November meal plan 2 – speed cooking

fast meal plan

Did you know that recent research informs us that that it takes only 11 minutes to eat our daily dinner?

Perhaps I don’t need to tell you this, maybe you’ve experienced it night after night watching the family gulp down their dinner in their rush to pursue more important matters. In this case we should be comforted that they gulp down their food, much worse if the food were pushed from one side of the plate to another.

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

Knowing what each member of the family enjoys eating, how much they should/can eat and introducing new foods regularly does ensure that very little cooked food is wasted (and saves money!) whilst optimizing your families health with a variety of foods.


This week I have included recipes that actually don’t take more than 30 minutes to prepare and in some cases a lot less.

In my experience the secret to speed cooking is not cooking skills but organising skills like shopping and having the right food at the right price in the right amount in your kitchen. Enjoy your speed cooking, hopefully you’ll spend more time together eating the finished results and of course spending less money on food.

About our family meal planner

The meal plans for the week are inclusive of animal and plant protein such as fish, white meat, red meat and eggs. You’ll find nuts, chickpeas, cheese and seeds on the meatless day. Sian comments that the secret to affordable, healthy meals is to plan ahead to make sure you are stress-free, and have the right ingredients in the correct amounts in your kitchen ready to cook.

These family meal planners are made up of dinners that are child friendly, forming part of a weekly balanced diet. It will give you plenty of nutrients from each of the food groups (carbohydrates, proteins, fats, vitamins and minerals), says Sian.

Every week, Sian provides you with five simple recipes to plan. You can decide when to make them, on whichever day suits you best. There is also a shopping list (below) that can be printed ready to take with you to the supermarket.

This week’s meal planner

Shopping list

Baked Products

Flour Plain – 1 tblsp   
Self Raising                                
Stale Bread or Scones or fruit bread – 4 slices
Cereal Grains and Pasta
Cornflour – 2 tblsp   
Spaghetti Dry – 120 g   
Semolina – 200 g   
Chow Mein Noodles – 1 pk

Dairy and Egg Products

Cheese – 100 g   
Eggs – 5 Medium   
Butter – 50grms    Butter or Flora
Milk – 300 mls   
Fish and Shellfish Products
Fish    ( Salmon or Tuna) – 1 or 2 tins   
Fruits and Fruit Juices
Lemon zest – 1

Legumes and Legume Products

Soy sauce – 1 tblsp   
Meat   Poultry
Cooked Turkey – 3 Slices    
Lean Minced Beef – 350 g   
Chicken legs or pieces – 8   
Store Cupboard
Turmeric Powder – 0.5 tsp   
Grated Nutmeg – 8 Pinches
Tomatoes (canned) – 1   
Oil – 3 tblsp   
Oyster Sauce – 2 tblsp   
Chicken Stock – 1 Cup   
Tomato sauce (no salt) – 3 tblsp

Baked or white beans


Brown Sugar – 1 tblsp

Vegetables and Vegetable Products

Celery Stick – 1   
Onion peeled and finely chopped) – 3   
Peppers – 1   
Red Onion – 1 Medium
scallions – 1 Bunches   
Carrots – 10   
Garlic Clove – 2   
Fresh Parsley – 2 tblsp   
Potatoes – 3.5Kg   
Beansprouts – Half Cups
Spinach  (optional) – 1 small pk
Cabbage or Kale – 1

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