Weekly Family Meal Plan

Ingredients

• 1 kg Boneless, skinless chicken breasts
• 3 tbsp Olive oil, 3 tbsp Fresh lemon juice
• 1 tsp Dried oregano, 1.5 tsp Salt, 0.5 tsp Black pepper
• 600g (3 cups) Brown rice, 1.4 L (6 cups) Water

Directions

1. Rinse 600g brown rice. Boil in 1.4 L water with 1 tsp salt, then simmer covered for 40-45 mins.
2. Marinate chicken with olive oil, lemon juice, oregano, 1.5 tsp salt, and pepper for 15 mins.
3. Grill in a skillet for 6-8 mins per side (to 74°C). Let rest, slice, and serve over rice.

Ingredients

• 1 box (500g) Whole wheat pasta
• 500g Ground turkey, 1 tbsp Olive oil
• 1 jar (700g) Marinara sauce, 1 tsp Salt, 0.5 tsp Garlic powder

Directions

1. Boil pasta according to package instructions, drain.
2. Heat oil, brown turkey with salt and garlic powder (6-8 mins).
3. Add marinara, simmer 10 mins. Toss with pasta.

Ingredients

• 4 large Apples
• 6 tbsp Peanut butter

Directions

1. Wash, core, and slice apples.
2. Serve immediately with peanut butter for dipping.

Ingredients

• 600g White rice (cooked & chilled)
• 500g Boneless chicken breasts (diced)
• 2 tbsp Olive oil, 4 large Eggs (beaten)
• 400g Frozen mixed peas & carrots (thawed)
• 5 tbsp Soy sauce, 1 tsp Sesame oil

Directions

1. Scramble eggs in 1 tbsp oil, set aside.
2. Heat remaining oil, cook diced chicken 5-6 mins. Add veggies, cook 2 mins.
3. Add cold rice, toss 3 mins. Pour in soy sauce and sesame oil. Mix eggs back in and serve.

Ingredients

• 500g Lean ground beef, 1 packet (35g) Taco seasoning
• 12 Hard corn taco shells
• 1 head Iceberg lettuce (shredded), 3 Tomatoes (diced), 200g Cheddar

Directions

1. Brown beef, drain fat.
2. Add seasoning & 120ml water, simmer 5 mins.
3. Warm taco shells. Serve with separated toppings for assembly.

Ingredients

• 12 slices Whole grain bread, 12 slices Cheddar cheese
• 4 tbsp Butter, 1 L Tomato soup

Directions

1. Warm soup in a pot.
2. Butter bread, assemble cheese sandwiches, and grill 3-4 mins per side until golden.

Ingredients

• 1 kg Beef stew meat, 1 Onion, 4 Cardamom pods
• 1 kg Yogurt, 1 Egg, 2.5 tbsp Cornstarch
• 600g White rice, 1.4 L Water

Directions

1. Boil beef, onion, cardamom 90 mins; strain and reserve 1 cup broth.
2. Cook rice.
3. OFF HEAT: Whisk yogurt, egg, cornstarch until smooth.
4. Heat yogurt stirring CONSTANTLY. Stir in beef and broth, simmer 5 mins.

Ingredients

• 500g Red lentil pasta
• 700g Marinara sauce, 1 tsp salt

Directions

1. Boil pasta 7-9 mins, drain gently.
2. Heat marinara. Fold pasta into sauce.

Ingredients

• 6 medium Oranges
• 500g Greek yogurt, 3 tbsp Honey

Directions

1. Peel and segment oranges.
2. Serve with yogurt drizzled with honey.

Ingredients

• 1 kg Ground beef, 150g Breadcrumbs, 2 Eggs
• 1 Zucchini (grated & squeezed dry)
• 1.5 tsp Salt, 0.5 tsp Pepper, 1 tsp Garlic powder
• 600g White rice

Directions

1. Cook rice. Preheat oven to 200°C.
2. Mix beef, breadcrumbs, eggs, zucchini, and spices.
3. Roll into balls, bake for 20 mins. Serve on rice.

Ingredients

• 1 kg Boneless chicken breasts
• 1 tbsp Olive oil, spices (salt, paprika, garlic powder)
• 600g White rice, 600g Broccoli

Directions

1. Cook white rice.
2. Rub chicken with oil & spices; grill 6-8 mins per side, rest, slice.
3. Steam broccoli florets 5-6 mins.

Ingredients

• 6 large Tortillas
• 300g Cream cheese, 400g Deli turkey

Directions

1. Spread cream cheese on tortillas.
2. Layer turkey, roll tightly, and slice into rounds.

Ingredients

• 12 Tortillas
• 600g Shredded cooked chicken, 400g Black beans (rinsed)
• 450g Shredded cheddar

Directions

1. Put chicken, beans, cheese on 6 tortillas, top with remaining 6.
2. Toast in an oiled pan 2-3 mins per side. Cut into triangles.

Ingredients

• 500g Mixed greens, 1 Cucumber (diced), 250g Cherry tomatoes
• 400g Leftover chicken or beef
• 6 tbsp Vinaigrette

Directions

1. Toss greens, cucumber, and tomatoes.
2. Add warmed leftover meats and drizzle with dressing.

Ingredients

• 150g Oreos
• 500g Strawberries, 125g Blueberries

Directions

1. Wash berries, remove strawberry stems. Serve Oreos alongside berries.

Ingredients

• 1 kg Ground beef (80/20), 1 tsp salt, 1 tsp pepper
• 6 Buns, 6 Cheese slices
• 750g Frozen sweet potato fries

Directions

1. Bake fries according to bag.
2. Form beef into 6 loose balls. Toast buttered buns.
3. Smash beef flat in a smoking hot pan, season, cook 2-3 mins.
4. Flip, add cheese to melt. Assemble burgers.

Ingredients

• 500g Penne or fusilli pasta
• 190g Basil pesto, 250g Cherry tomatoes (halved)
• 1 tbsp Olive oil

Directions

1. Boil pasta, reserve 60ml pasta water.
2. Toss drained pasta with pesto, tomatoes, oil, and reserved water.

Ingredients

• 6 large Bananas, 6 tbsp Almond butter

Directions

1. Peel bananas. Serve with almond butter on the side.

Ingredients

• 400g Dry egg noodles
• 600g Raw peeled shrimp, 2 tbsp Sesame oil
• 500g Frozen stir-fry mix
• 5 tbsp Soy sauce, 1 tbsp Honey, 1 tsp Garlic powder

Directions

1. Boil noodles. Mix soy sauce, honey, garlic powder.
2. Heat sesame oil in wok, cook shrimp 2-3 mins, remove.
3. Stir-fry veggies 4-5 mins. Toss everything together 2 mins.