This cottage pie from Eat Well for Less is the ultimate comfort food. Baked beans are a low cost way to make the sauce extra rich, and come with a bonus portion of protein and fibre. Each serving provides 570 kcal, 28g protein, 64.5g carbohydrates (of which 19g sugars), 20g fat (of which 9g saturates), 10g fibre and 2.5g salt.
This healthy slow cooker tagine is the friend you want to see at the end of the day. You can even prepare it the night before and pop it in the fridge (in the slow cooker bowl) ready to cook in the morning. Serve with brown rice or whole wheat couscous. Each serving provides 412 kcal, 26g protein, 38g carbohydrates (of which 22g sugars), 14g fat (of which 3g saturates), 15g fibre and 1.4g salt.
Dr Rupy makes a quick chilli oil that makes all the difference to his speedy mushroom ramen. In November 2023, this recipe was costed at an average of £1.46 per portion when checking prices at four UK supermarkets. The recipe is designed to be made in conjunction with a low-cost store-cupboard. Each serving provides 427 kcal, 15.5g protein, 30.7g carbohydrate (of which 13.2g sugars), 25.2g fat (of which 4.5g saturates), 7.4g fibre and 3.35g salt.
Chickpeas are the base of this protein-packed sandwich filler. Add Tabasco and pickled jalapeños for a lunchtime kick. Each serving provides 197 kcal, 7.7g protein, 15.2g carbohydrate (of which 2.1g sugars), 10.1g fat (of which 0.8g saturates), 6.3g fibre and 0.45g salt.
Make sure to use green plantain (rather than ripe plantain) for this vibrant salad, which is full of fresh fruit and vegetables coated in a zesty lime and ginger dressing. Each serving provides 397 kcal, 5.5g protein, 49g carbohydrates (of which 27g sugars), 17g fat (of which 3g saturates), 11g fibre and 0.6g salt.
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