By planning your weekly meals before hitting ­the supermarket, you can save pounds on your usual shopping bill.

In Tuesday’s Daily Mirror, we are giving away free Change4Life ­Supermeals mealplanners packed with nutritious recipes that feed a family of four for a fiver or less, plus loads of tips on healthy eating on a budget.

We asked three families to ditch their usual weekly eating habits and test recipes in the mealplanner, which is also free from Asda.

Here they reveal how much they saved by banishing junk ­food and cooking Change4Life’s ­cheap and healthy meals.

NAOMI POOLE

Cleaner, 33, lives in Wedmore, Somerset, with son, ­Dennis, 14.

She says: “The Change4Life recipe book has totally changed the culinary routine of our household.

“I was terrible when it came to ­shopping, I’d always get attracted by the snack aisle. If I went in to buy a pint of milk and some eggs I would come out with chocolate bars, cereal bars, crisps, Coke, cakes and biscuits.

“On top of that I was ordering sweet and sour chicken from the local Chinese and big pepperoni pizzas. Thanks to Change4Life I’ve learned to think about what to buy in advance. I’ve saved £25 a week on takeaways.

“Dennis loves the pitta bread pizza recipe – it’s so quick and easy. I haven’t lost any weight but I do feel so much healthier now. Choosing fruit instead of biscuits is so much better for my body, I’m sure.”

Recipes Naomi cooked from Change4Life Supermeals

Perfect pasta with tomato sauce
Quick pitta pizzas
Sensational spaghetti bolognese
Pork with apple and celery
Beef stew
Sunday roast
Hearty vegetable soup (made from leftover roast vegetables)

Naomi’s typical weekly shop before

Flavoured water 99p
Cashew nuts £1.39
Pistachios £1.25
Chewits 99p
Salted cashews £1.29
Kit Kats 98p
Twiglets 49p
Cheeslets 69p
Madras sauce 49p
Cheese puffs 69p
Bacon rashers 69p
Easy cook rice 99p
Soft liquorice £1.78
Pasta 79p
Apples £1.79
Curry sauces £1.29
Toffee biscuits 59p
Jam and cream cake 49p
Carbonara sauce 99p
Naan bread 49p
Poppadoms 79p
Mango chutney 99p
Chilli cooking sauce 79p
Sweet chilli sauce 79p
Crunchy Nut Cornflakes, Kenco, teabags £4.50
Cupcakes £3.15
Takeaway portion of chips, chicken with curry sauce and a bottle of Cherry Coke £11.90
Sponge cake £2
Takeaways £25

Total: £69.05

Naomi's weekly shop with Change4Life recipes

Beef mince, meatballs, diced steak £10
Pork chops £5.53
Celery 99p
Potatoes £1.98
Red onions 35p
Red kidney beans 92p
Apples £1.03
Minced beef £1.30
Spaghetti 25p
Pitta breads 55p
Apple juice 89p
Pasta 89p
Tomato puree 96p
Tomatoes 38p
Sweetcorn 65p
Cheese & onion roll 65p
Salad £1.89
Mushrooms 89p
Mozzarella 89p
Onions £1.25
3 x crisps £3
Chicken Pasta £1.55
Duck wrap £2.40
2 x butter
croissant £1.40

total: £40.59

ADAM CZALCKI

25-year-old builder from Sutton Coldfield, West Mids, lives with his girlfriend Natasha Emmerson, a 22-year-old office worker.

He says: “We have such busy lives and it’s always too easy when you get home from work to order a takeaway curry or a huge pizza, or just whack some ready meals from the ­supermarket into the microwave.

“We would often go to the fish and chip shop, too, or to Subway. We were not just wasting a lot of money, we were also eating an unhealthy diet before we tried this new way of doing things.

“We were asked to keep a food diary, noting what we buy and checking the receipts to see how much we had spent. It was such a shock to realise how much money we were wasting on food that ended up in the bin.

