This shop came to £107 for our family of four, covering breakfasts, lunches (for me), snacks and five family dinners.

As always, this isn’t every single thing we’ll eat this week. We already had plenty of staples at home and we do a top up shop towards the weekend. We try to budget a total of £150 a week on food.

If you’re shopping along with me, definitely check your cupboards before adding everything to your basket. There’s no point buying another tin of beans if you’ve already got three hiding at the back!

I also want these meal plans to be as useful as possible, so don’t worry about buying the exact products I’ve bought. They’re simply ideas that you can recreate wherever you normally shop.

If you’re trying to eat a little less ultra-processed food without making life more complicated, I hope these give you some inspiration.

This Week’s Meal Plan

Breakfasts

- Eggs on toast

- Overnight oats

- Baked oats

- Banana pancakes

- Toast with peanut or cashew butter

- Freshly baked croissants

- Kefir breakfast smoothies

Lunches

- Mixed bean salad

- Leftovers from dinner

Snacks

I like to make snack plates for the kids with different things like:

- Chicken slices

- Cocktail sausages

- Houmous with cucumber and peppers

- Cheese

- Mini breadsticks

- Pitta chips

- Fresh fruit

- Baked peaches with Greek yoghurt

- Strawberries and cream

- Olives

- Vanilla & chocolate ice lollies

Family Dinners

- Honey, Sausage, Fennel & Butter Bean Tray Bake

- Halloumi & Mediterranean Vegetable Pasta with Beans

- Steak, Homemade Chips & Salad

- Moroccan Chicken, Chickpeas & Giant Couscous

- One-Pot Mexican Chicken, Beans & Rice

Recipes

1. Honey, Sausage, Fennel & Butter Bean Tray Bake

Easy but delicious one tray meal.

Ingredients:

• 6 sausages

• 300g potatoes, chopped into bite-size pieces

• 1 medium sweet potato, chopped

• 1 onion, sliced

• 1 fennel bulb, sliced

• 1 small broccoli head, cut into florets

• 1 jar butter beans, drained and rinsed

• 2 tbsp olive oil

• 1 tsp smoked paprika

• 1 tsp garlic granules

• Few sprigs fresh thyme or rosemary

• Salt + black pepper

  For the sauce:

• 3 garlic cloves, crushed

• 2 tbsp honey

• 1 tbsp soy sauce

• 1 tbsp olive oil

• 1 tsp Dijon mustard

• ½ tsp apple cider vinegar

• Black pepper

To finish:

• 60–80g feta

• Lemon zest + squeeze of lemon

• Chopped parsley

Method:

1. Preheat oven to 200°C fan.

2. Add the potatoes, sweet potato, onion and fennel to a large tray. Toss with olive oil, smoked paprika, garlic granules, herbs, salt and pepper.

3. Nestle the sausages into the tray and roast for 25 minutes.

4. Meanwhile mix together the honey, garlic, soy sauce, olive oil, Dijon, apple cider vinegar and black pepper.

5. Remove the tray from the oven and add the broccoli and butter beans. Pour over most of the sauce and toss everything together gently.

6. Return to the oven for another 15–20 minutes until the sausages are sticky and golden, the veg is caramelised and the broccoli is slightly crispy at the edges.

7. Drizzle over the remaining sauce, then finish with lemon zest, feta and parsley before serving.

Tip: Any leftovers are brilliant for lunch the next day.

2. Halloumi & Mediterranean Vegetable Pasta with Beans

Roasting a bag of frozen Mediterranean vegetables makes a brilliant pasta sauce with hardly any effort, and blending some of the beans into the sauce makes it extra creamy without needing cream.

Ingredients

• 1 bag M&S Frozen Mediterranean Vegetables

• A few cloves of garlic

• 1 block halloumi

• 1 tin or jar white beans, drained

• Pasta of your choice

• Olive oil

• 1 tbsp honey

• Chilli flakes

Method

1. Roast the frozen Mediterranean vegetables with a drizzle of olive oil and some garlic until soft and lightly caramelised.

2. Meanwhile, cook the pasta according to the packet instructions.

3. Add the roasted vegetables to a blender with half of the mixed beans and blend until smooth. If needed, add a splash of the pasta cooking water to loosen the sauce.

4. Stir the sauce through the cooked pasta, then fold through the remaining whole beans.

5. Chop the halloumi into cubes and fry in a little olive oil until golden on both sides. Add 1 tbsp honey and chilli flakes towards the end and cook for an extra minute until caramelised.

6. Mix the halloumi and cooked pasta into the sauce.

Tip: This is a great way to sneak lots of vegetables into the sauce.

3. Steak, Homemade Chips & Salad

Sometimes simple dinners are the ones everyone enjoys most.

Ingredients

• Sizzle steaks

• McCain naked chips

• Veg of choice (we did corn on the cob)

• Olive oil

• Fried egg (optional)

Method

1. Cook chips in the oven according to packet instructions.

2. Cook the steaks to your liking and serve with a fried egg on top.

4. Moroccan-Inspired Chicken, Chickpea & Giant Couscous Salad

This is the kind of dinner I love in summer. It’s fresh, colourful and packed with flavour, but still filling enough to be a proper family meal.

Ingredients

• 500g diced chicken breast (I used half a 1kg bag of M&S Oakham Gold Diced Chicken Breast Frozen)

• 1 jar or tin chickpeas, drained

• 250g giant wholewheat couscous

• 1 cucumber, diced

• 1 red pepper, diced

• Handful of cherry tomatoes, halved

• 4 Medjool dates, finely chopped

• Handful of pomegranate rubies

• Large handful of fresh parsley, chopped

• 100g feta, crumbled

For the Moroccan-inspired seasoning

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 tsp paprika

• ½ tsp ground cinnamon

• Olive oil

• Salt and black pepper

For the dressing

• Juice of 1 lemon

• 2 tbsp extra virgin olive oil

• 1 tsp honey

• ½ tsp ground cumin

• Salt and black pepper

Method

1. Cook the giant wholewheat couscous according to the packet instructions and leave to cool slightly.

2. Meanwhile, toss the chickpeas with a drizzle of olive oil and half of the spice mix. Spread onto a baking tray and roast at 200°C for 20-25 minutes until lightly crisp.

3. Coat the chicken with the remaining olive oil and spice mix. Pan fry over a medium-high heat for 8-10 minutes, or bake in the oven until cooked through and lightly golden.

4. Whisk together the lemon juice, olive oil, honey, cumin, salt and pepper to make the dressing.

5. Add the cooked couscous to a large serving bowl along with the cucumber, pepper, tomatoes, chopped dates, pomegranate rubies and parsley. Toss everything together with the dressing before folding through the chicken and roasted chickpeas.

6. Finish with plenty of crumbled feta and serve warm or at room temperature.

Tip: This is one of those meals that tastes even better the next day once all the flavours have had time to come together, so it’s perfect for meal prep or packed lunches.

5. One-Pot Mexican Chicken, Beans & Rice

This was inspired by a RecipeTin Eats recipe and it’s the kind of dinner I love for busy evenings. Everything cooks in one pan, it’s packed with flavour and the leftovers are just as good for lunch the next day.

Ingredients

• 500g diced chicken breast

• 250g long grain rice

• 1 red pepper, diced

• 2 garlic cloves (or 2 tsp frozen chopped garlic)

• 1 jar kidney beans, drained

• 1 tbsp tomato purée

• 1 tsp paprika

• 1 tsp ground cumin

• - 500ml chicken bone broth

• Olive oil

• Juice of ½ lime (optional)

• Greek yoghurt and coriander, to serve (optional)

Method

1. Heat a little olive oil in a large ovenproof frying pan or casserole dish and brown the chicken for 4-5 minutes.

2. Add the peppers and garlic and cook for another 3 minutes until softened.

3. Stir in the paprika, cumin and tomato purée, then add the rice and mix well so it’s coated in all the spices.

4. Pour in the chicken bone broth, stir through the kidney beans and bring everything to a gentle simmer.

5. Cover with a lid (or tightly with foil) and bake at 180°C for 30-35 minutes, until the rice is tender and the liquid has been absorbed.

6. Leave to stand for 5-10 minutes before fluffing the rice with a fork.

7. Finish with a squeeze of lime and serve with a dollop of Greek yoghurt and fresh coriander if you like.

Shopping List

Fruit & Veg

- M&S Organic Rocket

- M&S Red Peppers

- M&S Whole Cucumber

- M&S Collection Peaches

- M&S Pomegranate Rubies

- M&S Rainforest Alliance Small Bananas

- M&S British Strawberries

- M&S Perfectly Ripe Extra Small Baby Watermelon

- M&S New Potatoes

- M&S 4 Sweetcorn Cobettes

- M&S Fennel

Meat, Poultry & Fish

- M&S Only 6 Ingredients 6 Heritage Gold Pork Sausages

- M&S Sizzle Steaks

- M&S Oakham Gold Diced Chicken Breast Frozen

- M&S Plain Roasted Chicken Breast Slices

- M&S Only 6 Ingredients Cocktail Sausages

Dairy & Eggs

- M&S Collection 5% Fat Authentic Greek Yogurt

- M&S Greek Feta Cheese

- M&S Cypriot Halloumi

- M&S Organic British Salted Butter

- M&S Organic Whole Milk 4 Pints

- M&S Good Gut Organic Natural Kefir Drink

- M&S Free Range Medium Eggs

- M&S Whipping Cream

Bakery

- M&S Only 6 Ingredients Sunflower Seed and Spelt Sliced Toasting Loaf

- M&S 8 Ready to Bake Croissants Frozen

Pantry & Cupboard

- Cook With M&S Ground Coriander

- Cook With M&S Chopped Garlic Frozen

- M&S Red Kidney Beans

- M&S Mixed Beans

- M&S Cannellini Beans

- M&S Giant Wholewheat Couscous

- M&S Pitted Black Hojiblanca Olives

Snacks

- M&S Collection Extra Smooth Houmous

- M&S Lightly Salted Pitta Chips

- M&S Mini Breadsticks

- M&S White Chocolate Coated Custard Creams

- M&S 6 Vanilla & Choco Milk Pops

Total: £107

One thing people always notice is that I never plan seven dinners for seven days.

That’s completely intentional because life with kids changes by the hour. Sometimes we have enough leftovers for another meal, sometimes we end up meeting family, and sometimes it’s Friday and I just don’t fancy cooking what I’d planned on Monday. We might also go out to eat on the weekend.

Giving ourselves a couple of flexible evenings means we waste less food, save money and take a bit of the pressure off.

I hope this week’s meal plan gives you some ideas for your own family.

If you make any of the recipes, I’d genuinely love to know which one was your favourite. Leave a comment below so we can all steal each other’s dinner ideas!

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This is a series where I share a hosting menu that can be almost entirely (if not completely) prepared ahead of time, so when your guests arrive, you’re not stuck in the kitchen—you actually get to enjoy hosting.

This week was my mum’s birthday and, if there’s one thing she definitely doesn’t want to do on her birthday, it’s cook. So I thought the best gift I could give her was to cook a lovely meal instead.

It also happened to be a very hot week, so I wanted a menu that felt fresh, seasonal and could mostly be served at room temperature. Peaches, rhubarb and new potatoes are all at their best right now, making them perfect for a summer menu like this.

Everything was prepared earlier in the day, leaving just a few simple jobs before everyone arrived and the crumble to bake while we ate our main course.

If you’ve ever found hosting stressful, I’d really encourage you to start by changing the menu rather than trying to become a better host. Choosing dishes that can mostly be made ahead is, in my opinion, the biggest hosting hack there is. It means less rushing around, less washing up while everyone else is chatting, and more time actually sitting at the table enjoying the people you’ve invited over.

The Menu

Starter

Peach, Burrata & Prosciutto Platter with fresh basil and toasted sourdough

Main

- Room-temperature lemon & herb salmon

- New potato salad with herbs & capers

- Watermelon, cucumber & feta salad

- Simple green salad

- Lemon & dill yoghurt sauce

Dessert

Rhubarb crumble with vanilla ice cream

Shopping List

This menu was for 4 adults, if you are serving more people make sure to increase the food amounts accordingly.

Fruit & Vegetables

- 3 ripe peaches

- 400g rhubarb

- 750g new potatoes

- ½ small watermelon (around 600g prepared)

- 1 cucumber

- 1 lemon

- 120g mixed salad leaves

- 1 bunch fresh dill

- 1 bunch fresh parsley

- 1 bunch fresh chives

- 1 bunch fresh basil

Fish & Dairy

- 1 side of salmon (900g–1kg)

- 2 burrata (125g each)

- 200g feta

- 250g Greek yoghurt

- 1 litre good-quality vanilla ice cream (I used the M&S Collection West Country Madagascan Vanilla Ice Cream)

Bakery

- 1 sourdough loaf

Pantry

- 100g prosciutto

- 2 tbsp capers

- Extra virgin olive oil

- Honey (optional)

- Sea salt

- Black pepper

For the crumble

- 100g plain flour

- 75g rolled oats

- 75g cold butter

- 125g light brown sugar (50g for the rhubarb, 75g for the topping)

Prep Timeline

We were hosting dinner and this was my rough timeline for prepping the food.

10:00am

- Prepare the rhubarb crumble and keep it in the fridge, ready to bake later.

- Make the lemon & dill yoghurt sauce.

- Wash and dry all the herbs and salad leaves.

11:00am

- Cook the new potatoes.

- Leave them to cool before making the potato salad.

- Refrigerate.

12:00pm

- Cook the salmon.

- Leave to cool completely before refrigerating.

Afternoon

- Chop the watermelon.

- Slice the cucumber.

- Slice the peaches.

- Slice the sourdough, ready for toasting.

One hour before guests arrive

- Take the salmon out of the fridge so it isn’t fridge-cold.

- Toast the sourdough.

- Assemble the peach, burrata and prosciutto platter.

- Assemble the watermelon salad.

- Dress the green salad.

- Transfer everything to serving platters and bowls.

During the main course

Pop the crumble into the oven.

By the time you’ve finished eating, dessert is ready to serve with vanilla ice cream.

Recipes

Peach, Burrata & Prosciutto Platter

Ingredients

- 2 burrata (125g each)

- 3 ripe peaches, sliced into wedges

- 100g prosciutto

- Small handful fresh basil

- 1 tbsp extra virgin olive oil

- 1 tsp honey (optional)

- Freshly cracked black pepper

- Toasted sourdough

Method

Arrange the peach slices, burrata and prosciutto on a large serving platter.

Scatter over the basil leaves before drizzling with olive oil. If your peaches aren’t especially sweet, add a tiny drizzle of honey. Finish with plenty of black pepper.

Serve alongside toasted sourdough.

Lemon & Herb Salmon

Ingredients

- 900g–1kg side of salmon

- 1 tbsp olive oil

- 1 lemon, sliced

- A few sprigs of dill

- Sea salt

- Black pepper

Method

Preheat the oven to 180°C fan.

Place the salmon onto a lined baking tray and drizzle with olive oil. Season well before laying the lemon slices and dill over the top.

Bake for 20–25 minutes, depending on the thickness of your salmon, until it flakes easily with a fork.

Leave to cool completely before refrigerating.

