SHOPPING LIST
$1.50 6 Roma Tomatoes 111 Calories
$2.76 4 Tins Potatoes 700 Calories
$0.69 Tin Spinach 60 Calories
$0.40 Packet Long-Grain White Rice 12.8
oz 1350 calories
$0.33 Bulb garlic
$0.28 2 Medium Onions 84 Calories
$1.00 Jar Stir Fry Sauce 360 Calories
$0.45 Tin Carrots 105 Calories
$0.45 Tin Peas 245 Calories
$1.19 Tin Crushed Tomatoes 260 Calories
$8.98
$0.99 Loaf Honey Wheat Bread 1440
Calories
$2.82 12 oz mozzarella cheese block
1080 Calories
$3.69 Tin Salmon, Large 630 Calories
$0.50 Packet Penne Pasta 12 oz 1200
Calories
$0.25 Spices and Herbs Assorted
$0.50 Jar Grape Jelly Jam 725 Calories
$0.69 Tin Pork and Beans 490 Calories
$0.20 Packet Butter 208 calories
$0.50 6 Eggs 420 calories
$0.77 0.75 cup whole milk * 7 days =
788 calories
$3.99 7 Cara Cara Navel Oranges 622
Calories
$1.00 27 Almond Windmill Cookies 1170
Calories
$2.50 5.15 oz mixed nuts 850 Calories
$1.05 7 * 0.15 = $1.05 690 calories
Regular Soda in Soda Drink Recipe
$0.15 270 calories mayonnaise
$0.05 0 calories lemon juice or a lemon
$0.17 300 calories quick oats
14158 Calories 2022 Calories a Day
$28.77 $4.11 a Day
COOKING INSTRUCTIONS:
Breakfast Additions: Along with recipe
instructions breakfast, eat one navel orange and 0.75 cup of whole
milk.
AM Snack: 5/7 of an ounce of mixed nuts
PM Snack: 2 Almond Windmill Cookies and
500 ml cola drink recipe mix from the following recipe:
250 ml regular Coca-Cola 250 ml Dollar
Tree regular cola 500 ml water: Makes 2 days servings 500 ml each.
Serve 500 ml of this daily for $0.15 cola drink daily.
SATURDAY Breakfast: Toast and Jelly
SATURDAY Lunch: Pork and Beans and
Toast
SATURDAY Dinner: Tomato Pasta
Recipe:
pinch of dried cayenne pepper
pinch of italian seasoning or oregano
¼ of a yellow onion, chopped
4/10th of the can of crushed
tomatoes
little bit less than half the can of
carrots
1 tbsp cooking oil
half of the spaghetti (save the rest
in fridge for later)
1 – 2 cloves garlic
Slice up the onion thinly. Put water on
to boil for the pasta. Heat the oil in a pan and add the onion then
cook until softened and add the garlic, spices and cayenne pepper.
Saute for 5 more minutes. Add the crushed tomatoes and some chopped
carrots then simmer for 10 minutes. Season to taste. When water has
boiled, add the pasta and cook following packet instructions. Once
the pasta is cooked, drain it and add the tomatoey sauce to 2/3rds of
the cooked pasta. Reserve 1/3rd cooked pasta for a meal
later in the week. Store 1/3rd of cooked pasta in fridge.
Serves two. Eat one serving tonight and reserve another serving for
later in the week.
SUNDAY Breakfast: Toast and Jam
SUNDAY Lunch: Leftover Tomatoey Pasta
from Yesterday
SUNDAY Dinner: Fish Cakes with Mini
Roasties and Peas
Ingredients for the Fish Cakes:
1/3rd tin of salmon
Bread crumbs
½ can of potatoes, mashed
salt and pepper
squeeze of lemon juice
glug of cooking oil
Ingredients for the Min Roasties:
½ tin of potatoes
1 tablespoon of cooking oil
Ingredients for the Peas:
½ tin of peas
pat of butter
salt and pepper to taste
Recipe:
Preheat your oven to 350 degrees
Fahrenheit: 180 degrees Celsius.
Drain and mash half the can of potatoes
and mix them with 1/3rd can of salmon, lemon juice and
seasoning.
Next add the bread crumbs and mix again
then divide into 3 or 4 balls, squeeze them into patties and place on
a plate in the fridge while you get on with the rest of the meal.
Mix the other half of the potatoes in a
little oil and cook in the oven as mini roasties for 32 minutes.
While the potatoes are cooking heat up
the peas in a sauce pan with butter and salt and pepper. Squash them
just slightly and mix with a fork.
When your potatoes are halfway ready,
put some oil in a shallow frying pan and carefully heat it up.
Cook the fish cakes in the pan for a
few minutes on either side until golden then carefully place them
next to the roasties potatoes in the oven to finish cooking.
When everything is cooked, serve up
with a wedge of lemon or some lemon juice.
Serve the peas along with the fish
cakes and potato roasties on a plate.
MONDAY Breakfast: Toast and jam
MONDAY Lunch: Pork and Beans and Toast
MONDAY Dinner: Pasta Frittata and
Tomato Slices
Pasta Frittata Ingredients:
2 large eggs
salt and pepper
leftover 1/3rd packet of
pasta
olive oil
little bit of canned peas
Recipe:
Preheat the oven to 200 degrees
Celsius.
Beat the eggs in a large bowl, then
season with a little bit of salt and pepper. Whisk well, then stir in
your leftover pasta and peas.
To cook the frittata, heat 2 tbsp of
oil in a small nonstick ovenproof cast-iron like frying pan over
medium heat.