“Having to plan our meals and our shopping opened our eyes. It’s not just healthier, it was also good for our relationship because we started cooking together.

“Before I was having Red Bull for breakfast and then, because I was hungry, I would have a big lunch, maybe a huge baguette and chocolate brownie, then come home and have something very filling for my dinner – more often than not a supermarket lasagne or fatty takeaway.

“Now I plan a proper breakfast of cereal, fruit and yoghurt. It means I’m less likely to snack because I’m eating a much bigger and more rounded meal in the morning, which I didn’t before.

“It’s given me a lot of energy. I ­already went to the gym so putting on weight wasn’t an issue, but now I know that I’m eating less saturated fat, which is good for my heart.”

Recipes Adam cooked from Change4Life Supermeals

Haddock with cheese and ­tomato topping
Ten-minute chicken noodles
Sensational spaghetti bolognese
Sweet and sour chicken
The best chilli con carne
Tuna and sweetcorn pasta
Sunday roast

Adam’s typical weekly shop before

2 pizzas from Domino’s £22.48
2 x Pain au raisin £1.69
2 cartons of Innocent Smoothie drink £5.00
Uncle Ben’s Rice Time £1.99
Aunt Bessie’s Apple Crumble £2.09
Shreddies £2.39
Co-op Peeled Sprouts £1.00
Buxton Still Water 86p
Trimmed Green Beans £1.15
Beef Joint (no fat) £7.08
Dolmio PastaVita £1.99
Co-op Mint Sauce £0.75
2 x cans of Red Bull energy drink £2.90
Sweet Salad £1.00
Garden Salad Bowl £2.00
Horlicks Malt Drink £2.79
Chocolate and Vanilla Cheesecake £1.75
Diced chicken £2.40
2 x bottles of Coca-Cola (2 litre bottle) £3.00
2 pints of semi-skimmed milk 89p
Puff pastry mince pie £1.00
Carrot, broccoli and cauliflower £1.00
Trimmed Green Beans £1.00
Salmon en croute £3.00
Hunters Chicken £3.00
Lurpak Lighter £1.72
Co-op crusty roll 35p
White cheddar cheese £2.11
Chicken sandwich £1.64
Can of Coca-Cola 62p
Mattesons Chicken Bites 36p
Pepperami 44p
1 fish finger sandwich £3.00
Can of Coca-Cola 50p
Good Boy Choc drops £1.99
Tarte Citron £3.50
Co-op Watercress 75g £1.00
Spinach and ricotta pasta £1.54
1 x McDonalds Big Mac £2.94
1 medium Coca-Cola £1.05
Slimline Tonic Water £1.28
Salted Doritos £1.79
Sweet Salad £1.00
Box of Mr Kipling Festive Bakewell Tarts £2.00
Cod, pea & mint fishcakes £2.69
Smoked salmon £4.00
Minstrels pouch £1.50
Maltesers pouch £1.50
Houmous dip £1.00
Sour cream & chive dip £1.00
Doritos Mild Salsa £1.98
1 lemon 30p
2 x Pain au Chocolat £1.29
2 limes 70p
1 bottle Gordon’s Gin £11.00
TOTAL: £129.99

Weekly shop with Change4life recipes

Co-op skimmed milk 89p
Fresh parsley £1.30
Whole chicken £5.00
Frozen garden peas £1.19
Horseradish sauce £1.38
Extra mature cheddar £2.29
Baby carrots £1.65
Cod fillets x4 £4.78
Savoy cabbage 79p
Continental chocolates £4.75
2 x Cinammon Swirl £1.49
Maris Piper Potatoes £1.75
Bisto Reduced Salt Gravy Granules £1.09
Mature cheddar £2.29
Peas/corn £1.90
Quavers £1.51
Toastie bread £1.39
Tomatoes £1.00
Cream & Jam Sponge £2.20
Tomato Puree 59p
Bakewell Slices £1.00
Country Slices £1.00
Haddock £2.95
Egg noodles £1.00
Chicken £4.00
Crusty rolls x 2 70p
Soy sauce £1.29
Prawn Crackers £1.35
Fosters Lager £3.50
Lettuce £1.00
Mr Kipling Slices x 2 £2.00
Coca-Cola £3.35
Trimmed Green Beans £1.00

total: £63.37

ERIC CHAMBERS

Post Office worker, 46, from Forest Hill, South East London, lives with wife Suzanne, 40, a dental nurse manager, and 15-year-old twin daughters Jasmine and Olivia.