Remove from the fridge around an hour before serving.

New Potato Salad with Herbs & Capers

Ingredients

- 750g new potatoes

- 2 tbsp capers

- 3 tbsp extra virgin olive oil

- Juice of ½ lemon

- 2 tbsp chopped parsley

- 2 tbsp chopped chives

- Sea salt

- Black pepper

Method

Boil the potatoes for 15–20 minutes, or until just tender.

Drain and leave to cool before halving any larger potatoes.

Whisk together the olive oil, lemon juice, herbs and capers, then toss through the cooled potatoes.

Season generously.

Watermelon, Cucumber & Feta Salad

Ingredients

- 500g watermelon, cubed

- ½ cucumber, sliced into half moons

- 150g feta, crumbled

- Small handful basil leaves

- 1 tbsp olive oil

- Black pepper

Method

Gently combine all the ingredients in a serving bowl just before serving.

Lemon & Dill Yoghurt Sauce

Ingredients

- 250g Greek yoghurt

- Juice of ½ lemon

- 2 tbsp finely chopped dill

- Sea salt

- Black pepper

Method

Mix everything together and refrigerate until ready to serve.

It’s perfect alongside both the salmon and the potato salad.

Rhubarb Crumble

Ingredients

Filling

- 400g rhubarb, chopped into 3–4cm pieces

- 50g light brown sugar

Crumble topping

- 100g plain flour

- 75g rolled oats

- 75g cold butter, cubed

- 75g light brown sugar

Method

Preheat the oven to 180°C fan.

Place the rhubarb into an ovenproof dish and toss with the sugar.

Rub the butter into the flour until it resembles breadcrumbs, then stir through the oats and sugar.

Scatter the crumble topping evenly over the rhubarb.

Bake for 35–40 minutes, until golden and bubbling.

Serve warm with generous scoops of vanilla ice cream.

That’s this week’s Prep Ahead Hosting Menu 🤍

I hope this gives you some inspiration for your next summer get-together.

Hosting doesn’t have to mean spending the whole evening in the kitchen. A little prep earlier in the day means you get to enjoy the evening with your guests instead of cooking while everyone else is chatting.

Every Prep Ahead Hosting Menu includes:

• A complete menu for the occasion

• One shopping list

• A simple prep timeline

• Full recipes

• Make-ahead tips so you can actually enjoy hosting

If you make this menu, I’d love to hear how it turned out. And if there’s a hosting menu you’d like me to create next—whether that’s a barbecue, brunch etc.—leave me a comment below.

See you in the next Prep Ahead Hosting Menu!

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That doesn’t mean we never have cereal — we do. But it’s not something we rely on for breakfast. It’s more of a snack or an add-on, not a full meal that carries us through the morning.

Because I’ve noticed a big difference when my kids have a proper, nourishing breakfast. Their mood is better, their focus is better, and they stay full until lunch without constant snacking.

And even though mornings can feel chaotic, breakfast is one thing I always prioritise. It sets the tone for the day.

So here are some go-to prep-ahead breakfasts that are simple, filling, and actually realistic for family life.

5-ingredient blender pancakes (freezer friendly)

A balanced mix of complex carbs, protein and fibre, with healthy fats from flaxseed to keep you full for longer. If you are going to freeze these then double or triple the recipe so you have enough for another day.

I have been making these since my eldest started solids and just never stopped!

Ingredients:

• 1 large ripe banana

• 2 large eggs

• 1/2 cup rolled oats (about 8 tbsp)

• 1 tbsp ground flaxseed

• 1/2 tsp cinnamon

Method:

1. Add all ingredients into a blender and blend until smooth.

2. Heat a pan over medium heat with a little oil or butter.

3. Spoon small amounts of batter into the pan.

4. Cook for 1–2 minutes each side until golden and cooked through.

5. Leave to cool completely, then freeze with baking paper between each pancake.

To serve:
Reheat in a toaster or pan and serve with yoghurt, fruit, nut butter or honey.

6-minute eggs (batch prep protein)

High-quality protein with healthy fats and essential nutrients like choline to support energy and brain function. You can batch prep these at the start of the week and store in the fridge.

Ingredients:

• Eggs (as many as you’d like)

Method:

1. Bring a pan of water to a boil.

2. Gently lower eggs into the water.

3. Boil for 6 minutes for soft-boiled eggs (7–8 minutes if you prefer firmer yolks).

4. Immediately transfer to a bowl of ice cold water to stop cooking.

5. Peel or store unpeeled in the fridge for up to 4 days.

To serve:
With seeded toast and fruit on the side or on avocado toast.

Mini egg muffins (great for busy mornings)

High in protein and healthy fats, with added fibre and micronutrients depending on the vegetables used.

Ingredients:

• 6 large eggs

• 50ml milk

• 1/2 cup grated cheese (cheddar or similar)

• 1 cup finely chopped vegetables (spinach, peppers, courgette, etc.)

• Salt and pepper

Method:

1. Preheat oven to 180°C.

2. Grease a 12-hole muffin tin or use silicone cases.

3. Whisk eggs and milk together in a bowl.

4. Stir in cheese, vegetables, salt and pepper.

5. Pour mixture evenly into muffin tray holes.

6. Bake for 15–18 minutes until set and lightly golden.

7. Cool completely before storing in an airtight container in the fridge for up to 3–4 days, or freeze for up to 2–3 months (defrost overnight in the fridge or warm through from frozen).

To serve:
Eat cold or warm. Pair with toast or fruit for a fuller breakfast.

Kefir overnight oats (make ahead breakfast jar)

High in fibre and complex carbs, with gut-friendly probiotics from kefir and a steady release of energy from oats and chia seeds. You can make this in a big glass Tupperware or individual jars if you want to be able to grab and go.

Ingredients (serves 1):

• 1/2 cup rolled oats (about 8 tbsp)

• 1/2 cup kefir

• 1/4 cup milk (or more kefir if you prefer thicker)

• 1 tbsp chia seeds

• 1 tsp cocoa powder (optional)

• 1 tsp honey or maple syrup (optional)

• Optional toppings: berries, banana slices, nut butter, granola, grated dark chocolate

Method:

1. Add all ingredients into a jar or container.

2. Stir really well until fully combined (make sure the chia seeds aren’t clumping).

3. Cover and refrigerate overnight (or at least 4 hours).

4. Stir again in the morning and add toppings before serving.

To serve:
Eat cold straight from the fridge or warm slightly if preferred.

Breakfast doesn’t need to be complicated.

But it does need to be enough — enough protein, enough fibre, enough to actually get you through the morning.

And once you’ve got a few of these prepped ahead, mornings feel a bit less chaotic and a lot more like something you’ve already got sorted.

This week’s shop came from M&S and came to £114.90 for our family of four - this includes breakfast, lunch (for me), snacks & dinners.

As always, this isn’t every single thing we’ll eat this week, there are things we will already have at home and we usually do a small top up shop at the weekend (around £30).

Before you add everything to your basket, check your cupboards, fridge and freezer first. We already had staples like oats, chia seeds, rice, giant couscous, chickpeas, white beans, olive oil, spices etc., so if you’re following along, make sure you swap anything you already have for things you actually need.

I always try to make these meal plans flexible enough that you can recreate them wherever you shop, so don’t worry about buying the exact products I’ve bought.

This Week’s Meal Plan

Breakfasts

- Banana pancakes

- Overnight kefir & chia oats (really trying to get my kids into this!)

- Eggs, toast and fruit

- Greek yoghurt, granola and berries

- Breakfast banana bread (from Em the nutritionist’s recent reel!)

Lunches

- Peach, mozzarella & rocket salad (peaches are in season atm!)

- Leftovers

Snacks

- Fruit

- Breadsticks

- Dark chocolate rice cakes

- Rice cakes with cashew butter and banana

- Sweet potato brownies

- Hummus and vegetables

- Snack plates made from whatever needs using up

Dinners

- Sweet potato tacos with beef mince and beans topping

- Chicken nuggets with hidden veg pasta

- Chicken Katsu curry with rice and broccoli

- Preserved lemon chicken drumsticks with vegetable giant couscous

- One pot cod, chickpea & potato bake

- Mushroom & white bean risotto

Recipes

1. Sweet Potato Tacos with Beef & Beans

Instead of using tortillas, thick rounds of roasted sweet potato become the base and are loaded up with all the usual taco toppings.

Ingredients

• 2 large sweet potatoes

• 500g beef mince

• 1 tin beans (black beans or kidney beans work well)

• 1 tsp paprika

• 1 tsp ground cumin

• 4 tbsp salsa

• Guacamole

• Sour cream

• Grated cheese

• Shredded lettuce or salad leaves

Method

1. Slice the sweet potatoes into thick rounds, around 1cm thick.

2. Place on a baking tray, drizzle with olive oil, season and roast at 200°C for 25-30 minutes until soft in the middle and lightly caramelised around the edges.

3. Meanwhile, brown the beef mince in a large frying pan.

4. Stir in the paprika, cumin, beans and salsa and cook for 5 minutes until everything is heated through.

5. Arrange the sweet potato rounds on a serving platter and top each one with a spoonful of the beef mixture.

6. Finish with guacamole, sour cream, grated cheese and shredded lettuce.

Everyone can build their own at the table, which always makes dinner a little more fun. Any leftover beef mixture is perfect for lunches the next day.

2. Homemade Chicken Nuggets with Hidden Veg Pasta

My kids love homemade chicken nuggets but they are a bit of a faff to make so I am making enough for two meals! The first one will be with hidden Mediterranean veg pasta (I already had the sauce in the freezer, I’ve shared the recipe in previous posts).

Ingredients

For the chicken:

- 1kg chicken mini fillets

- 2 eggs

- 120g panko breadcrumbs

- 80g flour

Method

1. Coat the mini chicken fillets in flour, then egg, then panko breadcrumbs.

2. Bake in the oven at 200°C for 20 minutes until cooked through.

3. Cook the spaghetti and stir through the sauce.

4. Serve with the chicken nuggets.

3. Chicken Katsu Curry with Rice & Broccoli

This will be the quickest dinner of the week because the chicken is already prepped.

Ingredients

• 500g breaded chicken mini fillets

• 1 jar katsu curry sauce

• 300g rice

• 1 pack tenderstem broccoli

Method

1. Cook the rice according to packet instructions.

2. Steam the broccoli until tender.

3. Heat the Katsu sauce.

4. Heat the chicken.

5. Serve over rice with broccoli and curry sauce.

4. Preserved Lemon Chicken Drumsticks with Giant Couscous

I have a preserved lemon marinade from Ottolenghi in my cupboard which I wanted to use up and inspired this meal.

Ingredients

• 12 chicken drumsticks

• 3 tbsp preserved lemon marinade

• 250g giant couscous

• 1 cucumber

• 2 romano peppers

• handful of cherry tomatoes

• 100g feta

Method

1. Coat the drumsticks in the preserved lemon marinade.

2. Roast at 200°C for 40-45 minutes until cooked through and golden.

3. Cook the giant couscous according to packet instructions.

4. Finely dice the cucumber, tomatoes and peppers.

5. Stir through the couscous with crumbled feta.

6. Serve alongside the chicken.

Tip: Any leftovers make a brilliant packed lunch.

5. One-Pot Cod, Chickpea & Potatoes

This is adapted from a Waitrose recipe that I’ve been making for a long time and we all love.

Ingredients

• 4 cod fillets

• 750g Jersey Royal potatoes, halved

• 1 jar of chickpeas, drained

• 2 garlic cloves, finely chopped

• 1 roasted red pepper, sliced

• 1 tbsp tomato purée

• 1 tin cherry tomatoes

• 1 tbsp capers (optional)

• 1 sprig rosemary, finely chopped

• 1 tbsp olive oil

• Lemon wedges, to serve

Method

1. Add the potatoes to a large frying pan or shallow casserole dish with a little butter or olive oil. Season well and cook over a medium heat for around 10 minutes, stirring occasionally, until starting to soften and turn golden.

2. Add the garlic, rosemary and roasted pepper and cook for a minute before stirring through the tomato purée, tomatoes and chickpeas.

3. Simmer for 5-10 minutes until the potatoes are almost cooked through and the sauce has thickened slightly.

4. Nestle the cod fillets into the sauce, season the fish and cover with a lid.

5. Cook for around 8-10 minutes until the cod flakes easily with a fork.

6. Finish with a squeeze of lemon juice and serve straight from the pan.

6. Mushroom & White Bean Risotto

Comfort food that doesn’t require standing over the hob for hours.

Ingredients

• 250g mushrooms, sliced

• 1 onion, finely diced

• 250g risotto rice

• 1 litre chicken bone broth

• 1 jar Bold Beans white beans, drained

• 20g butter

• 100g feta

Method

1. Melt the butter and soften the onion for 5 minutes.

2. Add the mushrooms and cook until golden.

3. Stir in the risotto rice.

4. Add the stock gradually, stirring occasionally until absorbed.

5. Continue until the rice is tender and creamy.

6. Stir through the white beans to warm through.

7. Finish with crumbled feta and black pepper.

Tip: Risotto is a great fridge-clear-out meal. Any vegetables can be added alongside the mushrooms.

Shopping List

Fruit & Veg

• Pomegranate rubies

• Rainforest alliance small banana

• Mixed berries

• Seedless easy peelers

• Perfectly ripe peaches

• Taste buds pears

• Tenderstem broccoli 500g

• Red cabbage

• British shiitake mushrooms

• Jersey royal new potatoes 750g

• Sweet potatoes 1kg

• Whole cucumber

• Lambs lettuce

• Red romano pointed peppers

• Organic rocket

Meat, Fish & Poultry

• Select farms British beef mince 500g

• Oakham gold chicken drumsticks x 2

• Plain roasted chicken breast

• Wild Icelandic cod fillets frozen

• Oakham gold chicken mini fillets frozen 1kg

Dairy & Eggs

• Organic whole milk 4 pints

• Good gut organic natural kefir drink

• Italian mozzarella

• Greek feta cheese

• Organic British salted butter

• British soured cream

• Organic British 12 free range eggs x 2

• M&S Collection 5% fat authentic Greek yogurt

Pantry & Cupboard

• Tomato salsa

• Cook with M&S katsu curry sauce

• Madagascan vanilla extract

• Cook with M&S panko breadcrumbs

• Spaghetti 500g

Snacks & Lunch Bits

• M&S Collection extra smooth hummus

• Dark chocolate mini rice cakes

• Lightly salted rice cakes

• Smooth cashew nut butter

• Mini breadsticks

• Only 6 ingredients sunflower seed and spelt sliced toasting bread

Total: £114.90

One thing you’ll probably notice is that I rarely plan seven dinners for seven days.

Life with young kids is unpredictable and I like having some flexibility in the week. Sometimes we’ll have enough leftovers for an extra night, sometimes we’ll end up eating out, and sometimes I simply don’t fancy what I’d planned on Monday by the time Friday comes around. Having one or two unplanned evenings takes the pressure off and helps reduce food waste too.

I hope this week’s meal plan has given you some ideas and helped take a little of the mental load out of food shopping and deciding what to cook. Even if you only take one recipe or a couple of meal ideas from it, that’s a win.

