My head was totally wrecked when I read that calories from refined sugar found in many pre-prepared foods like bread, breakfast cereals and yoghurts are 11 times worse for causing diabetes than general calories from fresh wholesome foods. Thankfully we have a choice. We can choose to control what our families eat and leave ready-made meals and proceeded foods on the supermarket shelves.
This week’s family meal planner includes turkey, bean and veg stew, falafel and sweet pepper salad, chicken and broccoli sweet chilli stir fry, Mexican mince and breaded fillet fish fingers. The approximate cost is just £20.90 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.
Turkey, bean and vegetable stew: An easy start to the week. You can use tinned legumes, or dried beans. Turkey provides the leanest meat and is still fairly good value. Approx price: £3.30 or 85p per portion.
Falafel and sweet pepper with sweet potato wedges: Our first meatless dish of the week. Make sure to dry the chickpeas between two sheets of kitchen paper to get the right dry consistency needed for the falafels. Serve with salad and for a change the more nutritional sweet potato, leaving their skins on. Approx price: £4.78 or £1.10 per portion.
Chicken and broccoli sweet chilli stir fry: Another quick meal for a busy Wednesday. Some sweet chilli sauces are sweeter than others. If you are concerned, make your own chilli sauce or use a few drops of mild or hot chilli sauce. Approx price: £5 or £1.25 per portion.
Mexican mince: Hot as you want Mexican mince. Choose the leanest mince as possible, you can even cut back on the amount of mince and add a tin of kidney beans to save money. Easy peasy. Approx price: £5 or £1.25 per portion.
Breaded fillet fish fingers: In keeping with the tradition of Fish Friday with a fish dish all the family enjoy. Any white fish, frozen or fresh works well as long as it is firm and thick to cut into chunks. Serve with champ and pea and onion puree. Approx price: £2.82 or 71p per portion.
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 Siansplan.com.
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).
Every week, Sian from Siansplan.com 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.