M&S Exmouth Royal Avenue Foodhall · 14 August 2026

Two lunches a week, and nothing left over

Every serving is sized so each pack divides exactly — finished the same week, or lasting a whole number of weeks. No half-packs, no guessing, same shop every time.

Per lunch £3.59 6 lunches a week

Loaded Chicken & Cheese Potato Salad £3.31 1120 kcal · 63g protein

Gammon Ploughman's Potato Salad £3.87 1175 kcal · 72g protein

Weekly food cost £21.54 ingredients consumed

What each lunch is made of

Quantities are what you buy; cooked weights follow where they differ. Cost is that ingredient's share of its pack.

Loaded Chicken & Cheese Potato Salad

3 lunches a week

Component	Per lunch	kcal	Protein	Cost
Salad Potatoes boiled, cooled	380g	277	5.3	£0.55
Skinless and Boneless Chicken Thigh Fillets pan-fried in dripping	167g→ 120g cooked	258	31.5	£1.67
British Extra Mature Cheddar grated / crumbled	80g	333	20.3	£0.49
Authentic Greek Yogurt dressing base	67g	89	4.3	£0.35
British Beef Dripping for frying (already in the house)	15g	134	0.1	£0.00
Whole Cucumber diced	80g	11	0.8	£0.13
Celery sliced	70g	7	0.3	£0.10
Dijon Mustard dressing / at the table	5.4g	9	0.4	£0.03
Per lunch		1120	63g	£3.31

63g carbs · 67g fat · £9.93 for the week

Every ingredient

Skinless and Boneless Chicken Thigh Fillets£1.6750%
Salad Potatoes£0.5517%
British Extra Mature Cheddar£0.4915%
Authentic Greek Yogurt£0.3510%
Whole Cucumber£0.134%
Celery£0.103%
Dijon Mustard£0.031%

Without the meat — the chicken is £1.67, 50% of the lunch on its own

Salad Potatoes£0.5533%
British Extra Mature Cheddar£0.4930%
Authentic Greek Yogurt£0.3521%
Whole Cucumber£0.138%
Celery£0.106%
Dijon Mustard£0.032%

Calories 1120 kcal, clears your 900 kcal floor · Protein 63g, clears your 50g floor

Sized to clear a calorie floor rather than stay under a ceiling — the generous cheese and potato are deliberate.

Grate the cheddar rather than cubing it — distributed through the whole container, 40 g tastes like far more.

Boil the potatoes whole or halved in salted water until just fork-tender. Drain and let the steam escape before chilling, so they hold structure.
Season the thighs with salt and pepper, pan-fry in beef dripping until well browned and cooked through. Cool, then chop. The browning is what carries the flavour when eaten cold.
Mix the dressing: Greek yogurt, Dijon, a squeeze of lemon, salt, pepper. Keep it punchy — the potatoes dilute it.
Combine potatoes, chicken and chopped veg with the dressing, then fold the grated cheddar through.

Gammon Ploughman's Potato Salad

3 lunches a week

Component	Per lunch	kcal	Protein	Cost
Salad Potatoes boiled, cooled	287g	209	4.0	£0.41
British Outdoor Bred Pork Unsmoked Gammon cooked as a joint, chilled	125g→ 85g cooked	152	22.4	£0.88
British Extra Mature Cheddar grated / crumbled	103g	430	26.2	£0.64
British Free Range Medium Eggs hard-boiled	2 eggs	131	12.6	£0.44
4 Royal Gala Apples whole	1 apples	112	1.2	£0.40
Whole Cucumber diced	87g	12	0.9	£0.14
Celery sliced	80g	8	0.4	£0.11
Cherry Tomatoes quartered	117g	30	1.3	£0.32
Iceberg Lettuce leaves	133g	15	1.6	£0.24
Classic Ploughman's Chutney at the table	25g	38	0.2	£0.11
Dijon Mustard dressing / at the table	10g	17	0.7	£0.05
Pickled Onions at the table	29g	20	0.4	£0.13
Per lunch		1175	72g	£3.87