If you enjoyed this post, I’d love for you to subscribe and leave a comment below to let me know which recipe you’re most likely to try.

And if you’d like me to keep sharing these weekly food shops and meal plans, don’t forget to like this post so I know they’re helpful :)

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Over the years I’ve learned that the best hosting menus are the ones that do most of the hard work before anyone arrives. I don’t want to be stirring sauces while people are chatting in the garden or missing conversations because I’m plating up food.

This menu was perfect for that.

Almost everything was prepared the day before, leaving very little to do on the day itself. It felt special enough for a celebration, seasonal enough for June, and most importantly, allowed me to enjoy the party too.

The Menu

Starter

Goat’s Cheese & Balsamic Roasted Tomato Puff Pastry Tart

Main

Slow-Cooked Short Rib Lasagna

Served with:

- Mixed leaf salad

- Butter bean, feta & pomegranate salad

Dessert

Cherry & Pistachio Pavlova

Recipes

Starter: Goat’s Cheese & Balsamic Roasted Tomato Tart

Tomatoes are at their best at this time of year, so I wanted to make them the star of the starter.

This tart looks impressive but is surprisingly simple. The tomatoes can be roasted earlier in the day (or even the day before), which means when guests arrive all you need to do is assemble the tart and pop it in the oven.

The combination of sweet roasted tomatoes, creamy goat’s cheese, flaky pastry and a drizzle of honey is one of my favourites.

Serves 6

Ingredients

- 345g cherry tomatoes on the vine

- 2 tbsp olive oil

- 1 tbsp balsamic vinegar

- ½ tsp sea salt

- ½ tsp black pepper

- 320g ready-rolled puff pastry

- 1 tbsp finely grated parmesan

- 2 tbsp red pesto

- 1 medium red onion, thinly sliced

- 125g goat’s cheese

- 2 tsp milk

- Fresh thyme sprigs

- Honey to drizzle

Method

1. Preheat the oven to 200°C.

2. Place the tomatoes in a small roasting dish with 1 tablespoon olive oil, balsamic vinegar, half the salt and pepper. Roast for 15 minutes until softened and slightly blistered. Allow to cool.

3. Line a baking tray with baking paper and unroll the puff pastry.

4. Using a sharp knife, score a border around the edge of the pastry approximately 2.5cm from the edge. Prick the centre all over with a fork.

5. Spread the pesto across the middle of the pastry, avoiding the border.

6. Scatter over the sliced onion and grated pecorino.

7. Using a slotted spoon, transfer the roasted tomatoes onto the tart, leaving behind any excess liquid.

8. Crumble over the goat’s cheese and add the thyme leaves.

9. Drizzle with the remaining olive oil and season lightly.

10. Brush the pastry border with milk.

11. Bake for 20 minutes until golden, puffed and crisp.

12. Finish with a drizzle of honey just before serving.

Prep-Ahead Tip

Roast the tomatoes up to 24 hours in advance and store in the fridge. Then simply assemble and bake when needed.

Main Course: Slow-Cooked Short Rib Lasagna

This was the star of the meal.

I love a traditional lasagna, but using slow-cooked beef short ribs takes it to another level. The meat becomes incredibly tender and creates a rich ragù that feels perfect for a special occasion.

The best part? It actually tastes better when made ahead.

I assembled the entire lasagna the day before, stored it in the fridge overnight and simply baked it before serving.

Serves 10–12

For the Ragù

- 2.5–3kg beef short ribs

- Olive oil

- 2 large onions, finely diced

- 3 carrots, finely diced

- 3 celery sticks, finely diced

- 6 garlic cloves, minced

- 3 tbsp tomato paste

- 350ml red wine

- 3 x 400g tins chopped tomatoes

- 750ml beef stock

- 1 parmesan rind

- 2 rosemary sprigs

- 2 bay leaves

- Few thyme sprigs

- Splash Worcestershire sauce

- Salt and black pepper

For the Lasagna

- 500–600g fresh lasagna sheets

- Ready-made béchamel sauce (I used the brand Chef on Ocado)

- 250g mozzarella

- Grated Gruyère

- Parmesan for topping

Method

1. Pat the short ribs dry and season generously.

2. Heat olive oil in a large casserole dish and brown the ribs well on all sides. Work in batches if needed.

3. Remove the meat and set aside.

4. In the same pan cook the onions, carrots and celery for around 10 minutes until softened.

5. Add the garlic and cook for another minute.

6. Stir in the tomato paste and cook briefly before adding the wine. Allow it to simmer and reduce slightly.

7. Add the chopped tomatoes, stock, parmesan rind, herbs and Worcestershire sauce.

8. Return the ribs to the pot.

9. Cover and cook at 160°C fan for 3½–4 hours until the meat is falling off the bone.

10. Remove the ribs and shred the meat.

11. Discard the bones, excess fat, herb stalks and parmesan rind.

12. Return the meat to the sauce and simmer uncovered for 20–30 minutes until rich and thick.

Assemble

In a large deep dish layer:

1. Thin layer of ragù

2. Pasta sheets

3. Ragù

4. Béchamel

5. Mozzarella and Gruyère

Repeat until full.

Finish with:

- Béchamel

- Parmesan

- Gruyère

Bake

Bake at 180°C:

- Covered with foil for 35 minutes

- Uncovered for 20–25 minutes

Leave to rest for at least 20 minutes before serving.

Prep-Ahead Tip

Assemble the entire lasagna the day before. This not only saves time but allows the flavours to develop overnight.

Serve With Simple Side Salads

Whenever I serve a rich main course I like to balance it with a couple of fresh salads.

Mixed Leaf Salad

A simple combination of:

- Mixed leaves

- Tomatoes

- Thinly sliced red onion

Dressed with:

- Olive oil

- White wine vinegar

- Salt

- Black pepper

Simple, fresh and exactly what a rich lasagna needs.

Butter Bean, Feta & Pomegranate Salad

This has become one of my favourite side dishes recently.

It’s fresh, colourful, packed with texture and actually improves if made a few hours ahead.

Ingredients

- 2 jars butter beans, drained (I love Bold Beans)

- Cherry tomatoes, halved

- Cucumber, diced

- Red onion, finely sliced

- Fresh parsley

- Fresh mint

- Feta cheese

- Pomegranate seeds

Dressing

- Olive oil

- Lemon juice

- Garlic granules

- Maple syrup

- Dijon mustard

Method

1. Whisk together all dressing ingredients.

2. Combine the vegetables, herbs and butter beans in a large bowl.

3. Pour over the dressing and toss well.

4. Add the feta and pomegranate just before serving.

Prep-Ahead Tip

Make this several hours ahead. The flavours become even better as it sits.

Dessert: Cherry & Pistachio Pavlova

Every June I find myself buying cherries whenever I see them.

They’re one of my favourite fruits and always feel extra special because my birthday is in June too.

This pavlova was the perfect summer dessert to finish the meal. Crisp on the outside, marshmallow-soft in the centre, topped with vanilla cream, juicy cherries and crunchy pistachios.

It looks beautiful on the table but is surprisingly low stress because most of it can be made ahead.

Serves 10–12

For the Pavlova

- 6 egg whites

- 300g caster sugar

- 1 tbsp cornflour

- 1 tsp white wine vinegar

- 1 tsp vanilla extract

- Pinch of salt

For the Cherry Topping

- 600g frozen cherries

- 2–3 tbsp caster sugar

- 1 tbsp lemon juice

- Optional splash of amaretto or kirsch

For the Cream

- 500ml double cream

- 150g mascarpone

- 2 tbsp icing sugar

- 1 tsp vanilla extract

To Finish

- 100g roasted pistachios, roughly chopped

- Edible flowers

- Optional dark chocolate shavings

Method

1. Preheat the oven to 140°C fan.

2. Line a baking tray with baking paper.

3. Whisk the egg whites and salt until soft peaks form.

4. Gradually add the sugar, one spoonful at a time, whisking continuously until thick, glossy and no longer grainy.

5. Fold through the cornflour, vinegar and vanilla.

6. Pile onto the baking tray, shaping into a rustic round with a slight dip in the centre.

7. Reduce the oven temperature to 120°C fan.

8. Bake for 1 hour 20 minutes.

9. Turn the oven off and leave the pavlova inside with the door closed for at least two hours or overnight.

Cherry Topping

1. Add the cherries, sugar and lemon juice to a saucepan.

2. Cook gently for 10–15 minutes until glossy and slightly syrupy.

3. You still want some whole cherries remaining.

4. Allow to cool completely.

Cream

Whisk together the cream, mascarpone, icing sugar and vanilla until softly holding its shape.

Assemble

Just before serving:

- Spoon over the cream

- Add the cherries and a little syrup

- Scatter over pistachios

- Finish with edible flowers

Prep-Ahead Tip

The day before:

- Bake the pavlova

- Make the cherry topping

On the day:

- Whip the cream

- Assemble shortly before serving

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My Biggest Hosting Tip

Whenever I’m planning a menu, I ask myself one question:

What can I do the day before?

If a recipe can be made ahead without compromising flavour, I’ll almost always choose that option.

It means less stress, fewer dishes piling up while guests are arriving, and more time spent actually enjoying the people you’ve invited into your home.

And for me, that’s what good hosting is really about.

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This week we had family over for my partner’s birthday and I served honey lemon chicken, a giant couscous salad, and easy store-bought sides.

It was a delicious dinner that everyone loved but was really simple and low effort for me.

I’ve written up the recipes below for you :)

🥗 Roasted vegetable couscous salad

When I posted this on my Instagram so many of you messaged me asking if I had added mini marshmallows on top of the couscous which really made me laugh! I can’t unseen this now but it is in fact goats cheese pearls!

This couscous salad is low-effort hosting magic because you can make everything earlier in the day and leave it to the side to serve at room temperature. It’s also very flexible and you can swap out ingredients easily.

Serves: 8

Base

• 500g wholewheat couscous, cook according to packet

Roasted veg

• 2 courgettes, chopped

• 2 aubergines, chopped

• 2 tbsp olive oil

• Salt + pepper

Roast at 200°C for 25–30 mins until soft and golden.

Add-ins

• 1 jar roasted red peppers, drained + chopped

• 2 tins chickpeas (see roasted version below)

• 1 large bunch parsley, finely chopped

• 150g olives (mixed or green)

• 200g goat cheese pearls Bettine

• 1 pomegranate, seeds only

Roasted chickpeas

• 2 tins chickpeas, drained + dried well

• 2 tbsp olive oil

• 1 tsp cumin

• 1 tsp smoked paprika

• 1 tsp garlic powder

• Salt

Roast at 200°C for 25–30 minutes until crispy.

Dressing

Whisk together:

• 5 tbsp olive oil

• Juice of 2 lemons

• 1 tbsp mustard

• 1 tbsp honey

• 1 tsp dried mixed herbs

• 1 garlic clove, finely grated

• Salt + pepper

🍋 Honey, Lemon & Spiced Chicken Thighs

Anything that cooks in the oven on its own is always my go to when hosting!

Serves: 8

Ingredients

• 2.2–2.5kg chicken thighs (bone-in, skin-on works best)

• 6 tbsp olive oil

• 4 tbsp honey

• Juice + zest of 3 lemons

• 6 garlic cloves, crushed

• 2 tsp smoked paprika

• 1.5 tsp ground cumin

• 2 tsp salt

• Black pepper, generous

Method

1. Mix all marinade ingredients in a large bowl

2. Add chicken thighs and coat well

3. Cover and refrigerate overnight (or minimum 3–4 hours)

Cook

• Oven: 200°C

• Time: 40–45 minutes

• Turn/baste once halfway through using tray juices

Finish

Once out the oven:

• Serve in a pretty platter

• Big handful fresh parsley, chopped

• Small handful fresh mint, chopped

• Extra squeeze of lemon

• Light drizzle of honey

• Spoon over all the tray juices

🫓 Easy table extras

• 8–10 pitta breads (I used the Taboon pittas from Ocado as they are the best imo!)

• 1 large tub tzatziki (shop-bought)

• 1 large tub red pepper hummus (shop-bought)

Warm pittas in the oven for 5 minutes before serving so they feel homemade.

🍷 Conclusion

My typical hosting strategy goes something like this:

• a lot of oven-based dishes or make-ahead

• most of it can be prepped earlier in the day

• food served at room temperature where possible

• there’s always a mix of homemade + good quality shortcuts

• and nothing relies on perfect timing

Hope you enjoy the above meal if you make it! Whether it’s for hosting or just to enjoy as a family dinner :)

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Hopefully you will find that this meal plan is healthy but realistic for your family and reduces the mental load of deciding what to cook and buy every week.

You can use the shopping list below at any supermarket and take some or all of the recipes that you fancy.

Let’s get into it!

The Meal Plan

Breakfast

• Eggs with toast & fruit

• Porridge with fruit & toppings

• Yogurt with granola & fruit

• Oat banana pancakes

Lunch

• Chickpea and halloumi salad

• Crispy sardines on toast

• Any leftovers

Snacks

• Freddie’s farm fruity bites

• Rice cakes with peanut butter and banana

• Crackers & cheese

• Apples & peanut butter

• Hummus with carrots or pitta

• Fruit/veg

Dinner

1. Crispy shredded duck pancakes

2. Sea bream with baby potatoes and asparagus

3. Pork & green beans stir fry

4. Lentil bolognese

5. Chicken shawarma bowls

6. Chicken pasta salad

7. Homemade pizzas / fish bites and oven chips

Shopping list

• 1х Taboon Bakery White Pitta

• 1х Lancashire Farm Greek Style Yogurt

• 1х Yeo Valley Organic Soured Cream

• 1х Ocado British Carrots

• 1х Ocado Sweet Potatoes

• 1х Berkeley Farm Dairy Organic Unhomogenised Whole Milk

• 1х M&S Creamy Tzatziki

• 1х Freddie’s Farm Fruity Bites Multipack Raspberry

• 1х Isle of Wight Speciality Tomatoes

• 1х M&S Taste Buds Pears

• 1х Little Dish Superstars Crispy Fish Bites with Added Veg

• 1х Ocado Greek Feta

• 1х Ocado British Baby Potatoes

• 1х M&S Cypriot Halloumi

• 1х M&S organic oats

• 1х Kallo Belgian Milk Chocolate Organic Rice Cake Thins

• 1х M&S Taste Buds Little Pink Lady Apples

• 1х M&S Red Romano Pointed Peppers

• 1х M&S Oakham Gold Chicken Thigh Fillets

• 1х Peter’s Yard Original Sourdough Crackers

• 1х Ocado Organic 12 Medium Eggs

• 1х Good4U Super Sprouts Super Greens

• 1х Natoora Hummus with Extra Virgin Olive Oil

• 1х M&S Lamb’s Lettuce

• 3х Fish Said Fred ASC Sea Bream Fillets

• 1х Ocado Rainforest Alliance Bananas

• 1х M&S Greek Extra Virgin Olive Oil

• 2х M&S 10 Chinese Style Pancakes

• 1х Ocado Unwaxed Lemons

• 1х Epicure Stoneless Kalamata Olives

• 1х M&S British Asparagus Tips

• 1х M&S Only 6 Ingredients Sunflower Seed and Spelt Sliced Toasting Loaf

• 1 x Kallo lightly salted wholegrain rice cakes

• 1х M&S High Protein Fusilli

• 1х M&S Organic Rocket

• 1х Ocado Chickpeas in Water

• 1х Ocado Fine Beans

• 1х M&S British Free Range Minced Pork 8% Fat

• 2х Gressingham 2 Duck Legs

• 1х M&S Baby Chestnut Vitamin D Mushrooms

• 1х Meridian Natural Peanut Butter Smooth No Salt

• 1х M&S Cannellini Beans in Water

• 1х British Cucumber

• 2х Ocado Green Lentils in Water

• 1 x M&S sardines in olive oil

• 1 x Cirio Pizza sauce

Total: £119.67

Recipes

1. Crispy shredded duck pancakes

Ingredients:

• 4 duck legs

• 1 tbsp Chinese five-spice powder

• Salt

• 2 packs Chinese pancakes

• Hoisin sauce (I use the Lee Kum Kee one from Ocado)

• Finely sliced cucumber and spring onion

Method:

1. Preheat oven to 160°C. Rub duck legs with Chinese five-spice and a little salt.

2. Roast slowly for 2–3 hours until meat is very tender.

3. Remove bones and shred the duck into bite-sized pieces.

4. Warm Chinese pancakes according to packet instructions.

5. Serve shredded duck in pancakes with hoisin sauce. Add cucumber and spring onion.

The kids love assembling their own pancakes! This is the easiest family fakeaway!

