Grocery Savings That Actually Taste Good (A £30/Week UK Meal Plan)

Groceries are where most UK budgets quietly leak — not because you’re reckless, but because food decisions happen when you’re tired, hungry, and short on time. The fix isn’t “never buy snacks again”. It’s a simple system: plan just enough, buy the right staples, and cook 2–3 base recipes that turn into multiple meals.

This is day 2 of the 15‑day personal finance series. Today: a realistic £30/week meal plan (prices vary by area and supermarket), a repeatable method, and a printable shopping list you can copy.

Quick wins (save money this week without changing your whole life)

• Shop once (or twice max): fewer “top-up” trips = fewer impulse buys.
• Pick 10–12 “default” items you always buy (oats, eggs, rice, frozen veg, etc.). Defaults reduce decision fatigue.
• Cook one “big pot” meal (dal/chilli/curry) and one traybake. That’s half your week sorted.
• Use frozen veg and tinned beans without guilt — they’re cheap, fast, and reduce waste.
• Stop paying for convenience twice: pre-cut fruit + ready meals + Deliveroo is the triple hit.

The 4-step grocery system (works at any budget)

1) Decide your “rotation meals”

Rotation meals are meals you can cook on autopilot. Pick 6–8 that you don’t get bored of. Examples:

• Egg fried rice with frozen veg
• Chickpea curry + rice
• Pasta + tomato sauce + lentils
• Jacket potatoes + beans + cheese
• Chicken/veg traybake
• Tuna mayo sandwiches/wraps + salad

2) Build around cheap staples

The cheapest weekly plans rely on staples that stretch: rice, pasta, potatoes, oats, lentils/beans, eggs, and frozen veg. Add flavour with onions, garlic, spices, stock cubes, soy sauce, and tinned tomatoes.

3) Buy “flexible protein”

Flexible protein means it works in multiple meals: eggs, frozen chicken thighs, tinned tuna, chickpeas, lentils. If you buy a protein that only fits one recipe, you’ll waste it or buy extra stuff to “use it up”.

4) Keep 2 emergency meals at home

Emergency meals prevent takeaway spending. Keep two options you can make in 10 minutes:

• Pasta + sauce (tinned tomatoes + garlic + chilli flakes)
• Eggs on toast / omelette with frozen veg

A realistic £30/week meal plan (UK, budget supermarket)

This is written for 1 person. For 2 people, don’t simply double everything — some items (spices, oil, oats) scale better.

Breakfast (7 days)

• Oats with banana (or peanut butter if you have it)
• OR eggs on toast 2–3 days if you prefer savoury

Lunch (simple + repeatable)

• Tuna mayo sandwiches/wraps + fruit
• OR leftovers from dinner (best budget option)

Dinners (5 core dinners + leftovers)

1. Chickpea curry (tinned tomatoes + chickpeas + onion + spices) + rice
2. Chicken traybake (chicken thighs + potatoes + frozen veg/any veg) + gravy/seasoning
3. Lentil bolognese (lentils + tomato + onion) + pasta
4. Egg fried rice (rice + eggs + frozen veg + soy sauce)
5. Jacket potatoes + baked beans + a little cheese

Tip: Cook the curry and bolognese as “big pot” meals. Portion 2–3 servings into containers. You just created future lunches and a no-stress dinner.

Budget shopping list (copy/paste)

Prices vary. Swap items based on offers — the structure matters more than the exact brands.

Carbs & staples

• Oats (1kg)
• Rice (1kg)
• Pasta (500g–1kg)
• Bread or wraps
• Potatoes (2–2.5kg)

Protein

• Eggs (10–12)
• Chicken thighs (frozen or fresh, 1–1.2kg)
• Tinned tuna (2–3 cans)
• Chickpeas (2 cans) or dried lentils
• Lentils (red lentils or green, 500g) or a couple of tins

Veg & fruit

• Frozen mixed veg (1–1.5kg)
• Onions (1kg)
• Carrots (1kg) or any cheap veg on offer
• Bananas (6–7)
• Optional: apples/oranges (whatever is cheapest)

Cans, sauces & flavour

• Tinned tomatoes (2–4 cans)
• Baked beans (2 cans)
• Stock cubes
• Soy sauce
• Basic spices (curry powder, chilli flakes, mixed herbs) — buy once, use for months

Extras (optional)

• Cheddar (small block)
• Milk or yoghurt
• Peanut butter

How to keep it tasty (so you don’t rebound into takeaways)

• Use 2 “flavour boosters”: (1) onions/garlic, (2) one sauce/spice blend you love.
• Salt properly — bland food is expensive because you won’t eat it.
• Keep one “treat” item in the budget (e.g., a chocolate bar multipack or nicer coffee). Deprivation backfires.
• Make leftovers feel different: curry + rice today, curry in a wrap tomorrow.

Waste-proofing (the hidden £5–£15/week win)

• Freeze half the bread/wraps immediately.
• Cook rice once, then turn it into fried rice the next day.
• Use “veg first”: plan 2 meals that use the most perishable veg early in the week.
• Keep a “use-first” box in the fridge for items nearing expiry.

Short FAQ

Can I really eat for £30/week in the UK?

Often yes for one person if you cook most meals and shop at a budget supermarket, but your actual number depends on location, dietary needs, and whether you already have basics (oil, spices). Aim for the system first; the cost comes down naturally.

Is Aldi/Lidl always cheaper?

Usually for staples, yes — but not always for every item. The biggest savings come from sticking to a list, buying fewer convenience foods, and using leftovers.

What if I don’t have time to cook?

Do one batch cook (30–45 minutes) and one traybake. That can cover 6–8 meals with minimal effort. If you can make tea, you can do this.

Final checklist (do this today)

• Pick 5 dinners from the list above.
• Write your shopping list (copy/paste the list here and delete what you don’t need).
• Cook one big-pot meal and portion 2 servings into the fridge/freezer.

Next in this series: a dead-simple budgeting setup (bills account + spending account + savings automation) that takes 20 minutes to set up and removes decision fatigue.