The staples that pull their weight
A few big-bag basics do most of the work. Oats become porridge, overnight oats and flapjacks. Rice and other grains are the base of a hundred dinners. Dried or tinned pulses add protein and fibre for pennies. Peanut butter powder is a cheap way to add flavour and protein to porridge and shakes.
Buy these in larger bags and the price per meal drops sharply.
Cook once, eat several times
Meal prep works because it front-loads the effort. Cook a big batch of grains and a pot of something saucy at the weekend, and you’ve got the building blocks for lunches all week.
- Batch-cook rice or grains and keep in the fridge for 3-4 days
- Make a big pot of a bean or lentil dish to portion up
- Pre-portion oats into jars for grab-and-go breakfasts
- Keep a couple of quick sauces on hand to ring the changes
Waste less, save more
The cheapest ingredient is the one you don’t throw away. Store staples properly, label your batches with the date, and build meals around what needs using first.
For inspiration, our recipe hub is full of simple dishes that lean on exactly these ingredients.