2. Sea bream with baby potatoes and asparagus

Ingredients:

• 4-6 seam bream fillets

• 6 tbsp olive oil

• 4 tsp garlic granules

• 2 tsp mixed herbs

• Zest of 1 lemon + juice of ½–1

• Salt & pepper

• 800g baby potatoes halved

• A bunch of asparagus

Method:

1. Preheat the oven to 200°C (fan 180°C). Toss the baby potatoes with 3 tbsp olive oil, salt and pepper and 2 tsp garlic granules, then spread them on a tray and roast for 20–25 minutes until they start to crisp.

2. While the potatoes cook, season the sea bream with remaining olive oil, garlic granules, mixed herbs, lemon zest, a squeeze of lemon juice, salt and pepper, then set aside.

3. After the potatoes have had their head start, toss the asparagus in a little olive oil and salt, then add it on top of the potatoes and return to the oven.

4. Place the sea bream on a separate lined tray and bake for 10–12 minutes, at the same time as the asparagus and potatoes finish cooking, until the fish is opaque and flakes easily.

5. Serve everything together with an extra squeeze of lemon and a drizzle of olive oil if you like.

3. Pork & green beans stir fry

Ingredients:

• 500g pork mince

• 300–400g green beans, trimmed

• 2 tsp frozen chopped garlic

• 2 tsp frozen chopped ginger

• 1 tbsp olive oil (or sesame oil if you have it)

• 3 tbsp soy sauce

• 1 tbsp rice vinegar

• 1–2 tbsp hoisin sauce

• Splash of water (2–3 tbsp to loosen)

• 200g quinoa

Method:

1. Cook the quinoa according to packet instructions and set aside.

2. Heat the oil in a large pan or wok over medium-high heat, add the pork mince and cook for 5–7 minutes, breaking it up until browned and cooked through.

3. Add the frozen garlic and ginger, stir through and cook for 1–2 minutes until fragrant.

4. Add the green beans and cook for 4–5 minutes, stirring frequently, until tender but still with a bit of bite.

5. In a small bowl, mix together the soy sauce, rice vinegar, hoisin and water, then pour into the pan and stir everything together.

6. Let it bubble for a couple of minutes until the sauce slightly thickens and coats the pork and beans, then taste and adjust (more hoisin if you want it sweeter, more soy for salt).

7. Serve over the quinoa.

4. Lentil bolognese

Ingredients:

• 1/2 pack pre-chopped sofrito mix (onion, carrot, celery)

• 1 tbsp frozen chopped garlic

• 1 tbsp olive oil

• 200g mushrooms, finely chopped

• 2 tins green lentils, drained and rinsed

• 1 tin chopped tomatoes

• 1 tbsp tomato purée

• 1 chicken bone broth cube (like Borough Broth)

• 150–200ml hot water

• 1 tsp dried oregano or mixed herbs

• Salt & pepper

• 300–400g spaghetti

Method:

1. Heat the olive oil in a large pan over medium heat, add the sofrito mix and cook for 5–7 minutes until softened and starting to caramelise.

2. Add the frozen garlic and finely chopped mushrooms, cook for another 5–8 minutes until the mushrooms have released their moisture and reduced down.

3. Stir in the tomato purée and cook for a minute, then add the chopped tomatoes, lentils, dried herbs, salt and pepper.

4. Add in the bone broth cube, add the hot water, stir well and let everything simmer for 15–20 minutes until thickened and rich.

5. Meanwhile, cook the spaghetti according to packet instructions, then drain.

6. Serve the lentil bolognese over the spaghetti, finishing with a drizzle of olive oil and lots of parmesan.

5. Chicken shawarma bowls

Ingredients:

Chicken:

• 1kg boneless chicken thighs

Marinade:

• 1 tbsp yogurt

• 2–3 tbsp olive oil

• 2 tbsp lemon juice

• 3–4 garlic cloves, minced

• 2 tsp smoked paprika

• 2 tsp cumin

• 1 tsp coriander

• 1 tsp turmeric

• ½ tsp cinnamon

• 1 tsp cayenne (optional)

• 2 tsp salt

• Black pepper

Sweet potatoes:

• 2 large sweet potatoes, peeled and chopped

• 2 tbsp olive oil

• Salt & pepper

To serve:

• Pittas

• Hummus or tzatziki

• Salad of choice (I did tomatoes, cucumber, olives, sweetcorn & feta)

Method:

1. In a large bowl, mix together the yogurt, olive oil, lemon juice, garlic, spices, salt and pepper, then add the chicken and coat well. Leave to marinate for at least 20 minutes, ideally overnight.

2. Preheat the oven to 200°C (fan 180°C). Toss the sweet potatoes with olive oil, salt and pepper, spread onto a tray and roast for 30–35 minutes until soft and slightly caramelised.

3. Cook the chicken in a hot pan or grill for 12–15 minutes until cooked through and slightly charred, then let it rest for a few minutes before shredding.

4. Serve the chicken with the roasted sweet potatoes, pittas, hummus or tzatziki and salad.

5. Keep the leftover chicken for a pasta salad the next day (recipe below).

6. Chicken pasta salad

Ingredients:

• 250–300g high-protein pasta

• Leftover shawarma chicken (from previous recipe), chopped

• 1 tin cannellini beans, drained and rinsed

• Handful olives

• 100g feta, cubed

• 1 red pepper, finely chopped

• ½ cucumber, chopped

• ¼ red onion, finely chopped

• Small handful fresh basil, chopped

Dressing:

• 3 tbsp olive oil

• Juice of 1 lemon

• 1 tsp Dijon mustard

• 1–2 tsp agave syrup (to taste)

• Salt & pepper

Method:

1. Cook the pasta according to packet instructions, then drain and rinse under cold water to cool it down.

2. In a large bowl, combine the cooked pasta with the chopped chicken, cannellini beans, olives, feta, red pepper, cucumber, red onion and basil.

3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, agave, salt and pepper until well combined.

4. Pour the dressing over the pasta salad and toss everything together until evenly coated, then taste and adjust seasoning if needed.

You can adjust this recipe to suit you by adding veggies that your kids like and removing things you don’t like! You cant go wrong with it.

Why I’ll Keep Sharing These

I truly believe low-UPF & healthy eating doesn’t have to mean:

• Spending hours cooking from scratch

• Never using jars or frozen food for convenience

• Spending a fortune

• Not eating food you love

It’s about making better intentional choices where you can.

If this post helped you even a little bit, tap the heart!

I hope this takes away the load of planning what to eat for the week, with easy dinner recipes and snack ideas. You can simply copy the shopping list below and refer to the recipes throughout the week.

Let’s get into it!

The Meal Plan

Breakfast

• Banana pancakes

• Toast with eggs

• Porridge

• Greek yoghurt with homemade granola

• Frozen croissants

• Hot cross buns

Lunch

• Butter bean caesar salad (Recipe here)

• Leftovers

Snacks

• Mini breadsticks & hummus

• Crackers and cheese

• Peanut butter on rice cakes

• Chopped fruit & veg

• Cornflake chocolate easter nests

• Puff pastry pinwheels

Dinner

1. Sardine bolognese

2. One pot cod and potatoes with roasted red peppers

3. Sausage and Mediterranean vegetables tray bake

4. Lentil shepherds pie

5. Tamarind chicken wings with Jasmine rice & cucumber salad

6. Sausage pesto pasta

Shopping list

• M&S Small bananas

• M&S strawberries

• M&S new potatoes

• M&S whole cucumber

• M&S baby gem lettuce

• M&S washed baby spinach

• M&S unwaxed lemons

• M&S sweet potatoes

• M&S organic whole milk 4 pints

• M&S chicken wings x 2

• M&S organic salted butter

• M&S organic eggs 12pk

• M&S collection 5% fat greek yogurt x2

• M&S collection extra smooth hummus

• M&S only ingredients corn flakes

• M&S handcrafted all butter puff pastry

• M&S collection 54% dark milk chocolate

• M&S garlic granules

• M&S ground cumin

• M&S sweet paprika

• M&S collection giant butter beans

• M&S collection pesto Alla Genovese

• M&S tamarind paste

• M&S cannellini beans in water

• M&S only ingredients spent & sunflower bread

• M&S chopped garlic frozen

• M&S sardines in olive oil

• M&S mini breadsticks

• M&S collection extra virgin olive oil crisps

• M&S green lentils in water x 2

• M&S collection anchovy fillets

• M&S high protein fusilli

• M&S microwave coconut jasmine rice

• M&S olive ciabatta

• M&S extremely chocolatey hot cross buns

• M&S ready to bake frozen butter croissants

• M&S frozen mediteranean vegetables

• M&S wild Icelandic frozen cod fillets

Total: £108.25

You can replicate this at any supermarket and you can swap out some of the organic stuff and fancy beans to bring the cost down.

You will likely already have some of these items in your cupboards. Have a look at the recipes below to see if you are missing any ingredients that I already had and didn’t need to buy.

Dinner Recipes

1. Sardine bolognese

Serves: 4

Ingredients

• 1 onion, finely chopped

• 2 garlic cloves

• 1 carrot, finely chopped

• 1 celery stick, finely chopped

• 1 leek, finely chopped

• Handful of mushrooms, finely chopped

• 1 tbsp olive oil

• 1-2 tins sardines in olive oil/brine

• 1 tbsp tomato purée

• 1 tin chopped tomatoes

• 1 tbsp capers, finely chopped

• Salt & pepper

• Spaghetti

Method

1. Cook spaghetti.

2. Gently sauté chopped onion, carrots, celery and leek in olive oil until soft (about 5 mins).

3. Add chopped garlic and mushrooms, cook for another 5 mins or so.

4. Stir in tomato purée and cook briefly.

5. Add chopped tomatoes and capers. Simmer 10 minutes.

6. Blend sardines with a spoonful of sauce until completely smooth.

7. Stir blended sardines into sauce.

8. Simmer 5 more minutes.

Tip: 2 tins of sardines gives it a more “fishy” taste so go for 1 if you are worried about this. When I do just 1 tin, I like to use a protein pasta made with either lentils or peas so there is enough protein!

2. Cod, Chickpea & Potato Stew

Serves: 4

Ingredients

• 600g potatoes, cut into bite-sized chunks

• 30g butter

• 1 tbsp olive oil

• 2 tsp frozen chopped garlic

• 1–2 sprigs rosemary, leaves picked

• 1 red pepper, sliced

• 1 tbsp tomato purée

• 1 tin chopped tomatoes

• Handful of black olives

• 1 tbsp capers (optional)

• Pinch of sugar (optional)

• 4-5 frozen wild cod fillets

• Juice of ½ lemon

• Salt & black pepper

• Freshly chopped parsley

Method

1. Melt the butter in a wide pan over a medium heat. Add the potatoes, season well, cover and cook for 10 minutes, stirring occasionally, until semi-soft and lightly golden.

2. Increase the heat slightly and add the olive oil, garlic and half the rosemary. Cook for 1 minute until fragrant.

3. Stir in the red pepper, tomato purée, chopped tomatoes, olives and capers. Simmer uncovered for 5 minutes until the potatoes are fully tender. Taste and adjust seasoning, adding a pinch of sugar if needed.

4. Season the cod and nestle it into the stew. Scatter over the remaining rosemary, cover and simmer for 10 minutes until the fish is cooked through and flakes easily.

5. Finish with lemon juice, a drizzle of olive oil and freshly chopped parsley.

Tip: You can add more protein by adding a can of chickpeas or chorizo to this dish. Both go really well if you want some variety.

3. Sausage and Mediterranean vegetables tray bake

Serves: 4

Ingredients

• 6 sausages

• 500 g potatoes, chopped into bite-size chunks

• 1 red onion, chopped

• 1 bag frozen Mediterranean vegetables

• 3 cloves garlic, minced

• 1 tsp fennel seeds

• Zest and juice of 1 lemon

• 2–3 tbsp olive oil

• Salt and black pepper

• Cannellini beans (optional)

Method

1. Preheat oven to 200°C (180°C fan).

2. Add everything to a large roasting tray. Sprinkle over fennel seeds, lemon zest, salt and pepper. Drizzle with olive oil and toss well.

3. Cook for 45–50 minutes, turning everything once halfway through, until potatoes are tender in the middle, sausages are browned and cooked through, edges are slightly crispy

4. Squeeze over the lemon juice before serving.

Tip: Add cannellini beans for extra protein and fibre!

4. Lentil shepherds pie

Serves: 4-6 (great for leftovers)

Ingredients

Filling

• 1 tbsp olive oil

• 1/2 bag pre-chopped sofrito mix

• 2 cloves garlic, minced

• 2 tins green lentils, drained

• 1 tin chopped tomatoes

• 1 tbsp tomato purée

• Splash of Worcestershire sauce

• 1 chicken bone broth cube

• 1 tsp dried thyme

• Grated cheese (optional)

• Salt and black pepper

Topping

• 800 g sweet potatoes, peeled and chopped

• Splash of milk

• Small knob of butter

Method

1. Add the chopped sweet potatoes to a pan of salted water. Boil for 12–15 minutes until very soft. Drain and mash with a splash of milk and butter until smooth. Set aside.

2. Heat olive oil in a large pan and add the pre-chopped sofrito mix. Cook for 5–7 minutes until softened and fragrant.

3. Add the garlic and cook for another minute. Stir in the tomato purée, then add the lentils, chopped tomatoes, thyme, a splash of Worcestershire sauce, and bone broth cube. Simmer for 10–15 minutes until thick and rich. Season to taste.

4. Spoon the lentil mixture into a baking dish. Spread the sweet potato mash evenly over the top. Top with grated cheese.

5. Cook at 200°C (180°C fan) for 20–25 minutes until the top is lightly golden and the filling is bubbling at the edges.

Tip: This takes a bit of prep but you can make it in advance and shove in the oven later so choose this for a busy evening day!

