| Amount | Ingredient | £ / day | Source | |
|---|---|---|---|---|
| 356 | g | Lentils, mature seeds, cooked, boiled, without salt | £0.17 | Asda |
| 286 | g | Spaghetti, cooked, unenriched, without added salt | £0.19 | Tesco |
| 260 | g | Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D | £0.16 | Aldi |
| 227 | g | Cabbage, red, cooked, boiled, drained, without salt | £0.22 | Aldi |
| 169 | g | Bread, whole-wheat, commercially prepared | £0.10 | Tesco |
| 83 | g | Egg, whole, cooked, hard-boiled | £0.34 | Aldi |
| 69 | g | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | £0.14 | Iceland |
| 59 | g | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | £0.12 | Tesco |
| 45 | g | Fish, mackerel, Atlantic, cooked, dry heat | £0.40 | Aldi |
| 31 | g | Carrots, raw | £0.01 | Aldi |
| 28 | g | Jams and preserves | £0.02 | Tesco |
| 18 | g | Peanut butter, smooth style, with salt | £0.06 | Tesco |
| 1 | pill | Vitamin D supplement | £0.01 | Amazon |
| 1 | pill | Vitamins often missing from food database, fudge | £0.00 | |
Amounts for: Total Daily Cost: | £1.95 | Add Ingredients to Amazon Cart | ||
A goal is to only use foods that can be consumed from a container within a few days, as appropriate for the food. The diet itself may not be very practical in the long term.
For prices, I've tried to take into account the price for the final product after cooking, where appropriate.
In terms of optimal nutrition, low cost, and being easily storable, a general rule is to include spinach and/or broccoli, lentils, whole grain bread, potatoes, and perhaps a source of animal fat Omega 3 such as tinned mackerel or Cod Liver Oil.
2kg of red split lentils = approximately 6kg when cooked. One head of red cabbage = estimated as 900g, multiplied by 0.85 to account for cooking. 1kg frozen spinach = estimated as 850g after being boiled. 1kg frozen broccoli = estimated as 850g after being boiled. 1kg potatoes = estimated 850g after peeling, and 765g after boiling. 1kg raw carrots = estimated 850g after peeling. Eggs (large) assumed contents = 60g raw, 54g cooked. Whole wheat spaghetti can probably be replaced with any other whole wheat pasta, I just can't find alternatives on this website.