Innholdsfortegnelse for 7-Day Meal planners i Good Food

I love to plan. Aside from giving a sense of control, it enables me to manage our household food budget, ensures that my family eats a variety of balanced, healthy meals throughout the week, and, best of all, it inspires my adventurous side: trying new dishes I wouldn’t normally dream of. Of course, we’re all different, which is where this collection of meal plans devised by Good Food’s brilliant food team comes in. Our ambition is to be as practical as possible for as many people as possible, whatever your domestic arrangements or lifestyle choice. Inside, you’ll find 14 meal plans, including – and this is just a taster – dinners for one (p106), meat-free (p32), no-cook (p82), budget-friendly (p90) and feel-good (p66). I hope they give you food for…

Developed by chef, author and meal planning expert Claire Thomson (@5oclockapron), this plan brings you a week’s worth of easy dinners to help you and your family settle back into the school routine. Claire’s plan keeps costs down by using affordable ingredients and fuel-effcient cooking methods, and offers balance and variety through the week, with an emphasis on family favourites, like sausage meatball & mushroom pasta. Adding a touch of cream to beans and pulses is a brilliant way to elevate low-cost protein – try it yourself in our lentil curry with cream. ‘Cook once but enjoy twice’ is a smart way to save time and money – the extra sauce for our three-bean chilli is ready to upcycle into our vegetable & bean chimichangas another night, saving time and…

Our feel-good meal plan is packed with recipes that optimise a range of nutrient-rich foods to help you feel your best. Avocado – low in sugar yet rich in a type of fat that is good for the heart – stars in our cod with cucumber, avocado and mango salsa, as well as in a creamy yogurt dressing for our BBQ chicken drummers with green goddess salad. Eating natural live yogurt regularly may result in better digestion and a stronger immune system – that’s why you’ll also find it in our spiced lamb with bulgur. Sesame seeds are nutrientrich, and feature in our roasted broccoli and sesame rice salad, as well as our lemon roasted vegetables. Pomegranate seeds are loaded with health benefits too, and you’ll find them in our…

Whatever your budget, cooking for a family can be a challenge. That’s why we’ve chosen everyday crowd-pleasers like our frying pan pizzas, our sausage & lentil cassoulet, and our sausage, chorizo & leek hash with fried eggs. Meat can take up a large part of your food budget, but with a little know-how, you can select cost-effective cuts and make a little go a long way. Our sweet potato cottage pie combines beef with iron-rich lentils to top up your fivea-day count and boost fibre levels. What’s more, the filling and topping are used later in the week to make our savoury curried beef pasties. Chicken thighs are a budget shopper’s friend. We’ve used them in our Italian garlic chicken with white bean & rosemary mash, and our chicken &…

This plan is all about delicious dinners that the whole family will love, from zingy lemon orzo chicken to comforting gnocchi alla norma. These recipes will help you top up your daily count of fruit and veg too – our green soup for example, with a touch of cream and topped with crispy chorizo, is a great way to get kids to eat veg like kale and spinach, while our our caponata pasta makes clever use of jarred Mediterranean veg. Stir-fries are the classic fast food at home, and our fragrant pork & lemongrass noodles makes use of savvy storecupboard ingredients for a dish that’s not only low in salt and sugar but ready in just 20 minutes. Our honey & soy chicken also makes the most of everyday ingredients…

Kick-start a move to healthier eating with the help of NHS doctor and food writer Dr Chintal Patel. Chintal has created seven days of health-focused dinners to take the pressure off family meal planning. Each dinner – from creamy coconut & spinach dhal to halloumi fajitas and miso chicken traybake – serves four and packs in a good range of vegetables. Chintal also teaches us a trick or two for healthy family meal planning, and shows us easy hacks to boost your vitamin count and feel fuller for longer. We’ve even prepared a shopping list to make the plan as easy as possible to follow. Creamy coconut & spinach dhal “This meal is a complete hug in a bowl. Substituting half of the rice for quinoa not only adds extra…

Whether you’ve just bought an air-fryer or it’s already your favourite kitchen gadget, you’ll find something new and exciting in this meal plan from food writer Silvana Franco. From baked spinach & feta filo parcels to grilled pork & potato kofte, these recipes show how versatile your air-fryer can be. Preparing meals that will satisfy everyone in the family can be tricky. We’ve made dinnertime a breeze with our chicken fajitas – they taste great and contribute important nutrients like iron, folate and vitamin C. Our sweet potato hash meanwhile is easy to make and packed with veg, while our smash burgers with cheese & bacon are sure to be a hit. And if time is short, you only need 10 minutes to get our cheese & ham hock gnocchi…

