All#costs#are#for#the#cheapest#supermarket#version#available#eg#Tesco#‘Everyday#
Value’.##If#you#use#a#more#expensive#version,#calculate#the#increased#cost#by#
comparison##with#these#prices.###
Porridge#oats##1kg##75p# ##############50g##4p#
Brown#bread###800g#40p###############1#slice#2p#(you#can#bake#your#own#bread#with#
basic#ingredients#if#you’d#like#something#nicer)#
Spaghetti###500g##20p#
##############100g##4p#
Long#grain#rice##500g###45p#
75g##7p#
Veg#stock#cubes##10####30p#
3p#each#
Curry#powder##80g###£1.00############Heaped#teaspoon#7p#
Wine#vinegar##350ml##80p#
5ml##1p#
Vegetable#oil##1#litre#£1.10#
10ml##1p#
Strawberry#jam##454g##29p#
15g##1p#
Milk##2.272#litres##89p####################150ml##6p#
Carrots##1kg###53p#
###############100g##5p#
Onions##1kg####63p#
###############100g##6p#
Sweet#potato##1kg####£1.25############100g##12p##
Chopped#tomato##400g##################34p#
#
Frozen#peas##1kg##£1.00# ###############80g##8p#
Red#lentils##1kg###£1.80# ###############75g###13p#
Yellow#split#peas#500g##53p#
100g##11p#
Red#kidney#beans##400g################30p#
#
Baked#beans##420g#########################24p#
#
Sardines/tomato#120g###################34p#
#
Eggs#15#£2.00# ##############################13p#each#
Maggy%McArthur%%
Recipes'and'Costings'
#
The# aim# has# been# to# provide# enough# calories# to# avoid# too#
much# hunger,# and# enough# protein# and# vegetables# to# be#
reasonably#healthy.#The#cheapest#calories#are#carbohydrates,#
so# to# try# to# keep# us# going,# portions# of# pasta/rice# are# larger# than# usual,# and#
there’s#quite#a#bit#of#bread.#
All' costs' assume' buying' the' cheapest' supermarket' version' where' available#
and#are#based#on#Tesco#prices,#just#because#that’s#on#my#way#home#from#work.##
Other#supermarket#prices#are#likely#to#be#similar,#but#I’ve#not#checked.##It’s#OK#to#
calculate#the#cost#of#part#packets#`#as#long#as#you#will#use#the#rest#of#the#packet#
after# the# challenge.# You# will# have# to# include# the# cost# of# any# food# you# throw#
away.# This# means# that# if# you# are# cooking# for# one,# you# will# probably# have# to#
repeat# recipes,# rather# than# buying# lots# of# different# ingredients.# # (Salt# used# in#
cooking#rice/spaghetti#and#sugar#used#in#recipes#are#not#included#as#it#would#be#
less#than#1p/meal)#
Have#porridge#and#toast#for#breakfast,#and#choose#a#lunch#and#a#tea.##With#these#
3#meals#per#day,#you#will#have#spent#between#60p#and#85p#per#person,#but#you#
will# only# have# had# between# 1300# and# 1500# calories,# compared# to# an# average#
recommended# intake# of# 2000# for# women,# and# 2400# for# men.# # With# your#
remaining#money,#you#can#choose#–#
• to#spend#the#rest#of#the#money#on#extra#calories#by:#increasing#the#portions#
of# these# recipes# (but# remember# it’s# the# bread,# pasta# and# rice# which# is#
cheap);#or,#with#bread#and#jam#`#each#slice#of#bread#with#15g#jam##costs#3p,#
and# provides# 122# cal;# # or# with# saver# biscuits# –# digestives# 3p# for# 2#
biscuits/160cal,#custard#cream#2p#for#2#biscuits/130#cal;#
• to# treat# yourself# with# fruit# (banana# ave# 155cal,# cheapest# ~12p,# apple# ave#
70cal,#cheapest#~20p)##
• to#treat#yourself#with#a#small#cake#(eg#mini#rolls#85cal,#6#for#40p,#apple#pies#
185cal,#6#for#50p#or#scones,#50p#for#10#+#extra#for#jam).#
