Budget Meal Plan: 5 Cheap Family Dinners for About $43 a Week (UK £33)

Pad Woon Sen Noodles with Egg

Rice noodles stir-fried with scrambled egg, cabbage, carrot, tomato and onion in a savoury-sweet soy sauce.

Prep 15 min · Cook 12 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 8 oz flat rice noodles
• 5 large eggs
• 8 oz green cabbage, shredded
• 5 oz carrots, cut into matchsticks
• 2 tomatoes, cut into wedges
• 1 yellow onion, sliced
• 3 garlic cloves, finely chopped
• ½ bunch green onions, cut into short lengths
• 2½ tbsp soy sauce
• 2 tsp sugar
• 2½ tbsp vegetable oil
• black pepper, to taste

Contains: egg, soy. Check the label: wheat (gluten). Always read the labels if you cook for someone with an allergy.

Method

1. Soak the rice noodles in a large bowl of just-boiled water for 6–8 minutes until soft but still a little firm. Drain, rinse with cold water, toss with 1 teaspoon of the vegetable oil and snip into shorter lengths with scissors.
2. Mix the soy sauce, sugar and 2½ tablespoons of water. Beat the eggs.
3. Heat 1 tablespoon of the oil in a wok or large frying pan on high heat, pour in the eggs and scramble for 1–2 minutes until just set. Lift onto a plate.
4. Add the rest of the oil with the yellow onion and garlic and stir-fry for 1 minute, then add the green cabbage and carrots and stir-fry for 3 minutes until wilted but still crisp. Add the tomato for 1 minute.
5. Add the noodles and the sauce and toss for 2 minutes until the noodles have soaked it up. Return the eggs with the green onions and a good grind of black pepper and toss to mix.

Leftovers: Keeps in the fridge for 1 day; reheat in a hot pan with a splash of water until piping hot.

Turkey Egg Roll Bowls

Browned turkey stir-fried with shredded cabbage, carrot and mushrooms in a ginger-soy sauce, served in bowls.

Prep 13 min · Cook 15 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 1 lb ground turkey
• 1 lb green cabbage, finely shredded
• 6 oz carrots, coarsely grated
• 6 oz white mushrooms, sliced
• 3 garlic cloves, finely chopped
• 2 tbsp fresh ginger, finely grated
• ½ bunch green onions, thinly sliced
• 1 tbsp rice vinegar
• 2½ tbsp soy sauce
• 2 tsp honey
• 2 tsp toasted sesame oil
• 2 tbsp vegetable oil
• black pepper, to taste
• 1 tsp sesame seeds, to serve (optional)

Contains: soy, sesame. Check the label: wheat (gluten). Always read the labels if you cook for someone with an allergy.

Method

1. Heat 1 tablespoon of the vegetable oil in your largest frying pan or wok on high heat. Add the ground turkey and fry for 3 minutes, breaking it up with a wooden spoon, then add the mushrooms and fry for 4 minutes more, until the turkey is browned and cooked through with no pink left (165°F) and the mushrooms are golden. Wash your hands after handling the raw poultry.
2. Push everything to one side, add the rest of the oil with the garlic and fresh ginger and stir for 30 seconds.
3. Add the green cabbage and carrots and stir-fry for 3 minutes, until the cabbage has wilted but still has some crunch.
4. Mix the soy sauce, rice vinegar, honey and toasted sesame oil, pour over and toss for 1 minute until everything is hot and glossy. Season with black pepper.
5. Spoon into bowls and scatter over the green onions, and the sesame seeds if using.

Leftovers: Keeps in the fridge for 2 days; reheat in a hot pan until piping hot.

Teriyaki Salmon with Cucumber Salad

Salmon glazed with a homemade soy, honey and ginger teriyaki, air-fried and served with rice and cucumber.

Prep 8 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 1½ cups long-grain white rice
• 2 tbsp rice vinegar
• 1 garlic clove
• 1½ tbsp fresh ginger
• 1 lb salmon fillets, 4 fillets
• 1 cucumber
• ¼ bunch green onions
• 2½ tbsp soy sauce
• 2 tbsp honey
• 1 tsp sugar
• 2 tsp sesame seeds
• salt, to taste

Contains: fish, soy, sesame. Check the label: wheat (gluten). Always read the labels if you cook for someone with an allergy.