5. Tamarind chicken wings with Jasmine rice & cucumber salad

Serves: 4-5

Ingredients

Wings

• 2 packs M&S Oakham Gold Chicken Wings

• 1 tbsp baking powder

• ½ tsp black pepper

Tamarind glaze

• 1 tsp oil

• 2 cloves garlic, minced

• 1 tsp grated ginger

• ½ tsp chilli flakes (optional)

• 3 tbsp tamarind paste

• 2 tbsp honey

• 3 tbsp brown sugar

To serve

• 2 packs M&S Microwave Coconut Jasmine Rice

Cucumber salad

• 1 large cucumber, thinly sliced

• 1 tbsp rice vinegar

• 1 tsp soy sauce

• 1 tsp sesame oil (optional)

• Pinch of sugar or honey

Method

1. Heat the oven to 210°C (fan). Pat the wings dry with kitchen paper, then toss them with baking powder and pepper. Spread them out on a lined tray in a single layer. Roast for 30–35 minutes, turning every 10–15 minutes, until crispy and golden.

2. In a small pan, heat the oil and cook the garlic, ginger, and chilli flakes for about 30 seconds. Stir in the tamarind paste, honey, and brown sugar. Simmer gently until the sugar dissolves and the sauce thickens slightly.

3. Once the wings are cooked, tip them into a large bowl and pour over the hot glaze. Toss well until every wing is glossy and coated.

4. Toss the sliced cucumber with rice vinegar, soy sauce, sesame oil, and a pinch of sugar. Let it sit for 5–10 minutes to lightly pickle.

5. Divide the rice between bowls, add a pile of sticky wings on the side, and spoon over some of the extra glaze. Serve with the cool cucumber salad to balance the sweetness and heat.

6. Sausage pesto pasta

Serves: 4

Ingredients

• 6 sausages, sliced or squeezed from skins

• 300–400 g pasta

• 3 tbsp pesto (shop-bought)

• 1 large handful spinach

• 1/2 tin cannellini beans, drained and rinsed

• 2–3 tbsp cream cheese (optional, for extra creaminess)

• Splash of olive oil

• Salt, black pepper, parmesan

Method

1. Bring a large pan of salted water to the boil and cook the pasta according to packet instructions.

2. While the pasta cooks, heat a drizzle of olive oil in a frying pan and cook the sausages until browned and cooked through, breaking them into chunks as they cook.

3. In a blender or food processor, combine pesto, spinach, cannellini beans. Blend until smooth. This creates a thicker, greener sauce that’s higher in fibre and protein.

4. Drain the pasta, reserving a splash of pasta water. Return the pasta to the pan and stir in the cooked sausage, the blended pesto sauce, cream cheese (if using). Loosen the sauce with pasta water if needed. Taste and season with salt and pepper before serving with grated parmesan on top.

Why I Share These

Healthy, whole food, low-UPF eating doesn’t have to mean:

• Cooking from scratch every night

• Never using jars or frozen food

• Spending a fortune

It’s about making better intentional choices where you can.

If this kind of realistic meal planning helps you even a little, tap the heart - it really helps this newsletter grow.

Hopefully you will find that this meal plan is realistic for your family, and can be adjusted to suit you.

The aim is to reduce the mental load of meal planning and food shopping for your family, by replicating these meals using the shopping list and recipes below.

Let’s get into it!

The Meal Plan

Breakfast

• Banana pancakes

• Toast with eggs

• Porridge with lots of toppings

• Greek yoghurt with homemade granola

This generally stays the same every week as we have our go-to’s that we stick to.

Lunch

• Crispy sardines chopped salad

• Leftovers

I am obsessed with eating crispy sardines! Make sure you try the recipe below.

Snacks

• Mini breadsticks & hummus

• Crackers and cheese

• Peanut butter and apple

• Chopped fruit & veg

• Crisps

• Biscuits

With snacks, I always get a few packaged option e.g breadsticks, hummus, biscuits, and then the rest will be a selection of whole ingredients we have in the fridge cupboard e.g cheese, fruit, veg. I’ll also sometimes do toast, pancakes or yogurt for snacks so we can use the stuff from breakfast here too. Then if I have time, I prep some of my own snacks e.g. muffins, egg bites, puff pastry pinwheels (recipes in my Sunday prep post).`

Dinner

1. Hidden veg chicken meatballs

2. Chicken traybake

3. Butter beans & halloumi bake

4. Butternut squash chicken curry

5. Wild salmon stir fry noodles

6. Homemade beef burgers and chips

Shopping list

• M&S Small bananas

• M&S carrots 500g

• M&S courgette x 1

• M&S maris piper potatoes 1.5kg

• M&S whole cucumber

• M&S romaine heart lettuce

• M&S red Romano pointed peppers

• M&S round tomatoes

• M&S 5% beef mince 500g

• M&S chicken drum fillets 500g x 2

• M&S chicken mince 500g

• M&S organic whole milk 4 pints

• M&S greek feta cheese

• M&S cypriot halloumi

• M&S organic salted butter

• M&S organic eggs 12pk x 2

• M&S collection 5% fat greek yogurt x2

• M&S collection extra smooth hummus

• M&S only ingredients choco hoops

• M&S all butter mini sottish shortbread fingers

• M&S black sesame seeds

• M&S mild roasted curry powder

• M&S pitted green olives

• M&S collection giant butter beans

• M&S wild alaskan red salmon 170g x2

• M&S spaghetti

• Akagi Joshu soba noodles x 2

• M&S only ingredients spent & sunflower bread

• M&S only ingredients 4 white rolls

• M&S butternut squash frozen

• M&S chopped ginger frozen

• M&S chopped garlic frozen

• M&S unwaxed lemons

• M&S flat leaf parsley

• M&S all buttter cinnamon biscuits

• M&S sardines in olive oil

• M&S mini breadsticks

• M&S extra mature cheddar slices

• M&S avocado oil crisps

• M&S organic oats

• M&S walnut halves

• M&S 100% smooth peanut butter

Total: £122

Remember you can replicate this at any supermarket and you can swap out some of the organic stuff and fancy beans to bring the cost down.

Have a look at what you already have in your cupboards from this list, then have a look at the recipes below to see if you are missing any ingredients that I already had and didn’t need to buy.

Recipes

1. Hidden veg chicken meatballs

Meatballs are a great way to sneak vegetables in and this is a very comforting dish. I also love making my own garlic bread with butter, chopped garlic and parsley spread on ciabatta.

Serves: 4

Ingredients

• 500g chicken mince

• 1 courgette, finely grated

• 1 red pepper, very finely chopped or grated

• 60g feta, crumbled

• 1 garlic clove, minced

• ½ cup breadcrumbs (or 40g)

• 1 egg

• 1 tsp dried oregano or Italian herbs

• Salt and black pepper

• 1 tbsp olive oil (for cooking)

• 1 jar tomato pasta sauce (I like the Heinz one with extra virgin olive oil)

• 250g spaghetti

• Optional: parmesan and fresh parsley to serve

Method

1. Grate the courgette and squeeze out excess moisture using your hands or a clean tea towel. Finely chop or grate the red pepper.

2. In a bowl combine chicken mince, grated courgette, chopped pepper, feta, garlic, breadcrumb, egg, oregano, salt and pepper. Mix gently until combined.

3. Roll into small meatballs.

4. Heat olive oil in a large frying pan over medium heat. Brown the meatballs for 6–8 minutes, turning occasionally until golden.

5. Pour in the jar of tomato sauce, reduce heat and simmer for 10–12 minutes until the meatballs are fully cooked.

6. Meanwhile cook spaghetti in salted boiling water according to the packet instructions. Drain.

7. Toss spaghetti with some of the sauce, top with the meatballs, and finish with parmesan and herbs if you like.

2. Chicken traybake

This is an easy minimal mess and prep, one tray shove in the oven dinner. I’m out for dinner one day this week so this is what I’ll prep in advance so then my partner can just put in the oven!

Serves: 4

Ingredients

• 500g chicken drum/thigh fillets

• handful of chopped potatoes per person

• 1 chopped red onion

• 1 chopped red pepper

• 1 chopped courgette

• 3 tbsp olive oil

• 1 tbsp tomato purée

• 1 lemon quartered

• 2 tbsp frozen chopped garlic

• 1 tsp smoked paprika, 1 tsp oregano, salt & pepper

• Feta & fresh parsley to top (optional)

Method

1. Preheat the oven to 200°C.

2. Add chicken, veg, lemon and potatoes to a large tray. Drizzle with olive oil, tomato purée, garlic, herbs and spices.

3. Toss everything together, then roast for 45mins-1hr until golden and cooked through.

4. Top with feta and fresh parsley.

3. Butter beans & halloumi bake

This is our veggie recipe of the week, we’ve had this so many times and the whole household loves it. Sometimes we have it with crusty bread, other times with rice or pasta!

Serves: 4

Ingredients

• 2 tbsp olive oil

• 1 onion, thinly sliced

• 1 red pepper, sliced

• 3 garlic cloves, crushed

• 1 tbsp tomato purée

• 1 tsp ground coriander

• 1 tsp smoked paprika

• 1 jar butter beans

• 1 x 400g can chopped tomatoes

• 1 cup frozen chopped spinach

• ½ tsp chilli flakes (optional)

• 200g halloumi, sliced or cubed

• Juice of ½ lemon

• 1 tsp dried mixed herbs

• Salt & black pepper

• Small handful fresh parsley or coriander (optional)

Method

1. Preheat oven to 200°C (180°C fan).

2. Heat 1 tbsp olive oil in a large ovenproof pan or baking dish.Cook the onion and red pepper with a pinch of salt for 8–10 minutes until soft.

3. Stir in the garlic, tomato purée, smoked paprika, ground coriander and chilli flakes. Cook for 1 minute until fragrant.

4. Stir in the butter beans and chopped tomatoes. Add the frozen spinach and simmer 5 minutes until it starts to thicken.

5. Arrange sliced halloumi on top. Drizzle with the remaining olive oil and sprinkle with mixed herbs.

6. Bake for 15–20 minutes, until the halloumi is golden and the sauce is bubbling.

7. Top with fresh herbs and a squeeze of lemon juice.

4. Butternut squash chicken curry

This is a great one to batch cook and I will be freezing any leftovers for another day. I also make my own naan bread with just flour and greek yogurt!

Serves: 4

Ingredients

• 500g diced chicken

• 1 pack frozen chopped butternut squash

• 1 medium onion, finely diced

• 2 tbs frozen chopped garlic

• 1 tbsp frozen chopped ginger

• 1 tbsp cumin

• 1 tbsp mild curry powder

• 400ml coconut milk

• 1 can tinned chopped tomatoes

• 1 tbsp olive oil

• Salt & pepper, to taste

• Fresh coriander, for garnish (optional)

Method

1. Heat olive oil in a large pan over medium heat.

2. Add the diced onion and sauté for 3 minutes until soft and lightly golden.

3. Add the chicken and cook for another 3 mins until lightly browned.

4. Stir in garlic, ginger and spices. Cook for 1 minute to release the spices’ aroma.

5. Add frozen butternut squash (or if you have time you can roast this beforehand to add more flavour). Stir well to coat in spices.

6. Pour in coconut milk and chopped tomatoes, bring to a simmer, then reduce heat and cook gently for 30-45 minutes until butternut squash has broken down nicely into the sauce and is undetectable.

7. Season with salt and pepper to taste.

8. Serve hot with steamed rice and/or warm naan, and sprinkle fresh coriander if you like.

5. Wild salmon stir fry noodles

This is a 15 min recipe that is also great the next day for lunch hot or cold so I’m doubling up this week so we have enough leftovers.

Serves: 4

Ingredients

• 2 tsp frozen chopped garlic

• 2 tsp frozen chopped ginger

• Coconut oil

• 1 bag frozen mixed vegetables

• 250g soba noodles

• 1 tin wild salmon, drained

• Soy sauce, to taste

• Hot honey (or just normal honey)

Method

1. Cook the soba noodles according to packet instructions, then drain.

2. Heat coconut oil in a large pan or wok over a medium heat. Add the garlic and ginger and cook for 30 seconds.

3. Add the frozen vegetables and stir-fry until heated through and tender.

4. Add the cooked noodles and flake in the salmon.

5. Season with soy sauce and drizzle with hot honey. Toss gently and serve straight away with a sprinkle of sesame seeds on top.

Homemade beef burgers and chips

A fakeaway kind of meal that’s really easy to make at home!

Serves: 4

Ingredients

• 500g 5% beef mince

• ½ tsp salt

• ½ tsp black pepper

• 1 tsp garlic granules

• 4 white rolls

• 4 slices cheese

• Lettuce leaves

• 1 large tomato, sliced

• Ketchup (optional)

• 3–4 large potatoes

• 1 tbsp olive oil

• Salt and pepper, paprika and garlic granules for chips

Method

1. Preheat oven to 200°C (fan 180°C). Cut potatoes into chip shapes. Toss with olive oil, salt, pepper, paprika and garlic granules. Spread on a baking tray and roast for 25–30 minutes, turning halfway.

2. In the meantime, put the beef mince in a bowl with salt, pepper and garlic granules. Mix gently with your hands. Divide into 4 portions and shape into burger patties about 2 cm thick.

3. Heat a frying pan or griddle over medium-high heat with a little oil. Cook the patties 4–5 minutes per side until browned and cooked through. Add a slice of cheese on top in the last minute so it melts.

4. Lightly toast the burger buns in the pan or toaster for 1–2 minutes.

5. Layer the burgers like this with beef patty, lettuce, tomato and ketchup. Serve with crispy oven chips.

Crispy Smashed Sardines

Serves: 1

Ingredients

• 1 tin sardines in olive oil

• Olive oil from the tin

• Salt

• Black pepper

• Hot sauce

• ½ lemon

Method

1. Heat oven to 200°C (180°C fan). Place the sardines on a lined baking tray.

   Using a fork, gently mash them down so they flatten.

2. Drizzle over some of the olive oil from the tin, then sprinkle with salt and black pepper.

3. Bake for 10 minutes, until the edges start to crisp.

4. Remove the tray, drizzle hot sauce over the sardines and return to the oven for another 5 minutes.

5. Take them out and squeeze fresh lemon juice over the top.

6. I will be having these with a chopped salad but they are delicious on their own or on some avocado toast!

Why I’ll Keep Sharing These

Low-UPF eating doesn’t have to mean:

• Spending hours cooking from scratch every night

• Never using jars or frozen food

• Spending a fortune

It’s about making better intentional choices where you can.

If this post helped you even a little bit, tap the heart, it really helps the newsletter grow :)

Every meal was kid-approved by both of my little ones, and they were all really simple and easy to make. The focus was on nourishing fibre-rich ingredients, without compromising on taste, and even including a fakeaway night to save money!

