Nutrition and healthy eating: Cheap eats at the supermarket

How to do all your supermarket shopping for less than £30

Do you arrive home in the evening ravenous, but too tired to cook? Do you spend a fortune at your local takeaway or on pre-packaged foods from the supermarket? If this sounds like you, help is at hand.

The way to eat well, without it costing the earth, is to think ahead. The following ready-made shopping list and healthy, six-day meal planner will get you on the right track for less than £30 a week.

Store-cupboard basics

vegetable oil
reduced-fat milk
couscous
pasta
rice
potatoes
wholegrain breakfast cereal
canned vegetables, such as tomatoes
canned beans and pulses, such as chick peas
canned tuna fish
bread
frozen vegetables
dried fruit
nuts

Seasonal bargains
Look out for seasonal bargain buys in the fresh fruit and vegetable section of your supermarket. Better still, pop down to your local market, where you’ll find lots of good deals, particularly on Saturday afternoons.

In terms of meat, go for the cheaper cuts such as braising steak, pork shoulder or chicken drumsticks. Remember, you don’t have to eat it all at once: you can freeze what you don’t need.

Midweek mealscouscous with spicy chickpeas and dried apricots (Leftovers can be eaten cold the next day for lunch.)

stir-fried vegetables (Use frozen vegetables to save time. Season with soy sauce, sprinkle with crushed peanuts and serve with rice.)chicken casserole (Pop in some potatoes and vegetables like swede and carrots. Make double quantities at the weekend and freeze some for the week ahead.)

bean and pasta soup served with bread (Use canned haricot beans. This soup tastes even better reheated and eaten the next day.)

spanish omelette (tortilla) made with potato, onion, garlic and eggs, served with seasonal vegetables or salad (Leftovers can be eaten cold.)

potato, tuna and egg salad with lemon, garlic and oil dressing (Save leftovers for the next day.)

Happy eating.