Special Needs Grant $50 Shopping List 7 Day Meal Plan Foodbank Can


7 days for 1 person


Nutragrain or some other fortified cereal and milk

½ cup of tinned fruit

1 piece of toast with peanut butter


A tin of Baked beans, spaghetti or soup with toast (the microwave station on campus is near Union Grill).


2 x Dahl on Rice, 2 x Pasta spirals in tomato sauce or 2 x Tuna Couscous, 1x Rice Risotto


2 minute noodles, nut bars and fruit


Tuna with couscous

Half a cup of tinned corn
1 carrot diced
Half head chopped finely broccoli
1 cup of couscous
1 tin of tuna
Lemon Pepper seasoning to taste

Put carrots in a sauce pan with water and bring to boil. Leave 1 cup of water and the carrots in the saucepan. Take off the element, add the broccoli and couscous; put lid on and leave until couscous is ready (about 3 minutes). Finally fluff with a fork, add drained tuna and season to taste.

Chick pea Sunflower and Apricot Couscous

1 tin of chick peas drained
2 Tablespoons of sunflower seeds
½ cup of dried apricots – soaked for 30 mins and chopped small
1 cup couscous
2 Tablespoons oil

Dry roast sunflower seeds in a frying pan. Take off heat. If you have Tamari or soy sauce slurp in some and stir quickly otherwise they clump together. Fry onion in a liberal amount of olive oil (so the cous cous doesn’t end up dry). Cook couscous to directions on the pack. Mix into the couscous the seeds, apricots, onions.

Yellow Split Pea Dhal with Cabbage and Rice

1 cup yellow split peas
2 cups water
1 sachet turmeric mix
1 sachet cumin mix
1 cup of uncooked rice

Put rice on to cook – see directions on back of rice bag. In a large pot, place the peas and water, and bring to a slow simmer. Add the turmeric sachet mix and cover. Allow to cook for at least 20 minutes, stirring occasionally. In a large frying pan, heat the onion, and cumin mix (add a little water if you do not have margarine, oil or butter to fry the onion in). Cook for 4-6 minutes, until onion is soft. Add the onion and spices to the split peas, and allow to simmer for at least 5 more minutes. Serve hot with rice and shredded cabbage sautéed in oil with black pepper.

Pasta Spirals in Tomato sauce Wilted Spinach

½ packet of pasta
1 tin of whole or crushed tomatoes
1 onion
1 sachet of Italian herbs
1 bunch of spinach
Grated cheese

Chop the onion. Wash the spinach and tear into large pieces. . Put the spinach into the colander where you will be draining the pasta. Half fill a big pot with water and bring to boil. When water boils, add pasta and cook for 7 minutes or there about. Sauté the onion, herbs and garlic in pot. Add the tin of crushed or whole tomatoes. Add the cooked pasta and wilted spinach. Mix to coat the pasta with sauce. Serve with grated cheese on top.