Healthy & Easy Meal Prep on a Budget **BREAKFAST EDITION** 

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Healthy & Easy Meal Prep on a Budget (Breakfast Edition)
■ Ingredient/shopping list & prices:
■ Unsweetened almond milk: £0.89 (Aldi)
■ Chia seeds: £1.25 (Aldi)
■ Vegan Protein: £34.99 for 2.5kg (Bulk Powders)
■ 1kg rolled oats: £.160 (Tesco)
■ Fruit & nut mix: £1.19 (Aldi)
■ Turkey bacon: £1.79 (Aldi)
■ English muffins: £0.42 for a pack of 4 (Aldi)
■ 6 large eggs: £0.90 (Aldi)
■ Cheese slices: £1.00 (Asda)
■ Light Mayo: £1.50 (Asda)
To calculate the cost of each pot or muffin individually, I worked out what proportion of the total amount I had and then calculated the price based on that. For example, if 1kg oats cost me £1.60, and each overnight oats pot used 70g, that's 0.07 of the total amount. So the cost is equal to £1.60 x 0.07 (around 11p) for the oats used. I then did the same for all the other ingredients and added it up.
Total cost of overnight oats pot before any toppings: £0.57
Total cost of overnight oats pot with fruit & nut mix: £0.67
Total cost of egg & turkey bacon muffin: £1.07
Total cost of egg & turkey bacon muffin with cheese: £1.20
■ Total amounts used for 6 overnight oats pots:
- 420g rolled oats (70g each pot)
- 1L almond milk
- 120g vegan protein
- 30g chia seeds (5g per pot)
- 150g fruit & nuts (25g per pot)
■ Total amounts used for turkey bacon & egg muffins:
- 7 muffins
- 7 eggs
- 140ml egg whites
- 14 turkey bacon rashers
- 42g light mayo (around 3g spread on each half)
Macros/calories for porridge pot without toppings:
23g protein
11g fat
44g carbs
388 kcals
■ Macros/calories for porridge pot without toppings:
25g protein
16g fat
57g carbs
492 kcals
■ Macros/calories for turkey bacon & egg muffins:
31g protein
9g fat
30g carbs
324 kcals
■ Macros/calories for turkey bacon & egg muffin including cheese slice:
37g protein
13g fat
30g carbs
386 kcals