Meal plan – balanced diet

vegetarian curry

As with every week, ensure that your family gets a healthy balance of all food groups at each dinner – my family share a veggie day, a red meat day, a white meat day, a fish day and as always a green (leftover) day. Lots of good value meals in this week’s meal plan.

This week’s family meal planner includes vegetarian curry, homemade meatballs in tomato sauce, Mexican chicken stew, fish chowder and cauliflower pasta gratin. The approximate cost is just £25.40 for a family of four! (price correct at time of publication – supermarket prices and offers may vary). Links in our recipes will show you where to get the best deal.

  • vegetarian-curry meal plan
  • Vegetarian curry: A medley of vegetables and chickpeas, all really good value at the moment. Keep the rest of the cauliflower for the gratin later on in the week. Approx price: £6.66 or £1.67 per portion.

  • meatballs meal plan
  • Homemade meatballs in tomato sauce: I stress the word homemade when it comes to any meat product. To save money, reduce meat and add a filler like breadcrumbs or perhaps a tin of drained black beans, chickpeas or even cooked and cooled couscous. Approx price: £2.81 or 70p per portion.

  • mexican chicken stew
  • Mexican chicken stew: Use thigh chicken pieces rather than fillets to reduce the cost of this meal. Delicious either way. Approx price: £8.33 or £2.08 per portion.

  • chowder carosel
  • Chowder (mixed fish): Delicious, creamy chowder. Frozen fish is cheaper and just as nutritional. Approx price: £4.72 or £1.18 per portion.

  • cauliflower pasta gratin
  • Cauliflower pasta gratin: Cheap, cheerful and delicious. Use up the rest of the cauliflower from this week’s curry. Approx price: £2.88 or 72p per portion.

  • 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.