meal plan value

Day 1

1. Morning: Tesco Value muesli with fruit & yoghurt

   60g of Tesco Value muesli with 125ml semi-skimmed milk, 2 Tesco Value crumpets and 2 tsp Tesco Value sunflower spread, 1 Tesco Value orange and 1 pot of Tesco Value low fat yoghurt

2. Afternoon: Egg mayonnaise sandwich with salad & fruit

   Mix 2 hard boiled Tesco Value eggs with 1 level tbs Tesco Value mayonnaise and use to make a sandwich with 2 slices of Tesco Value brown bread. Serve with a mixed salad and 2 tsp low fat salad dressing and a piece of fruit, such as a Tesco Value apple.

3. Evening: Bean & sweetcorn bake

   Make double amounts of this recipe to have today and on day 3 � this will avoid wastage and cut down on preparation and cooking time

   1 tsp of vegetable oil, ½ Tesco Value red onion, 1 clove of garlic, 1 fresh chilli, or to taste, 180g of mixed beans (canned and drained), 90g of Tesco Value sweetcorn, ½ tin of Tesco Value chopped tomatoes (400g tin), ½ tsp of honey, 1 pinch of oregano, 45g of Tesco Value cheddar cheese, 3 tbs of breadcrumbs (� slice of Tesco Value brown bread, grated)

   A piece of fruit, such as a Tesco Value kiwi.

   Preheat oven to 180 degrees. Heat the oil in a small pan and cook the onion for around 4 minutes to soften slightly. Add the garlic and chilli and then stir in the beans, sweetcorn, tomatoes, honey and oregano. Bring to a boil and simmer for 15 minutes or until slightly thickened. Pour into a casserole dish and top with a mix of cheese and breadcrumbs. Bake for 15-20 minutes, until golden and heated through. Serve half of the bake today and refrigerate the remainder until day 3.

4. Snack: Biscuits and milk

   1 Tesco Value sandwich biscuit such as a bourbon or custard cream and a 100ml glass of semi-skimmed milk

Day 2

1. Morning: Tesco Value fruit n fibre with fruit & yoghurt

   45g of Tesco Value fruit n fibre with 150ml semi-skimmed milk, 1 Tesco Value orange, 1 medium-sized Tesco Value banana, 1 pot of Tesco Value low fat yoghurt and a slice of Tesco Value brown soda bread with 1 tsp Tesco Value sunflower spread

2. Afternoon: Cheese salad sandwich with fruit

   Make a sandwich with 2 slices of Tesco Value brown bread, 40g grated Tesco Value cheese, � level tbs Tesco Value mayonnaise, a sliced spring onion, sliced cucumber and salad. Piece of fruit, such as Tesco Value pear, and a 250ml glass of semi-skimmed milk

3. Evening: Tesco Value fisherman�s pie

   1 Tesco Value fisherman�s pie (300g) with 1 small boiled potato (around 100g) and a serving of vegetables, such as Tesco Value broccoli, and a piece of fruit, such as � Tesco Value mango, and a Tesco Value strawberry dessert.

4. Snack: Fruit Snack

   1 Tesco Value kiwi fruit and 1 medium-sized Tesco Value banana

Day 3

1. Morning: Toast with hot chocolate

   3 slices of Tesco Value brown bread, toasted with 3 tsp Tesco Value sunflower spread and 3 tsp Tesco Value mixed fruit or strawberry jam, cup of Tesco Value instant hot chocolate drink, piece of fruit, such as a Tesco Value kiwi, and 1 medium-sized Tesco Value banana

2. Afternoon: Ham & tomato sandwich with fruit & yoghurt

   Make a sandwich with 2 slices of Tesco Value brown bread, 1 level tbs of Tesco Value mayonnaise, 4 slices of Tesco Value ham and a sliced Tesco Value tomato. Piece of fruit, such as � Tesco Value mango, a pot of Tesco Value low fat yoghurt and 30g Tesco Value mixed dried fruit.

3. Evening: Bean & sweetcorn bake

   Serve the remainder of the bean & sweetcorn bake prepared on day 1. Reheat in the microwave or covered in the oven at 160 degrees for 15-20 minutes.

4. Snack: Cottage cheese with fruit cocktail

   120g of cottage cheese with 120g of Tesco Value fruit cocktail, canned and drained

Day 4

1. Morning: Pancakes with cottage cheese & fruit

   3 Tesco Value pancakes topped with 160g Tesco Value fruit cocktail, canned and drained, 120g cottage cheese and 2 tsp honey

2. Afternoon: Pitta pocket with hummus & salad

   Fill 2 Tesco Value pitta breads with 120g of hummus, a diced Tesco Value tomato and plenty of mixed salad. A piece of fruit, such as a Tesco Value apple.

