day 6: One pan turkey bolognese

Try mixing up your bolognese by using turkey mince instead of beef, it works really well and cooks faster (a good beef bolognese really benefits from slow cooking). This dish cooks the pasta in the same pot as the bolognese, to save energy and washing up.

Day 7: Turkey, pea and potato curry

A lovely keema-style curry made with minced turkey and lots of vegetables. This warming supper is delicious served just as it is, but you could also cook rice or heat some flatbreads to serve alongside. Chutney and yoghurt would also make good accompaniments.

Shopping list

Fruit and vegetables
□ 700g/1lb 9oz potatoes
□ 2½ medium onions
□ 3 garlic cloves
□ 2 medium carrots
□ 6–7 spring onions
□ 1 pepper, any colour
□ 250–300g/9–10½oz mushrooms
□ 1 head of broccoli (around 350g/12oz)
□ ½ medium or 1 small cauliflower (around 400g/14oz)

Meat and fish
□ 500g/1lb 2oz minced turkey thigh

Tins, packets and jars
□ 2 x 400g tins chopped tomatoes
□ 400g tin beans in chilli sauce
□ 145g tin tuna chunks, any kind
□ 125g/4½oz dried penne pasta, or other pasta shapes
□ 150g/5½oz dried spaghetti, or other pasta shapes
□ 300g/10½oz long grain rice

Dairy, eggs and chilled
□ 90g/3¼oz mature cheddar
□ 400ml/14fl oz milk
□ 30g/1oz butter
□ 3 medium eggs
□ 4 tbsp double, single or soured cream or crème fraîche

Cooking ingredients
□ 70g/2½oz plain flour
□ 165ml/5½fl oz vegetable oil
□ 2 chicken stock cubes
□ 1 tbsp medium curry powder
□ 1¼ tsp dried mixed herbs
□ ¼–½ tsp dried chilli flakes, to taste
□ salt and ground black pepper

Frozen
□ 200g/7oz frozen peas

Condiments
□ 4 tbsp ketchup
□ 1 tbsp soy sauce (preferably dark), plus extra to serve

Other
□ 2 slices bread and butter, to serve (optional)

First published November 2022. Prices checked March 2023.