⏱️ Time: 15–20 mins
Cook the Edamame:
Boil or steam edamame for 4–5 minutes. Drain and let cool.
Calories: 121 kcal | Cost: ~£1.50 (150g pack)
Boil the Eggs:
Place eggs in a pot of water, bring to a boil, then simmer for 7–8 minutes.
Cool in cold water, peel, and cut in halves.
Calories: 155 kcal (2 eggs) | Cost: ~£0.50
Prepare the Tofu:
In a bowl, toss cubed tofu with chicken-style seasoning and soy sauce.
Heat olive oil in a pan, and pan-fry the tofu for ~6–8 minutes until golden and crispy.
Add a drizzle of sesame oil at the end for flavor.
Calories: 117 kcal (150g) | Cost: ~£1.20
Make the Dressing:
Whisk all dressing ingredients in a bowl. Adjust thickness with water as needed.
Calories: ~100 kcal | Cost: ~£0.40 (depends on mix)
Assemble the Bowl:
Start with a bed of salad leaves.
Arrange cabbage, carrot, cucumber, bell pepper, and avocado on top.
Add the edamame, tofu, and halved eggs. Drizzle with the dressing.
Calories: ~150 kcal (combined veg) | Cost: ~£1.52 (includes: lettuce, red cabbage, carrot, cucumber, pepper, avocado)
Optional Toppings:
Toasted sesame seeds (~10g) • ~58 kcal • ~£0.12
Chopped green onions (~10g) • ~3 kcal • ~£0.10
Chili flakes or sriracha (light sprinkle) • ~2 kcal • ~£0.05
🔢 Total Estimated Calories: ~639 kcal
💷 Total Estimated Cost (per serving): ~£5.52
⏱️ Time: 15–20 mins
🔥 Instructions
Cook the Pasta:
Bring a pot of salted water to a boil. Add pasta and cook according to package instructions until al dente.
Drain and reserve a little pasta water (2–3 tbsp).
Calories: ~210 kcal (per 75g dry pasta) | Cost: ~£0.20
Prepare the Tomatoes:
While pasta cooks, heat olive oil in a pan over medium heat.
Add halved cherry tomatoes and sauté for 3–4 minutes until softened and slightly blistered.
Season with a pinch of salt and pepper.
Calories: ~25 kcal (1/2 cup) + ~60 kcal (1 tbsp olive oil) | Cost: ~£0.15 (tomatoes) + £0.10 (oil)
Combine:
Return drained pasta to the pot or a large mixing bowl.
Stir in the pesto and reserved pasta water to loosen it up.
Add the sautéed tomatoes and toss gently to combine everything.
Calories: ~80–100 kcal (1.5 tbsp pesto) | Cost: ~£0.25
Serve:
Plate up and top with grated parmesan or nutritional yeast if using.
Garnish with fresh basil leaves for extra flavor and color.
Calories: ~40 kcal (1 tbsp grated topping) | Cost: ~£0.20
🔢 Total Estimated Calories: ~435–455 kcal (per serving)
💷 Total Estimated Cost (per serving): ~£0.90 – £1.00
⏱️ Time: 15 mins
🔥 Instructions
Make the Batter:
In a shallow bowl, whisk together eggs, milk, vanilla, cinnamon, and a pinch of salt.
Calories: ~140 kcal (2 eggs + 100ml milk) | Cost: ~£0.40
Dip the Bread:
Dip each slice of bread into the egg mixture, coating both sides well.
Calories: ~130 kcal (2 slices white bread) | Cost: ~£0.20
Cook the Toast:
Heat butter or oil in a pan over medium heat.
Place soaked bread in the pan and cook for 2–3 minutes on each side until golden brown.
Calories: ~80 kcal (1 tsp butter/oil) | Cost: ~£0.10
Prepare the Toppings:
While the toast is cooking, warm the blueberries in a small saucepan or microwave until slightly softened (optional).
Slice the banana just before serving to keep it fresh.
Calories: ~95 kcal (1 banana) + ~40 kcal (50g blueberries) | Cost: ~£0.50
Assemble:
Stack the French toast on plates.
