Healthy eating made convenient
Siansplan.com
Share
Meal Planning
2
Are these words that appeal to you? If so, meal planning will suit you very well.
With just a little effort and an efficient food store cupboard, all your mealtimes
could be a breeze. Whether you plan for three, five or seven days, whether you
opt to use cookery books and hand-written shopping lists or use twenty minutes
doing it online, the benefits are the same. Meal planning !not only maximises your
time for other things, it is also great fun for all the family, from planning to
shopping to cooking and well, even the washing up might not be so bad.
Lucky for you I have prepared for this eBook. Inside is my two week Back to School
Meal Calendar, recipes and grocery lists to get you started with meal planning.
This will leave you free to hear all about the first two weeks in school, help with
homework and enjoy Indian Summer (hopefully) evenings with the kids.
All recipes are for 4.
You ca n a l so ho p o n m y website to find out lots more about happy meal planning.
Let’s Go.
Money Making
Time Saving
Stress Busting
Waste Reducing
Health Optimising
Healthy eating made convenient
Siansplan.com
Share
3
Day One
Day Two
Day Three
Day Four
Day Five
Week One
Chicken Fajitas
Cheese Omelette
with Dip In Dip
Out Salad
Chilli Con Carne
Green Pea and
Red Onion Pasta
with Leftover
Chicken or
Vegetables
Breaded Fish
Fingers served
with Potato
Wedges and Dip
In Dip Out Salad
Week Two
Lamb Tacos with
Salad
Mexican Chicken
Stew
Vegetarian Curry
Cauliflower and
Pasta Gratin
Chowder (Mixed
Fish)
Meal Plan Calendar
Healthy eating made convenient
Siansplan.com
Share
Week 1 - Shopping List
4
Shopping List
Shopping List
Store Cupboard Ingredients
Store Cupboard Ingredients
100 g Bread Crumbs
1 can Chopped Tomatoes
200 g Basmati Rice
1/2 tsp Garlic Powder
8 Tortilla Wraps
1 Cucumber
1 Beef Stock Cube
6 tblsp Olive oil
250 g Mince Beef
1 Green Pepper
50 g Butter
1 Onion
400 g White Fish
2 Lettuce
250 g Cheese
3 tsp Paprika
3 Chicken fillets
4 Potatoes
3 tsp Chilli Powder
200 g Pasta
1 can Kidney Beans
3 Red Onion
25 g Cornflour
2 tblsp Tomato puree
100 mls Salsa
3 Red pepper
3 tsp Cumin
1 tsp Chilli powder
100 mls Sour Cream
4 Spring onions
300 g Frozen Green Peas
30 g Flour
2 Carrots
1 Yellow Pepper
60 mls Milk
1 pack Cherry Tomatoes
10 Eggs
Healthy eating made convenient
Siansplan.com
Share
Chicken Fajita Wraps
1/2 tsp Chilli Powder (Optional)
1/2 tsp Ground Cumin
1/2 tsp Garlic Powder
25 g Cornflour
60 mls Water
2 tblsp Olive oil
3 Chicken fillets (Cut into thin strips)
1 red pepper (Deseed and cut into strips)
1 Green Pepper (Deseed and cut into strips)
1 Red Onion (Peel and slice thinly)
8 Tortilla Wraps
1 Lettuce
100 mls Salsa (Jar)
100 mls Sour Cream (Jar)
50 g Cheese
1. Place all the dry ingredients into a clear
plastic bag, add chicken and shake until
chicken is covered.
2. Leave for up to an hour in your fridge
3. Heat the olive oil in a frying pan, add the
onion and stir for 3 minutes.
4. Add the spiced chicken fillets making sure
to use up all the dry ingredients.
5. Fry for 5 - 7 minutes.
6. Add peppers, stir.
7. Add the water, stir into the mixture and
leave to cook for 5 - 7 minutes until chicken
is cooked
8. Heat up the tortilla wraps in a microwave or
hot oven.
9. Serve spiced chicken and vegetables,
lettuce, salsa, cheese and sour cream in
bowls with the heated tortillas and let
everyone tuck in themselves.
Ingredients Instructions
Delicious fajitas are easy and quick to
make and without much persuading you
could get a night off whilst the family can
get stuck into preparing and cooking for
you.
Introduction
Prep Time: 15 minutes
Cooking Time: 15 minutes
Servings: 4
Cooking Time
5
Healthy eating made convenient
Siansplan.com
Share
Cheese Omelette
8 Egg
60 mls Milk (optional)
1 Pinch Seasoning
25 g butter
100 g Cheese (grated)
1. Make each omelette by whisking
lightly 2 eggs, seasoning and half a
tblsp of milk
2. Heat the pan, melt a quarter of the
butter and pour in a quarter of the
egg mix.
