Seven meat-free dinners for four, with measured ingredients, cooking methods and a £40 target. This plan covers dinners only, not breakfasts, lunches or snacks. Each recipe makes four portions; household appetites vary.
There is no need to spend the full £40. This reference basket includes whole packs of oil, spices and stock, with no food assumed to be already at home. Prices and availability can change by store, delivery area and date. It is not a checkout guarantee.
7 dinners for four
| Dinner | Recipe | Estimated time / equipment |
|---|---|---|
| Day 1 | Chickpea & carrot curry with rice | 35–40 minutes · Hob |
| Day 2 | Lentil & vegetable tomato pasta | 40–45 minutes · Hob |
| Day 3 | Lentil cottage pie with mixed vegetables | 60–70 minutes · Oven + hob |
| Day 4 | Mild tomato beans & vegetables with rice | 35–40 minutes · Hob |
| Day 5 | Cheesy chickpea & vegetable pasta bake | 40–45 minutes · Oven + hob |
| Day 6 | Spiced potato, carrot & chickpea traybake with vegetables | 55–65 minutes · Oven + hob |
| Day 7 | Lentil & vegetable curry with rice | 40–45 minutes · Hob |
Cooking times are estimates and can vary with equipment. Read the complete method before shopping.
One shopping list: whole packs, not just used ingredients
Weights are dry for rice, pasta and lentils; drained for canned beans, chickpeas and tuna; and prepared usable weights for fresh vegetables. For onions, carrots and potatoes we allow 90% of the retail pack weight after trimming. This is an assumption, not a measured yield. Check your prepared weights and top up if needed.
| Ingredient | Needed across dinners | Buy | Price per pack | Line total | Price source |
|---|---|---|---|---|---|
| Dry easy-cook rice | 900 g | 1 × 1 kg | £1.25 | £1.25 | Tesco listing |
| Tinned chickpeas, drained | 1440 g | 6 × 400 g tin / 240 g drained | £0.41 | £2.46 | Tesco listing |
| Onions, peeled | 1050 g | 2 × 1 kg; allow 90% usable yield | £0.95 | £1.90 | Tesco listing |
| Carrots, trimmed | 1000 g | 2 × 1 kg; allow 90% usable yield | £0.69 | £1.38 | Tesco listing |
| Tinned chopped tomatoes with juice | 2400 g | 6 × 400 g | £0.47 | £2.82 | Tesco listing |
| Sunflower oil | 120 ml | 1 × 1 litre | £1.45 | £1.45 | Tesco listing |
| Mild curry powder | 28 g | 1 × 80 g | £1.25 | £1.25 | Tesco listing |
| Dry fusilli | 700 g | 2 × 500 g | £0.75 | £1.50 | Tesco listing |
| Dry red split lentils | 600 g | 2 × 500 g | £2.10 | £4.20 | Tesco listing |
| Frozen mixed vegetables | 1700 g | 2 × 1 kg | £1.65 | £3.30 | Tesco listing |
| Vegetable stock cubes | 3 cubes | 1 × 10 cubes / 100 g | £1.00 | £1.00 | Tesco listing |
| Potatoes, prepared usable weight | 2000 g | 2 × 2 kg; allow 90% usable yield | £1.85 | £3.70 | Tesco listing |
| Tinned kidney beans, drained | 480 g | 2 × 400 g tin / 240 g drained | £0.39 | £0.78 | Tesco listing |
| Mild Cheddar | 120 g | 1 × 400 g | £3.20 | £3.20 | Tesco listing |
Whole-pack total: £30.19. Includes oil, curry powder and stock. Tap water, cooking energy, delivery charges, optional extra seasoning and additional accompaniments are excluded. No Clubcard or multi-buy discount has been assumed. The other meals of the day are outside this plan.
Check labels: these recipes can contain wheat/gluten, milk, celery, fish or egg, depending on the dish and the products selected. Stock, spice mixes and other products may carry additional allergens. This is not an allergy-screened menu. A meat-free label does not guarantee suitability for every vegetarian diet; check cheese and stock labels.
