July family meal planner 3 – lovely leftovers

family eating a meal

family eating a mealDid you know that everyday we throw away money disguised as food waste, for example, in the UK, 4 million apples a day are thrown out!! If you have thrown out more food than you want to there are a few steps you can take to save money. The secret is not to be impulsive in the supermarket or even guess what food the family might eat during the week.


About our family meal planner
This week’s family meal planner
Shopping list

The solution, if you want more money in your pocket every week, is to:

1. Plan 5 main meals
2. Take a list when grocery shopping
3. Never shop when you’re hungry

I’m hoping that you will try my meal plan this week. Pork is reasonably cheap at the moment, use up the leftovers for cold meat salad or sandwiches at lunch time. Should you be close to throwing out apples, turn them into apple sauce, desserts or cakes.

About our family meal planner

All the meals included in our child friendly meal planners for the week form part of a daily balanced diet, and will give you plenty of nutrients from each of the food groups (proteins, carbohydrates, fats, vitamins and minerals), says Sian.

You’ll find included in the recipes plant and animal protein such as white meat, fish, red meat and eggs. Plus on the meatless day there is cheese, chickpeas, seeds and nuts. Sian says the secret to low-cost, stress-free healthy meals is to plan ahead to make sure you have the correct ingredients in the right amount in your kitchen ready cook.

Each week, Sian creates five easy recipes for the week’s family meal plan. You can decide when to make them, on whichever day suits you best. She also gives you a shopping list (below) that you can print and take with you to the supermarket.

This week’s family meal planner

Shopping List

To reduce your food shopping costs, check your fridge , freezer and store cupboards before you go shopping.

Meats and fish

Chicken fillets – 3 – 4
Lamb mince – 250g
White fish (boned and skinned) – 500g
Pork tenderloin – 1 – 2 kg

Dairy and eggs

Eggs – 2
Natural yoghurt – 8 tbslp
Fromage frais – 1 tblsp (Low fat) (use natural yoghurt if you prefer)
Cream cheese – 2 tblsp
Flora green or butter – 3 tbslp

Fresh vegetables and fruit

Apples – 3
Bananas – 4
Orange – 1 (for zest and rind)
Cherry tomatoes – 8
Mixed lettuce leaves – 1 bag
Rocket – 1 Bag
Carrot – 7
Cucumber – 150 g
Garlic Clove – 10
Parsnips – 6
Broccoli – 450g (1 and a half)
Celery – 1 Stalk
Courgette – 1
Sweet green pepper – 1
Sweet red pepper – 1
White mushrooms – 100g
Walnuts – 30g

Bottles and cans

Sparkling water (small bottle)

Herbs and spices

Fresh rosemary – 3 sprigs

Stored veg

Garlic puree/paste 2 tsp
Onions – 6
Potatoes – 6
Baking potatoes – 4

Baked goods

Breadcrumbs – 50 g

Dried goods

Basmati – 2 cups
Baking powder – 2 tsp
Cornflour – 1 tblsp
Plain white flour  – 10 tblsp
Self raising flour – 100g
Brown sugar – 4 tblsp
Caster suger – 50g
Beef stock – 300 ml
Red lentils – 3 tblsp
Grated parmesan – 1 tblsp
Pasta – 60 g

Herbs and spices

Coriander – 1 tsp
Paprika – 1 tsp
Turmeric powder ½ tsp
Oregano – Pinch
Curry paste – 4 tsp
Cajun spice – 2 tsp
Basil – 1 tsp

Cans and bottles

Olive oil – 4 tblsp
Sun-dried tomatoes – 3
Chickpeas (1 can) – 400g
Coconut milk – (two can) 800 ml
Chopped tomatoes – (one can) – 400 g
Sweet chilli sauce – 2 tblsp
Fish sauce – 2 tsp
Soya sauce – 2 tblsp
Marmalade – 2 tblsp

Sian is a home economist with over 25 years experience as a secondary school teacher and now running her own private cookery school with a focus on meal planning. After years of seeing people struggling to provide healthy meals everyday for their families, she created her own meal planning system at Siansplan.com.