Five dinners for one person, with an estimated grocery total of $30.83 (range $23.58–$40.88), about $6.17 per serving.
Estimated grocery total
$6.17 per serving · 5 servings
Range $23.58–$40.88
$30.83
✓ Likely under the $40 budget
Likely under means our estimate gives this week at least an 80% chance of staying under $40. The top of the range covers 9 weeks out of 10, so it can sit above $40. The dinners use about $11.17 of the $30.83; the rest is left in opened packs.
Price ranges set using Open Prices data (Open Food Facts, ODbL).
This week's dinners
Price per dinner is the ingredients it uses, per serving.
Counting only the ingredients each dinner uses, the cheapest night is Wednesday's Huevos a la Mexicana-Style Tacos with Mashed Black Beans, at about $1.27 per serving; the most expensive is Tuesday's Atún a la Mexicana-Style Tuna Bowls with Avocado and Tortilla Crisps, at about $3.20. The five dinners use about $11.17 of what you buy; the rest is left in opened packs, the biggest being fish, potatoes and eggs. Tomato, cilantro and garlic go into more than one dinner, along with 10 more items on the list, so you buy them once. The quickest is Huevos a la Mexicana-Style Tacos with Mashed Black Beans, ready in about 20 minutes. Fresh food you should still have at the end of the week includes 10 large eggs, most of a pack of corn, about ¾ of a pack of frozen spinach and 7 garlic cloves.
The recipes
Amounts are scaled for one person.
Monday · 27 min · about $2.56 per serving in ingredients used
Black Bean Lettuce Wraps with Avocado Salsa
Warm cumin-spiced black beans with pepper and corn, spooned into crisp lettuce cups with fresh avocado salsa.
Prep 10 min · Cook 17 min · Serves 1 · Amounts are scaled for your household.
VegetarianGluten-freeDairy-freeKid-friendly
Ingredients
- ½ (15 oz) can black beans, drained and rinsed
- ¼ cup frozen corn
- ¼ bell pepper, diced
- 1 garlic clove
- ½ tomato, diced
- ½ avocado, diced
- ¼ red onion, very finely chopped
- ¼ bunch cilantro, chopped
- ½ lime
- ¼ iceberg lettuce
- ¼ tsp ground cumin
- ¼ tsp smoked paprika
- 1½ tsp olive oil
- salt, to taste
Always read the labels if you cook for someone with an allergy.
Method
- Heat the olive oil in a frying pan on medium heat and cook the bell peppers and corn for 5 minutes until the pepper softens. Add the garlic, finely grated, the ground cumin and smoked paprika and stir for 30 seconds.
- Add the black beans and 1 tablespoon of water and cook for 3–4 minutes, stirring, until hot through and the liquid has cooked off. Season with salt and squeeze over the juice of half a lime.
- For the salsa, gently mix the tomato, avocado, red onion and cilantro with the juice of 1 lime and a pinch of salt.
- Cut the base off the lettuce and separate it into whole cup-shaped leaves. Spoon the warm beans into the leaves, top with the salsa and serve with the last lime half in wedges.
Tip: Twist out the lettuce core and run cold water into the hole; the leaves come away whole.
Leftovers: The beans keep in the fridge for 3 days; reheat until piping hot. Make the salsa fresh.
Tuesday · 35 min · about $3.20 per serving in ingredients used
Atún a la Mexicana-Style Tuna Bowls with Avocado and Tortilla Crisps
Tuna and black beans simmered with tomato, pepper and onion, on lettuce with avocado and tortilla crisps.
Prep 14 min · Cook 21 min · Serves 1 · Amounts are scaled for your household.
Gluten-free (check labels)Dairy-freeKid-friendly
Ingredients
- 2 corn tortillas
- ¼ yellow onion, finely chopped
- ¼ bell pepper, green, diced
- 1 garlic clove
- 1 tomato, diced
- ¾ (5 oz) can tuna, drained
- ¼ (15 oz) can black beans, drained and rinsed
- ½ lime
- ½ avocado
- ¼ iceberg lettuce, shredded
- ¼ bunch cilantro
- 2½ tsp vegetable oil
- salt, to taste
- black pepper, to taste
Contains: fish. Check the label: wheat (gluten), soy. Always read the labels if you cook for someone with an allergy.
Method
- Cut the corn tortillas into thin strips. Heat 1½ teaspoons of the vegetable oil in a large frying pan on medium-high heat and fry the strips in two batches for 2–3 minutes, stirring, until golden and crisp. Drain on absorbent paper and sprinkle with salt.
- Add the rest of the oil to the pan and cook the yellow onion and bell peppers for 5 minutes until soft. Add the garlic, chopped, and cook for 1 minute.
- Stir in the tomato and cook for 3–4 minutes until saucy, then fold in the tuna in large flakes with the black beans and heat through for 2 minutes. Season with salt, black pepper and the juice of half a lime.
- Slice the avocado. Divide the shredded lettuce between bowls, spoon over the tuna mixture and top with the avocado, tortilla crisps, chopped cilantro and the remaining lime in wedges.
Tip: Fold the tuna in at the end in big flakes so it stays juicy rather than breaking down.
Leftovers: The tuna mixture keeps in the fridge for 2 days; reheat until piping hot. Keep the tortilla crisps in an airtight box.
Wednesday · 20 min · about $1.27 per serving in ingredients used
Huevos a la Mexicana-Style Tacos with Mashed Black Beans
Soft scrambled eggs with onion and tomato on warm corn tortillas spread with cumin-spiced black beans.
