Have you ever estimated how much you spend on a weekly basis on groceries? Well, it might actually be more than you ever imagined. You can still have a healthy and delicious meal though every day on your table and actyally for under 70$  per week.

Here’s a 7-day meal plan for you and your family:


Source: Jamie Oliver


  • 320 g dried penne
  • 1 onion
  • 1 large courgette
  • 2 sprigs of fresh rosemary
  • 130 g smoked boneless mackerel fillets , from sustainable sources
  • olive oil
  • 2 large free-range eggs
  • 100 ml semi-skimmed milk
  • 40 g Parmesan cheese


  1. Cook the penne in a pan of boiling salted water according to packet instructions.
  2. Meanwhile, peel and finely slice the onion, then cut the courgette into quarters lengthways and cut out the fluffy core. Slice the courgette at an angle, roughly 1cm thick – you want the pieces to be about the same size and shape as the penne.
  3. Pick and chop the rosemary leaves, then slice the mackerel 1cm thick (removing the skin, if you like).
  4. Put the onions and courgettes into a large frying pan on a medium heat with a lug of oil and a pinch of sea salt and black pepper, stirring occasionally.
  5. After 5 minutes, add the rosemary and mackerel and cook for a further 5 minutes, or until nice and golden, tossing occasionally.
  6. Meanwhile, whisk the eggs and milk together, then finely grate in the Parmesan.
  7. Reserving a cupful of cooking water, drain the pasta and toss it into the mackerel pan.
  8. Take the pan off the heat for a few seconds and stir in a good splash of the reserved water to cool it down (this is really important, because if you add your eggs when the pan’s still screaming hot, the heat will simply scramble them – you want the sauce to be silky smooth).
  9. Quickly pour in the egg mixture and shake and stir together until thickened, silky and evenly coated, then plate up and serve with an extra grating of Parmesan, a good pinch of pepper and a squeeze of lemon juice, if you like.



Sweetcorn and mussel chowder

Source: Jamie Oliver


  • olive oil
  • 2 rashers higher-welfare bacon , chopped
  • 1 small white onion , finely chopped
  • 2 sticks celery , finely chopped
  • 1 fresh red chilli , deseeded and finely chopped
  • 4 ears sweetcorn
  • 2 medium potatoes , peeled and chopped
  • 900 ml organic vegetable or fish stock , hot
  • 1 handful fresh, live mussels , from sustainable sources, ask your fishmonger, cleaned and drained
  • 4 tablespoons single cream
  • 1 small handful chopped fresh parsley


  1. This tasty corn chowder is really comforting and the fresh mussels give a beautiful depth of flavour.
  2. Heat a splash of oil in a large saucepan over a medium-low heat. Add the bacon, onion, celery and chilli and sweat down for 5 minutes, stirring, until soft but not browned.
  3. Peel the husk from the corn and slice off the kernels with a sharp knife. Add the sweetcorn and potato to the saucepan, along with the stock. Bring to the boil, then simmer gently for 10 minutes, or until the potato is soft. Blitz very roughly with a hand blender (or cool slightly, then blend in batches in a food processor, returning the chowder to the saucepan).
  4. Add the mussels and cream, bring quickly to the boil and cook for a few minutes until the mussels have opened – discard any that remain closed. You can take the mussels out of their shells, if you like. Remove from the heat and season. Divide the chowder between bowls and serve sprinkled with the chopped parsley.



Source: Jamie Oliver


  • 4 higher-welfare chicken legs , jointed
  • sea salt
  • freshly ground black pepper
  • 1 big bunch fresh basil , leaves picked, stalks finely chopped
  • 2 big handfuls red and yellow cherry tomatoes and ripe plum tomatoes , cherry tomatoes halved, plum tomatoes quartered
  • 1 whole bulb garlic , broken into cloves
  • 1 fresh red chilli , finely chopped
  • olive oil
  • 410 g tinned cannellini beans , drained, optional
  • 2 handfuls new potatoes , scrubbed, optional


