Meal plan – seasonal and local

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meal plan seasonal veg

Should you choose seasonal local vegetables over long haul vegetables? Yes is the answer if you are sure the vegetables are local and have been picked a day or two before purchase. Often you can get terrific value at local farms and markets too!

  • meal plan seasonal vege
  • All the meals included in our weekly meal planners are child friendly, form part of a daily balanced diet, and will provide nutrients from each of the food groups (proteins, carbohydrates, fats, vitamins and minerals), says Sian.

    Every week, Sian from Siansplan.com puts together five 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.

  • plum-crumble meal plan
  • Warm oat, nuts and plum crunch: Crunchier and healthier than the original crumble topping. This dessert (or indeed a breakfast dish when served cold) is extremely quick and easy to prepare. Plums are in season between May – October. Buy a tin of plums if you prefer and skip the preparation. Alternatively buy a few sticks of rhubarb, which is just coming into season.

  • chicken and veg casserole
  • Chicken and vegetable casserole: Cut down on time and energy with this delicious simple one pot wonder. For a budget meal use 8 chicken drumsticks or thighs instead of the chicken fillets and cook about 15 minutes longer. (Remove the skin from legs and thigh before frying)

  • mexican-mince meal plan
  • Mexican mince: The tin of beans not only adds extra fibre and nutrition to this spicy Mexican dish, it also creates a creamy sauce. To reduce the cost, omit the peppers, cut down on the meat and add a tin of chili beans.

  • chicken broccoli stir fry meal plan
  • Chicken, broccoli and sweet chilli stir fry with pan fried banana: Quick, nutritious and delicious. Although I have included a list of vegetables in this recipe, stir-fry’s are excellent way of using up vegetables you may already have in the kitchen.  Stir in cooked pasta, noodles or rice if you prefer bigger portions.

  • pasta-provencale meal plan
  • Pasta provencale: A simple, inexpensive vegetarian dish. Choose any pasta – from bows to macaroni, to my favourite, fettuccine (ribbon pasta).  This fusion of Italian and French cuisine is made in minutes and tastes delicious. Omit the cream and replace with natural yoghurt, or even cream cheese mixed with enough water to make a cream consistency.

  • salmon fish cakes
  • Salmon fish cakes served with parsley mayonnaise, peas and homemade chips or wedges: Cook a pot of mashed potatoes the night before making the salmon cakes. Remove any skin from the salmon and mash the soft bones into the flesh – excellent cheap source of calcium. I always use semolina or couscous instead of breadcrumbs as they make a very crunchy coating that children love and they also absorb lots less oil.

  • family meal plan shopping list
  • 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.