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Here's How to do a Healthy Weekly Shop for Under £40

by Naia Briscall on November 12, 2022
All week on our socials, we’ve been showing you Tonic Founder, Sunna’s, favourite health hacks on a budget. But here’s the coup de grâce. We’ve put all his hacks together to get you a week’s worth of healthy meal ideas for two, and where you can get them for under £40!

 

What to Bear in Mind

When planning a week's worth of meals, here’s a few key points to remember:
 
  • Eggs are great value, and can be eaten for breakfast, lunch, dinner or even a high protein snack.
  • Don’t fear the Roasted Chicken; it’s much better value than a pack of chicken breasts, and even a small one gives you the base for four meals!
  • If you’re on the go a lot, lunch needs to be easy to take with you.
  • Canned beans are an insanely underrated source of protein, and so easy to cook with
  • You are bound to have leftovers, and these are a godsend when you’re short on time.
  • You always need a few treats ;)
We made this shopping list for all the ingredients; all this will cost you under £40 at Sainsburys and under £30 at Aldi. Talk about savings!

 

 What's to Eat?

 

Start the day off right…5 Breakfast Ideas

We’ll say this until we’re blue in the face- the key to a great day? A great breakfast. A great breakfast doesn’t have to be fancy. Here are some underrated healthy breakfasts to get you going.

 

Sesame Bagel with ½ Avocado, Extra Virgin Olive Oil and Black Pepper


That’s right- the avo bagel is back. But there’s a reason it’s such a staple. Avocados are high in monounsaturated fats which have been found to protect against heart disease and lower blood pressure.

Sesame Bagel with Nut Butter


Oh yes, another bagel brekkie. But this time, for those sweet breakfast lovers. Nut butters like peanut, almond, even cashew are packed full of good fats and protein, and low in sugar, which can help keep your insulin levels stable as you digest the carbs in the bagel.

Shakshuka with ½ Avocado, Chilli and Coriander

 

Shakshuka may be the latest TikTok trend, but it’s worthy of the hype. Eggs are a breakfast go-to for many of us, and this recipe really levels them up. And the best part of this recipe is it’s so low carb!

Poached eggs with Fried Leeks and Spinach


That perfect poached egg doesn’t have to just be a fantasy. You can practise them until they’re perfect by having them for breakfast. If you’re looking to cut some calories, pairing it with fried leeks and spinach gives you a sucker punch of vitamins and keeps you full all morning.

Greek Yoghurt, Granola and Fruit


Another sweet breakfast for you, another classic. But for good reason. Greek yoghurt is super high in protein and good fats to keep you going until lunch time. And don’t forget your five a day!

 

It’s a Marathon. Not a Sprint. 5 Lunch Ideas.

The beauty of lunch is all those leftovers. Don’t let them go to waste. Here are some budget friendly lunch ideas that still leave you saying “mmm…”

Roast chicken and Avocado Salad (Wrap)


Don’t fear that left-over roast chicken. It can be put to good use in another lunch staple: the Roast Chicken and Avocado Salad. If you need a bit more energy, wrap it all in a wholewheat wrap and enjoy!

Mixed Bean Salad with 2 Poached Eggs or Left Over Chicken

This one is a super high protein option. Perfect for you fitness fanatics!

Aubergine Parmigiana with Salad


A classic aubergine parmigiana is a beautifully warming dish perfect for the colder months. And it’s easier to make than you might think. Bonus: aubergines are surprisingly low in calories for such a good source of fibre, vitamins and minerals.

Grilled Chicken Nicoise Salad

Not a fish person? Not a problem. Take this chicken twist on a traditional nicoise and expand your easy recipe repertoire.

Shakshuka with ½ Avocado, Chilli and Coriander

You’re bound to have some left over shakshuka, and it’s just as delicious cold as it is warm!

 

Dinner more your thing? Here’s 6 Dinner Ideas

Maybe you’re looking to impress someone as a whizz in the kitchen, or simply having a night treating yourself to something that tastes amazing. Well, we’ve got your back either way. Here are some delicious dinner ideas to end your day smiling.

Aubergine Parmigiana with Roasted Courgette and Red Onion Salad

Wondering where that leftover aubergine parmigiana came from? Well here you go. But this time pair it with a roasted courgette and red onion salad for something a little extra filling.

Roast Chicken with Potatoes, Carrot and Leek

And this is where the roast chicken came from, except we’ve suggested pairing it with a potatoes, carrot and leek for a hearty healthy Sunday Roast.

Lentil, Spinach and Tomato Curry

Lentils are sooo underrated- as a source of fibre and deliciousness. So of course we had to suggest them in a curry for a bunch of autumn recipes.

Aubergine Penne Arrabiata

Back at it again with the aubergine (sorry, aubergine haters)- put pairing it with pasta is just so perfect!

Sausage and Butternut Squash Traybake with Sauteed Broccoli and Courgette


It’s almost criminal that it took us to here on this list to make something with butternut squash. But don’t worry. A sausage and butternut squash traybake will now make it’s way into your weekly winter meals.

Mixed Bean Stew and Poached Eggs

Oh stew you! Stews are delicious. And a side of poached egg makes this a meal protein packed to the max.

 

Final Thoughts

Of course, you don’t have to take our suggestions- if you have your favourite healthy kitchen staples that never fail, swap out a recipe or two. Hey, maybe you’re down to share your recipes with the rest of the Tonic Tribe? Email them to hello@tonichealth.co with the subject line “Tonic Tribe Recipe” and keep an eye on our socials and Sunday newsletter to see it in action!
 
And if you’re wondering how to get all the ingredients to all the marvellous meals above for under £40, don’t forget to download Sunna's shopping list!

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Daily Immunity

£30
Cost per drink £0.50p

Boost Immunity

£27
Cost per drink £0.90p

Black Friday Special

£110

Night Time Immunity

£27
Cost per drink £0.90p

THE STARTER PACK

£39£47

THE BULK VALUE PACK

£75£90

THE DAY & NIGHT PACK

£49

THE ULTIMATE PACK

£59£65
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