Sean's Scran
The no-stress student kitchen

Sean's Scran
for Students

Easy, cheap scran for surviving first year in halls.

Dead-simple recipes and kit lists for anyone swapping the family kitchen for a cramped hall of residence — built for a wobbly hob, a tiny cupboard and a student loan that's already crying.

Browse the recipes Shop the staples
31 easy recipes
£1 a plate or less
6 UK supermarkets
🍳
from
15p
Start here

Just moved into halls? You've got this.

Swapping Mum and Dad's kitchen for a cramped shared one is a shock. This little guide gets you fed properly without blowing the loan — real food, minimal kit, and a shopping list that fights back against the cost of a weekly shop.

🍲 Dead easy

Every recipe is beginner-proof: plain steps, no weird gadgets, forgiving if you wander off to answer the door.

💷 Properly cheap

Costed per portion at real UK budget-supermarket prices. Batch-cook and you'll beat them.

🥦 Actually healthy

Built around the NHS Eatwell Guide — veg, wholegrains and cheap proteins like beans, lentils and eggs. Every recipe flags its nutrition highlights.

Chapter 1

The kit you actually need

Buy the bare essentials before you arrive, then upgrade once you've worked out what you cook. Cheap-and-cheerful is the smart play — stuff wanders off in shared kitchens.

The Bare Essentials Minimum
Cookware

Medium saucepan + lid £6–10

Boils pasta, rice, spuds and eggs; heats soup, beans and sauces. Your single most-used pan.

Non-stick frying pan (24cm) £6–12

Fry-ups, eggs, stir-fries, sausages, reheating. Non-stick = barely any oil and easy washing up.

Baking / oven tray £3–5

Oven chips, fish fingers, roast veg and chuck-it-all-on traybakes. The lazy cook's best friend.

Microwave-safe mixing bowl £3–4

Mixes, microwaves, serves and doubles as a dinner bowl.

Crockery & cutlery

1–2 plates & bowls £1–2 ea

One to eat off, a spare for when the first's in the sink. Bowls stop runny food escaping.

Mug & a glass/tumbler £1–2

Tea, coffee, mug meals; a reusable tumbler saves a mountain of plastic cups.

Cutlery set £3–6

A couple each of knives, forks, spoons and teaspoons so you're not washing up mid-meal.

Sharp cook's knife £4–8

The tool that makes prep quick and safe — a blunt knife is the dangerous one. Guard it in a shared kitchen.

Chopping board £2–4

Protects worktops and your knife edge. Plastic is fine and dishwasher-friendly.

Utensils & tools

Wooden spoon / silicone turner £1–3

Stirs sauces and flips food without scratching your non-stick pan.

Tin opener £2–4

You'll live off tinned tomatoes, beans and tuna. Non-negotiable.

Colander or sieve £2–4

Drains pasta, rice and veg without losing it down the plughole.

Vegetable peeler £1–2

Spuds, carrots, apples — faster and safer than a knife.

Kitchen scissors £2–4

Open packets, snip herbs, cut up chicken or pizza. Secretly one of the handiest things you own.

Oven gloves & tea towel £3–5

Stops you burning yourself on trays; dries the dishes. Worth it from day one.

Washing-up liquid, sponge & brush £2–3

Keep your own so you can always wash your pan in a chaotic shared kitchen.

Storage

A few food tubs / Tupperware £3–5

Batch-cook leftovers, take lunch in, keep food fresh. Cooking double and freezing half is the biggest money-saver in halls.

When you've got a bit more to spend Upgrades
Cookware

Larger saucepan / stockpot £8–12

Big-batch chilli, curry, soup or pasta for the flat.

Wok £8–15

Fast, cheap stir-fries and fried rice; high sides hold a load of veg.

Ovenproof / casserole dish £5–10

Pasta bakes, lasagne, mac and cheese, grilled jacket toppings.

Second baking tray £3–5

So a full traybake doesn't have to cook in shifts.

Crockery & cutlery

4-piece dinner set £8–15

Enough to cook for mates without washing up every meal.

Better chef's + paring knife £10–20

Sharp, comfy knives make prep genuinely quick and enjoyable.

Knife sharpener / steel £5–8

Keeps that knife sharp, so it stays safe and effortless.

Utensils & gadgets

Box grater £3–5

Cheese, carrots, garlic — a block of cheese is cheaper than pre-grated.

Whisk & measuring jug £3–7

Lump-free sauces and eggs; accurate rice-to-water ratios.

Kitchen tongs £3–5

Turn sausages and toss a stir-fry without burning your fingers.

Digital scales £6–10

For baking, portioning pasta/rice and following recipes exactly.