90g carbs · 57g fat · £11.62 for the week

Every ingredient

British Outdoor Bred Pork Unsmoked Gammon£0.8823%
British Extra Mature Cheddar£0.6416%
British Free Range Medium Eggs£0.4411%
Salad Potatoes£0.4111%
4 Royal Gala Apples£0.4010%
Cherry Tomatoes£0.328%
Iceberg Lettuce£0.246%
Whole Cucumber£0.144%
Other (4 items)£0.4111%

Without the meat — the gammon is £0.88, 23% of the lunch on its own

British Extra Mature Cheddar£0.6421%
British Free Range Medium Eggs£0.4415%
Salad Potatoes£0.4114%
4 Royal Gala Apples£0.4013%
Cherry Tomatoes£0.3211%
Iceberg Lettuce£0.248%
Whole Cucumber£0.145%
Pickled Onions£0.134%
Other (3 items)£0.289%

Calories 1175 kcal, clears your 900 kcal floor · Protein 72g, clears your 45g floor

The cheese is the point of a ploughman's, and it carries the calories.

Chutney and mustard live permanently in the work fridge — add them at the table so you can vary the combinations rather than dressing everything the same.

Cook the gammon joint once at the weekend, cool completely, then cut into thick strips or small chunks.
Boil the potatoes until tender but firm and cool completely. These stay plain — the chutney, mustard, cheese and gammon do the seasoning.
Hard-boil the eggs, cool, peel and halve.
Crumble the cheese over the whole container rather than cubing it, for flavour in every forkful.
Pack the apple whole and eat it alongside — no browning, stays crisp.

The shopping

The first shop covers the first cook-up completely, so the next day's lunch is makeable from one trip. The rest waits until the day before it is cooked. The date shown is the earliest use-by or best-before you can accept — check it at the shelf edge, because a short-dated pack breaks the plan.

Open the live shopping list → Hosted on the Pi and rebuilt from live M&S prices — tick it off on your phone in the shop. This report is the plan; that page is the one you actually carry.

Friday 14 August for the ploughman's cook-up

British Outdoor Bred Pork Unsmoked Gammon1 kg · code 00082396date to Tue 1 Sep£7.00
Skinless and Boneless Chicken Thigh Fillets500 g · code 29304806date to Thu 20 Aug£5.00
British Extra Mature Cheddar550 g · code 29056408date to Thu 20 Aug£3.40
2 x Salad Potatoes1 kg · code 00643016date to Mon 17 Aug£2.88
British Free Range Medium Eggs696 g · code 00018616date to Thu 27 Aug£2.64
4 Royal Gala Apples800 g · code 00424851date to Sat 22 Aug£1.60
Pickled Onions350 g · code 29024575ambient jar, any date£1.56
Classic Ploughman's Chutney305 g · code 00738187ambient jar, any date£1.36
Authentic Greek Yogurt200 g · code 00057905date to Thu 20 Aug£1.04
Cherry Tomatoes350 g · code 00875677date to Thu 20 Aug£0.96
Dijon Mustard185 g · code 00738460ambient jar, any date£0.92
Whole Cucumber500 g · code 00901383date to Thu 20 Aug£0.80
Iceberg Lettuce400 g · code 00900706date to Thu 20 Aug£0.72
Celery450 g · code 00640046date to Thu 20 Aug£0.64

14 items£30.52

The week

Sat 15 AugGammon Ploughman's Potato Saladcooked that morning
Sun 16 AugGammon Ploughman's Potato Saladday 2 of the batch
Mon 17 AugGammon Ploughman's Potato Saladday 3 of the batch
Tue 18 AugLoaded Chicken & Cheese Potato Saladcooked that morning
Wed 19 AugLoaded Chicken & Cheese Potato Saladday 2 of the batch
Thu 20 AugLoaded Chicken & Cheese Potato Saladday 3 of the batch

The cook-ups

Two sessions. Everything in order, with the quantities this plan actually buys.

