SHOPPING LIST: Smashed Chickpea and Carrot Wrap (1 portion)
Meal Plan 3, Thursday lunch (budget, vegetarian)

[ ] 1 wholemeal tortilla wrap (buy a pack; Saturday uses another)
[ ] 1 tin chickpeas (400 g). You need half
[ ] 1 carrot
[ ] 40 g plain Greek-style yoghurt
[ ] Ground cumin (1/2 tsp)
[ ] Salt
[ ] Black pepper

Cupboard check: cumin, salt and pepper are probably already at home.
Leftovers: half a tin of chickpeas. Keep it in a covered container (not the open tin) in the fridge for tomorrow's chowder.