The Seven Day Recession Busting Diet

These days just eating healthy can be a strain on the wallet. With fattening foods retailing so cheaply, it can be hard to persuade yourself to pick that organic salmon over the can of macaroni and cheese. But as the saying goes – you can’t put a price on health. So what if there was a way you could eat healthy and save money at the same time? We investigate the seven day diet tips that allow you to do just that.

The Shopping 

Planning ahead is the key to saving money and eating healthy – so the plan starts from when you do your weekly shop. Make a list of everything you will need for each recipe during the week so you don’t overspend. Things like vegetables, fruit, porridge oats and meat might seem expensive when you buy in bulk but it ends up being cheaper overall as the ingredients stretch further. Then make a big vat of homemade vegetable soup on the Sunday to heat up for lunches during the week.

Day One

Breakfast

Time to spare: 1 bowl of porridge oats cooked in water with small amount of milk. 1 tsp of honey. 1 piece of fresh fruit.

On the go: Two Ryvita crackers with a light scraping of butter and a multigrain bar

Lunch

Time to spare: Four Ryvita crackers with tuna, mayonnaise and sweetcorn on top. Some homemade vegetable soup heated up.   

On the go: A healthy chicken and vegetable wrap from a supermarket or a cheese sandwich on wholemeal bread brought with you – this will cut the cost of eating lunch out considerably.  

Dinner

Homemade Casserole – made using chicken, lamb or beef and lots of vegetables. Make enough for two nights.

Snacks

Probiotic or Natural yogurt flavoured with honey

Casserole - Healthy Alternative

Day Two

Breakfast

Time to spare: 1 bowl of bran flakes with milk, 1 tsp of sugar

On the go: Two Ryvita crackers with a light scraping of butter and a banana.

Lunch

Time to spare: 1 small tin of baked beans served on two slices of multigrain bread.

On the go: A wholemeal chicken and mayonnaise sandwich brought with you.

Dinner

Rest of homemade casserole from previous day.

Snacks

10 grapes or 1 apple

Day Three

Breakfast

Time to spare: 1 boiled egg and two Ryvita with a scrape of butter.

On the Go: 1 apple and one banana

Lunch

Time to spare: Your homemade soup heated up with four Ryvita, one chopped tomato and a few slices of cucumber.

Dinner

1 Lean chicken breast with vegetables and new potatoes. Small amount of low fat gravy.

Snacks

½ grapefruit

Day Four

Breakfast

Time to spare: 1 bowl of porridge oats cooked in water with small amount of milk. 1 tsp of honey. 1 piece of fresh fruit.

On the go: One multigrain bar and a yogurt

Lunch

Time to Spare: A wholemeal pasta salad – with wholemeal pasta, salad leaves, chopped tomato, olives, mozzarella balls and pesto.

On the go: Bring a homemade chicken and salad sandwich on wholemeal bread from home.

Dinner

Grilled salmon with Thai sweet chilli dressing, new potatoes and unlimited veg.

Snacks

1 Kiwi or 4oz of cherries

Day Five

Breakfast

Time to spare: Poached egg on two slices of wholemeal bread.

On the go: One multigrain bar and a banana or apple. 

Lunch

Time to spare: Your homemade soup with four ryvita with tuna and mayonnaise.

On the go: A wholemeal bagel with low fat cream cheese.

Snacks: 4oz of strawberries or a natural yogurt with honey

Day Six – Weekend

Breakfast

1 boiled egg, 1 slice of multigrain bread, ½ grapefruit sprinkled with sugar

Lunch

1 small multigrain roll spread with mustard and filled with 50g of wafer thin ham and salad leaves. 1 low fat yogurt.

Dinner

1 x 200g baked potato, served with a small tin of tuna, a small tin of sweetcorn and 2 tsp of light mayonnaise. A mixed salad.

Snacks: A nectarine

Day Seven – Weekend

Breakfast

7oz of fresh fruit salad (use leftover fruit from week) serve with low fat yogurt sprinkles with 1 tsp of porridge oats and 1 tsp of sugar 

Lunch

Sheppard’s pie – this can be made very cheaply using mince, potatoes and lots of veg.

Snack

1 low fat yogurt

Recipe – Beef Casserole

Ingredients (Serves 4)

  • olive oil
  • 1 onion, diced
  • 1 carrot, diced
  • 1 leek, diced
  • 2 celery sticks diced
  • 2 garlic cloves, crushed
  • 75g mushrooms, sliced
  • 500g braising steaks, cubed
  • 2 tbsp plain flour
  • 3 sprigs of thyme
  • Beef stock, fresh, cube or concentrate made up to 750ml
  • 2 tbsp tomato puree
  • A dash of Worcestershire sauce

 

  1. Heat 1 tbsp olive oil in a large pan then add the onion, carrot, leek, celery and garlic, and cook gently for 5 minutes. Do not brown. Add the mushrooms and cook everything for a further 5 minutes then remove from the pan. Heat a little more olive oil in the pan, add the beef (in batches if necessary) and brown all over then stir the flour in well.
  2. Return the veg to the pan and add the thyme, stock, purée and Worcestershire sauce. Season and mix well. Bring to a gentle simmer and cook covered for 1 1/2 hours until tender, stirring occasionally. Serve with jacket potatoes, rice, pasta or mash.

Per serving: 290 calories

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