Saturday 15 August — Gammon Ploughman's Potato Salad ×3

Gammon on first — it takes the longest and everything else fits around it. Cover the whole 1 kg joint with cold water, bring to the boil, skim the scum off, then simmer covered for 70 minutes.
While it simmers: halve any potato bigger than an egg. Boil 860g in salted water 15-18 min until a knife slides in with slight resistance. Drain, leave in the colander 5 min to steam dry, then spread on a tray to cool.
Eggs: 6 eggs into boiling water for 9 minutes, straight into cold water. LEAVE THEM IN THE SHELL — they keep far better and peel when you pack.
Take the gammon off the heat and let it cool IN its liquid for 30 min, then lift out and fridge until cold. Do not cut it warm; it shreds and dries.
Cut the cold joint into thick strips and weigh into 8 portions of 85 g. Four into this week's boxes, four bagged flat into the FREEZER — the pack was frozen once already so it cannot go back in raw, but cooked is fine.
Box up 4: 250 g potato, 85 g gammon, 2 eggs still in shell, 60 g cheddar crumbled (not cubed), 88 g cherry tomatoes WHOLE, 69 g cucumber diced, 68 g celery in sticks.
NOT now: lettuce, apple, chutney, mustard, onions. Those go in each morning.

Tuesday 18 August — Loaded Chicken & Cheese Potato Salad ×3

Potatoes first: boil 1140g in salted water 15-18 min, drain, steam dry 5 min in the colander, spread out to cool. They must be cold before dressing or the yogurt splits.
Chicken: pat 500g of thigh fillets dry, season both sides with salt and pepper. Get 45g of dripping properly hot in a heavy pan.
Fry in two batches, 6-7 min the first side without moving them, 4-5 min the second, until deeply browned and 75 C in the middle. Crowding the pan steams them and you lose the browning that carries the flavour cold.
Rest 10 min, cool completely, then chop into bite-sized pieces.
Dressing: the whole 200g pot, 16g of Dijon, a good squeeze of lemon, salt and plenty of black pepper. Make it too punchy — the potato flattens it.
Dice 240g of cucumber and 210g of celery FRESH today, not on Sunday.
Combine potato, chicken and veg with the dressing, then fold 240g of grated cheddar through so it is distributed rather than sitting in lumps.
Box up 3.

The shopping list

Buy the first list every week. The second list is jars and packs that span several weeks — buy them when they run out.

Every week

2 × Salad Potatoes 1 kg · code 00643016 · £0.14/100g In stock £2.88
1 × Skinless and Boneless Chicken Thigh Fillets 500 g · code 29304806 · £1.00/100g In stock £5.00
1 × British Extra Mature Cheddar 550 g · code 29056408 · £0.62/100g In stock £3.40
1 × Authentic Greek Yogurt 200 g · code 00057905 · £0.52/100g In stock £1.04
1 × Whole Cucumber 500 g · code 00901383 · £0.16/100g In stock £0.80
1 × Celery 450 g · code 00640046 · £0.14/100g In stock £0.64
1 × Cherry Tomatoes 350 g · code 00875677 · £0.27/100g In stock £0.96
1 × Iceberg Lettuce 400 g · code 00900706 · £0.18/100g In stock £0.72

Weekly subtotal£15.44

Occasionally

1 × British Outdoor Bred Pork Unsmoked Gammon 1 kg · code 00082396 · £0.70/100g In stock1 pack per 8 ploughman's £7.00
1 × British Free Range Medium Eggs 696 g · code 00018616 · £0.22 per egg In stock1 pack per 6 ploughman's £2.64
1 × 4 Royal Gala Apples 800 g · code 00424851 · £0.40 per apple In stock1 pack per 4 ploughman's £1.60
1 × Classic Ploughman's Chutney 305 g · code 00738187 · £0.45/100g In stock1 pack per 12 ploughman's £1.36
1 × Dijon Mustard 185 g · code 00738460 · £0.50/100g In stock1 pack every 4 weeks £0.92
1 × Pickled Onions 350 g · code 29024575 · £0.45/100g In stock1 pack per 12 ploughman's £1.56

When they run out£15.08

First full shop£30.52

After the first shop you hand over £15.44 in a typical week, and the jars and blocks work out at a further £6.11 a week as they run down — which is where the £21.54 of food actually eaten each week comes from.