Top with banana slices and blueberries.
Drizzle generously with maple syrup.
Calories: ~60 kcal (1 tbsp maple syrup) | Cost: ~£0.25
🔢 Total Estimated Calories: ~545–560 kcal (per serving)
💷 Total Estimated Cost (per serving): ~£1.45 – £1.60
⏱️ Time: 30 mins (plus optional marination).
🔥 Instructions
Marinate the Chicken:
In a bowl, mix yogurt, olive oil, lemon juice, and all spices.
Add chicken slices and coat well. Let marinate for 15–30 minutes (or overnight if you can).
Calories: ~200 kcal (150g chicken + marinade) | Cost: ~£1.50
Cook the Chicken:
Heat a skillet or grill pan over medium-high heat.
Add chicken and cook for 6–8 minutes, turning until fully cooked and slightly charred.
Calories: Included above | Cost: —
Make the Sauce (Optional):
Mix yogurt, garlic, lemon juice, and a pinch of salt in a small bowl.
Calories: ~40 kcal (2 tbsp) | Cost: ~£0.20
Assemble the Shawarma:
Warm the flatbreads or pitas.
Spread with garlic sauce or tahini (optional).
Add cooked chicken, lettuce, onion, tomato, cucumber, and pickles.
Wrap tightly or serve open like a shawarma bowl.
Calories: ~250 kcal (flatbread + veg + sauce) | Cost: ~£0.90
🔢 Total Estimated Calories: ~490–520 kcal (per wrap)
💷 Total Estimated Cost (per wrap): ~£2.60
⏱️ Time: 45–60 mins
🔥 Instructions
Marinate the Chicken:
In a bowl, mix all marinade ingredients. Add chicken and coat well.
Let it marinate for at least 30 mins (overnight for best flavor).
Calories: ~210 kcal (chicken + yogurt + spices) | Cost: ~£1.60 (based on 150g chicken thigh)
Cook the Rice:
Boil water with a pinch of salt, cloves, cardamom, cinnamon, and bay leaf.
Add soaked rice and cook until 70% done. Drain and set aside.
Calories: ~220 kcal (75g basmati rice) | Cost: ~£0.25
Cook the Chicken:
In a large deep pan, heat oil or ghee. Add sliced onions and fry until golden brown.
Remove half for garnish.
Add marinated chicken to remaining onions. Cook until chicken is sealed and partially cooked (10–12 mins).
Calories: ~120 kcal (1 tbsp ghee + 1/2 onion) | Cost: ~£0.30
Layer the Biryani:
Lower the heat. Spread the par-cooked rice evenly over the chicken.
Sprinkle with fried onions, coriander, mint, and saffron milk if using.
Cover tightly with a lid or foil.
Calories: ~70 kcal (garnish, saffron milk, herbs) | Cost: ~£0.25
Dum Cooking (Steam it!):
Cook on very low heat for 15–20 mins to let flavors blend.
Calories: Included above | Cost: —
Serve:
Gently fluff with a spoon and serve hot with yogurt raita or salad.
Calories: ~80 kcal (2 tbsp raita) | Cost: ~£0.20
🔢 Total Estimated Calories: ~700–750 kcal (per serving)
💷 Total Estimated Cost (per serving): ~£2.60
⏱️ Time: 40 mins (+ soaking time).
🔥 Instructions
Soak the Fava Beans:
Rinse and soak fava beans in water overnight (8–12 hours). Drain before using.
Calories: ~170 kcal (100g dry fava beans) | Cost: ~£0.60
Make the Mixture:
In a food processor, blend soaked fava beans, onion, garlic, parsley, coriander, and dill into a smooth but textured paste.
Add cumin, ground coriander, and salt. Mix well.
Calories: ~35 kcal (herbs, onion, garlic, spices combined) | Cost: ~£0.40
Rest & Prep:
Let the mixture rest for 15–30 mins.
Just before frying, mix in baking soda.
Calories: 0 kcal | Cost: ~£0.05
Shape the Falafel:
Wet your hands and shape small balls or patties.
Dip the tops in sesame seeds for extra crunch.