3. Stir gently in pan until egg is nearly
cooked, add a quarter of the cheese,
leave to melt for a few minutes
4. Finish cooking under grill or in pre-
heated oven for 3 minutes.
5. Fold omelette in half and slide onto a
warm plate. Serve with dip in dip out
salad
6. Repeat 3 times.
Ingredients Instructions
Delicious, quick and nutritious. To speed
up the cooking time, make two x four egg
omelettes.
Introduction
Prep Time: 15 minutes
Cooking Time: 20 minutes
Servings: 4
Cooking Time
6
Healthy eating made convenient
Siansplan.com
Share
Salad - Dip In Dip Out
1 Lettuce
1 red pepper
1 Yellow Pepper
1 Cucumber
20 Cherry Tomatoes
2 Carrots
4 Spring onions
1. Wash and dry all the vegetables.
2. Shred the lettuce finely. Deseed and dice the
peppers.
3. Cut cucumber in half lengthways, using a tsp,
deseed the cucumber halves. Discard the seeds.
Chop the flesh into small cubes.
4. Cut the tomatoes in half, de-seed, discard the
seeds. If the flesh halves are big, cut in half
again.
5. Grate the carrots. Chop the spring onions finely.
6. Place a sheet of damp kitchen paper in the base
of a plastic container.
7. Add all the salad ingredients including the
peppers, mix.
8. Place a damp sheet of kitchen paper on top of the
salad. Cover with a tight lid.
9. The salad will keep fresh for approximately 6 - 7
days.
Ingredients Instructions
Rather than purchasing pre packed ready
made salads which are more expensive
and usually contain preservatives, why not
try this salad. It saves on time and money.
Most of all it keeps for nearly a week
when stored as directed.
Introduction
Prep Time: 20 minutes
Cooking Time: 0 minutes
Servings: 8
Cooking Time
7
Healthy eating made convenient
Siansplan.com
Share
Chilli Con Carne and Rice
250 g Mince Beef
1 Onion (Peeled and Finely Chopped)
1 red pepper (Deseeded and Diced)
1 tsp Cumin
1/2 tsp Chilli powder (or flakes)
1/2 tsp Paprika
1/2 tsp Sugar
2 tblsp Tomato puree
1 Can Kidney Beans (Drained and Washed)
1 Can Chopped Tomatoes
1 Pinch Seasoning
300 mls Beef Stock
200 g Basmati Rice
1. Place mince in a medium size pot and begin to
dry fry.
2. When mince is browned, add the finely diced
peppers and onion. Fry for 5 minutes.
3. Add the rest of the ingredients except for the
rice and cook through.
4. During the cooking process, taste and season
accordingly.
To c o o k t h e r i c e ;
1. Rinse rice with cold water. Place in a saucepan
with 2 times the volume of cold water.
2. Bring to the boil. Place a tight fitting lid on
top. Turn off the heat and leave for 20
minutes.
3. Resist the temptation to peep under the lid as
the steam will escape and the rice will take
longer to cook.
4. Serve with chilli con carne.
5. To balance the meal serve with a green
vegetable or salad.
Ingredients Instructions
Kidney beans or chili beans as they are
also known, are extremely nutritious and
cheap. Reduce the amount of beef and
double the amount of kidney beans if your
family favour the beans more.
Introduction
Prep Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Cooking Time
8
Healthy eating made convenient
Siansplan.com
Share
Green Pea and Red Onion Pasta
200 g Pasta
2 Red Onion
1 tblsp Olive oil
300 g Frozen Green Peas
1 Pinch Seasoning
25 g butter
100 g Cheese (Grated)
1. Cook the pasta according to the
instructions. Drain. Reserve 1 tblsp of
water.
2. Slice and dice red onions, saute in hot
oil.
3. Add green peas and pasta to the
onions and season.
4. Add butter, reserved water and
cheese, stir until the cheese begins to
melt. Serve immediately.
5. For Leftovers - add any leftover cubed
cooked meat or vegetables to the
onions. Alternatively why not add a
drained tin of salmon, tuna, corn or
beans.
Ingredients Instructions
No shopping is needed for this recipe. This
is a store cupboard and freezer recipe.
Sometimes I add a tin of tuna or eat with
any leftover meat.
Introduction
Prep Time: 7 minutes
Cooking Time: 20 minutes
Servings: 4
Cooking Time
9
Healthy eating made convenient
Siansplan.com
Share
Breaded Fillet Fish Fingers
400 g White Fish (Skin and Pin Boned)
30 g Flour
2 Egg (Beaten)
100 g Bread Crumbs
1 tblsp Olive oil (vegetable or
sunflower)
1 Pinch Seasoning
1. Cut fish into fingers.
2. Coat in flour and then in egg and
finally in the breadcrumbs.
3. Repeat once again if the children
prefer a thicker crumb.
