{"product_id":"feed-your-household-for-less-the-4-week-no-oven-food-plan","title":"Feed Your Household for Less: The 4-Week No-Oven Food Plan","description":"\u003cp\u003e\u003cstrong\u003eEat well for less: 4 weeks of hot, filling, no-oven meals, with every shopping list done for you\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis plan tells you exactly what to eat every day for 4 weeks, what to buy each week, and how much of everything to cook. You only need a hob, a microwave, a kettle and a toaster. There is no oven and no grill.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eNew in version 3:\u003c\/strong\u003e can't buy bread? Make it in a frying pan. Eight pan breads (chapatis, tortillas, Caribbean-style fried dumplings, soda farls, potato farls, Scotch pancakes, thin pancakes and 2-ingredient flatbreads), each costed against shop-bought, plus a \"swap the loaf\" option for every week with the honest money and time difference. There are 13 new tin-by-tin and store-cupboard recipes (tuna, luncheon meat, tinned ham, sardines, mackerel, corned beef, dried beans and split peas), a Great Store-Cupboard Rescue for when you can't face another tin of kidney beans, and a rebuilt emergency week made entirely from the cupboard.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat it costs (the food in the plan, average per week over the 4 weeks):\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eFor 1 person: £24.33 a week (£3.48 a person a day)\u003c\/li\u003e\n\u003cli\u003eFor 2 people: £38.87 a week (£2.78 a person a day)\u003c\/li\u003e\n\u003cli\u003eFor a family of 4 (2 adults + 2 children aged about 5 to 11): £68.81 a week (£2.46 a person a day)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eWeek 1 also includes the flavour toolkit (£13.19): oil, salt, pepper, spices, herbs, stock cubes, soy sauce, tomato purée and lemon juice. Repeating the plan in Month 2 costs less (£18.01, £34.12 or £64.06 a week), because the toolkit and some food are still in your cupboard. Milk for drinks is not included.\u003c\/p\u003e\n\u003cp\u003ePrices are Tesco online prices checked on 8 November 2026 via trolley.co.uk (onions: Morrisons). Prices change, so your total may differ. To see how the plan compares with what you spend now, use the 2-week receipts worksheet inside. We compare with the ONS average for your type of household, but those figures are not directly comparable; the caveat is printed beside them.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eEnough food, estimated honestly.\u003c\/strong\u003e The plan gives about 2,100 kcal per adult per day. Children get about three-quarters of an adult portion. This is an estimate worked out from the government's food composition data (CoFID), and could be about 10% higher or lower. The NHS guide is 2,000 kcal a day for an average woman and 2,500 for an average man. For bigger appetites and teenagers there is a box of cheap, costed top-ups.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e136 pages (for 1 person), 137 (for 2 people) or 140 (family of 4) · A4 PDFs · version 3, November 2026\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThree editions in one download\u003c\/strong\u003e, each its own A4 PDF with only that household's amounts, lists and totals:\u003cul\u003e\n\u003cli\u003efor 1 person\u003c\/li\u003e\n\u003cli\u003efor 2 people\u003c\/li\u003e\n\u003cli\u003efor a family of 4\u003c\/li\u003e\n\u003cli\u003ean \u003cstrong\u003eink-saver copy\u003c\/strong\u003e of each (white pages, outline boxes, same page numbers)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStart here and Print these pages:\u003c\/strong\u003e\u003cul\u003e\n\u003cli\u003ethe 5 steps\u003c\/li\u003e\n\u003cli\u003eyour first day as a checklist\u003c\/li\u003e\n\u003cli\u003ewhich pages to print\u003c\/li\u003e\n\u003cli\u003ehow to print them\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eReal life:\u003c\/strong\u003e\u003cul\u003e\n\u003cli\u003estart any day of the week, and shop the evening before\u003c\/li\u003e\n\u003cli\u003epacked lunches and flasks\u003c\/li\u003e\n\u003cli\u003eschool meals (family edition)\u003c\/li\u003e\n\u003cli\u003ewhat to do with no freezer or no microwave\u003c\/li\u003e\n\u003cli\u003eone hob ring\u003c\/li\u003e\n\u003cli\u003emeasuring without scales\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eKitchen kit and boxes:\u003c\/strong\u003e\u003cul\u003e\n\u003cli\u003epan sizes\u003c\/li\u003e\n\u003cli\u003ehow many boxes you need each week\u003c\/li\u003e\n\u003cli\u003ehow much freezer space each week needs\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs it enough food?