成人快手

Veggie budget batch cook meal plan

This budget-friendly meal plan includes a week鈥檚 worth of vegetarian dinners for four people. It costs less than 拢30 (just over 拢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

How we costed our recipes

We have stuck to a strict ingredient budget of 拢7.50 per person for the week, which averages out at just over 拢1 per portion.

We鈥檝e based most of our costs on the smallest available pack size, meaning even if you don鈥檛 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 鈥 little touches like seasoning the cauliflower and beans generously and warming the tacos will make a big difference.

Cauliflower and black bean tacos

Day 2: Cauliflower and lemon pasta

Yesterday鈥檚 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.

Cauliflower and lemon pasta

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.

Barbecue bean pie

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.

Lentil and bean chilli

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鈥檚 quickly finished under the grill, which saves energy and time while creating a lovely crispy top.

Lentil and vegetable pasta bake

Day 6: Halloumi curry

Halloumi is used in this simple mixed vegetable curry. It might sound unusual, but it鈥檚 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鈥檚 a bit cheaper, in which case you can do a straight swap.

Halloumi curry

Day 7: Roast vegetable frittata

This simple frittata is packed with roast vegetables and topped with cheddar for a comforting, filling meal that鈥檚 on the table in 15 minutes flat. Any leftovers can be served cold for a delicious lunch.

Roast vegetable frittata

Shopping list

Fruit and vegetables
鈻 6 onions
鈻 1kg/2lb 4oz potatoes
鈻 500g/1lb 2oz carrots
鈻 9 garlic cloves (or 1 bulb)
鈻 1 broccoli head (about 360g/12陆oz)
鈻 11 peppers
鈻 1kg/2lb 4oz courgettes
鈻 1 avocado
鈻 1 lemon

Dairy and eggs
鈻 2 tbsp butter
鈻 200g/7oz plain yoghurt
鈻 200g/7oz garlic and herb soft cheese
鈻 200g/7oz cheddar
鈻 450g/1lb halloumi
鈻 6 free-range eggs

Tins, packets and jars
鈻 2 x 390鈥400g tins black beans
鈻 2 x 400g tins kidney beans
鈻 3 x 400g tins chopped tomatoes
鈻 400g tin reduced-fat coconut milk
鈻 400g tin baked beans
鈻 500g/1lb 2oz passata
鈻 300g/10陆oz red lentils
鈻 600g/1lb 5oz dried pasta
鈻 400g/14oz rice

Cooking ingredients
鈻 10 tsp olive oil
鈻 3 tbsp vegetable oil
鈻 5 tsp garlic granules
鈻 2 tbsp ground cumin
鈻 3 tbsp paprika
鈻 1 tsp dried chilli flakes
鈻 2 tbsp medium curry powder
鈻 100g/3陆oz barbecue sauce
鈻 2 tbsp plain flour
鈻 salt and ground black pepper
鈻 2 tsp sugar or honey (optional)

Frozen
鈻 2kg/4lb 8oz frozen cauliflower florets
鈻 300g/10陆oz frozen peas

Other
鈻 8 small tortillas
鈻 1 slice of bread

First published in December 2023