3. Evening: Tesco Value spaghetti Bolognese

   1 pack Tesco Value spaghetti Bolognese (350g) with ¼ Tesco Value garlic baguette, mixed salad with 3 tsp low fat salad dressing and 60g Tesco Value coleslaw. Two Tesco Value mandarins

4. Snack: Biscuit snack

   3 Tesco Value rich tea biscuits

Day 5

1. Morning: Tesco Value muesli with fruit & yoghurt

   90g of sugar-free muesli, 150ml of semi-skimmed milk, 1 banana, 1 low fat yoghurt

2. Afternoon: Pitta with ham, cottage cheese & salad

   Fill a Tesco Value pitta bread with 3 slices of Tesco Value ham (25g each), 3 tbs of cottage cheese and mixed salad.

   1 piece of fruit, such as Tesco Value apple.

3. Evening: Turkey & vegetable casserole

   Make double amounts of this recipe to have on day 7 � this will avoid wastage and cut down on preparation and cooking time

   120g of Tesco Value turkey steak, 1 tsp of vegetable oil, ½ Tesco Value onion, 1 small Tesco Value carrot, 90g of Tesco Value parsnip, 1 stalk of celery, 1 small potato (around 100g), 1/3 stock cube, 1 tsp of soy sauce, 1 pinch of dried mixed herbs, 90g of Tesco Value mushrooms, 1 tsp of cornflour

   Cut the turkey into strips about the size of your little finger. Heat the oil in a heavy-based pan and cook the pieces of turkey over a medium-high heat until browned all over. Set aside on a plate. Add the sliced onion to the pan and allow to soften for a couple of minutes. Add the carrots, parsnips, celery and potatoes, cut into 5cm chunks, lower the heat, cover, and allow to sweat for around 5 minutes. Pour in the stock cube (made up in 200ml of water), soy sauce and herbs, return the turkey to the pan and bring to a boil. Allow to simmer for 30 minutes. After this time, add the mushrooms, then return to a simmer for 10 more minutes. Remove from the heat. Prepare the cornflour by placing it in a small bowl or cup and adding a little water. Stir to combine and then stir in to the casserole, ensuring that this has cooled from the boil. Return the pan to the heat and bring back to a boil, stirring constantly to allow the cornflour to thicken the stew. Serve half of the casserole and refrigerate the remainder until day 7.

   1 piece of fruit, such as a Tesco Value pear and 15g mixed nuts and raisins.

4. Snack: Crackers with hummus

   3 wholegrain crackers or crispbread topped with 45g of hummus

Day 6

1. Morning: Egg and toast

   Scramble or poach 2 Tesco Value eggs and serve with 2 slices of Tesco Value brown bread, toasted, spread with 2 tsp Tesco Value sunflower spread. A 200ml glass of semi-skimmed milk and 2 pieces of fruit, such as a Tesco Value orange and a Tesco Value apple.

2. Afternoon: Roast beef rolls with horseradish & salad

   Make up rolls with 2 wholemeal rolls, a tsp of horseradish sauce or mustard, 90g of sliced roast beef, a sliced Tesco Value tomato and lettuce. A piece of fruit, such as a Tesco Value orange and 15g Tesco Value mixed dried fruit.

3. Evening: Tandoori chicken with rice

   Tandoori paste will keep in the fridge for a number of weeks.

   1 medium Tesco Value chicken fillet (around 130g), 1 tsp of tandoori paste, 2 tbs of Tesco Value natural yoghurt, 1 tsp of lemon juice

   Remove the skin from the chicken and make three diagonal slices across the meat. Place the chicken in a glass or ceramic dish. Mix together the tandoori paste, yoghurt and lemon juice and spread this over the chicken. Cover and refrigerate for as long as possible - up to 4 hours if possible. Cook under a pre-heated grill for 15 minutes per side, until no longer pink in the middle.

   Serve with 75g of basmati rice (uncooked weight, cooked follow package directions), 1 tbs of mango chutney, if preferred, and 120g of Tesco Value frozen peas, cooked following pack directions.

4. Snack: Pancake snack

   2 Tesco Value pancakes with 1 tsp Tesco Value sunflower spread and 2 tsp honey

Day 7

1. Morning: Tesco Value fruit n fibre with fruit & yoghurt

   45g of Tesco Value fruit n fibre with 150ml semi-skimmed milk, 1 Tesco Value orange, 1 medium-sized Tesco Value banana, 1 pot of Tesco Value low fat yoghurt and a slice of Tesco Value brown soda bread with 1 tsp Tesco Value sunflower spread

2. Afternoon: Baked potato with beans

   1 medium-sized baked potato (around 180g) with � tin of Tesco Value baked beans and 2 tbs cottage cheese. A serving of fruit, such as 2 Tesco Value mandarins and a pot of Tesco Value yoghurt.

3. Evening: Turkey & vegetable casserole

   Serve the remainder of the turkey & vegetable casserole prepared on day 5. Reheat in the microwave or on the stove-top.

4. Snack: Yoghurt with dried fruit

   1 pot of Tesco Value low fat yoghurt with 30g of Tesco Value mixed dried fruit