Hand/stick blender £10–15

Soups, smoothies, sauces and pesto in seconds; cheaper than a full blender.

Toastie maker £12–20

Toasties, quesadillas and paninis — a hall-kitchen legend.

Chapter 2

Stock the cupboard

Buy a small core of staples that combine into loads of meals, rather than a giant shop that goes off. Most of the minimum list keeps for months.

🥫 The minimum starter cupboard
Vegetable / sunflower oilAll-purpose frying; cheaper than olive oil and better for high heat.
Salt & black pepperThe seasonings that make everything taste of something. Season as you cook.
Mixed dried herbsA pinch lifts pasta sauces, roast veg and beans on toast.
Stock cubesInstant flavour base for soups, stews, risotto, gravy and rice water.
Tinned chopped tomatoes ×3–4The base of pasta sauces, curries, chilli and soup. Keeps for years.
Tomato puréeConcentrated tomato hit and a pizza-toast base.
Baked beans ×2Beans on toast, jacket topping, emergency meal — and a five-a-day.
Tinned tunaCheap protein for pasta, jackets, sarnies and salads.
Dried pasta & riceThe ultimate cheap, filling bases; pennies per portion.
Plain flourThickens sauces, coats meat/fish, basic baking and pancakes.
Onions & garlicThe starting point of pretty much everything you cook in a pot.
Milk, butter, eggs, CheddarFridge basics for breakfasts, sauces and the fastest cheap protein going.
Bread (freeze it!)Toast slices straight from frozen so none goes mouldy.
Frozen peas / mixed vegInstant, no-waste veg — as good for you as fresh.
Tea & coffeeNon-negotiable fuel for study nights.
📈 Building it up
Olive oil & a vinegarDressings, drizzling and brightening up sauces and stews.
Soy sauceStir-fries and noodles; buy the big bottle to save.
Ketchup, mustard, hot sauceCondiments — and secret weapons in sauces and quick curries.
Peanut butterCheap protein for toast and smoothies; base of a quick satay sauce.
Honey or jamToast, porridge and sweetening dressings.
Spice starter rackPaprika, cumin, curry powder, chilli, garlic granules, cinnamon.
Beans, chickpeas & lentilsCheap protein and fibre to bulk out or replace meat.
Oats, cereal & noodlesFast breakfasts and a two-minute stir-fry base.
Wraps / tortillasFajitas, quesadillas and quick lunches; freeze the pack.
Sugar & gravy granulesBaking, balancing tomato sauces, and instant gravy.
YoghurtBreakfast, a cooling curry side, and a base for dips.
Frozen chicken, mince or fishPortion off what you need with zero waste.
Carrots, spuds, peppersCheap bulk for almost any savoury meal.
Frozen fruit & lemonsSmoothies, porridge tops and a squeeze to brighten anything.
Chapter 3

The recipes every student should know

Tap any card for the full method, veggie swap and Sean's tip. Filter by what you fancy.

Your own recipes appear here and work in the planner and shopping list. Sign in to sync them to all your devices and add photos.
🍳35p

Big Batch Overnight Oats

High fibreWholegrain
🍴 1⏱ 5 min + overnightBreakfast
Full recipe
Good to knowHigh fibreWholegrainCalcium boost
You need
  • 50g porridge oats
  • 120ml milk (or plant milk)
  • 1 tbsp yoghurt
  • 1 tsp honey or jam
  • Handful frozen berries or 1 banana
Method
  1. Tip oats into a jar or tub with a lid.
  2. Pour in milk, add yoghurt and honey, stir well.
  3. Drop frozen berries on top (they go juicy overnight).
  4. Lid on, into the fridge overnight.
  5. Stir and eat cold; loosen with a splash of milk.
💡 Sean's tip: Make four jars on Sunday and breakfast's sorted till Thursday — no hob queue.
🍳30p

Proper Microwave Porridge

High fibreWholegrain
🍴 1⏱ 5 minBreakfast
Full recipe
Good to knowHigh fibreWholegrain
You need
  • 50g porridge oats
  • 200ml milk or water
  • Pinch of salt
  • 1 tsp sugar/honey or a banana
Method
  1. Put oats and milk in a large, deep microwaveable bowl (it bubbles up).
  2. Add a tiny pinch of salt.
  3. Microwave full power 2 min, then stir.
  4. Blast 30–60 sec more until thick and creamy.
  5. Stir in your topping and eat.
💡 Sean's tip: A 1kg bag of oats is under a quid and lasts weeks — cheapest, most filling breakfast going.
🍳45p