Prep 7 min · Cook 13 min · Serves 1 · Amounts are scaled for your household.
VegetarianGluten-free (check labels)Dairy-freeKid-friendly
Ingredients
- ¼ (15 oz) can black beans, drained and rinsed
- ¼ yellow onion, finely chopped
- ½ tomato, diced
- 2 large eggs, beaten
- 3 corn tortillas
- ¼ bunch cilantro, leaves picked
- ¼ tsp ground cumin
- 1½ tsp vegetable oil
- salt, to taste
Contains: egg. Check the label: wheat (gluten). Always read the labels if you cook for someone with an allergy.
Method
- Put the black beans in a small saucepan with the ground cumin, a pinch of salt and 2½ teaspoons of water. Warm on low heat for 3–4 minutes, then mash roughly with a potato masher.
- Heat the vegetable oil in a large frying pan on medium heat and cook the yellow onion for 4 minutes until soft. Add the tomato and cook for 2 minutes more.
- Pour in the eggs with a pinch of salt and stir gently for 2–3 minutes, until softly scrambled and just set.
- Wrap the corn tortillas stack in a damp clean tea towel and microwave for 1 minute. Spread each with the beans, top with the eggs and finish with the cilantro leaves.
Tip: Take the eggs off the heat a few seconds before they look done; they keep cooking in the hot pan.
Leftovers: Best eaten straight away. Leftover beans keep in the fridge for 3 days.
Thursday · 30 min · about $2.86 per serving in ingredients used
Air Fryer Greek-Style Lemon-Oregano Fish with Crispy Potatoes
Lemon, garlic and oregano white fish and crisp potatoes from the air fryer, with a tomato and cucumber salad.
Prep 7 min · Cook 23 min · Serves 1 · Amounts are scaled for your household.
Gluten-freeDairy-freeKid-friendly
Ingredients
- 5 oz russet potatoes, cut into small cubes
- ¼ lemon
- 1 garlic clove
- 4 oz frozen white fish fillets (cod, pollock or tilapia), 4 fillets, thawed overnight in the fridge
- ¾ tomato
- ¼ cucumber
- ¼ red onion
- 1 tbsp olive oil
- ¼ tsp dried oregano
- ¼ tsp garlic powder
- salt, to taste
- black pepper, to taste
Contains: fish. Always read the labels if you cook for someone with an allergy.
Method
- Heat the air fryer to 400°F. Toss the potatoes with 1 teaspoon of the olive oil, half the dried oregano, the garlic powder and a good pinch of salt. Air-fry for 14–15 minutes, shaking twice, until golden and crisp, then tip into a warm dish.
- Meanwhile, mix 1½ teaspoons of the oil with the zest and juice of half the lemon, the garlic, finely grated, the rest of the oregano and a pinch of salt and black pepper. Pat the fish dry and brush with this mixture. Wash your hands after handling the raw fish.
- Using a fish slice, air-fry the fish in a single layer for 8 minutes, until opaque and the flesh flakes easily (145°F).
- While the fish cooks, use a clean board and knife to chop the tomato and cucumber, thinly slice the red onion and toss with the rest of the oil and a pinch of salt.
- Wash the fish slice before using it to serve. Serve the fish with the potatoes, the salad and the rest of the lemon in wedges.
No air fryer? Roast the potatoes on a large baking tray at 425°F for 25–30 minutes, adding the fish for the last 10–12 minutes.
Tip: Thaw frozen fish overnight in the fridge, never at room temperature.
Leftovers: Best eaten fresh; leftover fish keeps in the fridge for 1 day. Reheat until piping hot.
Friday · 30 min · about $1.28 per serving in ingredients used
Adas bi Hamod-Style Lemony Lentil Stew with Potatoes and Spinach
Lebanese-style brown lentils with potato, garlic and cumin, finished with spinach, lemon and cilantro.
Prep 5 min · Cook 25 min · Serves 1 · Amounts are scaled for your household.
VegetarianGluten-free (check labels)Dairy-free (check labels)Kid-friendly
Ingredients
- ¼ cup dried brown or green lentils, rinsed
- 3 oz russet potatoes, cut into small dice
- ¼ yellow onion, finely chopped
- 1 garlic clove, finely chopped
- 2 oz frozen chopped spinach
- ½ lemon
- ¼ bunch cilantro, chopped
- ¼ vegetable bouillon cube
- 2½ tsp olive oil
- ¼ tsp ground cumin
- ¼ tsp ground coriander
- salt, to taste
- black pepper, to taste
Contains: celery. Check the label: wheat (gluten), milk, soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Put the kettle on. Put the lentils and potatoes in a large saucepan, pour over 1¼ cups (300 ml) of just-boiled water, crumble in the bouillon cube and bring back to the boil. Simmer for 20 minutes, until the lentils and potatoes are tender.
- Meanwhile, heat the olive oil in a frying pan on medium heat and cook the yellow onion for 6 minutes until soft and golden. Add the garlic, ground cumin and ground coriander and stir for 1 minute.
- Tip the onion mixture into the lentils with the frozen spinach and simmer for 5 minutes, stirring, until the spinach has thawed and the stew is thick and steaming hot. Add a splash of hot water if it gets too thick.
- Squeeze in the juice of 1 lemon, stir in most of the cilantro and season with salt and black pepper. Serve scattered with the rest of the cilantro, with the second lemon cut into wedges.
Tip: Lemon is the point of this dish; add it at the end and taste, as the stew should be clearly sharp.
Leftovers: Fridge 3 days or freeze for 3 months; reheat until piping hot, adding water to loosen.