Method

1. Rinse the rice and put it in a saucepan with 2¼ cups (525 ml) of water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
2. For the teriyaki, put the soy sauce, honey, 1 tablespoon of the rice vinegar, the garlic and fresh ginger, both finely grated, and 2 tablespoons of water in a small pan and bubble for 2–3 minutes until syrupy. Spoon a third of it into a small bowl and set aside for serving.
3. Heat the air fryer to 400°F. Brush the salmon with half the teriyaki left in the pan, wash your hands, and air-fry in a single layer for 8–10 minutes, brushing with the rest of the pan sauce halfway, until glazed, opaque and the flesh flakes easily (145°F).
4. Meanwhile, using a clean board and knife, thinly slice the cucumber and toss with the rest of the vinegar, the sugar, a pinch of salt and the sesame seeds.
5. Serve the salmon over the rice with the cucumber salad, spoon over the reserved teriyaki and scatter with the green onions, sliced.

Leftovers: Best eaten fresh; leftover salmon keeps in the fridge for 1 day. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.

Chinese Curry Pork Meatballs with Peppers

Ginger pork meatballs in a glossy, mild takeaway-style curry sauce with green pepper and carrot, over rice.

Prep 19 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 1½ cups long-grain white rice
• 14 oz ground pork
• 2 garlic cloves, finely grated
• 1½ tbsp fresh ginger, finely grated
• ½ bunch green onions, white and green parts sliced separately
• 5 oz carrots, thinly sliced
• 1 bell pepper, green, cut into chunks
• 2 tbsp cornstarch
• 2 tbsp soy sauce, use tamari for a gluten-free meal
• 2½ tsp vegetable oil
• 1 tbsp curry powder (mild)
• ¼ tsp ground turmeric
• 1 tsp sugar
• salt, to taste

Contains: soy. Check the label: wheat (gluten), mustard. Always read the labels if you cook for someone with an allergy.

Method

1. Rinse the rice and put it in a saucepan with 2¼ cups (525 ml) of water and a pinch of salt. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
2. Meanwhile, mix the ground pork with 1 tablespoon of the cornstarch, 1 tablespoon of the soy sauce, the garlic, fresh ginger and the white parts of the green onions. Roll into 20 meatballs and wash your hands in hot, soapy water.
3. Heat the vegetable oil in a large frying pan on medium-high heat and, using tongs, fry the meatballs for 7–8 minutes, turning, until browned all over and cooked through with no pink inside (160°F). Using clean tongs, lift onto a plate.
4. Add the carrots and bell peppers to the pan and cook for 3 minutes. Stir in the curry powder and turmeric for 30 seconds, then add 1¼ cups (325 ml) of water, the rest of the soy sauce and the sugar and simmer for 2 minutes. Mix the rest of the cornstarch with 2 tablespoons of cold water, stir it in and bubble for 1 minute until thick and glossy.
5. Return the meatballs and simmer for 2 minutes until hot. Scatter with the green parts of the green onions and serve over the rice.

Leftovers: Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot. The meatballs and sauce keep 3 days or freeze for 3 months; reheat until piping hot.

Vegetable Egg Fried Rice

Rice stir-fried with egg, mixed vegetables and soy sauce; a great use for leftover rice.

Prep 5 min · Cook 37 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 1½ cups long-grain white rice
• 4 large eggs, beaten
• 2 cups frozen mixed vegetables
• ½ bunch green onions, sliced, white and green parts separated
• 2 garlic cloves, finely chopped
• 2½ tbsp soy sauce
• 2 tsp toasted sesame oil
• 2 tbsp vegetable oil

Contains: egg, soy, sesame. Check the label: wheat (gluten), celery. Always read the labels if you cook for someone with an allergy.

Method

1. Rinse the rice, then put it in a saucepan with 2¼ cups (525 ml) of cold water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Spread it on a tray to steam and cool for 10 minutes (or use cold leftover rice that was cooled quickly and kept in the fridge for no more than 1 day).
2. Heat half the vegetable oil in a large pan or wok on high heat. Add the eggs and scramble for 1 minute until just set, then tip onto a plate.
3. Add the rest of the oil, the mixed vegetables and the white parts of the green onions. Stir-fry for 3–4 minutes until steaming hot.
4. Add the garlic for 30 seconds, then the rice. Stir-fry for 3–4 minutes, pressing it against the pan, until hot and lightly toasted.
5. Add the soy sauce, toasted sesame oil and the eggs, breaking them up. Toss and serve topped with the green parts.

Leftovers: Best eaten straight away. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot. If you made it with leftover rice, do not reheat it again.