Monday: Lentil & Butternut Squash Daal

Ingredients (serves 4):

• 1 cup red split lentils

• 1 pack frozen chopped butternut squash

• 1 medium onion, finely diced

• 2 tbs frozen chopped garlic

• 1 tbsp frozen chopped ginger

• 1 tbsp cumin

• 1 tbsp mild curry powder

• 400ml coconut milk

• 1 can tinned chopped tomatoes

• 1 tbsp olive oil

• Salt & pepper, to taste

• Fresh coriander, for garnish (optional)

Method:

1. Heat olive oil in a large pan over medium heat.

2. Add the diced onion and sauté for 5–6 minutes until soft and lightly golden.

3. Stir in garlic, ginger and spices. Cook for 1 minute to release the spices’ aroma.

4. Add red lentils and butternut squash. Stir well to coat in spices.

5. Pour in coconut milk and chopped tomatoes, bring to a simmer, then reduce heat and cook gently for 30 minutes until lentils are soft and squash is tender.

6. Season with salt and pepper to taste.

7. Serve hot with steamed rice or warm naan, and sprinkle fresh coriander if you like.

Tip: For extra flavour, roast the squash at 200°C for 20 minutes before adding it—this gives a lovely caramelised sweetness. This is a great one to freeze so double it up if you like! I also made my own naan bread with just flour and greek yogurt!

Recipe adapted from here.

Tuesday: Oven-Baked Wild Salmon with Lemon & Honey, Roasted Potatoes, Steamed Veg

Ingredients (serves 4):

Salmon:

• 4 wild salmon fillets

• 1 tbsp olive oil

• 1 tsp garlic, minced

• 1 tsp dried mixed herbs (thyme, oregano, or rosemary)

• Juice of 1 lemon

• 1 tsp honey

• Salt & pepper

Roasted Potatoes:

• 4–5 medium potatoes, cubed

• 1–2 tbsp olive oil

• ½ tsp garlic granules

• ½ tsp dried herbs

• Salt & pepper

Method:

1. Preheat oven to 200°C.

2. For salmon, mix olive oil, garlic, herbs, lemon juice, honey, salt, and pepper in a small bowl. Brush over the fillets and place on a baking tray lined with parchment.

3. Toss cubed potatoes with olive oil, garlic granules, dried herbs, salt, and pepper. Spread on a separate baking tray.

4. Roast potatoes for 25–30 minutes, turning halfway, until golden and crisp. Bake salmon for 15–20 minutes until just cooked through.

5. While the salmon and potatoes are cooking, steam veg of choice (we did cauliflower and broccoli) for 5–7 minutes until tender but still bright green.

6. Serve salmon with roasted potatoes and steamed vegetables.

Tip: We should aim to eat at least one portion of oily fish per week to benefit from essential omega-3 fatty acids.

Wednesday: Beef Mince Loaded Sweet Potato Nachos

Ingredients (serves 4):

• 3 medium sweet potatoes, sliced into thin rounds

• 1 tbsp olive oil

• 250g lean beef mince

• 1 small onion, diced

• 1 clove garlic, minced

• 1 tsp smoked paprika

• 1 tsp ground cumin

• 100g grated cheese

• Toppings: avocado slices, salsa, sour cream

Method:

1. Preheat oven to 200°C. Toss sweet potato slices in olive oil, spread on a tray, and roast for 20–25 minutes until tender and slightly crispy.

2. While sweet potatoes roast, heat a pan over medium heat. Add diced onion and garlic; sauté until soft.

3. Add beef mince, breaking up lumps, and cook until browned. Stir in smoked paprika and cumin.

4. Layer roasted sweet potatoes on a baking tray, top with the beef mixture, then sprinkle with cheese. Bake for 5–10 minutes until cheese melts.

5. Serve with avocado, salsa, sour cream or any toppings you like!

Tip: Sweet potatoes naturally add fibre and sweetness, so these nachos feel indulgent but are much healthier than traditional chips.

Recipe adapted from here.

Thursday: Creamy Harissa Butterbean Pasta

Ingredients (serves 4):

• 250 g dried pasta (penne, rigatoni, or similar)

• 1 jar of Bold Beans butter beans

• 1 tbsp olive oil

• 4 garlic cloves, sliced or minced

• 1 tsp harissa paste

• 2 tbsp olives (Kalamata or green), chopped

• 250 ml single/double cream

• 1 cup Pack’d frozen chopped spinach

• Zest of 1 lemon

• Salt & pepper, to taste

Method:

1. Put a large pan of water on to boil. Add a generous pinch of salt and cook the pasta according to packet instructions. Reserve a splash of pasta water before draining — this helps loosen the sauce later.

2. Heat the olive oil in a large pan over medium–low heat. Add the garlic and gently cook until soft (about 1–2 minutes). Then stir in the harissa paste so it warms and releases its flavour into the oil.

3. Tip the beans into the pan and stir to coat them in the harissa mixture. Add the olives and cook for another minute.

4. Add your chopped spinach, cream and lemon zest. Stir well and season with salt and pepper.

5. Add the drained pasta straight into the sauce. If it feels a little thick, loosen with a splash of the reserved pasta water.

6. Serve with parmesan and a scatter of fresh parsley if you like.

Tip: Start with a small amount of harissa and taste—you can always add more if you like heat. I also made some homemade garlic bread using the M&S ciabatta, butter, chopped garlic & parsley.

Friday: Fakeaway Shredded Duck with Chinese Pancakes & Hoisin

Ingredients (serves 4):

• 4 duck legs

• 1 tbsp Chinese five-spice powder

• Salt

• 2 packs Chinese pancakes (I use the M&S ones)

• Hoisin sauce (I use the Lee Kum Kee one from Ocado)

• Cucumber and spring onion for garnish

Method:

1. Preheat oven to 160°C. Rub duck legs with Chinese five-spice and a little salt.

2. Roast slowly for 2–2.5 hours until meat is very tender.

3. Remove bones and shred the duck into bite-sized pieces.

4. Warm Chinese pancakes according to packet instructions.

5. Serve shredded duck in pancakes with hoisin sauce. Add cucumber and spring onion.

Tip: Slow roasting ensures the duck is juicy and easy to shred. Let everyone assemble their own pancakes—it’s fun for kids and adults alike.

This was a really good week of meals, and the kids loved every single one. Normally there’s always at least one little thing they aren’t keen on, but that wasn’t the case this week!

Comment if you try any of these recipes, give it a like, or share your family’s favourites.

Leave a comment

Although I do believe our approach to food has helped both of my kids be “good” confident eaters, I equally feel a bit weird talking about this because I am no expert.

There is a lot of nuance to this topic. Some children are naturally more cautious eaters. Some have sensory sensitivities. Some go through intense picky phases. Some families are navigating time constraints, budget pressures, exhaustion, or their own complicated relationships with food.

I can only share what works for us, and maybe it will help someone. But please remember this is just our personal approach and that doesn’t mean it is right or that it will work for everyone.

So, with all those important disclaimers aside, here are four simple approaches that I believe have quietly shaped my kids into confident eaters.

1. I Eat With My Kids

We eat together.

I don’t feed them early and then make something separate for the adults later.

I’d rather they go to bed a little later if it means we all get to eat together.

I think it’s really interesting that being Portuguese, food is very embedded in family culture and mealtimes are seen as a shared family ritual.

I don’t ever recall eating dinner separately from my parents. Both my parents have always worked full time and so we went to bed later than “normal” as kids, but coming together at the end of the day was prioritised.

I really look forward to this time where we connect as a family after a busy day of work and school. Even on days where my partner is getting home too late to join us for dinner, I will always eat with the kids.

Another reason I prefer this approach is that I think when you cook an early dinner for the kids, it can lead to making them a “kid dinner” whilst you cook yourself a “real dinner” later. This brings me on to my second point below.

2. I Don’t Cook Separate Meals

We cook one meal.

That doesn’t mean I don’t make it manageable for the kids or adjust things to suit them. If we’re having something like fajitas, I’ll put everything on their plates separately. If something’s spicy, I’ll keep it mild.

But I don’t cook a “kid dinner” and an “adult dinner.”

If we’re having fish fingers or chicken nuggets, it’s because I’m having them too. Sometimes that is dinner. I just don’t make one thing for them while I cook myself something different.

I think the whole idea of “kids food” vs “adult food” is strange when you really think about it. Go to any restaurant and the kids’ menu is almost always the same beige options. It subtly tells them that proper food is for grown-ups and reinforces this idea.

My kids have just always eaten what we eat. Not perfectly. Not without complaints. But it’s the norm.

3. I Ignore Their Likes and Dislikes

Kids go through picky phases. Mine definitely have, multiple times, and it’s super normal.

But I’ve never paid too much attention to it. I really do try to “ignore it”, in the nicest way possible.

What I mean by this is that if they don’t like something, I try really hard not to react. They can pick it out. I don’t force bites. I don’t turn it into a battle.

But I also don’t stop cooking with that ingredient.

For example, my toddler has never liked broccoli. He would either not eat it or remove it from his plate and put it on mine. I was ok with that. But I continued serving broccoli as usual, as the rest of us enjoy it. About a month ago now, on a random day, he picked up a piece of broccoli and started eating it like he has always loved it. Inside I felt shocked and excited about this, but on the outside I didn’t make a big deal out of it.

Now he loves broccoli and has moved on to disliking something else.

I just want to add here that I’ve done this since my kids started eating solids and so it’s very rare that they will refuse a whole meal. If your kids are in a really intense picky eating stage then you will worry about them not eating enough. I think if this is the case then it’s about reintroducing one item at a time in a small tolerable quantity, then building up from there.

4. I Eat the Way I Hope They Will Eat

This is probably the biggest one.

When we start weaning babies, we’re so careful. No sugar. No salt. All homemade. We’re really intentional.

But eventually, children eat how we eat.

If I snack on chocolate daily but restrict it for them, what happens when they grow up? If I avoid vegetables but insist they finish theirs, what message does that send?

If I want my children to enjoy whole foods, home cooking, and variety — I have to model that as our norm.

In our house, we don’t keep loads of ultra-processed snack food around — not because I think it’s evil or because I am restricting it, but because I want everyday food to look like vegetables, fruit, grains, fish, meat, beans, cheese, bread.

I want that to feel ordinary. Not “healthy food.” Just food.

One of the biggest parenting lessons I have learned is that children learn through modelling not “rules”. This is true for food and anything else.

I’m not trying to create perfect eaters.

For me, raising confident eaters is about raising children who see food as shared, normal, varied, and enjoyable — not categorised into “adult” and “kid.”

And most importantly, it starts with me.

If you want your children to eat well long-term, eat well yourself. Let them watch you enjoy it. Let them see it’s safe. Let them see it’s normal.

They will grow.

They will change.

And more often than not, I truly believe they will come back to the habits they saw at home.

Usually, I use this time to prep a few bits for the week while my partner entertains the kids or they’re watching a movie. Cooking, for me, is therapy. Favourite YouTuber on in the background. Chopping board out. Brain switched off.

But this week, it was just me on my own with both kids and a rainy day.

So instead of abandoning the plan, I got them involved. We turned the weekly food prep into a wholesome Sunday activity. They did about half with me before getting bored and letting me do rest on my own (which I appreciated😅).

We prepped:

• 2 snacks

• Hummus

• Walnut pesto

• Granola

• A whole roast chicken (dinner + 2–3 more meals sorted)

Nothing complicated. Just simple, real food that makes the week easier and massively reduces the packaged ultra-processed stuff.

Here’s everything we made.

1. Healthy Chocolate Muffins

Why prep these?

Because every kid loves chocolate but nobody likes a sugar crash. Perfect for lunchboxes or after school. They freeze brilliantly too.

Ingredients

• 1 cup whole wheat flour

• ½ cup unsweetened cocoa powder (this is the one I use-aff)

• 1 tsp baking soda

• ½ tsp salt

• ½ cup maple syrup or honey

• ⅓ cup melted coconut oil (or olive oil)

• 2 large eggs

• ¾ cup Greek yogurt

• 1 tsp vanilla extract

• ½ cup milk

• ½ cup chocolate chips (I use these, without emulsifiers-aff)

Method

1. Preheat oven to 180°C (350°F). Line a muffin tin.

2. Mix dry ingredients in one bowl.

3. In another bowl whisk wet ingredients.

4. Combine gently (don’t overmix).

5. Fold in chocolate chips.

6. Divide into muffin cases.

7. Bake 18–22 minutes.

Cool and store in an airtight container (or freeze).

2. Puff Pastry Pinwheels

Why prep these?

Because they feel like a treat but are basically just a sandwich in disguise. Again, great for lunchboxes or after school.

Ingredients

• 1 sheet all-butter puff pastry (I use the M&S handcrafted all butter puff pastry or Picard puff pastry available on Ocado - both are UPF free)

• 2–3 tbsp tomato purée

• Handful grated cheese (cheddar or mozzarella)

• Optional: dried oregano

Method

1. Preheat oven to 190°C. Line a tray.

2. Roll out puff pastry.

3. Spread tomato purée thinly across the surface.

4. Sprinkle evenly with grated cheese and oregano if using.

5. Roll tightly from the long side into a log.

6. Slice into 1–2cm rounds.

7. Place cut-side up and bake for 15–20 minutes until golden and puffed.

Cool slightly before serving.

Sometimes I also make these with peanut butter and jam or pesto and mozzarella! You can try different combinations to switch it up!

3. Smooth Homemade Hummus

Shop hummus is convenient and I do often get either the M&S collection or Natoora one (both made with extra virgin olive oil), but homemade tastes better, is cheaper, and takes less than 5 minutes to make!

Why prep this?

It turns carrots, cucumbers and breadsticks into a real snack by adding protein & fibre.

Ingredients

• 1 tin (400g) chickpeas, drained

• ¼ cup fresh lemon juice

• ¼ cup tahini

• 1 small garlic clove

• 2–3 tbsp olive oil

• 2–4 tbsp cold water/chickpea water

• ½ tsp salt

• I also added 1 tsp of the Lidl UPF-free harissa paste, you can add paprika, cumin etc.

Method

1. Blend all ingredients until smooth (I use my Ninja chopper for this-aff)

Store in the fridge up to 5 days.

4. Walnut, Spinach & Flaxseed Pesto

Why prep this?

It turns plain pasta into dinner in under 10 minutes. Can also use in the pinwheels. Amazing on toast with eggs or stirred into roasted veg. I made this so we could have pesto pasta for lunch that day, plus enough for a chicken & pesto lasagna that I will be making during the week with our leftover roast chicken.

Ingredients

• 2 cups fresh basil

• ½ cup walnuts

• 1 cup spinach

• 2 tbsp milled flaxseed

• 2 cloves garlic

• ½ cup grated parmesan

• ⅓–½ cup olive oil

• Juice of ½ lemon

• Salt to taste

Method

1. Blend all ingredients until smooth, I used my Ninja chopper for this again.

Keeps 4–5 days in fridge (add olive oil layer on top to preserve).

5. UPF free Granola

Why prep this?

Because it’s breakfast sorted for the week with Greek yogurt and berries. Also doubles up as a snack. Most shop bought granola is high in sugar and seed oils or quite expensive. It’s super easy to make but if you don’t have the time, then I also like the Bio & Me granola made with extra virgin olive oil.