He says: “I always thought I was a healthy eater because I do the cooking and Suzanne persuaded me to cook some dishes from a slimming course she went on.

“But when I was asked to write a food diary the reality hit me. I recently started working nights, and I have to admit I had been buying McDonald’s burgers and supermarket ready meals.

“Over the course of the week, when we tried the Change4Life recipes, I was really impressed. They are simple but you can add to them.

“And having a shopping list stopped me from being tempted to buy something I shouldn’t. If you’re on a budget these meals are easy and save you a lot.”

Recipes Eric cooked from Change4Life Supermeals

Sweet and sour chicken
Easy vegetable curry
Fabulous fish pie
The best chilli con carne
Tuna and sweetcorn pasta
Sunday roast

Eric’s typical weekly shop before

Chicken fillet portions £4
Farfalle pasta 89p
Smoked back bacon £4
Red pepper 72p
Rocket £1
Tomatoes 38p
Mixed peppers £1.50
Parsnips 24p
Clementines £3
Salmon fillet £6
6 x kiwis £1.25
Cucumber 40p
Carrots £1
Baking potatoes £3.14
Mullerlight 61p
Sugar £1.99
Soured cream £1.10
Creme fraiche £1.10
Yoghurt £1.20
Chicken soup £2
Yellow Thai soup £2
Breadstick 50p
Granary rolls 80p
2 x Kingsmill rolls 95p
7 x Options Hot
Chocolate £2.10
5 x Curly Wurly £1.28
2 x Maltesers pouches £2
2 x Breakaways £3.10
2 x Rich Tea biscuits £1.08
Ryvita 90p
2 x multipacks crisps £3.04
2 x packs mini naans £3.98
Salmon fishcakes £4
Diced beef £4
Chicken thighs £2
Bananas 41p
Mushrooms £1
Leeks £2
Onions £1
Blueberries £6
Poppadoms £1.79
3 x Quorn mince £8.91
Basmati rice £7
Baked beans £1.53
Tuna £4
2 x Flora Buttery £3.90
Southern Fried Chicken £3
Cereal bars £1
2 x low-fat cheese spread £2
8 x Ski yoghurts £3
Crumpets £1.70
Skimmed milk £1.99
Semi-skimmed milk £1.99
Mulle Rice 61p
Mullerlight 61p
Shreddies £1.99
Mullerlight 61p
4 x carvery meals £40
Carrots,cabbage Charlotte potatoes, Hollandaise sauce £3.78

total: £175.27

Weekly shop with Change4Life recipes

Lemonade £1.89
White wine £4.31
4 x Shloer £4
Merlot £1.69
Cod fillets £4
Chicken fillets £4
Robinsons squash £2.96
Skimmed milk £1.90
Semi-skimmed milk £1.90
Shortbread 90p
Duck fat £2.32
Coconut milk £1.99
Apple lattice £1.10
Breaded fish fillets £1.99
Baked beans £1.48
Raspberry jam puddings £1.75
Honey Nut Shreddies £1.99
Lemon slices £1
2 x Cheddar £8.98
2 x packs of wholemeal rolls £1.90
Pastrami £4
Seeded bread £1.40
Rocky biscuits £1
Strawberry yoghurt £2.40
Red grapes £2.47
Eggs £2.99
Chicken slices £1.89
Mullerlight 61p
Muller Rice 61p
Double cream 65p
Beck’s beers and a loaf of bread £11

total: £81.07