Meal plan – eating healthy

Spicy Bean Burritos

Transform your eating habits with these easy, cheap, quick and delicious recipes! Autumn is in full flow and you can really feel a drop in temperature, time to make some good wholesome food to pack in those vitamins and minerals to keep away the sniffles.

This week’s family meal planner includes chicken prawn laksa, pork chop with apple sauce, salmon flakes in a creamy sauce with tagliatelle, spicy bean burritos, quick tomato and chickpea soup, store cupboard pizza and spicy potatoes wedges. The approximate cost is just £29.05 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.

  • chicken and prawn laska
  • Chicken and prawn laksa: This Malaysian creamy main course soup is very easy to make, served traditionally with noodles or rice which is placed in the soup or served with mashed potatoes and finely chopped spring onions. Approx price: £7.11 or £1.77 per portion.

  • Pork chop with apple sauce meal plan
  • Pork chop with apple sauce: This recipe can be used as a Sunday dinner, and it is cooked in just 35 minutes. Serve with twice cooked potatoes, spring greens, gravy and of course our favourite traditional apple sauce. Approx price: £7.96 or £1.99 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.  You can flake leftover salmon and freeze until you need it for this recipe.  Add some fresh spinach leaves at the same time as the milk. Approx price: £4.48 or £1.12 per portion.

  • Spicy Bean Burritos meal planner
  • Spicy bean burritos: This recipe is one you’ll come back to cook time and time again. It’s filling, meatless (everyone should eat a meatless meal at least once a week) and delicious. Serve with quick tomato and chickpea soup for a delicious meal in no time. Approx price: £3.29 or 82p per portion.

  • Store-cupboard pizza meal plan
  • Store cupboard pizza: We all love a pizza, and this one is no exception. A thin scone base, topped with a very simple tomato sauce and cheese. You can use leftover bits and pieces from the kitchen like onions, ham, peppers and eggs. Serve with spicy potato wedges. Approx price: £6.06 or £1.51 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.