Cheesy Scrambled Egg on Toast

High proteinWholegrain option
🍴 1⏱ 7 minBreakfast
Full recipe
Good to knowHigh proteinWholegrain option
You need
  • 2 eggs
  • Splash of milk
  • Knob of butter
  • 1 tbsp grated cheese
  • 2 slices bread
  • Salt & pepper
Method
  1. Beat eggs, milk, salt and pepper in a mug with a fork.
  2. Melt butter in a frying pan on low-medium heat.
  3. Pour in eggs; leave 20 sec then stir slowly.
  4. Take off the heat while still slightly runny.
  5. Stir through cheese, pile onto toast.
💡 Sean's tip: A box of 12 eggs is ~£1.69 and covers six breakfasts — best-value protein in the shop.
🍳40p

Beans on Toast, Levelled Up

High fibre1 of your 5-a-day
🍴 1⏱ 7 minBreakfast
Full recipe
Good to knowHigh fibre1 of your 5-a-day
You need
  • ½ tin baked beans (200g)
  • 2 slices bread
  • 1 tbsp grated cheese
  • Chilli flakes or Worcestershire sauce (optional)
Method
  1. Tip beans into a small pan or microwave bowl.
  2. Add chilli flakes or Worcestershire sauce if using.
  3. Heat 3–4 min on the hob (or 1.5–2 min microwave).
  4. Toast the bread.
  5. Pour beans over toast, scatter cheese to melt.
💡 Sean's tip: Own-brand beans are as good as the famous one for half the price — and count towards five-a-day.
Veggie swap🥙70p

Tuna Mayo Jacket Potato

High protein1 of your 5-a-day
🍴 1⏱ 15 minQuick lunch
Full recipe
Good to knowHigh protein1 of your 5-a-day
You need
  • 1 large baking potato
  • 1 small tin tuna, drained
  • 1 tbsp mayo or yoghurt
  • Few spoons sweetcorn or peas
  • Salt & pepper
Method
  1. Prick potato all over. Microwave 5 min, turn, then 4–5 min more until soft.
  2. Mix tuna, mayo and sweetcorn with salt and pepper.
  3. Cut a cross in the potato and squeeze open.
  4. Pile the tuna mix on top.
🌱 Veggie swap: Skip the tuna — mash a drained tin of chickpeas with the mayo, or just cheese and beans.
💡 Sean's tip: Microwaving a jacket saves 45 min of oven time and electricity.
🥙55p

Hummus & Veg Wrap

High fibre2 of your 5-a-day
🍴 1⏱ 5 minQuick lunch
Full recipe
Good to knowHigh fibre2 of your 5-a-dayMeat-free
You need
  • 1 tortilla wrap
  • 2 tbsp hummus
  • Handful grated carrot
  • Few slices cucumber or pepper
  • Handful spinach or lettuce
Method
  1. Spread hummus across the flat wrap.
  2. Pile the veg down the middle.
  3. Season with a little salt and pepper.
  4. Fold the bottom up, then roll tightly from one side.
  5. Cut in half and eat.
💡 Sean's tip: Grate a whole carrot and keep it in a tub — it makes sarnies a lot less sad all week.
🥙60p

Egg Fried Rice (Leftover Rescue)

High protein1 of your 5-a-day
🍴 1⏱ 10 minQuick lunch
Full recipe
Good to knowHigh protein1 of your 5-a-day
You need
  • 1 portion cold cooked rice
  • 1 egg
  • Handful frozen peas & sweetcorn
  • 1 tsp oil
  • 1 tbsp soy sauce
  • Spring onion (optional)
Method
  1. Heat oil in a frying pan on high.
  2. Add onion and frozen veg, fry 2 min.
  3. Push aside, crack in the egg and scramble.
  4. Tip in cold rice, stir-fry 3 min until piping hot.
  5. Splash over soy sauce, mix and serve.
💡 Sean's tip: Only use rice cooled quickly and kept in the fridge — never rice left out warm for hours.
🥙50p

Cheesy Bean Quesadilla

High proteinHigh fibre
🍴 1⏱ 9 minQuick lunch
Full recipe
Good to knowHigh proteinHigh fibre
You need
  • 2 tortilla wraps
  • ½ tin kidney or baked beans, drained
  • Handful grated cheese
  • Pinch paprika or chilli
Method
  1. Lay one wrap in a dry frying pan on medium.
  2. Scatter over beans, cheese and spice.
  3. Press the second wrap on top.
  4. Cook 2–3 min until golden, then flip.
  5. Slide onto a board and cut into wedges.
💡 Sean's tip: Any leftover odds — half a pepper, lonely spring onion — go great in here. A proper fridge-clearer.
🥜30p

