Busy families want delicious and healthy meals that don’t take lots of time to prep. Not only that, but the food should make everyone happy and the meals need to be routine enough to avoid brainstorming each week. That’s where a meal plan comes in.
Food can sometimes be the best and the most stressful part of the week. First, you need to think about what to cook, then go shopping to buy ingredients. And then if you’re anything like me, feel so tired from all the shopping that cooking is the last thing you want to do.
On top of all that, you have nutrition to think of, people’s preferences and dietary requirements. It can be a tough gig. Especially if you’re a single parent or the parent who does the majority of the cooking.
Healthy recipes can be tasty and fun, and quick and easy food doesn’t need to be dull and boring. Having a meal plan can make life easier and that’s just what we’ve got for you.
How do I plan a menu for a week?
There are a few basic things to keep in mind when doing a meal plan:
- Set aside enough time to plan.
- Use up any leftovers.
- Plan recipes around what you already have at home.
- Write a list of ingredients (see if you can use the same ingredient twice).
We get it, sometimes there isn’t even enough time to write a plan. And so we’ve done the job for you. Here’s a 7-day meal plan full of delicious recipes that promote healthy eating, provide quick meals for hungry tummies and reduce food waste by creating the grocery list instead of impulse buying.
Sunday
Breakfast: Pancakes. Who doesn’t love pancakes for Sunday morning? Breathe, it’s the weekend.
Lunch: Satay Noodles. A refreshing Thai recipe that has loads of veggies and an amazing peanut sauce. A super easy recipe for the weekend.
Dinner: Chickpea Tagine. A hearty Sunday night meal that tastes great and leaves you feeling excited for the start of the week. To make this gluten-free and lower carb, you can replace the cous cous with quinoa, or serve it on a bed of rocket.
Monday
Breakfast: Berry Smoothie. Delicious meals don’t need to take a long time to make. This breakfast smoothie is scrumptious, full of antioxidants and will take less than five minutes to whip up. Add a serving of your favourite protein powder to keep you fuller longer, helping to maintain blood sugar levels.
Lunch: Sweet Potato Salad. A flavourful and refreshing lunch to start the busy week. This salad can be made the night before and then dressed before eaten. If you want less spice, skip the jalapeños. It’s a great recipe to get some protein, healthy fats and fresh vegetables into your day, and it takes less than 15 minutes to prep.
Dinner: Spring Goddess Vegetable Risotto (with low-carb and dairy-free options). This risotto is packed with basil, zucchini and peas, and is incredibly satisfying. To make it dairy-free, replace butter with extra virgin olive oil and use vegan parmesan cheese. For a low-carb option, replace the rice with konjac rice found in the health food aisle of the supermarket.
Tuesday
Breakfast: Immune Boosting Smoothie. A great-tasting smoothie, full of fresh greens and fruit, that will satisfy you until lunch.
Lunch: Mexican Lunch Box. Healthy and full of flavour, this Mexican lunchbox recipe will stay fresh in the fridge for a few days, making it easy to pack for lunch.
Dinner: Chickpea Stew. This meal takes around 10 minutes from start to finish, is high protein and flavourful. If you’re extra hungry, serve on a bed of cooked quinoa.
Wednesday
Breakfast: Chocolate Chia Pudding. If your nutrition goals include healthy and tasty, then this one is for you. It will keep you satisfied throughout the day and you might just start wanting it every morning.
Lunch: Zucchini Muffins. A great way to get more veggies into your weekly meal plan. This is a great portion size if you’re not super hungry. It can also be made gluten-free by using almond flour instead of oats.
Dinner: Wombok Salad. This salad is super crisp, amazingly refreshing and satisfying. You can replace fried noodles with gluten-free rice noodles or low-carb konjac noodles in the health food aisle of the grocery store. If you want a crunch but no noodles, you can add toasted almond slivers.
Thursday
Breakfast: Vegan Omelette. New recipes usually involve hesitation and caution, but with this one, you don’t need to worry. This egg-free omelette is full of flavour and makes for a great start to the day.
Lunch: Greek Baked Beans. If you like beans and all things Mediterranean, then this recipe is for you. With a rich tomato sauce and mild bean taste, you’ll be thinking you’re in Greece.
Dinner: Stuffed Zucchini & Eggplant. This recipe is hearty, easy to make and a great dinner for a cooler night.
Friday
Breakfast: Peanut Butter Banana Smoothie. A perfectly easy Friday morning breakfast for the last working and school day of the week.
Lunch: Vegetable Muffins. An easy lunch that can also double as leftovers (read: No need to cook over the weekend). Add more veggies or experiment with herbs to make it your own.
Dinner: Easy One Pot Mexican Quinoa. Super hearty, full of flavour, but mild enough for children, this Mexican one-pot wonder will be a family favourite.
Special treat: No-Bake Snickers Slice. It’s been a full week. Why not have a decadent slice of no-bake Snickers slice to reward yourself? Save some for the weekend too!
Saturday
Breakfast: Overnight Oats. Another quick meal option that you can experiment with by adding different fruit toppings.
Lunch: Rice Paper Rolls. A refreshing and super easy lunch that involves no cooking.
Dinner: Butter Miso Mushroom Risotto. A rich and filling tangy risotto that’s super quick and easy to polish off completely. For a low-carb option replace rice with konjac rice and use olive oil instead of butter for a dairy-free option.
Ready to have a great week?
Meal plans don’t have to take all your brain power, and cooking doesn’t need to consume all your time. Tasty recipes can be quick and healthy, and also keep your shopping list affordable.
Having a meal plan can help with many things including weight loss goals, meal prep, commitment to a diet that improves health issues and also helps with consistency. A healthy meal plan incorporates a wide variety of colours, is as fresh and unprocessed as possible, and contains lots of protein and healthy fats.
We hope you have fun cooking and enjoying your new recipes.
