Eating veg on a budget is easier with batch-cooking and a short list of staples. This 7-day plan is built around lentils, beans, eggs, oats, rice and pasta with seasonal veg.
Shop-to-Cook Flow (Quick)
- Shop: use the list below (swap seasonal veg as needed).
- Batch (1 hour): cook lentils & beans, roast a tray of veg.
- Pack: label tubs with dish · date · portions.
- Store: fridge 3–4 days; freeze up to 3 months.
Shopping list (for 1 person, ~£20)
Red lentils 500 g · Tinned beans (2) · Eggs 6 · Oats 1 kg · Rice 500 g · Pasta 500 g · Frozen mixed veg 500 g · Tinned tomatoes (2) · Onions 3 · Carrots 1 kg · Oil · Garlic · Curry powder · Paprika · Salt/Pepper.
Batch in 1 hour
- Roast: carrots + onions + mixed veg (oil, salt/pepper) — 30 min at 200°C.
- Lentils: simmer 250 g in stock + tomatoes + curry powder — 20–25 min.
- Beans: warm with tomatoes/paprika — 10 min.
- Portion: 2–3 lentil pots, 2 bean pots, 2–3 roast-veg sides.
7-Day Planner (example)
Mon: Oats + fruit · Lentil curry + rice · Pasta + roast veg
Tue: Oats · Bean chilli + rice · Omelette + veg
Wed: Oats · Leftovers · Lentil pasta
Thu: Oats · Bean wraps · Soup + toast
Fri: Oats · Lentil rice bowls · Veg pasta
Sat: Oats · Leftovers · Omelette + veg
Sun: Oats · Soup · Lentil curry + rice
Reheat & storage
- Fridge: 3–4 days · Freeze: up to 3 months.
- Microwave: 3–4 min from chilled; 6–8 min from frozen (stir halfway).
Tips & swaps
- Protein swap: add chickpeas or edamame.
- Flavour: a spoon of yogurt, lemon, or hot sauce wakes up leftovers.
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See also: Aldi £25 Meal Plan for 2 · Batch Cooking: 14 Freezer Meals · Unit Price Cheatsheet (UK) · How to Use a Grocery Price Book