Peanut Butter & Banana Toast

High fibreSlow-release energy
🍴 1⏱ 4 minSnack
Full recipe
Good to knowHigh fibreSlow-release energy
You need
  • 2 slices bread
  • 1 tbsp peanut butter
  • 1 banana, sliced
  • Cinnamon or honey (optional)
Method
  1. Toast the bread.
  2. Spread peanut butter while warm so it softens.
  3. Lay banana slices on top.
  4. Sprinkle cinnamon or drizzle honey.
💡 Sean's tip: Cheap fuel before a lecture or the gym — carbs, protein and potassium.
🍝55p

15-Minute Tomato Pasta

1 of your 5-a-dayWholegrain option
🍴 2⏱ 15 minSpeedy dinner
Full recipe
Good to know1 of your 5-a-dayWholegrain option
You need
  • 180g pasta
  • 1 tin chopped tomatoes
  • ½ onion, chopped
  • 1 tsp mixed herbs
  • 1 tbsp oil
  • Grated cheese
  • Salt & pepper
Method
  1. Boil pasta in salted water per the packet.
  2. Fry onion in oil 4 min until soft.
  3. Add tomatoes, herbs, salt and pepper; simmer 6–7 min.
  4. Drain pasta, stir into the sauce.
  5. Top with cheese.
💡 Sean's tip: Chuck in frozen spinach or peas with the sauce — nobody will notice, your body will thank you.
Veggie swap🍝90p

One-Pan Sausage & Bean Stew

High proteinHigh fibre
🍴 2⏱ 25 minSpeedy dinner
Full recipe
Good to knowHigh proteinHigh fibre1 of your 5-a-day
You need
  • 4 sausages
  • 1 tin chopped tomatoes
  • 1 tin baked or mixed beans
  • ½ onion, chopped
  • 1 tsp paprika
  • 1 tbsp oil
  • Bread to serve
Method
  1. Brown sausages all over ~6 min; lift out and slice.
  2. Fry onion in the same pan 3 min.
  3. Return sausages, add tomatoes, beans and paprika.
  4. Simmer 10 min until thick.
  5. Serve with bread to mop up.
🌱 Veggie swap: Use veggie sausages (add for the last 10 min) or an extra tin of beans plus mushrooms.
💡 Sean's tip: Value sausages are fine — the tomato and paprika do the heavy lifting. Doubles for tomorrow's lunch.
Veggie swap🍝95p

Speedy Chicken & Veg Noodles

High protein1 of your 5-a-day
🍴 2⏱ 17 minSpeedy dinner
Full recipe
Good to knowHigh protein1 of your 5-a-day
You need
  • 2 nests noodles
  • 1 chicken breast, sliced
  • 2 handfuls frozen stir-fry veg
  • 2 tbsp soy sauce
  • 1 tsp oil
  • 1 tsp garlic
Method
  1. Cook noodles per the packet, then drain.
  2. Cook chicken on high 5–6 min until no pink remains.
  3. Add veg and garlic, stir-fry 3 min.
  4. Add noodles and soy sauce, toss 2 min.
🌱 Veggie swap: Swap chicken for a drained tin of chickpeas or cubes of firm tofu at step 3.
💡 Sean's tip: Always cut chicken open to check it's white through. Frozen thighs are cheaper and juicier.
🍝85p

Loaded Nachos for Two

High proteinHigh fibre
🍴 2⏱ 15 minSpeedy dinner
Full recipe
Good to knowHigh proteinHigh fibre
You need
  • 1 bag tortilla chips
  • ½ tin kidney beans, drained
  • ½ tin chopped tomatoes or salsa
  • Handful grated cheese
  • 1 tsp paprika + pinch chilli
  • Yoghurt to serve
Method
  1. Warm beans, tomatoes and spices 5 min until thick.
  2. Spread tortilla chips on a tray or oven dish.
  3. Spoon over the beany mix and scatter cheese.
  4. Grill/oven 200°C for 4–5 min until melted.
  5. Finish with a dollop of yoghurt.
💡 Sean's tip: Cheaper and better than a takeaway. Add sweetcorn or chopped pepper for extra veg.
🍝70p

Quick Veggie Stir-Fry

High fibre2 of your 5-a-day
🍴 2⏱ 15 minSpeedy dinner
Full recipe
Good to knowHigh fibre2 of your 5-a-dayMeat-free
You need
  • 2 portions rice or noodles
  • 1 bag frozen stir-fry veg
  • 1 tin chickpeas, drained
  • 2 tbsp soy sauce
  • 1 tsp honey
  • 1 tsp oil
Method
  1. Cook rice or noodles and set aside.
  2. Heat oil in a big pan on high.
  3. Add veg, stir-fry 4 min.
  4. Add chickpeas, soy and honey, cook 2 min.
  5. Serve over the rice/noodles.
💡 Sean's tip: Frozen veg is frozen at its peak — just as nutritious as fresh, cheaper, never slimy.
🍝65p