  1. Preheat your oven to 180°C/350°F/gas 4. Season your chicken pieces all over and put them into a snug-fitting pan in one layer. Throw in all the basil leaves and stalks, then chuck in your tomatoes. Scatter the garlic cloves into the pan with the chopped chilli and drizzle over some olive oil. Mix around a bit, pushing the tomatoes underneath. Place in the oven for 1½ hours, turning the tomatoes halfway through, until the chicken skin is crisp and the meat falls off the bone.
  2. If you fancy, you can add some drained cannellini beans or some sliced new potatoes to the pan and cook them with the chicken. Or you can serve the chicken with some simple mashed potato. Squeeze the garlic out of the skins before serving. You could even make it part of a pasta dish – remove the chicken meat from the bone and shred it, then toss into a bowl of linguini or spaghetti and serve at once.





Source: Jamie Oliver


  • 75 g couscous
  • 120 g salmon fillet , skin on, scaled and pinboned
  • extra virgin olive oil
  • sea salt
  • freshly ground black pepper
  • 1 small courgette , sliced into batons
  • 1 small handful asparagus tips
  • 1 red chilli deseeded and finely chopped
  • 2 ripe tomatoes , roughly chopped
  • ½ lemon , juice of
  • 1 small handful fresh coriander , roughly chopped
  • 1 tablespoon fat-free natural yoghurt


  1. This super-fresh salmon and couscous salad is a tasty, wholesome and quick dinner
  2. Put your couscous in a bowl, then pour over just enough boiling water to cover it. Set aside for 3 minutes to allow the couscous to soak up the water. Slice the salmon widthways into finger-size strips, drizzle with olive oil, and season with pepper and a small pinch of salt. Heat a small non-stick frying pan and add the salmon strips on their side. Scatter over the courgette, asparagus tips and chilli and cook for 2 minutes, turning the salmon over halfway.
  3. Mix the tomatoes, lemon juice, 1 tablespoon of olive oil and the coriander into the couscous and season to taste. Remove the salmon strips to a plate and add the couscous to the veggies left in the pan. Mix together and then put the salmon strips back into the pan on top of the couscous, place a lid on and put back on a high heat for a minute. To serve, slide everything on to your plate and spoon over some yoghurt. Quick and tasty!



Source: Jamie Oliver



  • 7-8 spring onions
  • 2 cloves of garlic
  • 2 fresh red chillies
  • rapeseed or olive oil
  • 2 fresh bay leaves
  • 4 whole cardamom pods
  • 3 teaspoons coriander seeds
  • 1 teaspoon ground turmeric
  • 300 g basmati rice
  • 400 g leftover roast veg , such as parsnips, beetroots, potatoes
  • 6 medium free-range eggs
  • 1 splash of white wine vinegar
  • 200 g leftover cooked green veg , such as Brussels sprouts, spinach
  • 1 bunch of fresh flat-leaf parsley
  • 1 bunch of fresh mint
  • 2 limes
  • 1 pomegranate


  1. Preheat the oven to 180C/gas 4. Heat a good glug of oil in a large, ovenproof pan. Add the spring onions, garlic and bay leaf, and cook over a low heat for 10 minutes, until the spring onions are soft and sweet.
  2. Bash the cardamom pods and coriander seeds with a pestle and mortar and add to the pan with the cumin, turmeric, chilli and a couple of hearty pinches of salt. Stir for 3–4 minutes over a medium heat, until the spices are fragrant.
  3. Increase the heat, add the rice and a little more oil if needed and stir to coat in the spices. Pour over about 800ml of cold water – you want it to come about 1cm above the rice. Pop the lid on and put the pan into the oven for 25 minutes.
  4. While the rice is cooking, put the root veg on a baking tray, drizzle with oil, season and pop into the oven to warm up for the last 10 minutes.
  5. Meanwhile poach your eggs. Place a shallow pan of water over a medium heat, add a splash of vinegar and, once simmering, break in the eggs and cook for 2–3 minutes.
  6. Once the veg and rice are done, remove them from the oven and stir them together. Mix through the greens, herbs and lime juice. Pile the mixture into bowls, top each one with a poached egg, and serve with the pomegranate seeds scattered on top.