Ingredients

• 3 cups rolled oats

• 1 cup pecans, roughly chopped

• ½ cup mixed seeds

• ⅓ cup maple syrup

• ⅓ cup olive oil or melted coconut oil

• 1 tsp vanilla

• ½ tsp salt

Method

1. Preheat oven to 180°C (350°F).

2. Combine everything well in a big mixing bowl until all the dry ingredients are evenly coated.

3. Spread onto a lined tray and press down.

4. Bake 20–25 minutes, stirring once halfway.

Cool completely before storing (this is what creates clusters and makes it crunchy).

Recipe adapted from here.

6. Roast Chicken (The Weekly MVP)

Roasting a whole chicken on Sunday is my favourite food prep habit.

Why prep this?

Because one hour of effort = 3 dinners.

We ate it with roasted veg and potatoes that night.

Then leftovers will become:

• Bone broth

• Chicken soup made with bone broth

• Chicken & pesto lasagna

• Chicken pizzas

Ingredients

• 1 extra large whole chicken

• 50g butter, softened

• 3 garlic cloves

• Salt & black pepper

• 1 lemon

• Fresh herbs (thyme, parsley, bay leaves, sage)

• Vegetables for roasting base (carrots, onion, celery, leeks)

Method

1. Preheat oven to 200°C.

2. Sit chicken on a bed of chopped veg in a large roasting tray.

3. Rub butter, crushed garlic, salt and pepper all over the skin.

4. Stuff cavity with lemon halves, herbs and garlic.

5. Roast according to weight (approx 1 hr 20–30 mins for extra large).

6. Rest 15–20 minutes before carving.

I’ll share exactly how I turn one chicken into multiple meals in a video this week — so make sure you’re following me on Instagram and TikTok so you don’t miss it :)

Why This Is Worth Doing

This isn’t about spending your entire Sunday in the kitchen.

It’s about:

• Fewer last-minute takeaways

• Less ultra-processed food

• Fewer “what’s for dinner?”

• And calmer weekdays

It doesn’t have to look like this big list.

If you’re busy, start here:

• Roast one chicken. That’s 2–3 dinners handled.

• Make one snack instead of buying five different packaged ones.

You don’t need matching containers and you don’t need to do it every week.

Some weeks I only manage muffins and a chicken. Some weeks it’s just granola.

The goal isn’t perfection. It’s reducing the reliance on ultra-processed food in a way that realistically fits busy family life.

If this inspired you to try a mini Sunday food prep, I’d love to know what you’re making first. Leave a comment and tell me — or share your own go-to prep habits so we can all steal ideas from each other.

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It covers breakfasts, lunches, dinners, snacks — and like always, we’re aiming for lower ultra-processed food, not perfection :)

A few things before we get into it:

• You absolutely don’t need to shop at M&S to replicate this. Aldi, Tesco, Sainsbury’s — it all works.

• You can make this cheaper by skipping some organic swaps and using tinned beans instead of jarred ones.

• Frozen veg is your best friend!!

Right. Here’s what we’re actually eating this week.

The Meal Plan

Breakfast

• Banana pancakes

• Toast with eggs

• Porridge

• Greek yoghurt with homemade granola

This doesn’t really change week to week, we have our go-to’s and that’s what we like!

Lunch

• Chicken quinoa bowls

• Butter bean salad

• Leftovers from dinner

Me and my partner have a busier week this week so I planned two nutritious prep ahead lunches that we can quickly grab throughout the week.

Snacks

• Mini breadsticks & hummus

• Chopped fruit & veg

• Crisps

• Cheese & tomato pinwheels

• Peanut butter & jam pinwheels

For the kids snacks, I love these divided stainless steel snack pots (aff) so I can give them a few options. They prefer this then just having one thing e.g. just fruit. In a snack pot I might do breadsticks, hummus, veg and a pinwheel for example. I just make them slightly different everyday e.g. a different fruit or flavoured pinwheel so it feels fun and exciting for them and they get more variety in.

Dinner

1. Roast chicken (with roasted veg, potatoes and Yorkshire puddings)

2. Chicken & butternut squash cheesy pasta bake (using the leftover chicken!)

3. Sardine bolognese (kid friendly, because I blend the sardines into the sauce)

4. Pork stir fry with rice (a quick stir fry for a busy night)

5. Homemade fish fingers and chips

We are out this weekend so I have only planned 5 meals, if we need anything else we will get it in a top up shop towards the end of the week!

Shopping list

• M&S pomegranate rubies

• M&S taste buds little pink lady apples

• M&S unwaxed lemons

• M&S celery

• M&S parsnips

• M&S chestnut vitamin d mushrooms

• M&S frozen chopped butternut squash

• M&S cucumber

• M&S Chinese cabbage

• M&S fresh flat leaf parsley

• M&S red Romano pointed peppers

• M&S organic rocket

• M&S extra large whole chicken

• M&S outdoor bred pork mince 5% fat

• M&S organic whole milk 4 pints

• M&S free feta cheese

• M&S organic salted butter

• M&S handcrafted all butter puff pastry

• M&S organic 12 free range mixed eggs

• M&S collection 5% fat authentic greek yogurt

• M&S collection extra smooth hummus

• M&S organic whole Scottish oats

• M&S collection extra virgin olive oil with sea salt crisps

• M&s mixed seeds

• M&S organic shortbread fingers

• M&S chia seeds

• M&S chicken gravy pouch

• M&S white breadcrumbs

• M&S collection giant butter beans

• M&S collection Spanish white beans

• M&S tuna chunks in spring water 4x160g (not included in any food plans, but I like to have tuna in the cupboard for emergencies and we had ran out)

• M&S sweet sweetcorn 195g x 2

• M&S spaghetti

• M&S quinoa

• M&S mini breadsticks

• M&S only 6 ingredients sunflower seeds & spelt bread

• M&S frozen chopped garlic

• M&S wild Icelandic cod fillets frozen

When looking at this shopping list, you may find that you already have certain things in your cupboard e.g. pasta. I recommend looking at the ingredients required in the recipes below and check if there is anything I had in my cupboards that you don’t. Then you can adjust the shopping list to what you need!

Recipes

Buckle in, there is a lot this week 😉

Snack Recipes

Chia Seed Pudding (Mango Version)

Serves: 2

• 3 tbsp chia seeds

• 250ml milk

• 1 tbsp Fearne & Rosie mango preserve

• Pinch cinnamon

Mix well and refrigerate at least 4 hours or overnight. Tip: I like to mix again after 10 mins to stop chia seeds from clumping at the bottom.

Oat Banana Pancakes

Serves: 2 kids

• 1 ripe banana

• 2 eggs

• 1/2 cup of oats

• 2 tsp flaxseed

• Pinch cinnamon

Add everything to a blender and blend until smooths. Cook in a pan with a little butter for 1-2 mins on each side.

Little tip:

Make double. They freeze beautifully and save you on a chaotic weekday.

Pinwheels

Perfect for lunchboxes or after-school snacks.

Makes: 12–16 pinwheels

Ingredients

• 1 sheet all-butter puff pastry

• 2–3 tbsp tomato purée & handful grated cheese (cheddar or mozzarella) OR 3 tbsp peanut butter & 2 tbsp jam

Method

1. Preheat oven to 190°C. Line a tray.

2. Roll out puff pastry slightly.

3. Spread tomato purée thinly across the surface, sprinkle evenly with grated cheese OR spread peanut butter over pastry, spoon jam over the top and gently spread.

4. Roll tightly from the long side into a log.

5. Slice into 1–2cm rounds.

6. Place cut-side up and bake for 15–20 minutes until golden and puffed.

Cool slightly before serving.

Lunch Recipes

Spicy Feta Butterbean Salad

Inspired by Em the Nutritionist’s creamy spicy feta butterbeans. I love all her recipes, you’ll often see me referring to them!

Serves: 4 lunches

Ingredients

• 1 jar of butter beans, drained

• 1 tbsp UPF-free harissa paste (I recently picked one up from Lidl!)

• 100g feta, crumbled

• Half a red pepper, diced

• Red onion, finely chopped

• Cucumber, diced

• Fresh parsley, chopped

• Juice of ½ lemon

• Olive oil

• Salt & pepper

Method

1. In a large bowl, combine butter beans, onion, pepper and cucumber.

2. Mix harissa with lemon juice and 2 tbsp olive oil.

3. Toss through the beans.

4. Fold in feta and parsley.

5. Season to taste.

Keeps in the fridge for 3 days.

Shredded Chicken Quinoa Salad Bowls

You can customise these to add whatever veg/protein you like! I always make them slightly different depending on what I have in.

Serves: 4

Ingredients

• 1 cup quinoa, cooked

• 2 cups shredded roast chicken

• 1 red onion, finely chopped

• 1 red pepper, chopped

• ½ cucumber, diced

• Handful olives

• Pomegranate seeds

• Feta

• Mixed seeds

Dressing

• Juice 1 lemon

• 3 tbsp olive oil

• 1 small garlic clove, grated

• 1 tbsp tahini

• 1 tsp honey

Method

1. Whisk dressing ingredients until smooth.

2. In containers, layer quinoa, chicken, and vegetables.

3. Top with feta, seeds and pomegranate.

4. Store dressing separately or drizzle over before sealing.

Keeps 3–4 days in the fridge.

Dinner Recipes

Roast Chicken

I always buy an extra large chicken so we get:

• Sunday roast

• Leftovers for a second meal

• Lunches or a third meal

• Homemade broth

Ingredients

• 1 extra large whole chicken

• 50g butter, softened

• 3 garlic cloves

• Salt & black pepper

• 1 lemon

• Fresh herbs (thyme/parsley, rosemary, bay leaves)

• Vegetables for roasting base (onion, carrots, leeks, celery)

Method

1. Preheat oven to 200°C.

2. Sit chicken on a bed of chopped veg in a large roasting tray.

3. Rub butter, crushed garlic, salt and pepper all over the skin.

4. Stuff cavity with lemon halves, herbs and garlic.

5. Roast according to weight (approx 1 hr 20–30 mins for extra large).

6. Rest 15–20 minutes before carving.

Save carcass for broth (see my video here).

Honey & Thyme Carrots and Parsnips

• 2 carrots, sliced

• 2 parsnips, sliced

• 1 tbsp olive oil

• 1 tbsp honey

• Fresh thyme

• Salt

Roast at 200°C for 30–40 minutes until caramelised.

Beef Fat Roast Potatoes

• Maris Piper potatoes

• Beef dripping

• Salt

• M&S potato seasoning

1. Parboil potatoes for 10 minutes.

2. Rough up edges and add M&S potato seasoning.

3. Heat beef fat in tray until smoking.

4. Add potatoes and roast 45–60 minutes, turning once.

Homemade Yorkshire Puddings

• 70g plain flour

• 2 eggs

• 100ml milk

• Pinch salt

Whisk and rest in the fridge 30 minutes. Pour into hot oiled tin and bake at 220°C for 20–25 minutes.

Sardine Bolognese (Kid-Friendly)

Serves: 4

Ingredients

• 1 onion, finely chopped

• 2 garlic cloves

• 1 carrot, finely chopped

• 1 celery stick, finely chopped

• 1 leek, finely chopped

• Handful of mushrooms, finely chopped

• 1 tbsp olive oil

• 2 tins sardines in olive oil/brine

• 1 tbsp tomato purée

• 1 tin chopped tomatoes

• 1 tbsp capers, finely chopped

• Salt & pepper

• Spaghetti

Method

1. Cook spaghetti.

2. Gently sauté chopped onion, carrots, celery and leek in olive oil until soft (about 5 mins).

3. Add chopped garlic and mushrooms, cook for another 5 mins or so.

4. Stir in tomato purée and cook briefly.

5. Add chopped tomatoes and capers. Simmer 10 minutes.

6. Blend sardines with a spoonful of sauce until completely smooth.

7. Stir blended sardines into sauce.

8. Simmer 5 more minutes.

It tastes like a rich tomato sauce — no fish chunks. If you like tuna, you should like this!

I really recommend this Ninja vegetable chopper (aff) - it’s great for hiding veg into sauces.

Pork Stir Fry with Brown Rice

Serves: 4

Ingredients

• 500g pork mince

• 2 tsp frozen chopped garlic

• 2 tsp frozen chopped ginger

• 2 tbsp rice vinegar

• 2 tbsp Kikkoman soy sauce

• 1 tbsp hot honey (I use the one by the groovy food company)

• Finely chopped Chinese cabbage

• Brown rice

Method

1. Cook brown rice.

2. Brown pork mince in a hot pan.

3. Add garlic and ginger, cook 30 seconds.

4. Add cabbage and stir fry.

5. Stir in vinegar, soy sauce and hot honey.

6. Simmer 2–3 minutes until glossy.

Fish & Chips (Oven Version)

Serves: 4

Ingredients

• Cod fillets

• Potatoes

• 1 egg

• Plain flour

• Breadcrumbs

• Olive oil

• Salt & pepper

• Garlic granules, paprika, mixed herbs

Method

1. Cut potatoes into chips. Toss in oil, salt and pepper, paprika, garlic, herbs. Roast at 200°C for 40–45 minutes.

2. Cut cod into finger shapes. Season with salt, pepper, garlic, herbs and paprika. Dip cod into flour, then beaten egg, then breadcrumbs.

3. Bake for 18–20 minutes until cooked through and golden.

4. Serve with steamed veg, I have the M&S organic mixed veg in the freezer which I will use for this.

Shredded Chicken & Butternut Squash Mac & Cheese

Based on a butternut squash mac and cheese — with added protein and hidden greens.

Serves: 4

Ingredients

• 300g macaroni

• 2 cups shredded roast chicken

• Frozen chopped butternut squash

• 600 ml milk

• 1 tbsp plain flour

• 1 tbsp butter

• 40g cheddar cheese

• 40g grana pandano / parmesan

• Handful frozen chopped spinach

• 1 slice seeded bread, blitzed

• Mixed seeds

• Garlic granules

• 1 tsp olive oil

• 2 sprigs of thyme

Method

1. Roast butternut squash with a drizzle of olive oil at 190C for about 35 mins, until soft.

2. Cook macaroni and rinse with cold water to remove starch. Set aside.

3. Make the cheese sauce by heating 1 tbsp butter and 1 tbsp plain flour over medium heat. Cook for 3-5 minutes before gradually whisking in your milk. Simmer the sauce for 10 minutes then turn off and add grated cheese and black pepper.

4. Once butternut squash is cook, blend with the cheese sauce until smooth.

5. Combine the sauce with the pasta and spinach and shredded chicken then transfer to a baking dish.

6. Blitz bread, seeds, garlic granules, olive oil and thyme and top with breadcrumbs.

7. Bake at 200°C for 20-25 minutes in the oven until golden.

Why I’ll Keep Sharing These

Low-UPF eating doesn’t have to mean:

• Spending hours cooking from scratch every night

• Never using jars or frozen food

• Spending a fortune

It’s about making better intentional choices where you can.

If this post helped you even a little bit, tap the heart, it really helps the newsletter grow :)

Note that you can make this food shop even cheaper by swapping out some of the organic stuff, buying tinned beans instead of jars etc. Feel free to adjust to suit you :)

I’ve built this plan around:

• Repeating breakfasts

• Leftover lunches

• Simple dinners with shortcuts where they matter

• Snacks that don’t feel restrictive

• A couple of frozen helpers to save sanity

Let’s get into it.