Exact quantities and cooking methods
Chickpea & carrot curry with rice
Makes 4 portions · 35–40 minutes · Hob
Ingredients
- 300 g Dry easy-cook rice
- 480 g Tinned chickpeas, drained
- 150 g Onions, peeled
- 200 g Carrots, trimmed
- 400 g Tinned chopped tomatoes with juice
- 15 ml Sunflower oil
- 8 g Mild curry powder
- 150 ml water for the sauce, plus water for rice
Method
- Cook the rice in a separate pan following its packet instructions.
- Dice the onion and carrot. Heat the oil in a large saucepan; cook the vegetables over a medium heat for 8–10 minutes, stirring.
- Stir in the curry powder for 30 seconds. Add the tomatoes, drained chickpeas and 150 ml water. Simmer for 15–20 minutes until the carrots are tender, adding a little water if needed.
- Divide the curry and freshly cooked rice into four portions.
Lentil & vegetable tomato pasta
Makes 4 portions · 40–45 minutes · Hob
Ingredients
- 350 g Dry fusilli
- 150 g Dry red split lentils
- 150 g Onions, peeled
- 150 g Carrots, trimmed
- 400 g Tinned chopped tomatoes with juice
- 200 g Frozen mixed vegetables
- 15 ml Sunflower oil
- 1 cube Vegetable stock cubes
- 200 ml water for the sauce, plus packet-directed water for lentils and pasta
Method
- Rinse and cook the dry lentils in a separate pan according to the packet; drain. Cook pasta separately according to its packet.
- Dice the onion and carrot. Soften in the oil for 8–10 minutes.
- Add tomatoes, the crumbled stock cube and 200 ml water. Simmer until the carrot is tender. Add frozen vegetables and cook for at least their packet cooking time.
- Stir in the cooked lentils and drained pasta. Heat through, loosen with a little water if necessary and divide into four.
Lentil cottage pie with mixed vegetables
Makes 4 portions · 60–70 minutes · Oven + hob
Ingredients
- 250 g Dry red split lentils
- 1000 g Potatoes, prepared usable weight
- 150 g Onions, peeled
- 200 g Carrots, trimmed
- 300 g Frozen mixed vegetables
- 400 g Tinned chopped tomatoes with juice
- 15 ml Sunflower oil
- 1 cube Vegetable stock cubes
- 200 ml water for filling; reserved potato cooking water for mash
Method
- Heat the oven to 200°C / 180°C fan. Cook the lentils in water according to the packet and drain.
- Cut prepared potatoes into even pieces. Boil for about 15–20 minutes until tender. Drain, reserving some cooking water, and mash with enough of that water to make a spreadable topping.
- Dice onion and carrot. Soften in oil for 8–10 minutes. Add tomatoes, stock cube and 200 ml water; simmer until the carrot is tender. Add mixed vegetables and cook according to their packet, then stir in the cooked lentils.
- Put the hot filling in a suitable ovenproof dish, top with mash and bake for 20–25 minutes until bubbling and steaming hot throughout. Divide into four.
Mild tomato beans & vegetables with rice
Makes 4 portions · 35–40 minutes · Hob
Ingredients
- 300 g Dry easy-cook rice
- 480 g Tinned kidney beans, drained
- 150 g Onions, peeled
- 150 g Carrots, trimmed
- 400 g Tinned chopped tomatoes with juice
- 200 g Frozen mixed vegetables
- 15 ml Sunflower oil
- 4 g Mild curry powder
- 150 ml water for sauce, plus water for rice
Method
- Cook rice in a separate pan following its packet.
- Dice onion and carrot and soften in oil for 8–10 minutes. Stir in curry powder briefly.
- Add tomatoes, drained canned beans and 150 ml water; simmer until the carrot is tender. Add frozen vegetables and cook for their packet cooking time.
- Heat the sauce through and divide with the rice into four. Use ready-cooked tinned kidney beans; this method is not for dried kidney beans.
Cheesy chickpea & vegetable pasta bake
Makes 4 portions · 40–45 minutes · Oven + hob
Ingredients
- 350 g Dry fusilli
- 480 g Tinned chickpeas, drained
- 150 g Onions, peeled
- 300 g Frozen mixed vegetables
- 400 g Tinned chopped tomatoes with juice
- 120 g Mild Cheddar
- 15 ml Sunflower oil
- 150 ml water for sauce, plus water for pasta
Method
- Heat oven to 200°C / 180°C fan. Cook pasta according to its packet and drain.