Breakfast'(for#1)#
Porridge#made#with#50g#oats,#150ml#milk#and#150ml#water#(10p)#
Two#slices#of#brown#bread/toast,#each#with#15g#of#strawberry#jam##(6p)#
Lunch'''
Beans/toast#(for#1)###2#slices#brown#bread,#half#tin#baked#beans#(16p)#
Yellow'split'pea/'carrot'soup#–#(for#2),#with#3#slices#bread#each#for#dunking#(no#
butter)#(19p#each)#
Red'lentil'‘bolognese’#–for#2###(27p#each)#
5ml#oil;#100g#onions,#chopped;#75g#carrots,#grated;#75g#lentils,#washed#and#
drained;#half#tin#tomatoes;#veg#stock#cube;#5#ml#wine#vinegar;#5g#sugar;#200g#
spaghetti.#
Heat#oil,#cook#onions#and#carrots#for#5minutes,#add#lentils,#tomatoes,#stock#cube#
and#100ml#water.#Bring#to#boil#and#simmer#for#20#minutes#until#lentils#are#soft#
but#not#completely#mushy.#Meanwhile,#cook#spaghetti#according#to#packet#
instructions.#Add#wine#vinegar#and#sugar#to#sauce#and#heat#for#1`2#minutes#just#
before#serving.#
Keeps#in#fridge#for#a#few#days,#so#make#a#large#pan#and#use#during#the#week.##
Simple'egg'fried'rice#–for#2###(32p#each)#
100g#yellow#split#peas;#150g#carrots,#chopped;#100g#onions,#chopped;#1#veg#
stock#cube;#
160g#frozen#peas,#cooked;#150g#rice,#cooked;#10ml#veg#oil;#100g#onion,#chopped;#
2#eggs,#beaten.#
Check#on#the#packet#whether#peas#need#to#be#soaked#before#cooking,#and#how#
long#it#takes#to#cook#(varies#between#brands).##Rinse#peas,#soak#if#necessary.#
Bring#500ml#water#to#the#boil,#add#peas,#carrots,#onions#and#stock#cube.#Bring#to#
boil,#then#simmer#for#40#minutes#(longer#if#stated#on#packet)#until#peas#are#soft.#
Stir#every#5#minutes,#and#add#more#water#if#necessary#as#it#is#cooking,#to#stop#
soup#sticking#to#pan.#Liquidise.#
Heat#oil#and#cook#onion#gently#until#soft.#Add#rice#and#peas,#stir#for#a#minute.#
Add#beaten#egg#and#stir#until#egg#is#cooked.#
Tea'
Tomato/sardine'pasta#–for#2###(48p#each)#
Sardines#are#an#unusual#fish#to#put#in#this#sauce,#but#much#cheaper#than#tuna.#
5ml#veg#oil;#50g#onions,#chopped;#tin#of#chopped#tomatoes;#120g#frozen#peas;#
veg#stock#cube;#tin#sardines#in#tomato#sauce;#5ml#wine#vinegar;#5ml#sugar;#200g#
spaghetti#
Heat#oil,#gently#cook#onions#until#soft.#Add#tomatoes,#stock#and#peas,#and#
simmer#for#5#–#10#minutes.#Meanwhile#cook#spaghetti#according#to#packet.#Drain#
spaghetti.#Add#sardines,#vinegar#and#sugar#to#sauce#and#heat#for#1#minute.#
'
Vegetable'chilli#–for#2####(50p#each)#
5ml#veg#oil;#100g#onions,#chopped;#heaped#teaspoon#curry#powder;#tin#chopped#
tomatoes;#tin#red#kidney#beans;#80g#frozen#peas,#cooked;#150g#rice#
Heat#oil,#cook#onion#and#curry#powder#gently,#until#onions#are#soft.#Add#
tomatoes,#beans#and#peas,#simmer#for#5#minutes.#Wash#rice#and#cook#according#
to#packet.#
Sweet'potato'and'lentil'curry#–for#2###(35p#each)#
5ml#oil;#100g#onion,#chopped;#200g#sweet#potato,#peeled#and#chopped;#heaped#
teaspoon#curry#powder;#75g#red#lentils;#120g#frozen#peas;#150g#rice#
Heat#oil#and#cook#onion,#sweet#potato#and#curry#powder#for#2`3#minutes.#Add#
lentils#and#300ml#water.#Bring#to#boil,#cover#and#simmer#for#15#minutes#until#
lentils#are#nearly#soft,#add#peas#and#simmer#for#an#extra#5#minutes.#Meanwhile#
cook#and#drain#rice.#
These'are'just'suggestions,'you'will'find'other'ideas'online'if'you'search'for'
‘live'below'the'line’'recipes.'''You'could'also'do'the'basic'rice'and'beans'option'
–'see'the'additional'sheet.'''