Pesto Pasta with Peas

1 of your 5-a-dayHigh fibre
🍴 2⏱ 14 minSpeedy dinner
Full recipe
Good to know1 of your 5-a-dayHigh fibre
You need
  • 180g pasta
  • 1 mug frozen peas
  • 3 tbsp green pesto
  • Grated cheese
  • Black pepper
Method
  1. Boil pasta; add peas for the last 3 min.
  2. Scoop out a mug of pasta water, then drain.
  3. Return pasta and peas to the pan off the heat.
  4. Stir in pesto with a splash of the water.
  5. Top with cheese and pepper.
💡 Sean's tip: Starchy pasta water is a cheat's sauce-maker — it helps pesto cling instead of sinking.
Veggie swap🍝90p

Fish Finger Sarnie & Wedges

High protein1 of your 5-a-day
🍴 1⏱ 23 minSpeedy dinner
Full recipe
Good to knowHigh protein1 of your 5-a-day
You need
  • 3–4 fish fingers
  • 1 large potato in wedges
  • 2 slices bread or a roll
  • 1 tbsp ketchup or mayo
  • Salad or peas
  • 1 tbsp oil
Method
  1. Oven 200°C. Toss wedges in oil and salt on a tray.
  2. Bake 20 min, turning once; add fish fingers for the last 12 min.
  3. Butter the bread and add sauce.
  4. Load in the fish fingers, close the sarnie.
  5. Serve with wedges and salad or peas.
🌱 Veggie swap: Use veggie/Quorn fingers or halloumi fingers instead.
💡 Sean's tip: Wedges from one spud cost pennies versus a bag of chips, and you control the oil.
Veggie swap🍝90p

Cheesy Broccoli & Bacon Pasta

High protein1 of your 5-a-day
🍴 2⏱ 18 minSpeedy dinner
Full recipe
Good to knowHigh protein1 of your 5-a-day
You need
  • 180g pasta
  • 1 mug frozen broccoli
  • 2 rashers bacon, chopped
  • 2 tbsp cream cheese
  • 1 tsp garlic granules
  • Black pepper
Method
  1. Boil pasta, adding broccoli for the last 4 min.
  2. Fry bacon in a dry pan until crisp.
  3. Save a mug of pasta water, then drain.
  4. Return to the pan with bacon, cream cheese and garlic; add a splash of water.
  5. Stir until creamy, season with pepper.
🌱 Veggie swap: Leave out the bacon; add sweetcorn and extra cheese, or fried mushrooms for depth.
💡 Sean's tip: Frozen broccoli (~89p a bag) means a green on standby without it wilting unused.
🍲55p

Legendary Lentil Dahl

High proteinHigh fibre
🍴 4⏱ 35 minOne-pot & batch
Full recipe
Good to knowHigh proteinHigh fibreMeat-free
You need
  • 250g red lentils, rinsed
  • 1 tin chopped tomatoes
  • 1 onion, chopped
  • 2 tsp curry powder
  • 1 tsp garlic granules
  • 800ml water/stock
  • 1 tbsp oil
  • Rice or naan
Method
  1. Fry onion in oil 5 min.
  2. Stir in curry powder and garlic, cook 1 min.
  3. Add lentils, tomatoes and water; bring to a simmer.
  4. Cook 25 min until thick and soft; add water if it dries.
  5. Season with salt and serve with rice.
💡 Sean's tip: One of the cheapest, healthiest meals in the book — lentils are protein-and-fibre gold. Freezes brilliantly.
Veggie swap🍲65p

Chunky Veg & Bean Chilli

High fibre2 of your 5-a-day
🍴 4⏱ 40 minOne-pot & batch
Full recipe
Good to knowHigh fibre2 of your 5-a-dayMeat-free
You need
  • 1 onion, chopped
  • 1 pepper, chopped
  • 1 tin kidney beans, drained
  • 1 tin chopped tomatoes
  • 1 tin mixed beans, drained
  • 1 tbsp tomato purée
  • 2 tsp chilli, 1 tsp cumin, 1 tsp paprika
  • 1 tbsp oil
  • Rice to serve
Method
  1. Fry onion and pepper in oil 5 min.
  2. Stir in spices and purée, cook 1 min.
  3. Add both tins of beans and the tomatoes.
  4. Simmer 20–25 min until thick and rich.
  5. Serve over rice.
🌱 Veggie swap: Already veggie! For a meaty version, brown 250g mince first.
💡 Sean's tip: Eat one, freeze three. Reheats into chilli, nachos, a jacket topping or a wrap — one cook, four dinners.
Veggie swap🍲95p

