Eating Well on £60 per Week


My patients often complain that they cannot afford to eat healthy food. And this apparently is one of the main reasons why they can’t be healthy themselves - they are forced to eat frozen meals and cheap bread, instead of £4 protein balls and kale chips from overpriced health shops. I believe that we should have a freedom of choice in relation to the health of our bodies (and mind), in the words of Thomas Jefferson "If people let the government decide what foods they eat and what medicines they take, their bodies will soon be in as sorry a state as are the souls of those who live under tyranny.”


This week I have decided to dispel the myth that eating healthy is more expensive and do a weekly tally of money spent on food. I think that with some creativity and resourcefulness you can beat average supermarket budget. I guess this also depends on how low your food budget is - a friend told me last week that she spends £80 in Sainsbury’s every week for two adults and a 4 year old. And this doesn’t include daily local shop nips for an occasional missing ingredient, fresh bread and milk. I have done some research to find out what the average national UK food budget is and the figure I am getting is around £60 (source - Office for National Statistics). This figure does not include the restaurant and hotel average which is around £40.

I eat meat and fish as little as possible but I do cook it for Mae because I believe she needs it for her growth. I am very careful where I buy my meat and fish. I am not interested in feeding anyone battery farm processed animals. This is the reason why I don’t buy 2 chickens from Tesco for £5.  I simply don’t believe they are good for our bodies and all the poison they’ve been pumped with can only cause us harm. Despite its attractive price, our kids don’t need this junk.

I buy all my fruit and veg from a wholesale supplier. This means that I have to get up at 6am once every two weeks. To me this does not present a problem - quality of ingredients is an important factor and the price more than compensates for the early waking. For £80, Mae and myself, and two friends with their respective families (one with 1 child and the other with 2 small children) can get organic fruit and veg that we can all live on for 2 weeks, plus some. And that includes my daily green juice and a protein shake. This week my share includes:

- 4kg of carrots
- 4kg of beetroots
- 3kg of potatoes
- 5 bags of kale (350g each)
- 4 bags of chard (350g each)
- 3 bags of spinach (300g each)
- 4 kg of lemons
- 6 limes
- 6kg of apples
- 2 pineapples
- 10 kiwis
- 2 boxes of grapes (1kg total)
- 2 nobs of ginger
- 2 bags of celery (1kg total)


The individually priced meals below don’t include the price of veg and fruit, this has been added to the total weekly budget at the bottom. When pricing dry goods and other ingredients, I roughly weighed all portions and calculated their prices. For example, Amisa gluten-free porridge costs £2.56 from Goodness Direct, I can make 9 single portions of porridge for Mae. All meals are priced for Mae and myself unless otherwise stated.


Monday   £6.34

BREAKFAST
Green  protein shake
(banana, handful of spinach, rice protein, almond milk = £0.60)

Gluten free porridge
(oats, sesame seeds, chia seeds, cinnamon and maple syrup = £0.77)

LUNCH
Rice noodles, stir fried
(spring onions, garlic, coconut oil, ginger, turmeric, chard, carrots, tamari, dash of maple syrup = £2.17)

SNACKS
Mae:
2x Gluten free oatcake with butter and honey = £0.45
½ kiwi
4 dried figs = £0.40

Me:
Green juice
(kale, ginger, lemon, apple)
1xBanana
1xKiwi

DINNER
Mae:
Cod tail fried in coconut oil and lemon juice, served with steamed broccoli and home made chips
(£1.20 from our local fishmonger)

Me:
Miso soup
(Clearspring miso paste, ginger, spring onions, chard = £0.75)


Tuesday   £4.59

BREAKFAST
Green  protein shake
(banana, handful of chard, rice protein, almond milk, macca = £0.90)

Gluten free drop pancakes with raspberries and yoghurt
(gluten free self raising flour, egg, almond milk, frozen raspberries, yeo valley full fat yoghurt) = £1.40)

LUNCH
Bean stew with short grain brown rice
(mixed beans, celery, carrots, garlic, pasata, butter, herbs and spices, rice = £0.59)

SNACKS
Mae:
4x Goodies biscuits (£0.25)
2x Rice cakes with butter and honey (£0.15)
Fresh Apple and Beet Juice

Me:
Beetroot, lemon and ginger juice
4xDried figs (£0.40)

DINNER
Mae:
Home made sourdough bread with mushroom omelette
(sourdough bread, eggs = £0.40)

Me:
Egg fried rice
(short grain brown rice, spring onions, ginger, garlic, eggs = £0.50)


Wednesday   £8.18

BREAKFAST
Green  protein shake
(banana, handful of chard, rice protein, almond milk, macca = £0.90)
Rice pudding
(short grain brown rice, sesame seeds, hazelnuts, raisins, cinnamon, date syrup = £1.20)

LUNCH
Vegetable curry and rice
(1/2 squash, kale, chickpeas, onions, coconut oil, coconut cream spices, rice = £1.60)

SNACKS
Mae:
1xKiwi
4xOatcakes (£0.35)
¼ bag of pistachios  (£1.23)
Fresh Apple and Beet juice

Me:
2x Green juice
(apple, ginger, lemon, celery, kale)
1xKiwi

DINNER
Mae:
Beef burger with home made chips and chard
(ground beef from Ginger pig, coconut oil for the chips £1.65)

Me:
Quinoa with roast vegetables
(Quinoa, roast squash, onions, sundried tomatoes = £1.25)


