Summer meals are all about crunchy and colourful salad – a great foundation for adding loads of other ingredients like nuts, fruit, herbs, pasta and dressings which you may have in your store cupboard. A big tub of the basic salad only takes 15 minutes to prepare, and is much cheaper than buying ready-made salad. Serve all of this week’s recipes with salad to help maintain a healthy and balanced diet.
This week’s family meal planner includes chilli con carne, chicken and broccoli sweet chilli stir fry, chickpea burgers, fish goujons and a DIY store cupboard pizza.
Chilli Con Carne and Rice: This is a great filling family recipe that is relatively inexpensive and easy to prepare. To save money, make enough for the next day’s lunch and add an extra tin of kidney beans.
Chicken, Broccoli and Sweet Chilli Stir Fry with Pan-Fried Banana: The sweetness of the banana brings an unusual dimension to this healthy and fast recipe. Take out the banana to save money, and serve with noodles or rice on the side. Leftovers can be used on the pizza on Friday, or reheat for lunch the following day served in pitta.
Chickpea Burger with Warm Pitta Bread and Tomato Chutney: Chickpeas are a convenient and very cheap source of protein. Serve with a wheat-based bread to complete the nutritional balance. Mash ingredients together with a fork if you prefer a textured burger. Use up any leftovers on toasted brown bread.
Fish Goujons with Chipped Potatoes: Skinless, white fish is best used for these fish goujons. The batter recipe can be used to coat chicken, beef, fruit, onion rings and mushrooms. Any fizzy drink is suitable if you don’t happen to have fizzy water, but you do need self-raising flour (or plain flour with baking powder). Freeze leftover goujons for a cook-free dinner or lunch on a later date.
Store Cupboard Pizza: This week you should have leftover red, green and yellow peppers, along with onions to pan fry and use on the topping of the pizza, or use the leftover stir fry. A mixture of cheddar and mozzarella cheese works well. Get the children to help make you shape/roll out individual bases. Serve with a crunchy salad.
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.