Calories: ~50 kcal (1 tbsp sesame seeds for 6 falafel) | Cost: ~£0.10
Fry:
Heat oil in a deep pan over medium-high heat.
Fry in batches for 3–4 mins per side until golden and crispy.
Calories: ~80 kcal (oil absorption for 6 pieces) | Cost: ~£0.15
Serve:
Drain on paper towels.
Serve in pita with tahini sauce, tomatoes, cucumbers, and pickles.
Calories: ~200 kcal (1 pita + fillings + tahini) | Cost: ~£0.80
🔢 Total Estimated Calories: ~535–550 kcal (per serving of 5–6 falafel + fillings)
💷 Total Estimated Cost (per serving): ~£2.10
⏱️ Time: 10–15 mins.
🔥 Instructions
Make the Hummus:
Add chickpeas, tahini, garlic, lemon juice, olive oil, and salt to a blender or food processor.
Blend until smooth. Add water gradually for creamier texture.
Taste and adjust seasoning if needed (more lemon, salt, or tahini).
Calories: ~300 kcal (chickpeas, tahini, olive oil) | Cost: ~£0.80 (1/2 can chickpeas + 1 tbsp tahini + 1 tbsp oil)
Prep the Topping:
In a small bowl, mix diced or smashed avocado with lemon juice, salt, and pepper.
In another bowl, season cherry tomatoes with olive oil and a pinch of salt.
Calories: ~120 kcal (1/2 avocado + 1/4 cup tomatoes + oil) | Cost: ~£0.75
Assemble:
Spread the hummus in a shallow bowl or plate using the back of a spoon to create swirls.
Top with the avocado and cherry tomatoes.
Drizzle a little olive oil on top and sprinkle parsley or chili flakes if desired.
Calories: ~40 kcal (garnish & oil) | Cost: ~£0.10
Serve:
Serve with warm pita, crackers, veggie sticks, or as part of a mezze board.
Calories: ~150 kcal (1 small pita) | Cost: ~£0.35
🔢 Total Estimated Calories: ~610 kcal (per serving)
💷 Total Estimated Cost (per serving): ~£2.00
⏱️ Time: 20 mins.
🔥 Instructions
Prep the Veggies:
Shred cabbage, grate carrot, and slice bell pepper.
If using canned beans or corn, drain and rinse them.
Calories: ~80 kcal (veg + 1/4 cup corn + 1/4 cup beans) | Cost: ~£0.50
Mix the Base:
In a bowl, combine cabbage, carrot, bell pepper, corn, and beans.
Add lime juice, salt, and pepper. Toss well.
Calories: Included above | Cost: —
Make the Sauce:
In a small bowl, mix vegan mayo/yogurt, lime juice, maple, garlic powder, and cumin.
Thin with a splash of water if needed.
Calories: ~60 kcal (1 tbsp sauce per taco) | Cost: ~£0.25
Heat the Tortillas:
Warm tortillas in a dry pan or microwave for 10–20 seconds.
Calories: ~100 kcal per tortilla | Cost: ~£0.20
Assemble the Tacos:
Spread or layer avocado on each tortilla.
Top with veggie mix and drizzle with the creamy sauce.
Sprinkle with chopped coriander and a dash of hot sauce if you like heat.
Calories: ~80 kcal (1/4 avocado + coriander + hot sauce) | Cost: ~£0.35
Serve:
Eat fresh! Best enjoyed immediately for max crunch and flavor.
🔢 Total Estimated Calories: ~320–350 kcal (per taco)
💷 Total Estimated Cost (per taco): ~£1.30
⏱️ Time: 30 mins (plus soaking time) .
🔥 Instructions
Soak the Chickpeas:
Place dried chickpeas in a bowl and cover with water.
Let soak overnight (8–12 hours), then drain and rinse.
Calories: ~170 kcal (100g dried chickpeas) | Cost: ~£0.55
Make the Mixture:
Add soaked chickpeas, onion, garlic, herbs, cumin, coriander, salt, and pepper to a food processor.
Pulse until mixture is crumbly but holds together — not too smooth!
Mix in baking powder. Add flour if too wet or loose.