\u003c\/strong\u003e\u003cul\u003e\n\u003cli\u003ethe energy estimate for every day\u003c\/li\u003e\n\u003cli\u003ecosted top-ups for hungry households and teenagers\u003c\/li\u003e\n\u003cli\u003ehow to scale for 3, 5 or 6 people\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e4 weeks, each with:\u003c\/strong\u003e\u003cul\u003e\n\u003cli\u003ea one-page fridge sheet with nightly defrost ticks and a freezer list\u003c\/li\u003e\n\u003cli\u003ea menu with the amount of every side, extra and snack\u003c\/li\u003e\n\u003cli\u003ea nutrition check\u003c\/li\u003e\n\u003cli\u003ea batch-day timeline with honest times, cooking rounds and a two-evening option\u003c\/li\u003e\n\u003cli\u003ebatch amounts including total water\u003c\/li\u003e\n\u003cli\u003efridge and freezer notes for each day\u003c\/li\u003e\n\u003cli\u003ea priced shopping list with \"My price\" and \"My shop\" columns\u003c\/li\u003e\n\u003cli\u003ea \"repeat this week on its own\" add-on list\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAfter Week 4:\u003c\/strong\u003e\u003cul\u003e\n\u003cli\u003eMonth 2 lists, without re-buying the toolkit\u003c\/li\u003e\n\u003cli\u003edoing the weeks in a different order\u003c\/li\u003e\n\u003cli\u003eseasonal swaps\u003c\/li\u003e\n\u003cli\u003ean own-brand guide for shopping at Aldi, Lidl, Asda, Sainsbury's or anywhere else (no price promises)\u003c\/li\u003e\n\u003cli\u003ea blank meal planner and a blank shopping list\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e50 recipes, one page each:\u003c\/strong\u003e the plan's 25 recipes + 4 basics, 8 pan breads and 13 tin-by-tin and store-cupboard recipes\u003cul\u003e\n\u003cli\u003eyour household's amounts, rounded to things you can measure\u003c\/li\u003e\n\u003cli\u003ewhat it costs and roughly how much energy it gives\u003c\/li\u003e\n\u003cli\u003ethe 14 allergens\u003c\/li\u003e\n\u003cli\u003ea \"Make it…\" line for vegetarian, vegan, halal, kosher-friendly, gluten-free, dairy-free, egg-free, nut-free and Ital\u003c\/li\u003e\n\u003cli\u003emethod, and what \"done\" looks like\u003c\/li\u003e\n\u003cli\u003eswaps, plus out-at-lunch and no-microwave versions\u003c\/li\u003e\n\u003cli\u003ea kids' version on every card in the family edition, plus a costed \"safe plate\" for picky days\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNew: pan breads (no oven needed):\u003c\/strong\u003e dry-pan and shallow-fried breads with \"if it goes wrong\" help, freezing and reheating, the FSA rule on raw dough and hot-oil safety\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNew: swap the loaf:\u003c\/strong\u003e for every week, what it costs and how long it takes to make chapatis instead of buying bread\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNew: tin by tin and the Great Store-Cupboard Rescue:\u003c\/strong\u003e world-food recipes from tins and dried food, and dozens of ideas for kidney beans, baked beans, chickpeas, tomatoes, sweetcorn, tuna, luncheon meat, rice, pasta and oats. Dried kidney beans come with the safety rule: soak, then boil hard for at least 10 minutes, and never slow-cook them from raw.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAlso included:\u003c\/strong\u003e\u003cul\u003e\n\u003cli\u003efood safety rules from gov.uk (FSA)\u003c\/li\u003e\n\u003cli\u003eswaps\u003c\/li\u003e\n\u003cli\u003ea missed-shop emergency week made from tins, dried food, flour and frozen veg, with amounts for your household\u003c\/li\u003e\n\u003cli\u003emore ways to save\u003c\/li\u003e\n\u003cli\u003eevery source and price, dated\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eFree with the plan:\u003c\/strong\u003e \u003cem\u003eEveryone at the Table: The Plainmula Food Needs Guide\u003c\/em\u003e (58-page PDF): allergies, intolerances, coeliac disease, vegetarian and vegan eating, and faith and cultural food rules, with a chart of which of the plan's 50 recipes suit each need.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003eBuy the plan.\u003c\/li\u003e\n\u003cli\u003eDownload the zip: your three editions, their ink-saver copies and the free Food Needs Guide.\u003c\/li\u003e\n\u003cli\u003ePrint the pages you need, or use the plan on your phone or tablet.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003eNo physical item is shipped.\u003c\/p\u003e\n\u003cp\u003eFrom Plainmula. Checkout by our sister store, Plain Terms.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eGeneral information, not financial or medical\/dietary advice. Check labels for allergens. Facts and prices checked November 2026.\u003c\/em\u003e\u003c\/p\u003e","brand":"Plain Terms","offers":[{"title":"Default Title","offer_id":54075777974538,"sku":"PM-FOOD-001","price":14.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0964\/8878\/4138\/files\/foodplan-v3-01-hero.png?v=1794152109","url":"https:\/\/plainterms.co.uk\/products\/feed-your-household-for-less-the-4-week-no-oven-food-plan","provider":"Plain Terms","version":"1.0","type":"link"}