Meal plan – light, fresh and fast

cajun salmon

Light, fresh, fast and delicious dishes on the menu this week. To cut down on the cost of this week’s five meals, you could substitute turkey steak for the beef. As for the salmon, a cheaper fish like haddock can be used – leave the skin on and serve skin-side up, just like in the restaurants. Serve a crunchy salad with as many of the dishes as possible and add olives and nuts for a change of flavour.

This week’s family meal planner includes Asian beef salad, chicken fajita wraps, lightly battered goats cheese with fruit compote, blackened cajun salmon and pea and onion frittata.

  • asian beef salad
  • Asian beef salad: Busy or late home from work? This recipe is ideal. You can use leftover beef from a roast to make this meal in less than 30 minutes. Add more vibrancy and nutrients to this Asian beef salad by adding peas or broccoli florets.

  • chicken fajitas
  • Chicken fajita wraps: If you have young people at home these delicious fajitas are easy and quick to make. Without much persuading you could get a night off whilst they get stuck in to preparing and cooking.

  • goats cheese
  • Lightly battered goats cheese with fruit compote: Delicious on a warm evening with lots of fresh and crunchy salad. Alternatively heat the cheese (without the batter) under the grill for 5-10 minutes.

  • cajun salmon
  • Blackened Cajun salmon: A fresh, healthy and delicious meal in less than 30 minutes. Double check your cupboard for 1 tsp of cumin, 1 tsp of paprika, 1 tsp of oregano or thyme and 1 tsp of cracked pepper. If you have all of these just mix together and rub into the salmon instead of Cajun spices.

  • pea and onion frittata
  • Pea and onion frittata: This pea and onion frittata is perfect for a healthy meat-free meal. It’s not only filling, but inexpensive and easy enough to whip up after a busy day. Save your leftovers for lunch the next day. It will keep well in the fridge for up to three days.

  • 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.