Big Batch Bolognese

High protein1 of your 5-a-day
🍴 4⏱ 45 minOne-pot & batch
Full recipe
Good to knowHigh protein1 of your 5-a-day
You need
  • 400g beef or turkey mince
  • 1 onion, chopped
  • 1 carrot, grated
  • 2 tins chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tsp herbs + 1 tsp garlic
  • 1 stock cube
  • Pasta to serve
Method
  1. Brown mince in a dry pan 6–8 min; drain excess fat.
  2. Add onion and carrot, cook 5 min.
  3. Stir in purée, herbs and garlic.
  4. Add tomatoes and crumbled stock cube; simmer 20 min.
  5. Serve over pasta with cheese.
🌱 Veggie swap: Use frozen meat-free mince or a tin of green lentils instead of beef — same method.
💡 Sean's tip: Grated carrot sneaks in veg and makes the meat go further. Freeze in tubs for instant dinners.
Veggie swap🍲85p

Sausage & Butterbean Casserole

High proteinHigh fibre
🍴 4⏱ 45 minOne-pot & batch
Full recipe
Good to knowHigh proteinHigh fibre
You need
  • 6 sausages
  • 1 onion, chopped
  • 2 tins butterbeans, drained
  • 2 tins chopped tomatoes
  • 1 tsp paprika + 1 tsp herbs
  • 1 tbsp oil
Method
  1. Brown sausages in oil 6 min; remove and slice.
  2. Fry onion 4 min in the same pan.
  3. Return sausages, add beans, tomatoes, paprika and herbs.
  4. Simmer 20–25 min until thick.
  5. Serve with bread, mash or rice.
🌱 Veggie swap: Use veggie sausages (add for the last 10 min) or double the beans and add mushrooms.
💡 Sean's tip: Tinned beans bulk it out so 6 sausages feed 4. Freezes well — cool it quickly first.
🍲55p

Curried Chickpea & Spinach Stew

High fibre2 of your 5-a-day
🍴 4⏱ 30 minOne-pot & batch
Full recipe
Good to knowHigh fibre2 of your 5-a-daySource of iron
You need
  • 2 tins chickpeas, drained
  • 1 tin chopped tomatoes
  • 1 onion, chopped
  • 2 handfuls frozen spinach
  • 2 tsp curry powder
  • 1 tsp garlic granules
  • 200ml water
  • 1 tbsp oil
  • Rice
Method
  1. Fry onion in oil 5 min.
  2. Add curry powder and garlic, cook 1 min.
  3. Tip in chickpeas, tomatoes and water; simmer 15 min.
  4. Stir in frozen spinach, cook 5 min.
  5. Season and serve with rice.
💡 Sean's tip: Entirely from cupboard and freezer, so you can make it any time. Frozen spinach beats slimy fresh.
Veggie swap🍲£1.05

Chicken & Veg Traybake

High protein2 of your 5-a-day
🍴 4⏱ 50 minOne-pot & batch
Full recipe
Good to knowHigh protein2 of your 5-a-day
You need
  • 8 chicken thighs
  • 3 potatoes, chunked
  • 2 peppers, chopped
  • 1 onion in wedges
  • 2 tbsp oil
  • 1 tsp paprika, 1 tsp herbs, salt & pepper
Method
  1. Oven 200°C.
  2. Tip everything onto a big tray.
  3. Drizzle with oil, sprinkle spices, toss with your hands.
  4. Spread out in one layer.
  5. Bake 40 min until chicken's cooked (juices run clear).
🌱 Veggie swap: Swap chicken for thick halloumi (last 15 min) or a tin of chickpeas from the start.
💡 Sean's tip: One tray, barely any washing up. A 1.5kg bag of thighs (~£3.50) feeds you for days.
🍲50p

Minestrone-ish Soup

High fibre2 of your 5-a-day
🍴 4⏱ 40 minOne-pot & batch
Full recipe
Good to knowHigh fibre2 of your 5-a-dayMeat-free
You need
  • 1 onion + 1 carrot, chopped
  • 1 tin chopped tomatoes
  • 1 tin mixed beans, drained
  • 1 stock cube + 800ml water
  • Handful small pasta
  • 1 tsp mixed herbs
  • 1 tbsp oil
Method
  1. Fry onion and carrot in oil 6 min.
  2. Add tomatoes, beans, stock, water and herbs.
  3. Simmer 15 min.
  4. Add pasta and cook 8 min until tender.
  5. Season and serve with bread.
💡 Sean's tip: A brilliant empty-the-veg-drawer soup. Freeze without the pasta; add fresh when reheating.
🍲60p