4. Spray well with oil and oven bake in a
pe-heated oven for 8-12 minutes or
deep fry for 5-8 minutes until golden
brown.
5. Serve with potato wedges and dip in
dip out salad.
Ingredients Instructions
This is a really easy way to finish the week
and to get children to eat fish. It’s a much
better option than the bought crumbed
fish fingers that have artificial colouring.
Introduction
Prep Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Cooking Temperature: 180ºc
Cooking Time
10
Healthy eating made convenient
Siansplan.com
Share
Spicy Potato Wedges
2 tblsp Olive oil
2 tsp Chilli Powder
2 tsp Cumin
2 tsp Paprika (Pepper)
1 tsp Sea Salt
1 tsp Cracked Black pepper
4 Potato (large)
1. Mix all the dry ingredients in a bowl.
2. Wash and dry the potatoes.
3. Cut the potatoes into wedges(8 per
potato).
4. Place them on a roasting tin, rub in
the oil and coat the potatoes with the
dry spicy mix.
5. Place in the hot oven for
approximately for 20 mins or until
cooked. Turning once or twice.
Ingredients Instructions
Serve with the breaded fish fingers. Pop
these in the oven 10 minutes before the
fish fingers. If your not a fan of spicy food
omit the chilli powder.
Introduction
Prep Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Cooking Time
11
Healthy eating made convenient
Siansplan.com
Share
12
Week 2 - Shopping List
Shopping List
Shopping List
Store Cupboard Ingredients
Store Cupboard Ingredients
8 Taco Shells Baked
1 Lettuce
300 g Basmati Rice
1 tblsp Vegetable oil
140 g Quinoa
3 Red pepper
120 g Pasta
3 tblsp Olive oil
400 g Fish
2 Spring onions
500 mls Milk
1 tsp Garlic Puree
1 tblsp Lime juice
4 Tomatoes
55 g Butter
1 tsp Paprika
450 g Lamb Mince
7 Waxy Potatoes
150 g Cheese
4 tsp Parsley
1 can Pinto beans
350 mls Natural Yoghurt
30 g Plain flour
3 tsp Coriander leaves (dried or fresh)
100 g Bacon Lardons
100 mls Sour Cream
1 Vegetable stock cube
2 tsp Tabasco Sauce
4 Chicken fillets
1 or 2 Fish Stock Cubes
1 can Chickpeas
2 Carrots
1 Chicken stock cube
1 tsp Cumin
1 Cauliflower
2 tblsp Curry Paste
1 tsp Mustard Powder (Optional)
4 Onions
3 cans Chopped Tomatoes
2 cloves of Garlic
Healthy eating made convenient
Siansplan.com
Share
Lamb Mince Tacos
1 Onion (Peeled and diced finely)
1 Red Pepper (De-seeded and sliced)
1 tblsp Olive oil
450 g Lamb Mince
1 tsp Garlic Puree
1 tsp Pepper
1/2 tsp Paprika (optional)
1/2 tsp Cumin
100 mls Water
4 Lettuce Leaves (Washed and
shredded)
4 Tomatoes (De-seeded and diced)
2 Spring onions (Washed and sliced)
8 Taco Shells Baked (Warm)
100 mls Sour Cream
1. Fry the onions and red pepper in a
frying pan for 2 -3 minutes, add the
mince, garlic, spices and water.
2. Fry until the mince is cooked.
3. Prepare the salad.
4. Place the mince in the warmed taco
shells, top with the prepared salad
and sour cream.
5. Serve immediately with dip in dip out
salad.
Ingredients Instructions
These are quick to make, tasty and
wholesome. Equally good with 100% beef
or pork mince. Leftovers are delicious
reheated and served in pitta bread with
loads of salad.
Introduction
Prep Time: 15 minutes
Cooking Time: 15 minutes
Servings: 4
Cooking Time
13
Healthy eating made convenient
Siansplan.com
Share
Mexican Chicken Stew
1 tblsp Olive oil
1 Onion (peeled and diced)
2 red pepper (de-seeded and
diced)
1-2 tsp Tabasco Sauce
2 Cans Chopped Tomatoes
4 Chicken fillets (trimmed and
diced)
140 g Quinoa
1 Chicken stock cube
1 Can Pinto beans (canned)
1 tsp Coriander (leaves) (Fresh
if you prefer)
1 tblsp Lime juice
100 mls Natural Yoghurt (To
serve)
1. Heat oil in a pan and fry the onions and
peppers until soft. Add the tabasco sauce,
chicken and the tinned tomatoes. If needed
add enough water to cover the chicken.
Bring to boil, turn down the heat. Simmer for
20 minutes until the chicken is cooked.
2. To cook the quinoa bring a saucepan of water
with the stock cube to the boil. Add the
quinoa and cook for 15 mins. Add the beans
for the last minute. Drain excess water and
stir in the lime juice and coriander.