Thursday   £7.04

BREAKFAST
Green  protein shake
(banana, handful of chard, rice protein, almond milk, chia seeds = £0.90)
Gluten free toast with peanut butter and jam (£ 0.93)

LUNCH
Mae:
Chili con carne with short grain brown rice
(ground beef, pasata, mushrooms, carrots, garlic, spices = (£ 0.84)

Me:
Avocado and poached eggs
(avocado, 2 eggs, 2 rice cakes = £1.46)

SNACKS
Mae:
3x Corn cakes with butter and honey (£0.45)
4xDates (£0.33)
1x Organix noughts and crosses crisps (£0.66)

Me:
1xBanana with peanut butter (£0.20)
Beetroot and apple juice (+small glass for Mae)

DINNER
Miso soup with vegetables and noodles
(Clearspring rice miso, ginger, spring onion, chard, carrots, garlic, rice noodles = £1.60)



Friday   £6.25

BREAKFAST
Green  protein shake
(banana, handful of chard, rice protein, almond milk, chia seeds = £0.90)
Gluten free porridge
(oats, sesame seeds, chia seeds, cinnamon and maple syrup = £0.77)

LUNCH
Gluten free pasta
(corn and rice pasta, onions, garlic, spinach, vegan pesto, mushrooms = £0.89)

SNACKS
Mae:
1x Kiwi
4xDates ((£0.33)
2x Rice cakes with peanut butter and Jam (£0.29)

Me:
Green juice
(apple, celery, ginger, kale)
Banana

DINNER
Mae:
Home made fish fingers and chips
(cod, polenta and rice flour and egg for the batter, potatoes, coconut oil = £3.40)

Me:
Chips and chard


Saturday   £6.50

BREAKFAST
Gluten free drop pancakes with bacon (Mae only) and maple syrup
(gluten free self raising flour, egg, almond milk, 2 rashers of bacon from Ginger pig = £2.34)
Green juice
(apple, celery, kale, ginger, lemon, cucumber)

LUNCH
Mae:
Chicken and vegetables soup
(chicken stock (from 2 carcasses, used half stock for the soup), rice, celery, carrot, onion, kale =£0.30)

Me:
Miso soup with veg
Miso soup
(Clearspring miso paste, ginger, spring onions, chard = £0.75)

SNACKS
Mae:
Raspberry yoyo bear (£0.46)
Dried pineapple (£0.65)

Me:
3xFigs (£0.30)
handful of walnuts (£0.60)

DINNER
Potato latkes and veg
(potato, butter, coconut oil, rice flour,  chard, sesame seeds, olive oil, garlic = £1.10)


Sunday   £7.71

BREAKFAST
Green  protein shake
(banana, handful of chard, rice protein, almond milk = £0.60)

Scrambled eggs with black pudding (Mae)
(3 eggs, black pudding from Broadway market, butter, gluten free toast = £2.89)

SNACKS
Home made fruit smoothie
(raspberries, banana, kiwi, yoghurt, macca  = £1.20)
Pineapple fritters
(pineapple, coconut oil, rice flour, maple syrup = £1.30)

LUNCH
Noodle soup
(spring onions, garlic, coconut oil, ginger, turmeric, chard, carrots, tamari, noodles = £0.50)

DINNER
Beetroot burgers with chips
(beetroot, gluten free oats garlic, onion, black beans, paprika, cumin, potatoes, kale = £1.22)


= £46.91 + £13 Organic Fruit and Veg wholesale

Total = £59.91

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Lentil and Coconut Soup

It’s wet and grey in my nook of the world, and right now our bodies need comfort, warmth and nourishment. What a better way then to spice it up with a hearty, warming, fragrant and rich lentil and coconut soup. I was initially concerned that this would be too spicy for a child’s palate, but the soup is very mild, creamy, sweet and coconuty – and totally kid friendly.




Lentils are pulses from the legume family, sold dry. They are cheap to buy and extremely versatile to cook with. They are also high in fibre and protein, hence great to maintain blood sugar levels, as well as a good source of vitamin B.

Lentils come in different colour varieties depending on the country of origin. Green, Puy, Yellow, Split, Brown, Red- you can use any you have for this recipe.  I am using Red and Yellow because that is what I have in my kitchen cupboard.








(Makes 6 bowls of soup)

3 TBSP of coconut oil (or butter)
¾ cup yellow split peas
1½ cup red lentils
1 TSP fenugreek
1 TSP coriander seeds
1 TSP cumin seeds
5 cardamom pods
1 TSP of turmeric powder
1 TSP of curry powder
1 knob of ginger
1 onion
150 ml cream coconut
juice of 1 lime


It’s best to soak the lentils (and other pulses) overnight. The reason is that the process of soaking removes the challenge that some enzymes in pulses present to our digestion, hence increasing their nutritional value. If you are not soaking, just add 15mins of cooking time to the recipe below.



  1. Heat an iron pan or a skillet and toast the spices. When they start smelling fragrant transfer to a mortar and grind until you have a fine powder.
  2. Fry the onion in coconut oil with sliced up ginger until soft.  Add the freshly ground spices and continue to fry for another minute.
  3. Pour in the soaked lentils, add about a litre and a half of vegetable or chicken stock and cook for 30 minutes, or until the lentils are thoroughly cooked through. Add the coconut cream, simmer for another 5minutes and then blend. I like mine blended quite rough, so there is still a bit of bite, but kids might like it smooth.
  4. Garnish with yoghurt (for kids) and coriander and toasted mustard seeds for grown ups.

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