Meal plan – chicken week

easy tomato and bean soup

Don’t worry if you can’t buy organic or corn fed chickens, these aren’t more nutritious but do taste better and are well treated whilst they are alive. Don’t forget it is nearly impossible to know what parts of the chicken are used in processed chicken products like chicken nuggets or even commercial chicken sandwiches so always better to make your own.

This week’s family meal planner includes roast chicken and chicken chow mein with roast root vegetables bistro stew and herby dumplings, easy tomato and bean soup, lentil, potato and chickpea curry, mexican mince, salmon flakes in creamy sauce with tagliatelle and Cauliflower pasta gratin. The approximate cost is just £28.12 for a family of four! (price correct at time of publication – supermarket prices and offers may vary – exclusive of store cupboard staples). Links in our recipes will show you where to get the best deal.

  • 2 for 1 roast chicken and chow mein
  • Roast chicken and chicken chow mein with roast root vegetables: Cook once and get two meals! Meal 1: Roast Chicken – Serve with roast winter vegetables, roast potatoes and some green vegetables. Meal 2: Chicken Chow Mein – With the extra chicken, you can throw together this meal in a matter of minutes on day two. Approx price: £11.25 or £2.81 per portion

  • easy tomato and bean-soup
  • Easy tomato and bean soup: Make this soup with the freshly made chicken stock or commercial vegetable/chicken stock pots. Approx price: £1.13 or 28p per portion

  • lentil chickpea curry
  • Lentil, potato and chickpea curry: This quick and easy but delicious recipe uses up store ingredient – almost any cooked or raw leftover vegetables can be added when cubed. Approx price: £3.36 or 84p per portion.

  • mexican mince meal plan
  • Mexican Mince: Pack those proteins, minerals and vitamins by adding extra frozen vegetables into the mince. The natural yoghurt and egg sauce works well counteracting the sweetness of the baked beans. Approx price: £5 or £1.25 per portion.

  • Salmon flakes in creamy sauce with tagliatelle
  • Salmon flakes in creamy sauce with tagliatelle: This a great tasty recipe for using up cooked salmon or smoked salmon. Flake leftover salmon and freeze until you need it for this recipe. Approx price: £4.50 or £1.12 per portion.

  • cauliflower pasta gratin
  • Cauliflower pasta gratin: Your weekly green day – the day you avoid food waste and even save money. This meal can be made any time of the day and reheated when you’re relaxing in front of the telly. 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.


There is plenty of variety throughout the week, and each recipe is specially designed with a family and busy lifestyle in mind. None of the meals with take you long to prepare, and they will be ready for hungry tums to enjoy in no-time. Quite simply a yummy family meal planner that includes quick and easy recipes so you can plan ahead, use leftovers, get the nutrients you need and save money in the process.