Source: Jamie Oliver


  • 1 bunch of fresh basil
  • 1 medium onion
  • 2 cloves of garlic
  • 1 kg ripe tomatoes , or 2 x 400g tins of chopped tomatoes
  • olive oil
  • 1 tablespoon red wine or balsamic vinegar
  • 480 g dried wholewheat spaghetti
  • 15 g Parmesan cheese


  1. Once you’ve made this a few times you can add other simple ingredients, such as baby spinach, chopped rocket leaves, or fresh or frozen peas, to your basic tomato sauce to completely transform it.
  2. 1. Pick the basil leaves onto a chopping board (reserving a few baby leaves to garnish), then roughly chop the remaining leaves and finely chop the stalks.
  3. 2. Peel and finely slice the onion and garlic. If using fresh, cut the tomatoes in half, then roughly chop them or carefully open the tins of tomatoes.
  4. 3. Put a saucepan on a medium heat and add 1 tablespoon of olive oil and the onion, then cook for around 7 minutes, or until soft and lightly golden.
  5. 4. Stir in the garlic and basil stalks for a few minutes, then add the fresh or tinned tomatoes and the vinegar.
  6. 5. Season with a tiny pinch of salt and pepper, then continue cooking for around 15 minutes, stirring occasionally.
  7. 6. Stir in the chopped basil leaves, then reduce to low and leave to tick away. Meanwhile…
  8. 7. Carefully fill a large pot three-quarters of the way up with boiling water, add a tiny pinch of salt and bring back to the boil.
  9. 8. Add the spaghetti and cook according to packet instructions – you want to cook your pasta until it is al dente. This translates as ‘to the tooth’ and means that it should be soft enough to eat, but still have a bit of a bite and firmness to it. Use the timings on the packet instructions as a guide, but try some just before the time is up to make sure it’s perfectly cooked.
  10. 9. Once the pasta is done, ladle out and reserve a cup of the cooking water and keep it to one side, then drain in a colander over the sink and tip the spaghetti back into the pot.
  11. 10. Stir the spaghetti into the sauce, adding a splash of the pasta water to loosen, if needed.
  12. 11. Serve with the reserved basil leaves sprinkled over the top and use a microplane to finely grate the Parmesan cheese, then sprinkle over.



Source: Jamie Oliver



  • 1 dried red chilli
  • ½ red onion , peeled and finely chopped
  • 1 sprig fresh tarragon , leaves picked and chopped
  • 1 large free-range egg
  • 1 handful breadcrumbs
  • 1 teaspoon Dijon mustard
  • 2 tablespoons Parmesan , freshly grated
  • 1 good pinch ground nutmeg
  • 400 g beef mince
  • oil , for frying
  • salt
  • freshly ground black pepper
  • 1 cos lettuce
  • 4 plum tomatoes
  • 1 cucumber
  • 4 ciabatta rolls
  • 4 large pickled gherkins



  1. Parmesan cheese may seem a little unusual in this recipe, but it really gives the burgers a great flavour – give it a bash.
  2. Grind up the red chilli in a pestle and mortar, and mix it in a bowl with the onion, tarragon, egg, breadcrumbs, mustard, Parmesan, nutmeg and beef. Shape into four patties and refrigerate for half an hour or so to give them a chance to firm up slightly.
  3. When you’re ready to cook the burgers, get a frying or griddle pan nice and hot. Brush the pan with a little oil, season the burgers generously with salt and pepper, and cook them for 10 minutes, turning them carefully every minute or so, until they’re nice and pink and juicy, or longer if you like them well done. Make sure they don’t break up as you turn them.
  4. Meanwhile, roughly chop the lettuce, tomato and cucumber, mix together and set aside. Once the burgers are cooked, split the rolls into two and toast them quickly on the griddle or in a toaster. Sandwich the cooked ‘Elvis’ burger between the toasted rolls and serve them on individual plates with the gherkins and some of the chopped salad (add a little extra virgin olive oil or dressing if you like) on the side.








Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s