Published: 9 July 2025
By: The Breadline Bulletin
🥣 Why Budget Meals Matter More Than Ever in the UK
With grocery prices still elevated and households across the UK navigating rising rent, energy bills, and transport costs, budget-friendly meal planning is becoming essential—not optional. This guide offers a realistic, filling, and affordable 7-day meal plan, using fresh, local ingredients while keeping each day’s food spend under £5 per person.
Whether you’re a single parent, student, or just trying to stretch your paycheck, this plan delivers tasty solutions without compromising on nutrition.
📦 What’s Covered in This Plan?
- 7 full days of meals (breakfast, lunch, dinner, snack ideas)
- Daily total cost: ~£4.50–£5.00 per person
- Focused on UK supermarket prices (Asda, Aldi, Lidl, Tesco, Iceland)
- Vegetarian options and protein swaps included
- Minimal prep + ingredients reused across multiple meals
📅 7-Day Budget Meal Plan
Day 1: Pasta Night Done Smart
- Breakfast: Overnight oats with banana and cinnamon (£0.40)
- Lunch: Egg mayo sandwich, side of carrots (£1.00)
- Dinner: Tomato & garlic pasta with grated cheese and mixed salad (£2.20)
- Snack: Digestive biscuits & tea (£0.35)
💷 Daily total: ~£4.95
Day 2: Meat-Free Monday
- Breakfast: Toast with peanut butter (£0.30)
- Lunch: Lentil soup with toast soldiers (£1.00)
- Dinner: Stir-fried rice with frozen veg, soy sauce & scrambled egg (£2.40)
- Snack: Apple or orange (£0.30)
💷 Daily total: ~£4.80
Day 3: Cheap Chicken Midweek Boost
- Breakfast: Cornflakes with milk (£0.50)
- Lunch: Tuna wrap with lettuce & mayo (£1.20)
- Dinner: Roast chicken leg (frozen) with mash, peas, and gravy (£2.80)
- Snack: Yoghurt pot (£0.40)
💷 Daily total: ~£4.90
Day 4: Use What’s Leftovers Thursday
- Breakfast: Egg on toast (£0.40)
- Lunch: Leftover chicken salad wrap or sandwich (£1.20)
- Dinner: Chickpea curry with rice (bulk cook) (£2.30)
- Snack: Banana (£0.25)
💷 Daily total: ~£4.75
Day 5: Friday Freezer Fix
- Breakfast: Porridge with raisins (£0.35)
- Lunch: Cheese and pickle sandwich + crisps (£1.20)
- Dinner: Frozen fish fingers with oven chips and peas (£2.80)
- Snack: Custard cream biscuits (£0.25)
💷 Daily total: ~£4.60
Day 6: Comfort Food Saturday
- Breakfast: Beans on toast (£0.60)
- Lunch: Jacket potato with tuna and mayo (£1.50)
- Dinner: Homemade veggie stew with potatoes, carrots, lentils (£2.40)
- Snack: Toast and jam (£0.30)
💷 Daily total: ~£4.80
Day 7: Leftover Love Sunday
- Breakfast: Leftover porridge or cereal (£0.30)
- Lunch: Chicken/lentil soup using fridge scraps (£1.10)
- Dinner: Pasta bake with leftover cheese & frozen veg (£2.50)
- Snack: Tea & toast (£0.30)
💷 Daily total: ~£4.20
🧺 Grocery Shopping Tips
- Buy frozen vegetables – often cheaper, no waste
- Stick to own-brand staples – massive savings on rice, bread, cereal
- Use a loyalty app – Clubcard (Tesco), Asda Rewards, Lidl Plus
- Batch cook – freeze portions of curry, stew, or soup for later
- Compare price per kg/unit, not just pack price
- Buy tinned pulses – lentils, chickpeas, and kidney beans stretch meals easily
🍽️ Optional Upgrades (Still Budget-Friendly)
- Use herbs & spices: A basic curry powder or Italian seasoning can transform meals
- Frozen mince or Quorn for flexible meat or veg options
- Add sauces: Passata, soy, garlic paste are cheap and flavourful
💬 Final Thoughts
Budgeting your meals doesn’t mean eating poorly. With a little planning, strategic shopping, and creativity, you can maintain a healthy, varied diet without breaking the bank. This plan is designed for UK households facing inflation, but its simplicity and flexibility make it useful to anyone wanting to cook smart.
📝 Disclaimer
All cost estimates are approximate based on July 2025 prices at major UK supermarkets (Tesco, Lidl, Asda, Aldi). This guide is for general budgeting and meal planning purposes only and does not substitute personalised dietary or medical advice.
🏷️ Meta Details
- Meta Title: 7-Day Budget Meal Plan UK: Eat for Under £5 a Day
- Meta Description: Save money with this affordable 7-day UK meal plan. Each day’s menu costs under £5 with healthy, easy meals using local supermarket ingredients.
