Meal plan – affordable and tasty

fish chowder

Midweek mealtime panic over and extra money in your pocket. By using more of the basic ingredients like an extra tin of tomatoes in the curry, or more carrots and onions in the shepherd’s pie, you can cut down on the cost of the grocery shopping this week. Also try to cut down on portion sizes and reheat leftovers for lunch the next day – delicious, healthy and cheap.

This week’s family meal planner includes chicken korma curry, Shepherd’s pie, fish chowder, lamb koftas and pasta provencale.

  • korma curry
  • Chicken korma curry: This fragrant mild curry is a great family meal. The delicious flavour of the spices seep into the chicken and the turmeric in the curry paste also adds colour and health benefits.

  • Shepherds pie
  • Shepherd’s pie: Shepherd’s pie is always a favourite with every member of the family. Lamb goes much further when minced, however, when lamb is at its dearest, you can substitute a quarter of the lamb with brown breadcrumbs, beans or lentils. Serve with coleslaw.

  • chowder carosel
  • Fish Chowder: Full of nourishment. Keep small bags of frozen sea food in your freezer (these can be purchased in supermarkets and have a variety of seafood in them). Use haddock, salmon, cod, prawns, lobster or crab meat. Serve with chunks of brown crusty bread.

  • lamb koftas
  • Lamb Koftas: Traditional lamb koftas are simple meatballs with spices added to create Eastern flavours. Koftas can be made using pork, beef, turkey or chicken mince and are simple to make as well as delicious. Serve with spicy potato wedges and salad.

  • pasta provencale
  • Pasta Provencale: A simple, inexpensive vegetarian dish. Choose any pasta from bows to macaroni or maybe even fettuccine (ribbon pasta).  This fusion of Italian and French cuisine is made in minutes and tastes delicious. Omit the cream and replace with natural yoghurt, or even cream cheese mixed with enough water to make a cream consistency.

  • meal planner stress free
  • Download this week’s shopping list here for free.

    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

All the meals included in our weekly family meal planners are child friendly and provide nutrients from each of the food groups (proteins, carbohydrates, fats, vitamins and minerals).

More family meal planners

Every week, Sian from puts together five quick and easy recipes for our week’s family meal planner. You can choose to make them on whichever day of the week suits you best. She also puts together a shopping list that you can download for free and print out to take with you to the supermarket.