Breakfast'(for#1)#
Porridge#made#with#50g#oats,#150ml#milk#and#150ml#water#(10p)#
Two#slices#of#brown#bread/toast,#each#with#15g#of#strawberry#jam##(6p)#
Lunch'''
Beans/toast#(for#1)###2#slices#brown#bread,#half#tin#baked#beans#(16p)#
Yellow'split'pea/'carrot'soup#–#(for#2),#with#3#slices#bread#each#for#dunking#(no#
butter)#(19p#each)#
Red'lentil'‘bolognese’#–for#2###(27p#each)#
5ml#oil;#100g#onions,#chopped;#75g#carrots,#grated;#75g#lentils,#washed#and#
drained;#half#tin#tomatoes;#veg#stock#cube;#5#ml#wine#vinegar;#5g#sugar;#200g#
spaghetti.#
Heat#oil,#cook#onions#and#carrots#for#5minutes,#add#lentils,#tomatoes,#stock#cube#
and#100ml#water.#Bring#to#boil#and#simmer#for#20#minutes#until#lentils#are#soft#
but#not#completely#mushy.#Meanwhile,#cook#spaghetti#according#to#packet#
instructions.#Add#wine#vinegar#and#sugar#to#sauce#and#heat#for#1`2#minutes#just#
before#serving.#
Keeps#in#fridge#for#a#few#days,#so#make#a#large#pan#and#use#during#the#week.##
Simple'egg'fried'rice#–for#2###(32p#each)#
100g#yellow#split#peas;#150g#carrots,#chopped;#100g#onions,#chopped;#1#veg#
stock#cube;#
160g#frozen#peas,#cooked;#150g#rice,#cooked;#10ml#veg#oil;#100g#onion,#chopped;#
2#eggs,#beaten.#
Check#on#the#packet#whether#peas#need#to#be#soaked#before#cooking,#and#how#
long#it#takes#to#cook#(varies#between#brands).##Rinse#peas,#soak#if#necessary.#
Bring#500ml#water#to#the#boil,#add#peas,#carrots,#onions#and#stock#cube.#Bring#to#
boil,#then#simmer#for#40#minutes#(longer#if#stated#on#packet)#until#peas#are#soft.#
Stir#every#5#minutes,#and#add#more#water#if#necessary#as#it#is#cooking,#to#stop#
soup#sticking#to#pan.#Liquidise.#
Heat#oil#and#cook#onion#gently#until#soft.#Add#rice#and#peas,#stir#for#a#minute.#
Add#beaten#egg#and#stir#until#egg#is#cooked.#
Tea'
Tomato/sardine'pasta#–for#2###(48p#each)#
Sardines#are#an#unusual#fish#to#put#in#this#sauce,#but#much#cheaper#than#tuna.#
5ml#veg#oil;#50g#onions,#chopped;#tin#of#chopped#tomatoes;#120g#frozen#peas;#
veg#stock#cube;#tin#sardines#in#tomato#sauce;#5ml#wine#vinegar;#5ml#sugar;#200g#
spaghetti#
Heat#oil,#gently#cook#onions#until#soft.#Add#tomatoes,#stock#and#peas,#and#
simmer#for#5#–#10#minutes.#Meanwhile#cook#spaghetti#according#to#packet.#Drain#
spaghetti.#Add#sardines,#vinegar#and#sugar#to#sauce#and#heat#for#1#minute.#
'
Vegetable'chilli#–for#2####(50p#each)#
5ml#veg#oil;#100g#onions,#chopped;#heaped#teaspoon#curry#powder;#tin#chopped#
tomatoes;#tin#red#kidney#beans;#80g#frozen#peas,#cooked;#150g#rice#
Heat#oil,#cook#onion#and#curry#powder#gently,#until#onions#are#soft.#Add#
tomatoes,#beans#and#peas,#simmer#for#5#minutes.#Wash#rice#and#cook#according#
to#packet.#
Sweet'potato'and'lentil'curry#–for#2###(35p#each)#
5ml#oil;#100g#onion,#chopped;#200g#sweet#potato,#peeled#and#chopped;#heaped#
teaspoon#curry#powder;#75g#red#lentils;#120g#frozen#peas;#150g#rice#
Heat#oil#and#cook#onion,#sweet#potato#and#curry#powder#for#2`3#minutes.#Add#
lentils#and#300ml#water.#Bring#to#boil,#cover#and#simmer#for#15#minutes#until#
lentils#are#nearly#soft,#add#peas#and#simmer#for#an#extra#5#minutes.#Meanwhile#
cook#and#drain#rice.#
These'are'just'suggestions,'you'will'find'other'ideas'online'if'you'search'for'
‘live'below'the'line’'recipes.'''You'could'also'do'the'basic'rice'and'beans'option'
–'see'the'additional'sheet.'''