Add the frittata mixture and cook for 5
minutes or until crisp underneath, then place in the oven for another
5 minutes or until firm.
Carefully flip the frittata onto a
large plate, then slide it back onto the pan and return it to the
oven for another 5 minutes on the other side or until crisp
underneath. Serve with a bit of leftover salad from t he fridge or a
sliced Roma tomato if you don't have leftover salad in the fridge.
TUESDAY Breakfast: Toast and Jam
TUESDAY Lunch: Leftover 1/3rd
can salmon with 270 calories mayonnaise sandwich
TUESDAY Dinner: Sag Aloo Stir Fry With
Rice
Sag Aloo Ingredients:
¼ of the onion
2 Roma tomatoes
½ tbsp cooking oil
1 can potatoes, large ones chopped in
half
2 cloves garlic
0.25 tsp cayenne pepper
0.25 jar stir fry sauce
0.5 can spinach
Recipe:
Cook 2/3rd of the rice
according to packet instructions. Leftover rice is used later in the
week.
Chop the onion, tomato and garlic and
fry in oil for a few minutes and add the cayenne pepper and fry for a
few minutes more.
Next add the stir fry sauce and heat up
for about 10 minutes until it is thickened slightly. Next add the
potatoes and heat through on a low setting, but don't stir too much
or you'll squash the potatoes.
When the potatoes are heated through
add the spinach and stir through to warm it up. Season to taste.
After the rice is cooked and drained,
use one third of it to serve with the stir fry sauce. The rest of the
rice will go in the fridge to be used for two other meals later in
the week.
If you have a bit of flour you could
also make chapatis to go with this meal. The recipe for chapatis is
on eat not spend blog. Serves enough for dinner tonight and a lunch
later in week. Put the leftovers in the fridge for a later lunch
during the week.
WEDNESDAY Breakfast: Toast and jam
WEDNESDAY Lunch: Tomato and Mozzarella
Slices Toasted Bread in Oven to Melt Mozzarella
WEDNESDAY Dinner: Stir Fry Rice
Stir Fry Ingredients:
1/3rd of the cooked rice
from yesterday, ½ of the leftover rice
1 egg
Some of the carrot can chopped
1 tsp Chinese 5 spice
1 tbsp soy sauce
1 tbsp cooking oil
1 clove garlic
pinch cayenne pepper
few of the canned peas
Recipe:
Heat the oil in a wok or deep fry pan
and add the 5 spice. Cook for a minute and add the garlic, cayenne
pepper and cook for a few more minutes then add the carrots and peas.
In a well in the deep fry pan scramble the egg.
Add the rice to the deep fry pan or wok
with the soy sauce and stir well. Add the egg and more soy sauce.
Serves 1.
THURSDAY Oatmeal with 3.5 tsp
granulated sugar.
THURSDAY Lunch: Leftover Sag Aloo Stir
Fry Rice from fridge
THURSDAY Dinner: Tortilla
Tortilla Ingredients:
1 tin of potatoes
¼ of the onion
2 cloves garlic
3 eggs
few of canned carrots
pinch mixed herbs and spices
Recipe:
Cut to a smaller small size and roast
the potatoes in a little oil in the oven.
Roughly chop the onion and other
vegetables
Once the potatoes have a good colour,
add them to the onion, garlic and herbs in the small frying pan and
stir well. Use an oven proof small frying pan or cast-iron pan as it
goes into the oven.
Add the carrots then add any rosemary
leaves you have . Season with salt and pepper.
Whisk the eggs ina small bowl and add
to the potatoes. Turn up the heat to medium. Once the eggs start to
set around the sides, put rosemary leaves on top and put under the
grill in the oven for 5 minutes or until set, golden and fluffy.
FRIDAY Oatmeal with 3.5 tsp granulated
sugar.
FRIDAY Lunch: Tomato and Mozzarella
Toasted Sandwich
FRIDAY Dinner: Arancini with Salsa and
Creamed Spinach
Arancini Ingredients:
Saved 1/3rd of the rice
cooked earlier in the week in fridge
a little flour
a little milk
a few squares of mozzarella cheese
cooking oil for deep-frying
bread crumbs
Arancini Recipe:
Using slightly wet hands, divide the
rice into golf-ball sized pieces.
Take one piece of rice and flatten to a
small disk. Put a piece of the mozzarella into the center and shape
the rice around the filling into a ball, patching up any gaps with a
bit more rice if necessary.
Repeat to make as many as you can.
Heat some oil in a deep fry pan to 180
degrees Celsius. While the oil is heating up, coat the rice balls in
a bit of milk then dip into bread crumbs and deep-fry for 1 – 2
minutes until crisp and golden.
Drain on kitchen paper and serve hot or
cold with the dips below.
Creamed Spinach Dip:
25 g butter
1/8 onion, finely chopped
1 tbsp plain flour
100 ml full fat milk
0.5 can of spinach
Heat the butter in a sauce pan, then
add the onion and cook for 5 minutes until softened. Stir in the
flour and cook for 2 minutes, then slowly whisk in the milk, Cook for
5 minutes or until thickened. Squeeze spinach through a dish towel
and heat in the sauce pan. Season with salt and pepper.
Tomato Salsa Dip:
1/8 onion finely chopped
½ tomato
A few tablespoons of the canned tomato
There should be canned tomato leftover.
A pinch of mixed herbs and spices
Salt and pepper
Squeeze of lemon juice
Mix all the ingredients together and
season with salt and pepper.
Eat the arancini dipped in the two dips
for your dinner.
Indexed Under: Eat Not Spend 7 Day Menu Under $29 For One Week
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