Jacket Potato Batch

High fibreSource of vitamin C
🍴 4⏱ 1 hr (oven)One-pot & batch
Full recipe
Good to knowHigh fibreSource of vitamin C
You need
  • 4 baking potatoes
  • Toppings: beans + cheese / tuna mayo / leftover chilli
  • Butter and seasoning
Method
  1. Prick potatoes, rub with oil and salt.
  2. Bake 200°C ~1 hr until crisp outside, fluffy in (or microwave one at a time).
  3. Cut a cross and squeeze open.
  4. Add butter, then pile on your topping.
💡 Sean's tip: Bake a batch when the oven's already on — reheat cold jackets for a 2-minute dinner all week.
🍪10p ea

3-Ingredient Banana Oat Cookies

Fruit-sweetenedHigh fibre
🍴 makes ~10⏱ 20 minSweet treats
Full recipe
Good to knowFruit-sweetenedHigh fibre
You need
  • 2 ripe bananas
  • 150g porridge oats
  • Handful choc chips, raisins or a spoon of peanut butter
Method
  1. Oven 180°C, line a tray.
  2. Mash the bananas well.
  3. Stir in oats and your extras until it clumps.
  4. Spoon mounds onto the tray and flatten.
  5. Bake 12–15 min until golden; cool before eating.
💡 Sean's tip: The perfect way to use sad brown bananas instead of binning them. No sugar or butter needed.
🍪25p

Microwave Mug Brownie

Treat — now & then
🍴 1⏱ 5 minSweet treats
Full recipe
Good to knowTreat — now & then
You need
  • 4 tbsp plain flour
  • 3 tbsp sugar
  • 2 tbsp cocoa
  • 3 tbsp milk
  • 2 tbsp oil
  • Pinch of salt
Method
  1. Mix all the dry ingredients in a large mug with a fork.
  2. Add milk and oil, stir smooth with no dry pockets.
  3. Microwave full power 60–90 sec — just set on top, gooey inside.
  4. Cool a minute (it's molten), then eat from the mug.
💡 Sean's tip: Faster than ordering pudding, for ~25p. Don't overcook — it firms up as it cools.
🍪45p

Yoghurt, Fruit & Oat Pots

High proteinCalcium boost
🍴 1⏱ 3 minSweet treats
Full recipe
Good to knowHigh proteinCalcium boost
You need
  • 150g natural or Greek yoghurt
  • 1 tbsp oats or granola
  • Handful berries or a banana
  • Drizzle of honey
Method
  1. Spoon half the yoghurt into a glass.
  2. Add a layer of fruit and a sprinkle of oats.
  3. Repeat with the rest.
  4. Finish with a drizzle of honey.
💡 Sean's tip: A pudding that's actually good for you. Buy a big tub, not little pots, to save cash.
🍚15p

Foolproof Fluffy Rice

Everyday base
🍴 2⏱ 18 minSides & basics
Full recipe
Good to knowEveryday base
You need
  • 150g long-grain or basmati rice
  • 300ml water
  • Pinch of salt
Method
  1. Rinse the rice until the water runs clearer.
  2. Put rice, water and salt in a pan; bring to the boil.
  3. Turn the heat right down, lid on, simmer 10–12 min.
  4. Don't lift the lid or stir.
  5. Off the heat, rest 5 min, then fluff with a fork.
💡 Sean's tip: Twice as much water as rice = perfect rice, no draining. Cook double for egg fried rice tomorrow.
🍚15p

Perfect Pasta (Done Right)

Everyday base
🍴 2⏱ 12 minSides & basics
Full recipe
Good to knowEveryday base
You need
  • 180g pasta
  • Big pinch of salt
  • Water
Method
  1. Fill a large pan with water and add a generous pinch of salt.
  2. Bring to a rolling boil before the pasta goes in.
  3. Add pasta and stir once so it doesn't stick.
  4. Cook per the packet, tasting near the end.
  5. Save a mug of water, then drain.
💡 Sean's tip: Salt the water like the sea — it's the only chance to season the pasta itself.
🍚20p

Easy Homemade Hummus

High fibreSource of protein
🍴 4⏱ 5 minSides & basics
Full recipe
Good to knowHigh fibreSource of proteinMeat-free
You need
  • 1 tin chickpeas, drained
  • 2 tbsp oil
  • Juice of ½ lemon
  • 1 tsp garlic granules
  • 1 tbsp peanut butter or tahini (optional)
  • Salt
Method
  1. Tip chickpeas into a bowl or jug.
  2. Add oil, lemon, garlic, salt and peanut butter.
  3. Mash hard with a fork (or blitz) until fairly smooth.
  4. Loosen with a splash of the chickpea liquid.
  5. Taste and add more salt or lemon.
💡 Sean's tip: A tin of chickpeas makes a tub of hummus for a fraction of shop prices. Lasts 3–4 days.
Your week

Plan your meals, get your list

Pick your scran for the week — tap "Add to my week" on any recipe, or use the day menus below. Your shopping list builds itself from whatever you've planned. Leave a day empty if you're out.

