Meal plan – healthy eating


There’s no big secret to eating healthily – cut out processed foods, go wholesome, buy fresh food and only get in what you need. A shopping list is also critical to the game plan.

We’re talking wholegrains, proteins and vegetables served at every meal. In fact half the dinner plate should be made up of fruit and veg. But it needn’t be hard work – our meal planner takes the hassle out of cooking by providing you with healthy recipes that are quick, easy and delicious. They’re good value for money, too!

This week’s family meal planner includes chicken madras curry, chickpea burger, easy chicken chow mein, fish cakes and bolognese.

  • chicken madras curry meal plan
  • Chicken madras curry: Use half of the pre-poached chicken for this dish. The curry spices and flavours have health benefits too – especially turmeric, which research suggests may help boost the immune system. (As if you needed an excuse for curry!)

  • chickpea-burgers meal plan
  • Chickpea burger with warm pitta bread and tomato chutney: Chickpeas are low in fat, high in dietry fibre, so good for the gut. They also help reduce cholesterol and the risk of heart attacks.

  • chicken-chow-mein meal plan
  • Easy chicken chow mein: Use the rest of the poached chicken for this dish. The peppers in this recipe are full of antioxidants, helping to keep cells healthy. Add further nutrients with a couple of handfuls of spinach too.

  • salmon fish cakes
  • Salmon fish cakes: Oily fish like salmon or tuna provide a good source of Omega 3 which cannot be made in the body. It’s great for brain cells, helping concentration and memory. Also good for joint paint and inflammation. Serve with salad.

  • bolognese
  • Bolognese, spinach and pasta: Lean beef is a good source of protein and iron. Wholewheat pasta is a better source of carbohydrate for energy, and celery also adds to the nutritional value of this dish.

  • 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.