June 23, 2014

Stuck in a mealtime rut? Family meals breaking the budget and erring on the side of not-so-nutritious?

Get your health and budget back on track with this family meal planner packed with fresh new family meal ideas that are sure to save you a few pennies and hours of mealtime stress.

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To really make this meal plan easy to follow, recipes marked with an * can be made a day or two ahead of time and recipes marked ** can be made ahead of time and frozen.

Monday

Breakfast: Spinach, fetta & sundried tomato frittata

Morning Tea: Fruit and yoghurt

Lunch: Taco Shells with salad and cheese

Afternoon Tea:Carrot Sticks and Hummus*

Dinner: Italian Sausage bake with steamed veggies

Tuesday

Breakfast: Toast with Apple & Pumpkin Butter*

Morning Tea: Apple and Cheese on wholegrain crackers

Lunch: Lunchbox Sushi*

Afternoon Tea: Banana Bliss Balls**

Dinner: Moussaka with side salad

Wednesday

Breakfast: Smoothie with milk, banana, peanut butter honey and oats

Morning Tea: Homemade Muesli Bars*

Lunch: Wholemeal Pitta Pocket with tuna and salad

Afternoon Tea: Cucumber morsels on wholegrain crackers

Dinner: Mexican Bean Pizza (leftover Pitta Pockets can be used as base; *make an extra batch of topping for Friday night)

Thursday

Breakfast: Baked beans (no added salt) on whole grain Toast

Morning Tea: OMG Chocolate Mousse* with banana or berries

Lunch: Garden Salad with fetta and wholemeal pitta chips

Afternoon Tea: Popcorn Trail mix*

Dinner: Thai pork burgers

Friday

Breakfast: Wholegrain cereal with fruit

Morning Tea: Banana Bliss Balls**

Lunch: Gourmet Green Pizza scrolls**

Afternoon Tea: Yoghurt with seeds

Dinner: Devilled Sausages with Sweet potato mash and steamed veggies

Saturday

Breakfast: Banana and peanut butter on whole grain toast

Morning Tea: Veggie sticks with hummus* & wholegrain crackers

Lunch: Eggplant Parmigiana with salad

Afternoon Tea: Fresh fruit and yoghurt

Dinner: Mixed Bean Enchiladas

Sunday

Breakfast: Zucchini & Corn Breakfast Muffin**

Morning Tea: Fresh fruit & yoghurt

Lunch: Egg and lettuce Sandwich

Afternoon Tea: Homemade Muesli Bars*

Dinner: Creamy Sundried Tomato & Chicken Pasta

Shopping List

Fruit & Vegetables

*Opt for seasonal produce

  • Red Apples
  • Green Apple
  • Bananas
  • Seasonal Fresh fruit
  • Onions
  • Baby Spinach
  • Shallots
  • Zucchini
  • Garlic
  • Carrots
  • Pumpkin
  • Cucumber
  • Eggplant
  • Capsicum
  • Basil
  • Potatoes
  • Tomatoes

Meat, Milk, Cheese & Other

  • Eggs
  • Yoghurt
  • Milk
  • Tasty or Mozzarella Cheese
  • Fetta
  • Heart smart mince (x2)
  • Ricotta
  • Parmesan Cheese
  • Short cut bacon
  • Italian Sausages
  • Chicken Breast

Cereals & Grains

  • Wholemeal or high fibre pasta
  • Self-raising flour (wholemeal)
  • Taco Shells
  • Wholegrain Bread
  • Wholegrain Crackers
  • Rolled Oats
  • Basmati or brown rice
  • Puffed Wheat or Rice
  • Wholemeal Pitta Pocket Bread
  • Wholegrain Burger Roles
  • Wholemeal Mountain Bread
  • Corn flour

Miscellaneous

  • Sundried Tomatoes
  • Canned Chickpeas
  • Sultanas
  • Dried Apricots
  • Olive Oil
  • Lemon Juice
  • Un hulled Tahini
  • Canned Tomatoes (no added salt)
  • Desiccated Coconut
  • Nori Paper
  • Canned Brown Lentils
  • Dried Italian Herbs
  • Ground Nutmeg
  • Peanut Butter (100% peanuts)
  • Honey
  • Sunflower seeds
  • Tin Tuna
  • Salt Reduced Taco Seasoning
  • No added Salt Baked Beans
  • Pure Cocoa
  • Popcorn kernels
  • Tomato Pasta (no added salt)
  • Soy Sauce
  • Worcestershire sauce
  • Mustard
  • Brown Sugar
  • Tin Corn (no added salt)

5


  • Some good ideas :)

    Reply


  • Thank you so Much. That has given me great inspiration. So many different healthy idea

    Reply


  • Sounds amazing! Even if you don’t follow the weekly planner it’s given me great inspiration! Love the bonus shopping list! Its become my new ‘go-to’ list when I’m struggling to feed the family. Thanks for sharing!

    Reply


  • how much would it cost approximately? Also my fussy eaters wouldn’t eat this though its great to hve a weekly meal prepared. Good ideas there though.

    Reply


  • great and extensive menu. yep planner is essential to keep you on track

    Reply


  • With a little bit of prior preparation and planning a healthy weekly menu is not actually that daunting

    Reply


  • This would be my menu in an ideal world. Yum :D

    Reply


  • I semi plan our meals, makes shopping easier, less wastage and costs less.

    Reply


  • Thanks for these great ideas, being on a budget can be tough, these looks great, thanks for sharing.

    Reply


  • These are great suggestions! Love that you laid out a whole week it helps get you in the right frame of mind to do the following week.

    Reply


  • I think it’s such a good idea to have a meal plan, although this one couldn’t be for me because of medical reasons I’m sure I could adapt it.

    Reply


  • Some of these meals have a fairly high carbohydrate level, not ideal for some with medical conditions.

    Reply


  • this sounds a lovely list of ingredients and meals to have in your diet

    Reply


  • like that you can click on recipe suggestion and the recipe page comes up.

    Reply


  • thanks for sharing great read

    Reply

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