Home Economics by Jane Ashley

Author:Jane Ashley
Language: eng
Format: epub
Publisher: Short Books

31 Value Crunchy Peanut Butter 340g

65p

32 Olive Oil Spread 500g

£1.00

33 Frozen Value White Fish Fillets 520g

£1.90

34 Brown/White Onions 485g

65p

Total

£35.47

3 meals for a family of 4 × 7 days = £1.24 per person per day

MENU FOR WEEK 4

day-by-day lower carb

Week 4 is designed as a lower carbohydrate week – not an Atkins or low carb – just a little lower than your usual. So that means no pasta, rice and not much bread; instead I’ve added couscous which is lower in carbs and a few potatoes or wraps.

If you’re eating less carbohydrates you’ll need to add more protein to help you feel full for longer, so I’ve included more chicken, fish and eggs as well as other dairy products. I have again added some peanut butter as nuts are a great source of cheap protein.

Also, instead of toast and jam for breakfast, try having porridge or an omelette.

Day 1

Lunch

Cheese quesadilla

Dinner

Chicken Fajitas with charred vegetables

Day 2

Lunch

Hummus and sliced vegetables

Dinner

Chicken in Tomatoes with onions, garlic and basil

Day 3

Lunch Cheese wraps

Dinner

Zesty Poached Fish with roasted vegetables and couscous

Day 4

Lunch

Egg sandwiches

Dinner

Tuna Fishcakes with salad

Day 5

Lunch

Leftover couscous or cheese sandwiches

Dinner

Noodle Salad with peanut sauce

Day 6

Lunch

Cheese and tuna flaked quesadilla or leftover noodle salad

Dinner

Teriyaki-style Chicken with couscous salad

Day 7

Lunch

Chicken salad wraps

Dinner

Spanish Omelette with salad

Treat ideas

Easy Vanilla Biscuits

Flapjack

Peanut and Banana Milkshake

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.