The planner needs JavaScript — open this page in Safari or Chrome to plan your week and build your list.

🛒 Shopping list

Tick = picked it up in the shop. ✕ = already have it at home — it drops to "already in the cupboard", where ★ staple makes it skip every week (salt, oil, that sort of thing). Run out of a staple? Hit 🛒 restock and it's back on the list. Everything saves automatically on this device, and Share sends the list to Reminders, Microsoft To Do, WhatsApp and more.

The shop

Compare prices & fill the trolley

Live-updating stock and prices across your local supermarkets and Amazon, so you always grab the cheapest. Tap a shop to add it to your basket there.

🛒
How it works: each button opens that item's live search at the shop, so you can check today's price and add it to your basket. On the finished site these become affiliate deep links with real-time prices and stock pulled from each retailer's feed — the figures shown are indicative mid-2026 budget prices for the demo.
Porridge oats (1kg)Cupboard
Aldi£0.85In stockLidl£0.85In stockTesco£0.90In stockSainsbury's£1.00In stockAsda£0.89In stockMorrisons£0.95In stockAmazon£2.49In stock
Eggs (box of 12)Fridge
Aldi£1.69In stockLidl£1.65In stockTesco£1.95In stockSainsbury's£1.99In stockAsda£1.79In stockMorrisons£1.89In stockAmazon—Not stocked
Chopped tomatoes (400g tin)Cupboard
Aldi£0.31In stockLidl£0.31In stockTesco£0.35In stockSainsbury's£0.40In stockAsda£0.33In stockMorrisons£0.36In stockAmazon£0.55In stock
Red lentils (500g)Cupboard
Aldi£0.85In stockLidl£0.85In stockTesco£0.90In stockSainsbury's£0.95In stockAsda£0.89In stockMorrisons£0.90In stockAmazon£1.99In stock
Chickpeas (400g tin)Cupboard
Aldi£0.40In stockLidl£0.39In stockTesco£0.45In stockSainsbury's£0.50In stockAsda£0.42In stockMorrisons£0.45In stockAmazon£0.79In stock
Dried pasta (500g)Cupboard
Aldi£0.41In stockLidl£0.41In stockTesco£0.55In stockSainsbury's£0.65In stockAsda£0.45In stockMorrisons£0.50In stockAmazon£1.20In stock
Long-grain rice (1kg)Cupboard
Aldi£0.65In stockLidl£0.65In stockTesco£0.75In stockSainsbury's£0.80In stockAsda£0.70In stockMorrisons£0.75In stockAmazon£1.80In stock
Baked beans (410g tin)Cupboard
Aldi£0.28In stockLidl£0.28In stockTesco£0.32In stockSainsbury's£0.35In stockAsda£0.30In stockMorrisons£0.33In stockAmazon£0.60In stock
Tinned tuna (145g)Cupboard
Aldi£0.55In stockLidl£0.55In stockTesco£0.65In stockSainsbury's£0.70In stockAsda£0.60In stockMorrisons£0.65In stockAmazon£1.10In stock
Frozen mixed veg (1kg)Freezer
Aldi£0.95In stockLidl£0.95In stockTesco£1.10In stockSainsbury's£1.15In stockAsda£1.00In stockMorrisons£1.05In stockAmazon—Not stocked
Block Cheddar (400g)Fridge
Aldi£2.29In stockLidl£2.29In stockTesco£2.75In stockSainsbury's£2.85In stockAsda£2.49In stockMorrisons£2.65In stockAmazon—Not stocked
Chicken thighs (1.5kg)Freezer
Aldi£3.49In stockLidl£3.49In stockTesco£3.99In stockSainsbury's£4.25In stockAsda£3.75In stockMorrisons£3.95In stockAmazon—Not stocked
Sean's golden rules

Six habits that'll save you a fortune

1

Buy own-brand

The value tin of tomatoes cooks down exactly the same as the fancy one.

2

Cook once, eat twice (or four times)

Batch the one-pots and freeze portions — future you will be grateful at 9pm on a deadline day.

3

Frozen veg is your mate

Cheap, no waste, and just as good for you as fresh.

4

Beans, lentils & eggs

The cheapest proteins going, and they tick the healthy box too.

5

Cool leftovers fast, reheat piping hot

Fridge within an hour, and take extra care with rice.

6

A pinch of colour on every plate

Even a handful of frozen peas counts towards your five-a-day.