All#costs#are#for#the#cheapest#supermarket#version#available#eg#Tesco#‘Everyday#
Value’.##If#you#use#a#more#expensive#version,#calculate#the#increased#cost#by#
comparison##with#these#prices.###
Porridge#oats##1kg##75p# ##############50g##4p#
Brown#bread###800g#40p###############1#slice#2p#(you#can#bake#your#own#bread#with#
basic#ingredients#if#you’d#like#something#nicer)#
Spaghetti###500g##20p#
##############100g##4p#
Long#grain#rice##500g###45p#
75g##7p#
Veg#stock#cubes##10####30p#
3p#each#
Curry#powder##80g###£1.00############Heaped#teaspoon#7p#
Wine#vinegar##350ml##80p#
5ml##1p#
Vegetable#oil##1#litre#£1.10#
10ml##1p#
Strawberry#jam##454g##29p#
15g##1p#
Milk##2.272#litres##89p####################150ml##6p#
Carrots##1kg###53p#
###############100g##5p#
Onions##1kg####63p#
###############100g##6p#
Sweet#potato##1kg####£1.25############100g##12p##
Chopped#tomato##400g##################34p#
#
Frozen#peas##1kg##£1.00# ###############80g##8p#
Red#lentils##1kg###£1.80# ###############75g###13p#
Yellow#split#peas#500g##53p#
100g##11p#
Red#kidney#beans##400g################30p#
#
Baked#beans##420g#########################24p#
#
Sardines/tomato#120g###################34p#
#
Eggs#15#£2.00# ##############################13p#each#
Maggy%McArthur%%
Recipes'and'Costings'
#
The# aim# has# been# to# provide# enough# calories# to# avoid# too#
much# hunger,# and# enough# protein# and# vegetables# to# be#
reasonably#healthy.#The#cheapest#calories#are#carbohydrates,#
so# to# try# to# keep# us# going,# portions# of# pasta/rice# are# larger# than# usual,# and#
there’s#quite#a#bit#of#bread.#
All' costs' assume' buying' the' cheapest' supermarket' version' where' available#
and#are#based#on#Tesco#prices,#just#because#that’s#on#my#way#home#from#work.##
Other#supermarket#prices#are#likely#to#be#similar,#but#I’ve#not#checked.##It’s#OK#to#
calculate#the#cost#of#part#packets#`#as#long#as#you#will#use#the#rest#of#the#packet#
after# the# challenge.# You# will# have# to# include# the# cost# of# any# food# you# throw#
away.# This# means# that# if# you# are# cooking# for# one,# you# will# probably# have# to#
repeat# recipes,# rather# than# buying# lots# of# different# ingredients.# # (Salt# used# in#
cooking#rice/spaghetti#and#sugar#used#in#recipes#are#not#included#as#it#would#be#
less#than#1p/meal)#
Have#porridge#and#toast#for#breakfast,#and#choose#a#lunch#and#a#tea.##With#these#
3#meals#per#day,#you#will#have#spent#between#60p#and#85p#per#person,#but#you#
will# only# have# had# between# 1300# and# 1500# calories,# compared# to# an# average#
recommended# intake# of# 2000# for# women,# and# 2400# for# men.# # With# your#
remaining#money,#you#can#choose#–#
• to#spend#the#rest#of#the#money#on#extra#calories#by:#increasing#the#portions#
of# these# recipes# (but# remember# it’s# the# bread,# pasta# and# rice# which# is#
cheap);#or,#with#bread#and#jam#`#each#slice#of#bread#with#15g#jam##costs#3p,#
and# provides# 122# cal;# # or# with# saver# biscuits# –# digestives# 3p# for# 2#
biscuits/160cal,#custard#cream#2p#for#2#biscuits/130#cal;#
• to# treat# yourself# with# fruit# (banana# ave# 155cal,# cheapest# ~12p,# apple# ave#
70cal,#cheapest#~20p)##
• to#treat#yourself#with#a#small#cake#(eg#mini#rolls#85cal,#6#for#40p,#apple#pies#
185cal,#6#for#50p#or#scones,#50p#for#10#+#extra#for#jam).#