Calories: ~50 kcal (herbs, onion, garlic, spices, flour) | Cost: ~£0.30
Shape:
Use damp hands or a falafel scoop to form balls or patties.
Calories: — | Cost: —
Fry:
Heat oil in a pan (~2 inches deep) to medium-high heat.
Fry falafel in batches for 3–4 minutes per side until deep golden and crispy.
Calories: ~90 kcal (oil absorbed for 5 falafel) | Cost: ~£0.15
Serve:
Drain on paper towels. Serve in pita, bowls, or with dips like tahini or hummus.
Calories: ~150 kcal (1 pita + sauce + garnish) | Cost: ~£0.75
🔢 Total Estimated Calories: ~460–480 kcal (per serving)
💷 Total Estimated Cost (per serving): ~£1.75
⏱️ Time: 40 mins
🔥 Instructions
Make the Dough:
In a bowl, mix gluten-free flour, baking powder, and salt.
Add yogurt and olive oil. Mix to form a soft dough. Add a splash of water if needed.
Knead lightly until smooth, then let it rest for 10 minutes.
Calories: ~220 kcal (per base) | Cost: ~£1.10 (flour, yogurt, oil)
Preheat & Shape:
Preheat oven to 220°C (430°F).
Roll out the dough on parchment paper into a circle or oval (~1/4 inch thick).
Pre-bake the Crust:
Transfer to a baking tray and bake for 8–10 minutes until just firm.
Add Toppings:
Spread sauce over the base. Add cheese and your favorite toppings.
Calories: ~120 kcal (sauce + 30g lactose-free cheese) | Cost: ~£0.85
Bake Again:
Return to oven and bake for another 10–15 minutes until cheese is melted and crust is crisp.
Serve:
Garnish with fresh basil, arugula, or a drizzle of olive oil. Slice & enjoy!
Calories: ~30 kcal (garnish + drizzle) | Cost: ~£0.15
🔢 Total Estimated Calories: ~370–400 kcal (per pizza)
💷 Total Estimated Cost: ~£2.10
⏱️ Time: 20 mins .
🔥 Instructions
Make the Batter:
In a bowl, whisk together flour, sugar, baking powder, baking soda, and salt.
In another bowl, beat the egg, then stir in milk, oil, and vanilla.
Pour wet ingredients into dry and mix until smooth. Let sit for 5 minutes.
Calories: ~220 kcal per waffle | Cost: ~£0.50 (GF flour, egg, milk, sugar, oil)
Heat the Waffle Iron:
Preheat and lightly grease your waffle iron (spray or brush with oil).
Cook:
Pour batter into the waffle maker (about 1/3 to 1/2 cup depending on size).
Cook according to your machine’s instructions — usually 3–5 mins until golden brown and crisp.
Calories: Included above | Cost: —
Serve:
Top with maple syrup, berries, sliced banana, or nut butter!
Calories: ~150–200 kcal (toppings average) | Cost: ~£0.80
🔢 Total Estimated Calories: ~370–420 kcal (per loaded waffle)
💷 Total Estimated Cost (per serving): ~£1.30
⏱️ Time: 30 mins .
🔥 Instructions
Prep:
Preheat oven to 175°C (350°F).
Line a muffin tin with 6 cupcake liners.
Mix Dry Ingredients:
In a bowl, whisk together GF flour, cocoa powder, baking powder, baking soda, and salt.
Calories: ~80 kcal (per cupcake portion) | Cost: ~£0.30
Mix Wet Ingredients:
In another bowl, combine sugar, milk, oil, vanilla, and vinegar. Stir until well combined.
Calories: ~100 kcal (sugar, oil, milk per cupcake) | Cost: ~£0.35
Combine:
Pour wet ingredients into dry and mix until smooth (don’t overmix).
Fold in chocolate chips if using.
Calories: ~40 kcal (with chips) | Cost: ~£0.20 (optional)
Bake:
Fill cupcake liners 3/4 full.
Bake for 18–22 minutes or until a toothpick comes out clean.
Cool & Frost:
Let cool completely before frosting.
Top with chocolate ganache, vegan buttercream, or coconut whipped cream!