Being short of time doesn’t mean you and your family have to compromise on a balanced, healthy diet. Each of our recipes contributes at least one of your five-a-day and we’ve included complex carbs such as brown rice, pasta and noodles to boost fibre levels. UK guidelines recommend eating one portion of oily fish a week, so our pan-fried salmon with braised Little Gem lettuce is a valuable inclusion. Stir-fries are a classic fast food at home, but packet sauces can be high in salt and sugar – our fragrant pork & lemongrass noodles, made using a few storecupboard ingredients, make a great alternative, and can be on the table in just 20 minutes. Many of us enjoy more than just meat-free Mondays and our plan recognises this with two…

Whether you’re vegetarian or simply looking to reduce your meat intake, you won’t be disappointed – this plan is full of variety and includes classics with a twist, like our burnt aubergine veggie chilli, which packs in a range of veg, and our lighter slow cooker vegetable lasagne. Getting adequate protein might be a concern, but beans, pulses, nuts and seeds are all useful plant-based sources. Tofu supplies all nine of the amino acids needed for growth and repair, making it a ‘complete’ protein source – give it a go in our teriyaki tofu with charred spring onions. Our vegetarian enchiladas meanwhile combine beans with dairy to pack in the protein – just add a green salad and you’re good to go. When time is short, our spicy cauliflower &…

Family life is hectic, but with this meal plan you won’t have to resort to processed foods or takeaways. We’ve slashed time and effort using simple cooking methods, wholefood ingredients and a few storecupboard favourites, giving you seven nourishing meals for the week ahead. Stir-fries are a classic quick dinner, but packet sauces can be high in salt and sugar and may contain additives – our hoisin duck stir-fry uses simple ingredients and can be on your table in just 15 minutes. Our cod & chorizo stew meanwhile is easy to make and full of hearty flavour, while our speedy sausage stroganoff is budget-friendly and destined to be a new family favourite. Canned and frozen veg save time, minimise waste and are budget-friendly too, so we’ve used them in our…

Eating a plant-based diet can have benefits for your health and for the environment. So, whether you’re aiming for one meat-free meal a day or eating a completely vegetarian diet, our meat-free meal plan has you covered. We’ve included a variety of plant-based foods, plus eggs and dairy for their important contribution of nutrients like vitamins B12 and D, and minerals like calcium and iodine. If any family members need convincing, our spinach & feta cannelloni will be sure to win them over. Our comforting filo-topped pot pie meanwhile packs in the green veg in a deliciously creamy sauce. We know cooking for a family can be tricky, so we’ve included favourites like veggie fajitas, as well as new recipes like our squash & halloumi flatbreads with sweet chilli beetroot…

Cook and writer Ed Smith, aka @rocketandsquash, has taken everyday meals to a new level in this easy, summery plan. Focusing on familiar dishes, like chilli, curry and pasta, he’s added a refreshing, nutritious twist and designed a plan that provides variety through the week. “It’s always good to aim for a little balance over the course of the week – familiar dishes with something new; some cooking, but not too much; meat on occasion, but some fish for the brain and plenty of veg; and of course, ideally a cost balance between the dishes to suit the purse strings. Hopefully, all those things are taken into account in this meal plan.” – Ed Smith Shopping list VEG, FRUIT & FRESH HERBS 800g courgette 700g aubergine 1kg carrots 2 lemons…

Whether you’re short on time or just don’t feel like cooking, you can still enjoy healthy, nutritious meals with our no-cook meal plan. A few savvy buys and storecupboard staples will help deliver delicious, balanced meals, like our lentil and tuna salad, or our no-cook veggie fajitas. Our ham, cheese and pear salad combines juicy pears with salty, savoury ham while also being rich in folate, vitamin C and calcium. UK guidelines recommend we eat at least one portion of oily fish a week, and our peppered mackerel and pink pickled onion salad is a valuable source of heart-healthy omega-3 fats. Plus, we’ve made the most of weekend leftovers and shown you how to optimise shop-bought rotisserie chicken with our sweet and salty chicken, mango and noodle salad, our mango…