WEEKly FAMILY MEAL PLAN – NUTRITIONALLY APPROVED ...
Shopping List Meal by Meal: Monday – Chicken Tikka Traybake with Rice and Cauliflower and green beansChicken thighs – skin on and bone in. Tikka curry paste1 cup basmati wholegrain rice750ml Chicken stock1 head of cauliflowerHandful fresh coriander1 onion2 cloves garlic1 tsp Turmeric1 tsp Cumin1 tsp Ground corianderGreen BeansTuesday – Breaded Pesto Salmon with sweet potato wedges and green beans4 Salmon fillets2 tbsp PestoPanko breadcrumbsSweet potatoesGreen beansWednesday – Veggie lentil curry with crunchy croutons100g Lentils – green or red or a mixHalf a cauliflower – cut into floretsHandful of broccoli florets500ml Vegetable stock1 Onion – finely chopped2 garlic cloves – crushed (1 for croutons)? Butternut squash – cut into chunks (or you can use frozen!)2 Carrots – cut into chunks400g tin of chopped tomatoes1tsp each of ground coriander, turmeric, cumin, cumin seeds1tbsp mild curry powderSourdough bread or alternative for croutonsFresh coriander, flaked almonds and coconut yogurt to serve (optional)Thursday – Lemony fish parcels with cous cous1 Lemon – juice and zest1 clove of garlic - crushed1 Courgette – cut into discsWhite wine – splash!Cous cous - I buy a pack of lemon and coriander couscous but plain is fine too.Vegetable stock (as much as needed for your cous cous, see packet for instructions)Mixed fish – fish pie mixBroccoli – cut into small floretsFriday – Honeyed Turkey skewers with mini hassleback potatoesTurkey fillets1 Lemon – juice and zest2 tbsp Honey? inch of Ginger - grated1 Garlic clove - crushed2 tbsp SoyPotatoes – new potatoes or mini potatoesCarrotsPeasSaturday – Beef casserole with dumplingsBeef casserole meat3 Carrots2 Parsnips 500ml Beef stock 1 Onion2 cloves of garlic -crushed1 tsp Mixed dried herbs2 tsp Worcestershire sauceBig squirt of tomato puree400g Tinned tomatoesBig glug of red wineCavelo NeroFor the Dumplings:250g self raising flour125g cold butter1 tsp garlic powder1 tsp fresh rosemary – finely choppedSunday – Roast Pork with Carrot and Parsnip CrispsBoneless pork legPotatoes – Maris PiperHandful of fresh sageSavoy cabbage3-4 Carrots2-3 ParsnipsSplash of white wine (optional)1 tbsp flour3 Granny Smith apples – cored and peeled and cut into chunks1 tbsp Apple cider vinegar2 tbsp caster sugarI’ve tried to vary the meal plan as much as I can whilst at the same time making use of veggies and ingredients bought for one meal to use in another so I’m hoping there is a good mix and overlap as well as mixing it up enough so that you don’t feel like you’re eating the same thing every day!!Really hope you like it! xxSHOPPING LIST FOR THE WEEKMeat and FishChicken thighs – skin on and bone inSalmon filletsMixed fish – fish pie mixTurkey filletsBeef casserole meatBoneless pork LegFruit and VegetablesCauliflowerBroccoliCarrotsCourgettesGreen beansParsnipsPeasSavoy cabbageCavelo NeroNew PotatoesMaris Piper PotatoesSweet potatoesButternut squashOnionsLemonsGranny Smith applesStock/stock cubes750ml Chicken stock500 ml Vegetable stock 500ml beef stockHerbs and spicesDried mixed herbsFresh corianderFresh rosemaryFresh sageTurmericCuminGround CorianderCumin SeedsMild curry powderTikka curry pasteGarlicGingerGarlic powderStore CupboardSourdough bread or alternative for croutons. Basmati wholegrain riceCous cousPlain FlourCaster sugarHoneyPestoTomato pureePanko breadcrumbsLentils – green or red or a mixSelf-raising FlourSoy SauceWorcestershire sauceApple cider vinegarChopped tomatoes – 2 tinsRed wineSelf-raising flourFlaked AlmondsDairy/Dairy free substituteCold butter or dariy free butter.Coconut Yogurt ................
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