Broccoli and White Bean Pasta

Pugliese-style pasta: soft broccoli cooked with the pasta, tossed with garlicky oil, cannellini and tomatoes.

Prep 8 min · Cook 17 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 300 g dried pasta (penne, fusilli or spaghetti), short shapes such as penne
• 350 g broccoli, cut into small florets
• 4 garlic cloves, thinly sliced
• 225 g cherry tomatoes
• 1 × 400 g tin cannellini beans, drained and rinsed
• ¼ basil (pack)
• 3½ tbsp olive oil
• salt, to taste
• black pepper, to taste

Contains: gluten. Check the label: sulphites. Always read the labels if you cook for someone with an allergy.

Method

1. Put the kettle on, pour the just-boiled water into a large saucepan with a good pinch of salt and bring back to the boil. Cook the pasta for 10–12 minutes, or as the packet says, adding the broccoli for the last 6–7 minutes so it turns very soft.
2. Meanwhile, heat 2½ tablespoons of the olive oil in a large deep frying pan on medium heat and cook the garlic for 1–2 minutes until pale golden. Add the cherry tomatoes and cook for 4 minutes, shaking the pan, until they start to burst.
3. Add the beans and cook for 2 minutes until hot, lightly crushing some of the tomatoes.
4. Scoop out a mugful of the pasta water, then drain the pasta and broccoli and tip them into the frying pan. Toss well with a good splash of the water, breaking up the broccoli so it coats the pasta in a rough green sauce.
5. Season with salt and plenty of black pepper, drizzle with the rest of the oil and scatter with torn basil leaves.

Leftovers: Fridge for 2 days; reheat with a splash of water until piping hot.

Veggie Fajita Bowls with Black Beans and Avocado

Charred fajita-spiced peppers and onions over tomato-cumin rice with black beans, smashed avocado and lime.

Prep 6 min · Cook 24 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• ½ onion, finely chopped
• 275 g long-grain rice
• 2 garlic cloves, finely chopped
• 25 g tomato purée
• 2 peppers (red, yellow or green), mixed colours, cut into strips
• 1 red onion, cut into thin wedges
• 2 × 400 g tins black beans, drained and rinsed
• 1 avocado
• 1 lime
• ¼ bunch coriander, chopped
• 2½ tbsp olive oil
• 1 tsp ground cumin
• 1 vegetable stock cube, check the label if cooking gluten-free
• 1 tsp mild chilli powder
• ½ tsp dried oregano
• salt, to taste
• ½ tsp garlic granules

Contains: celery. Check the label: gluten, milk, soya, sulphites. Always read the labels if you cook for someone with an allergy.

Method

1. Heat 1 tablespoon of the olive oil in a saucepan on medium heat and cook the onion for 2 minutes. Add the rinsed rice, garlic, tomato purée and ground cumin and stir for 1 minute, then add the crumbled stock cube and 525 ml of water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
2. Meanwhile, toss the peppers and red onion with the chilli powder, garlic granules, dried oregano, a good pinch of salt and 1 tablespoon of the oil. Heat the rest of the oil in a large frying pan on high heat and cook for 8–10 minutes, stirring now and then, until soft and charred at the edges.
3. Warm the black beans in a small saucepan with 2½ tablespoons of water and a pinch of salt for 3–4 minutes, until hot.
4. Mash the avocado with the juice of half the lime and a pinch of salt.
5. Divide the rice between bowls and top with the peppers and onions, the beans and the avocado. Scatter with the coriander and serve with the rest of the lime in wedges.

Leftovers: The peppers and beans keep in the fridge for 2 days; reheat until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.

Chicken Ratatouille Stew with Rice

Chicken simmered with summer vegetables, tomato and herbs in the style of a Provençal ratatouille, with rice.

Prep 18 min · Cook 26 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 525 g chicken thigh fillets, cut into bite-size pieces
• 1 aubergine, diced
• 1 courgette, diced
• 1 pepper (red, yellow or green), red, diced
• 1 onion, chopped
• 3 garlic cloves, chopped
• 1 × 400 g tin chopped tomatoes
• 25 g tomato purée
• ½ basil (pack), leaves torn
• 275 g long-grain rice
• 1 tsp dried mixed herbs
• 2½ tbsp olive oil
• salt, to taste
• black pepper, to taste

Always read the labels if you cook for someone with an allergy.