Calories: ~90 kcal (frosting average) | Cost: ~£0.40
🔢 Total Estimated Calories: ~310–330 kcal (per frosted cupcake)
💷 Total Estimated Cost (per cupcake): ~£1.20
⏱️ Time: 25–30 mins
🔥 Instructions
Sauté the Curry Paste:
Heat coconut oil in a pan over medium heat.
Add the red curry paste and sauté for 1–2 minutes until fragrant.
Calories: ~70 kcal | Cost: ~£0.30 (1 tbsp coconut oil + 1 tbsp paste)
Add Coconut Milk:
Pour in the full can of coconut milk and stir to combine.
Add lime leaves if using, and let it simmer for 2–3 minutes.
Calories: ~200 kcal (full-fat can) | Cost: ~£1.30
Add Veggies & Protein:
Add chopped veggies and tofu or chicken if using.
Simmer for 10–12 minutes until veggies are cooked but still bright and firm.
Calories: ~150 kcal (mixed veg + 100g tofu/chicken) | Cost: ~£1.20
Season:
Stir in soy sauce, maple syrup (or sugar), and lime juice.
Taste and adjust with salt or more curry paste if needed.
Calories: ~40 kcal | Cost: ~£0.20
Serve:
Ladle over rice or noodles.
Top with fresh basil, coriander, or chili flakes for heat.
Calories: ~180 kcal (1 serving jasmine rice) | Cost: ~£0.50
🔢 Total Estimated Calories: ~640–670 kcal (per serving)
💷 Total Estimated Cost (per serving): ~£3.50
⏱️ Time: 30–35 mins .
🔥 Instructions
Make the Dough (Skip if using ready-made):
Mix flour, baking powder, and salt in a bowl.
Add water and olive oil, stir, then knead until a smooth dough forms.
Roll out on a floured surface into a thin round or rectangle.
Calories: ~220 kcal (per base portion) | Cost: ~£0.40
Preheat:
Preheat oven to 220°C (430°F). Line a tray with parchment paper.
Cook the Bacon:
In a pan, lightly cook the bacon until just crisp (it will finish in the oven). Cut into bite-sized pieces.
Calories: ~120 kcal (2 rashers streaky bacon) | Cost: ~£0.65
Assemble the Pizza:
Spread sauce evenly over the dough.
Sprinkle lactose-free cheese all over.
Top with bacon pieces and red onion slices if using.
Calories: ~160 kcal (sauce + 30g lactose-free cheese + onion) | Cost: ~£0.85
Bake:
Bake for 12–15 mins or until the crust is golden and cheese is bubbly.
Serve:
Top with fresh basil, rocket, or a sprinkle of chili flakes. Slice and enjoy hot!
Calories: ~20 kcal (garnish + drizzle) | Cost: ~£0.10
🔢 Total Estimated Calories: ~520–550 kcal (per serving)
💷 Total Estimated Cost (per serving): ~£2.00
⏱️ Time: 20–25 mins
🔥 Instructions
Cook the Pasta:
Boil pasta in salted water until al dente. Reserve 1/4 cup pasta water before draining.
Calories: ~210 kcal (75g dry pasta) | Cost: ~£0.20
Make the Sauce:
In a pan, heat olive oil over medium heat.
Add sliced garlic and sauté until fragrant but not browned (about 1 minute).
Pour in crushed tomatoes, stir, and season with salt, pepper, and a pinch of sugar.
Simmer for 10–15 minutes until slightly thickened.
Calories: ~120 kcal (1 tbsp olive oil + 1/2 can tomatoes + garlic) | Cost: ~£0.55
Finish the Dish:
Add cooked pasta to the sauce. Toss well to coat. Add a splash of reserved pasta water if it needs loosening.
Tear in fresh basil and mix.
Calories: ~10 kcal (fresh basil) | Cost: ~£0.10
Serve:
Plate up and top with extra basil, nutritional yeast, or dairy-free cheese if desired.
Calories: ~60 kcal (optional topping) | Cost: ~£0.40
🔢 Total Estimated Calories: ~400–420 kcal (per serving)
💷 Total Estimated Cost (per serving): ~£1.25
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