Meal plan – 5 quick and healthy meals

goats cheese couscous

Hot! Hot! Hot! Make sure the family is full with healthy goodness even in this weather. Quick meals that you can prepare the night before. Stand firm – no excuses for eating junk food!

This week’s family meal planner includes spicy lamb mince tacos, chicken escalopes, chicken and vegetable pasties, sweet and spicy salmon and warm couscous salad with goats cheese. All for a total of £24. 43 for a family of four for five days. (Prices correct at time of publication – supermarket offers and prices may vary.)

  • spicy lamb tacos
  • Spicy lamb mince tacos: Fry everything the night before, cool and store in the fridge. It just takes 15 minutes the next day to assemble and reheat the oven. Serve with lots of fresh salad. Use chicken mince for a cheaper taco. Approx total cost: £5.64

  • chicken escalopes
  • Chicken escalopes: Prepare the escalopes the night before, and cook along with the extra two chicken fillets for the chicken and vegetable pasties the following evening. Approx total cost: £4.73

  • chicken and vegetable pasties
  • Chicken and vegetable pasties: The chicken is cooked, and the pastry ready-made (or defrosted). Finish these pasties, and when cool, pop them in a bag for a picnic – even in your own garden. You could also try making them with any taco mince left over from a night or two ago. Approx total cost: £3.23

  • sweet and spicy salmon
  • Sweet and spicy salmon with wilted spinach and sweet chilli dipping sauce: Prepare the marinade in advance. Works just as well on cheaper white fish like coley. Approx total cost: £4.33

  • couscous salad with goats cheese
  • Warm couscous salad with goats cheese: A stand-by meal. Replace the goats cheese with any grated or soft cheese you may have in the fridge. Approx total cost: £6.04

  • 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.