Your meal plan for next week!

These are the meals I ate last week. You could choose just one or two to try next week or go the whole hog and cook them all! I hope you enjoy them!

For your Omega 3s: The Nude Nutritionist’s Miso Salmon Tray Bake.  I served mine with wholewheat vermicelli noodles.  You can use whatever vegetables you have available.

https://www.lyndicohen.com/recipes-2/miso-salmon-one-tray-bake

 

 

This Shakshuka is so easy and really delicious.  Cook it with the lid on until all the egg white is cooked and then serve whilst the yolk is still lovely and runny.  I served this with couscous as I had no crusty bread, but an oven baked ciabatta would be perfect.

https://well-fedsoul.com/creamy-sausage-shakshuka/

 

The kids loved this bean chilli.  My two do tend to enjoy beans, but I think the smoky flavour of this recipe was a hit.  It seems like a lot of spices going in, but it works!  I served it with basmati rice, sour cream and avocado.

https://saltedmint.com/vegetarian-black-bean-chili/

 

This salad is a one pot meal packed with plant protein and good if the sunny days continue!   Hopefully there is something for everyone in this dish.  You can use feta instead or as well as the tofu if you like.  I used fresh garlic not dried for the dressing.

https://www.veggiessavetheday.com/mediterranean-orzo-salad/

 

Beef lasagne.  My youngest still takes some convincing about lasagne.  In order to make it more appealing to him, I use a stick blender to blend the meat sauce a little once it’s cooked.  This gives the mince a less chewy texture, don’t overdo it though otherwise it’ll be puree.  Plenty of white sauce is key too.   I put plenty of vegetables or salad on the side and not too many in the lasagne as that puts him off too. 

https://www.bbc.com/food/recipes/mary_berrys_lasagne_al_16923

 

Another super easy tray bake that should be a crowd pleaser.  The chicken could be swapped for Quorn or Tofu, but make sure you adjust the cooking time accordingly.  The 4 chicken thighs I cooked were cooked in 30 mins (not the hour stated, so keep an eye).

https://www.lyndicohen.com/recipes-2/one-tray-balsamic-chicken

 

 Sunday…roast dinner!

Shopping list (for everything except the roast):

I’ve written all the sauces and spices down here too, so check what you already have before ordering.

  • Chicken thighs 1 per adult

  • Salmon fillets 1 per adult

  • 900g beef mince

  • Tofu

  • Black beans 1 tin

  • Chickpeas 2 tins

  • Kidney beans 1 tin

  • Chopped tomatoes 4 tins

  • Fresh tomatoes x 5

  • Red onion x 4

  • White onion x 3

  • Celery

  • Garlic

  • Red pepper x 1

  • Cherry tomatoes

  • olives

  • Balsamic vinegar

  • Cauliflower x 1

  • Sweet potato x 1

  • Honey

  • Lime

  • Chilli flakes (or use powder)

  • Smoked paprika

  • Ground coriander

  • Dried thyme

  • Dried oregano

  • Red wine vinegar

  • Dijon mustard

  • Dried basil

  • Olive oil

  • Orzo pasta

  • Kale or spinach

  • Coconut milk x1

  • Eggs 1 per person

  • Fresh coriander

  • Fresh parsley

  • Feta cheese

  • ciabatta

  • Miso paste

  • Brussel sprouts x 8

  • Plain flour

  • Beef stock or vegetable (this is for the lasagne)

  • Caster sugar

  • Tomato puree

  • Unsalted butter

  • 750ml milk

  • parmesan cheese

  • lasagne sheets

  • 75g mature cheddar