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

Amy Morris  – (24 February 2014 at 02:54)  

fantastic post Tea! Finally spreading the message that being healthy does not have cost the earth. I mean it can if you want it to, as you say by going to health stores and getting all these things. But the supermarkets are increasing their options of organic and they often have specials on their organic veg - people should be taking advantage of these things.

tea novo  – (24 February 2014 at 04:27)  

Thanks Amy! There is a lot of confusion about what constitutes healthy eating. We have to be a bit more creative about sourcing goods. I certainly dont go down the wholefoods route, as its too expensive, and most of their veg and fruit is flown from fair away.

Sharrol Winson  – (4 May 2016 at 06:34)  

Good sharing, for healthy purpose, Chia seeds offer the highest volume of Omega-3, as well as addition fiber (soluble and insoluble) along with vitamins or perhaps minerals you don’t usually get whenever you take sea food oil. Chia seeds giving you long lasting energy during the day moving in deep, restful sleep during the night time. May read this article about Chia seeds at:
http://kidbuxblog.com/chia-seeds-is-the-most-extremely-versatile-superfood-and-vegetarian-supply-of-omega-3/

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