Meal plan – hearty healthy meals


I can’t believe we are already a month into the New Year. Time is flying by. I hope you’re all seeing the results you wanted from your New Year resolutions. This week lets go for some good old hearty meals with grains and legumes.

This week’s family meal planner includes chicken, spinach and lentil casserole, chilli con carne and rice, sweet and sour green bean stir fry, poached haddock with cheese sauce and carbonara.  The approximate cost is just £23.26 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-spinach-and-lentil-casserole meal plan
  • Chicken, spinach and lentil casserole with cabbage and grated carrot. Start the week with a good hearty dinner, which has been adapted very slightly from a recipe scientist from Leather Head Food Research created as the healthiest meal on the planet. Choose skinless thighs and legs instead of the fillets making sure to cook a little longer. Alternatively if you are in a rush, slice each fillet into 4 or 5 pieces. Approx price: £5.69 or £1.42 per portion.

  • chilli con carne
  • Chilli con carne and rice: A classic almost one pot wonder meal. Perfect for budget conscious cooks and everyone wanting to eat well. Add more chilli powder or use a small fresh jalapeno chilli if you prefer a hotter bite. Serve with fresh or frozen vegetables or salad. Approx price: £4.89 or £1.22 per portion.

  • Sweet-and-Sour-Green-Bean-Stir-Fry
  • Sweet and sour, green bean stir fry with quinoa: Quinoa (keen-wah) is one of those miracle grains, high in protein, low in fat and easy to cook. Couscous can be used instead but does not have the same nutritional benefits and therefore would need to be served with a protein or nuts and seeds. Approx price: £4.63 or £1.15 per portion.

  • poached-haddock meal plan
  • Poached haddock with cheese sauce with baby potatoes and steamed veg: A traditional fish feast for the family. White fish is easily digested, low in calories and full of goodness. The cheese sauce is optional, why not make it parsley sauce for a change. Approx price: £5.27 or £1.32 per portion.

  • carbonara
  • Carbonara: Most the ingredients for Friday’s meal are available from your store cupboard. Effortless, cooking makes a great start to the weekend. Serve with your choice of vegetables or salad. Approx price: £2.78 or 69p 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.