- Chop onion and soften in oil for 8–10 minutes. Add tomatoes and 150 ml water, simmer for 5 minutes, then add frozen vegetables and cook for their packet time.
- Stir in drained chickpeas and pasta. Transfer to a suitable ovenproof dish and scatter over grated Cheddar.
- Bake for 15–20 minutes until bubbling, with melted cheese and a steaming hot centre. Divide into four.
Spiced potato, carrot & chickpea traybake with vegetables
Makes 4 portions · 55–65 minutes · Oven + hob
Ingredients
- 1000 g Potatoes, prepared usable weight
- 480 g Tinned chickpeas, drained
- 300 g Carrots, trimmed
- 150 g Onions, peeled
- 300 g Frozen mixed vegetables
- 30 ml Sunflower oil
- 8 g Mild curry powder
- Water for cooking frozen vegetables
Method
- Heat oven to 220°C / 200°C fan. Cut prepared potatoes and carrots into roughly 2 cm pieces and onion into wedges.
- Toss with oil and curry powder. Spread across two trays without crowding. Roast for 30–40 minutes, turning halfway, until nearly tender.
- Add well-drained chickpeas and roast for a further 10–15 minutes until potatoes and carrots are tender. Times vary with tray size and oven.
- Cook mixed vegetables separately according to their packet. Divide the traybake and vegetables into four.
Lentil & vegetable curry with rice
Makes 4 portions · 40–45 minutes · Hob
Ingredients
- 300 g Dry easy-cook rice
- 200 g Dry red split lentils
- 150 g Onions, peeled
- 400 g Frozen mixed vegetables
- 400 g Tinned chopped tomatoes with juice
- 15 ml Sunflower oil
- 8 g Mild curry powder
- 1 cube Vegetable stock cubes
- 250 ml water for sauce, plus packet-directed water for lentils and rice
Method
- Cook lentils and rice separately according to their packets; drain lentils.
- Chop onion and soften in oil for 8–10 minutes. Stir in curry powder briefly.
- Add tomatoes, stock cube and 250 ml water. Simmer for 10 minutes, then add mixed vegetables and cook for their packet time.
- Stir in cooked lentils and heat through. Divide the sauce and rice into four.
What is left in the packs?
These are projected unused ingredients, not spare portions of cooked dinner. Exact yields vary. Store unopened and opened products according to their labels; freeze suitable items if you cannot use them in time.
| Ingredient | Estimated amount remaining |
|---|---|
| Dry easy-cook rice | 100 g |
| Onions, peeled | 750 g |
| Carrots, trimmed | 800 g |
| Sunflower oil | 880 ml |
| Mild curry powder | 52 g |
| Dry fusilli | 300 g |
| Dry red split lentils | 400 g |
| Frozen mixed vegetables | 300 g |
| Vegetable stock cubes | 7 cubes |
| Potatoes, prepared usable weight | 1600 g |
| Mild Cheddar | 280 g |
Food storage
Follow the Food Standards Agency guidance. Cool ordinary cooked leftovers and refrigerate within two hours; eat within 48 hours or freeze. Rice needs particular care: cool quickly, ideally within one hour, keep refrigerated for no more than 24 hours before reheating, and reheat only once until steaming hot. Cook rice fresh on each rice day; the timetable does not rely on keeping cooked rice all week.
Practical swaps
- Use a suitable pack of vegetables you already have, recording usable quantities in the planner. Match the recipe weight and follow the pack cooking method.
- Swap canned chickpeas for ready-cooked canned beans only after comparing drained weights and pack prices. The published basket total applies to the listed products.
- For larger appetites, add food or increase portions and recalculate the shopping basket. Changes, dietary substitutions and extras change the total.
Load this exact dinner plan into the free planner
Use the same recipes and quantities, adjust the number of people, enter usable home stock and replace reference prices with prices from your shop. Loading replaces the current dinner selection; browser-saved plans, food diary and home stock are retained. Small-portion extras are charged separately.
Open this £40 plan in the planner →