Method

1. Rinse the rice and put it in a saucepan with 525 ml of water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
2. Meanwhile, season the chicken with salt and black pepper. Wash your hands after handling the raw poultry. Heat 1 tablespoon of the olive oil in a large deep frying pan or casserole on medium-high heat and, using tongs, brown the chicken for 5 minutes, turning. Lift onto a plate.
3. Add the rest of the oil with the onion, aubergine, courgette and peppers and cook for 6–7 minutes, stirring, until starting to soften and colour. Stir in the garlic, tomato purée and mixed herbs for 1 minute.
4. Add the tomatoes, 100 ml of water and the chicken. Cover and simmer for 10 minutes, stirring once, until the vegetables are tender and the chicken is cooked through with no pink inside (74°C).
5. Season to taste, scatter with the basil and serve with the rice.

Leftovers: The stew keeps in the fridge for 3 days or the freezer for 3 months; reheat until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.

Turkey Kefta with Moroccan Carrot Salad

Herby cumin and cinnamon turkey kefta cooked in the air fryer, with a sweet and lemony grated carrot salad.

Prep 19 min · Cook 26 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 450 g turkey mince
• ½ onion, coarsely grated
• 2 garlic cloves, finely grated
• ½ bunch parsley, finely chopped
• ½ bunch coriander, finely chopped
• 350 g carrots, coarsely grated
• 1 lemon
• 4 pitta breads, warmed, to serve (optional)
• 2½ tsp honey
• 3½ tbsp olive oil
• 1½ tsp ground cumin
• ½ tsp ground cinnamon
• ½ tsp ground ginger
• salt, to taste
• black pepper, to taste

Optional extras contain gluten, milk, soya, sesame, sulphites. Always read the labels if you cook for someone with an allergy.

Method

1. Heat the air fryer to 200°C. Mix the turkey mince with the onion, garlic, half the parsley and coriander, ¾ teaspoon of the ground cumin, half the ground cinnamon, the ground ginger, ¾ teaspoon of salt and some black pepper. With wet hands, shape into 12 finger-shaped kefta, then wash your hands, board and knife in hot, soapy water.
2. Brush the kefta with 1 tablespoon of the olive oil and, using tongs, cook them in the basket in a single layer (in two batches if they don't fit with space around them) for 10–12 minutes, turning halfway, until browned and cooked through with no pink inside (74°C).
3. Meanwhile, toss the carrots with the juice of half the lemon, the honey, the rest of the oil, cumin and cinnamon, a pinch of salt and the rest of the herbs.
4. Wash the tongs before using them to serve. Serve the kefta on the carrot salad with the rest of the lemon in wedges, and warm pitta bread, if using.

Leftovers: The kefta keep in the fridge for 2 days; reheat until piping hot. The carrot salad keeps for 2 days and tastes better the next day.

Lebanese Lemon Chicken Noodle Soup

Chicken, carrot and chickpeas in a cinnamon-scented soup with flat rice noodles, lemon and parsley.

Prep 10 min · Cook 14 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 1 onion, finely chopped
• 125 g carrots, thinly sliced
• 2 garlic cloves, finely chopped
• 400 g chicken thigh fillets
• 1 × 400 g tin chickpeas, drained and rinsed
• 200 g flat rice noodles
• 1 lemon
• ¼ bunch parsley, chopped
• 2 tbsp olive oil
• ¼ tsp ground cinnamon
• ½ tsp ground turmeric
• 2 vegetable stock cubes
• salt, to taste
• black pepper, to taste

Contains: celery. Check the label: gluten, milk, soya, sulphites. Always read the labels if you cook for someone with an allergy.

Method

1. Put the kettle on. Heat the olive oil in a large saucepan on medium heat and cook the onion and carrots for 5 minutes until softening, adding the garlic for the last minute.
2. Meanwhile, cut the chicken into bite-size pieces. Tip the chicken into the pan with the ground cinnamon, turmeric and plenty of black pepper and stir, then wash your hands, the board and the knife in hot, soapy water after handling the raw chicken.
3. Pour in 1.25 L of just-boiled water, crumble in the stock cube and add the chickpeas. Bring to the boil and simmer for 4 minutes.
4. Break the rice noodles into shorter lengths, add them to the pan and simmer for 4–5 minutes more, until the noodles are soft and the chicken is cooked through with no pink inside (74°C).
5. Squeeze in the juice of the lemon, season with salt and scatter with the parsley.

Leftovers: Best eaten fresh, as the noodles keep soaking up the liquid; leftovers keep in the fridge for 1 day. Reheat until piping hot, adding a splash of water.