3. Seasoning to your taste and serve with
yoghurt.
Ingredients Instructions
A one pot wonder, again made within 35
minutes from start to finish. Cut !the
chicken fillets into five chunks to speed up
the cooking process or use 8 skinned
chicken thighs if you’re on a budget week.
Introduction
Prep Time: 15 minutes
Cooking Time: 30 minutes
Servings: 4
Cooking Time
14
Healthy eating made convenient
Siansplan.com
Share
Vegetarian Curry
1 Onion (Large)
2 Garlic (Cloves)
2 Carrots
3 Potato
1/2 Cauliflower
1 tblsp Vegetable oil
2 tblsp Curry Paste
400 mls Vegetable stock
1 Can Chopped Tomatoes (Can)
1 Can Chickpeas
300 g Basmati Rice
1-2 tsp Coriander leaf (dried) (Use
fresh if you prefer)
1. Peel and chop onions and all other
vegetables into medium size cubes
2. Place the oil in a large saucepan to
heat, add onions, garlic, carrots and
potatoes and cook for 5 minutes
3. Stir in your chosen curry paste and
cook for a further minute.
4. Add stock, chopped tomatoes,
chickpeas and cauliflower.
5. Bring to boil and simmer for 25
minutes.
6. Add chopped coriander to serve
7. Cook the rice to instructions on the
packet.
Ingredients Instructions
If possible I would make this the night
before, simply because the spices
penetrate the vegetables making for a
much more flavoursome curry. If you can’t
do that, I love that this recipe can be
made fairly quickly once the vegetables
are prepared.
Introduction
Prep Time: 15 minutes
Cooking Time: 25 minutes
Servings: 4
Cooking Time
15
Healthy eating made convenient
Siansplan.com
Share
Cauliflower Pasta Gratin
120 g Pasta
1/2 Cauliflower
30 g butter
30 g Plain flour
1 tsp Mustard Powder (Optional)
500 mls Milk
150 g Cheese (Low or reduced fat)
1. Trim le a ves of f th e c a ul i flo w er, c ut the
cauliflower into 8 pieces.
2. Cook the pasta in boiling, salted water and the
cauliflower in a steamer above the pasta. Cook
until both are tender.
3. Grate the cheese.
4. To m a k e t h e s a u c e - m e l t t h e b u t t e r i n a
saucepan, add the flour and mustard, stir
thoroughly. Take pot off the heat, add the milk a
little at a time until all the milk is absorbed by
the roux.
5. Drain the pasta and remove the cauliflower.
Place in a heatproof dish. Add the cheese to the
sauce, pour gently over the pasta and
cauliflower.
6. Place in the oven or under the grill until golden
brown. Serve hot.
7. If you haven't got a steamer, cook the
cauliflower in a saucepan of water. Drain and use
half the water and half the milk for the sauce.
8. Leftovers can be frozen in individual containers
or served as lunch next day.
Ingredients Instructions
Cauliflower is in season and therefore
good value. This store cupboard recipe
will not break the bank as it uses up the
rest of the cauliflower.
Introduction
Prep Time: 15 minutes
Cooking Time: 25 minutes
Servings: 4
Cooking Time
16
Healthy eating made convenient
Siansplan.com
Share
Chowder (Mixed Fish)
1 tblsp Olive oil (or butter)
100 g Bacon Lardens
1 Onion (Finely Chopped)
650 mls Fish Stock
4 Waxy Potatoes (Peel and chop into
2cm dices)
400 g Fish (salmon, cod, prawns, sea
fish)
4 tsp Parsley (Use fresh if you
prefer)
250 mls Natural Yoghurt (or Cream)
1 Pinch Seasoning
25 g butter (Softened)
1. Heat oil in a frying pan. Fry lardons for 3 minutes.
2. Add onions, cook until light golden colour.
3. Add stock and potatoes which have been cut into
2cm size pieces, bring to boil.
4. Reduce heat, cook potatoes until soft. Whilst the
potatoes are cooking:
5. Trim , s k in , de b on e a n d c u t t he fis h i n to sma l l
pieces, add to above with herbs, cook gently for
10 minutes until fish is cooked.
6. Reduce by boiling rapidly for a few minutes if
liquid is very thin.
7. Add cream or natural yoghurt, off the heat.
8. Return to heat, but do not boil. Taste and season
as necessary.
9. Stir in butter gently(optional).
10. Serve with home made brown bread or warm
crusty bread.
11. To balance the meal, add any diced vegetable
along with potatoes.
Ingredients Instructions
Enjoy your fix of Omega 3 from this
delicious fish chowder recipe. Again takes
less than 30 minutes to make. Serve
simply with warm crusty brown bread.
Introduction
Prep Time: 10 minutes
Cooking Time: 25 minutes
Servings: 8
Cooking Time
17
