Meal plan – Cooking from scratch

meal plan

Were you shocked that the burger you may have eaten had horsemeat in them? Are you shocked that a housewife can save £66 on her weekly food shopping? These are real stories that hit the headlines recently.

Cooking from scratch is evidently healthier and in my opinion much better value.

There is no knowing what other food surprises will surface in 2013. Food is such a huge part of our lives and our family’s lives that the best gift we can give is to take a little time to reflect on the food we provide for our family. At we believe that every family should and can eat a balanced diet. It just takes a little more thought. Many of you are already planning some meals; I hope that this system is working for you. For others please feel free to follow my plan. Cooking from scratch is evidently healthier and in my opinion much better value.

About our family meal planner
This week’s family meal planner
Shopping list

About our family meal planner

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.

They include plant and animal protein such as red meat, white meat, fish, and eggs along with cheese, chickpeas, nuts and seeds for meatless days. Sian says the secret to stress-free, low-cost healthy meals is to plan what you’re cooking to make sure you have the right ingredients in the right amount in your kitchen ready cook.

Every week, Sian puts together five easy recipes for the 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 (below) that you can print out and take with you to the supermarket.

This week’s meal planner

Shopping list

Baked products

Bread crumbs or 8 slices of bread – 100 g

Beef products

Extra lean beef mince – 300 g

Cereal grains and pasta

Plain flour – 100 g           
Porridge oats – 100 g           
Pasta – 300 g           
Rice – 200g

Dairy and egg products

Cheese – 300 g                    
Eggs – 8           
Butter – 25 g           
Milk – 75 mls

Fats and oils

Olive oil – 4 tblsp

Finfish and shellfish products

Tuna – 1 large tin

Fruits and fruit juices

Lime juice – 1 tblsp           
Rhubarb – 1 kg           
Raspberries (frozen) – 375 g

Legumes and legume products

Chickpeas – 1 can

Nut and seed products

Coconut milk – 1 can

Poultry products

Chicken – 3 kg           
Chicken fillets (or use leftover chicken from roast) – 4

Soups, sauces, and gravies

Tomato ketchup – 6 tblsp           
Worcestershire sauce – 3 tblsp           
White sauce – 300 mls           
Cider vinegar – 2 tsp

Spices and herbs

Chilli flakes – 2 tsp       
Nutmeg – 1 Pinch           
Thai paste – 1 tblsp           
Turmeric powder – 1 tsp
Paprika – 2 tsp           
Ginger (ground) – 3 tsp           
Fresh rosemary – 3-4 sprigs


Sugar – 1 pinch           
Brown sugar – 175 g

Vegetables and vegetable products

Onion – 5           
Yellow pepper – 1           
Cabbage – 1           
Carrots – 6           
Parsnips – 3           
Lettuce leaves – 1 bag

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