Healthy Five Day Meal Plan

The sun has been a massive welcome over the last few weeks with the result that salads have become a great lunch time favourite with the family. This week not only do we intend to continue enjoying the colourful lunches but I’ve included a variety of colours and textures into our five day meal plan. For the hungry members of the family these meals can be paired with quick cook grains like quinoa which is gluten free and a complete protein.

Monday – Stir Fried Sesame Beef and Cabbage
Quick and easy to cook. I have used beef steak in this recipe but it works just as well with chicken or leftover roast beef from the Sunday Dinner. Kale works well instead of the savoy cabbage and has even more nutritional wonders.

Tuesday – Chargrilled Chicken Fillets with Waldorf Salad
Although this is a barbecue recipe, just pop it in the oven for 20 minutes if you prefer. I like to make my own barbecue sauce but don’t worry if you haven’t the time, there are some delicious ones on the market, just check the sugar content on the label. Double the salad or add a grain for hungrier members of the family

Wednesday – Turkey and Cranberry Stuffing Wrap with Spelt Mediterranean Salad
I love turkey, it’s lean, it’s delicious and it’s available all year through, thank goodness. If you can’t get the cranberry sauce, a tomato or corn relish works well too. Try out this spelt salad. I often cook the spelt the night before to save time.

Thursday – Avocado, Prawn and Lime Juice Salad with Coleslaw
Don’t make the mistake of buying unripe green avocados as they are inedible. I like mine nearly black and fairly soft to the touch. These not only cut like a dream they are intensely smooth and rich. Contrast this with the crispness of the coleslaw and the softness of the prawns, a match made in heaven. Once again serve with a grain or just simple brown bread and butter if exceptionally hungry.

Friday – Store Cupboard Pizza with Dip In Dip Out Salad
The store cupboard pizza is a staple meal in our home. Although I often make the base with the scone base (as in this recipe), I have a packet of yeast that needs using up and will make a yeast dough today. Since the oven is on as a treat I’ll probably cook some spicy potato wedges (homemade of course).
StoreCupboardPizza1

Shopping List

 
 
 
Baked Products
Store Cupboard
50 g Breadcrumbs
150 g Plain Flour
4 Whole Wheat Wraps20 g Baking powder
30 g Butter
Beef Products
75 mls Milk
300 g Beef Steak
2 cloves Garlic
1 tsp Garlic Puree
Cereal, Grains and Pasta
2 tsp Lemon juice
200 g Spelt
10 tblsp Mayonnaise
200 g Couscous (optional)
1 tsp Mixed Dried Herbs
1 tsp Thyme
Dairy
2 tblsp Olive oil
200 g Cheese Mozzarella (Low Sodium)2 tblsp Sesame Oil
1 Medium Onion
Fish
1 Vegetable Stock Cube
250 g Prawns2 tblsp Cranberry sauce
1 tblsp Barbecue Sauce
Fruits
1 can Chopped Tomatoes
2 Avocados
3 Apples (eating)
2 Fresh Lime
Nuts
2 tsp Sesame seeds
100 g Walnuts
50 g Peanuts
Poultry Products
4 Chicken fillets
2 Turkey Breast fillets
Vegetables
4 Carrots
1 White Cabbage
16 Olives
3 stalks Celery
1 pack Cherry Tomatoes
1 pack Rocket Leaves
½ Cucumber
1 Lettuce
1 Red Chilli pepper
1 Red Onion
2 Red Pepper
½ Savoy cabbage
2 Spring onions
4 Vine Tomatoes
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About the Author

Sian

Sian Breslin is a qualified home economist, Mum of 3 boys and teacher for over 25 years. She is founder of Sian's Plan and believes that healthy eating can be made convenient with a little organisation.
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