The Menu Overview

Breakfasts (easy + repeatable)

• Toast with scrambled eggs and fruit

• Frozen croissants

• Banana oat pancakes

• Greek yoghurt with granola & fruit

Lunches

• Leftovers from dinner (if available)

• Carrot, leeks & bean soup with toast

One cooked lunch option, everything else comes from the night before or I just make something up from what I have in the cupboards!

Snacks (because kids snack like it’s their job)

• Apples with peanut butter

• Veg sticks & hummus

• Greek yoghurt with granola & berries

• Frozen croissants

• Tortilla chips with avocado dip

• Walkers shortbread

• Mini Cathedral City cheeses

• Freddie’s Farm fruit bites

Dinners

• Chicken tray bake with potatoes & Mediterranean veg (aka a “shove in the oven” dinner)

• Easy lasagne (with Heinz sauces for sanity)

• Sausage & butternut squash risotto (the squash just melts into the risotto so a great hidden veg!)

• Creamy bacon pasta

• Quick bean chilli with rice

• Picard margherita pizza (because balance)

This is where I focus most of the energy — dinners that feel comforting, familiar, and doable even on tired days.

Desserts

• Estate Dairy cherry yoghurts

• Hu chocolate

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The Full Ocado Shopping List

Fruit & Veg

• M&S Tastebuds Pink Lady apples

• Ocado Rainforest Alliance bananas

• Ocado British carrots

• Ocado British leeks

• Ocado cucumber

• M&S red peppers

Meat & Fish

• Finnebrogue Naked streaky bacon

• Finnebrogue Naked pork sausages

• M&S Select Farms British beef mince (12% fat)

• M&S Oakham chicken leg portions x2

Dairy & Eggs

• Berkeley Farm organic whole milk

• Kerrygold salted butter

• M&S organic double cream

• Ocado organic free-range eggs 12pk

• Cathedral City mini snack cheeses

• Estate Dairy Greek yoghurt with cherry compote x2

• M&S authentic Greek yoghurt (5 or 10%)

Cupboard & Snacks

• Bio&Me low-sugar granola

• Meridian smooth peanut butter (no salt)

• Hu hazelnut butter dark chocolate

• Blanco Niño tortilla chips

• Holy Moly smashed avocado

• Walkers oat shortbread

• Freddie’s Farm fruity bites

Pasta, Rice & Sauces

• Barilla lasagne sheets

• Riso Gallo carnaroli risotto rice 500g

• Heinz bolognese pasta sauce

• Heinz creamy white pasta sauce

• Freja classic chicken broth

• Bold Bean Queen red kidney beans

• Bold Bean organic white beans

Bread & Bakery

• Jason’s The Great White sourdough

• M&S ready-to-bake frozen croissants

Frozen (the real MVPs)

• Pack’d organic blueberries

• Pack’d chopped spinach

• Pack’d chopped sweet potato

• Ocado frozen diced butternut squash

• Cook with M&S soffrito base

• M&S chargrilled Mediterranean vegetables

• Picard superior margherita pizzas x2

Total: £118.47 (*at time of purchase)

The Recipes

Chicken traybake

Ingredients:

• 2 packs M&S chicken legs

• 1 bag M&S frozen Mediterranean veg

• 1 pack Pac’d chopped sweet potato

• 2 tbsp olive oil

• 1 tbsp tomato purée

• ½ lemon, juiced

• 1 tsp smoked paprika, 1 tsp oregano, salt & pepper

• Feta & fresh parsley or dill to top (optional)

Method:

Preheat the oven to 200°C. Add chicken legs, frozen veg and sweet potato to a large tray. Drizzle with olive oil, tomato purée, lemon juice and spices. Toss everything together, then roast for 50-1hr mins until golden and cooked through. Top with feta and fresh dill or parsley.

2. Easy lasagna

Ingredients:

• 500g M&S minced beef 12% fat

• 1 jar Heinz bolognese pasta sauce

• 1 jar Heinz creamy white lasagna sauce

• Lasagna sheets

• Grated cheese (cheddar or mozzarella)

• Optional: Italian herbs, garlic, black pepper

Method:

Brown the mince in a pan, add tomato sauce and seasoning. In a baking dish, layer: meat sauce, lasagna sheets, white sauce — repeat until filled. Top with cheese and bake at 180°C for 45-50 mins until bubbly and golden.

3. Sausage and squash risotto

Ingredients:

• 6 Naked sausages, chopped

• 1 red onion, finely diced

• 2 cloves garlic, minced

• 2 cups frozen M&S butternut squash

• 1 packet of Freja chicken bone broth (or stock)

• Salt & pepper, optional parmesan

Method:

Fry sausage in butter until browned. Add onion and garlic, cook 2–3 mins. Stir in risotto rice and squash, then gradually pour in bone broth, a ladle at a time, stirring until absorbed. Cook until creamy (about 20–25 mins). Finish with a sprinkle of parmesan.

4. Bacon creamy pasta

Ingredients:

• 6 rashers Naked bacon, chopped

• 1 red onion, finely diced

• 2 cloves garlic, minced

• 1 frozen cube M&S chicken bone broth (or ½ cup stock)

• 1 cup of Pack’d frozen chopped spinach

• 200ml double cream

• Fresh herbs (parsley or basil)

• Pasta of choice

• Parmesan to top (optional)

Method:

Cook pasta. In a pan, fry bacon until crisp, then add onion and garlic. Stir in bone broth cube, spinach and double cream, simmer until slightly thickened. Toss in cooked pasta and herbs. Season and serve topped with parmesan.

5. Quick & Easy Bean chilli

Ingredients:

• 1 cup M&S frozen sofrito mix (onion, celery, carrot base)

• 1 tsp each chilli powder, cumin & smoked paprika, garlic powder

• 1 cans Bold Beans red beans

• 1 diced red pepper

• 2 cans chopped tomatoes

• Olive oil, salt & pepper

• Rice to serve

Method:

Heat olive oil in a pan, add sofrito mix and cook until softened. Stir in spices, diced pepper then add beans and tomatoes. Simmer for 15–20 mins until thick and saucy. Serve with rice.

Why I’ll Keep Sharing These

Low-UPF eating doesn’t have to mean:

• Cooking from scratch every night

• Never using jars or frozen food

• Spending a fortune

It’s about making better intentional choices where you can.

If this kind of realistic meal planning helps you even a little, tap the heart :)

We aim to avoid ultra-processed foods where we can, but we’re not chasing perfection. Some weeks are better than others — the goal is less stress, more nourishment, and food that fits real family life.

This plan leans on:

• Simple, repeatable breakfasts

• Leftovers for lunch

• Frozen veg and shortcuts (because life)

• Comforting dinners with enough variety to avoid boredom

Here’s what’s on the menu.

The Meal Plan

Breakfasts

• Toast with eggs and fruit

• Frozen croissants or waffles

• Banana oat pancakes

• Greek yoghurt with granola & fruit

• Cereal

Easy rotation, no reinventing the wheel before school.

Lunches (just for me)

• Leftovers from dinner

• Carrot, leeks & white bean soup

Snacks

• Hummus with veggies, mini breadsticks, crisps

• Fresh fruit

• Rice cakes with peanut butter

• Croissants, waffles, cereal or yoghurt as snacks

Enough choice to keep everyone happy without the snack cupboard spiralling.

Dinners

• Sausage & Mediterranean vegetable pasta

• Cod, chickpeas & potato stew

• Salmon stir-fry noodles

• Homemade chicken nuggets & chips

• Chicken & butternut squash curry with rice & homemade naan

• Jacket potatoes with beans & cheese

A mix of cosy, quick, and crowd-pleasing. I normally only plan 5-6 meals per week, with at least one being a minimal cooking one e.g. jacket potato. Sometimes we eat out on the weekends, or we’ll have something from the freezer that I’ve batch cooked previously or we’ll fancy something specific that we’ll get in a top up shop.

Desserts

• Speckled egg cookies

• Peanut butter–stuffed dates coated in chocolate

Sweet & simple.

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The full shopping list if you’d like to replicate

Reminder that M&S is also available on Ocado and that you can also get these ingredients from any supermarket you like!

• M&S mini breadsticks

• M&S lightly salted rice cakes

• M&S collection extra virgin olive oil with sea salt crisps

• M&S all butter frozen croissants

• M&S heart shaped galette waffles

• M&S only 6 ingredients sunflower seed and spelt toasting load

• M&S 12 organic eggs

• M&S collection extra smooth houmous

• M&S chickpeas in water

• M&S 5pk speckled egg cookies

• M&S collection 54% dark milk chocolate

• M&S only 6 ingredients choke hoops

• M&S only 7 ingredients baked beans x 2

• M&S baking potatoes 2.5kg

• M&S maris piper potatoes 1.5kg

• M&S carrots 1kg

• M&S leeks

• M&S passion fruit

• M&S taste buds easy peelers

• M&S small bananas

• M&S whole cucumber

• M&S frozen mediteranean vegetables

• M&S frozen chopped garlic

• M&S frozen brocoli florets

• M&S frozen chopped butternut squash

• M&S frozen organic mixed vegetables

• M&S frozen wild Icelandic cod fillets

• M&S wild alaskan red salmon skinless & boneless 170g

• Akaji Joshu soba noodles

• M&S organic whole milk

• M&S organic salted butter

• M&S only 6 ingredients 12 heritage gold pork chipolatas

• M&S only 6 ingredients 12 heritage gold pork sausages

• M&S collection 18 medjool dates pitted

• M&S Oakham gold chicken breast fillets 1kg

• M&S full fat cream cheese

• M&S 5% fat authentic greek yogurt

• M&S pitted black hojiblanca olives

• M&S panko breadcrumbs

The Recipes

1. Hidden Vegetable Sausage Pasta

A weeknight win with loads of veg tucked into a creamy sauce.

Serves: 4

Ingredients

• 6 pork sausages

• 1 bag M&S frozen Mediterranean vegetables

• 1 tbsp frozen chopped onion

• 1 tsp frozen chopped garlic

• Olive oil

• Salt & black pepper

• 300–400g pasta (any shape)

• 1 heaped tbsp full-fat cream cheese

• 1 tsp frozen chopped basil

• Splash of pasta cooking water

• Parmesan, to serve

Method

1. Preheat the oven to 200°C.

2. Add the frozen Mediterranean vegetables, onion and garlic to a large roasting tray. Drizzle with olive oil, season with salt and pepper, and toss. Lay the sausages on top.

3. Roast for 30–40 minutes, turning once, until the sausages are cooked through and the vegetables are soft and lightly caramelised.

4. Meanwhile, cook the pasta in salted water. Reserve a mug of pasta water before draining.

5. Slice the cooked sausages and add them to the empty pasta pot.

6. Transfer the roasted vegetables to a blender. Add the cream cheese, basil and a splash of pasta water, then blend until smooth and saucy.

7. Pour the sauce over the sausages, add the cooked pasta, and stir everything together. Loosen with more pasta water if needed.

8. Serve topped with plenty of grated parmesan.

2. Cod, Chickpea & Potato Stew

Cosy, comforting and surprisingly low effort.

Serves: 4

Ingredients

• 600g potatoes, cut into bite-sized chunks

• 30g butter

• 1 tbsp olive oil

• 2 tsp frozen chopped garlic

• 1–2 sprigs rosemary, leaves picked

• 1 red pepper, sliced

• 1 tbsp tomato purée

• 1 tin chopped tomatoes

• 1 tin chickpeas, drained

• Handful of black olives

• 1 tbsp capers (optional)

• Pinch of sugar (optional)

• 4 frozen wild cod fillets

• Juice of ½ lemon

• Salt & black pepper

Method

1. Melt the butter in a wide pan over a medium heat. Add the potatoes, season well, cover and cook for 10 minutes, stirring occasionally, until semi-soft and lightly golden.

2. Increase the heat slightly and add the olive oil, garlic and half the rosemary. Cook for 1 minute until fragrant.

3. Stir in the red pepper, tomato purée, chopped tomatoes, chickpeas, olives and capers. Simmer uncovered for 5 minutes until the potatoes are fully tender. Taste and adjust seasoning, adding a pinch of sugar if needed.

4. Season the cod and nestle it into the stew. Scatter over the remaining rosemary, cover and simmer for 10 minutes until the fish is cooked through and flakes easily.

5. Finish with lemon juice and a drizzle of olive oil before serving.

Recipe adapted from here.

3. Salmon Stir-Fry Noodles

Fast, flexible, and perfect for using up frozen veg.

Serves: 4

Ingredients

• 2 tsp frozen chopped garlic

• 2 tsp frozen chopped ginger

• Coconut oil

• 1 bag frozen mixed vegetables

• 250g soba noodles

• 1 tin wild salmon, drained

• Soy sauce, to taste

• Hot honey (or just normal honey)

Method

1. Cook the soba noodles according to packet instructions, then drain.

2. Heat coconut oil in a large pan or wok over a medium heat. Add the garlic and ginger and cook for 30 seconds.

3. Add the frozen vegetables and stir-fry until heated through and tender.

4. Add the cooked noodles and flake in the salmon.

5. Season with soy sauce and drizzle with hot honey. Toss gently and serve straight away.

4. Homemade Chicken Nuggets & Chips

A proper family classic, made at home.

Serves: 4

Ingredients

For the nuggets

• 500g chicken breast, cut into chunks

• Plain flour

• 1 egg, beaten

• Breadcrumbs

• Oil, for frying

For the chips

• Potatoes, cut into chip shapes

• Olive oil

• Salt & black pepper

• Garlic granules

• Paprika

• Mixed dried herbs

Method

1. Preheat the oven to 200°C. Toss the chips with olive oil, seasoning, garlic granules, paprika and herbs. Roast for 40–45 minutes, turning once, until golden and crisp.

2. Set up three bowls: flour, beaten egg, and breadcrumbs.

3. Coat the chicken pieces in flour, then egg, then breadcrumbs.

4. Shallow fry in hot oil for 4–5 minutes, turning until golden and cooked through.

5. Serve with the chips and veg of choice.

5. Chicken & Butternut Squash Curry with Homemade Naan

Comfort food that feels like a treat but still feeds everyone well.

Serves: 4

Ingredients

For the curry

• 500g chicken breast, diced

• 2 tbsp mild/medium curry powder

• Olive oil

• 1 onion, sliced

• Frozen chopped butternut squash

• 2 tsp frozen chopped garlic

• 2 tsp frozen chopped ginger

• 1 tbsp tomato paste

• 1 tin (400ml) coconut milk

• Salt & pepper

For the naan

• Plain flour

• Greek yoghurt

• Pinch of salt

• Frozen chopped garlic

• Frozen chopped coriander

• Butter, melted (optional)

Method

I made mine in the slow cooker but you can also make this in a normal pan.

1. Heat oil in a large pan/slow cooker if you have the sear type. Add the onion and cook for a 3-5 minutes until softened.

2. Add diced chicken, garlic, ginger, curry powder, salt and pepper to taste. Cook for 5 minutes until fragrant.

3. Stir in tomato paste and cook for 3–4 minutes. Reduce heat, add coconut milk and butternut squash.

4. Add contents to slow cooker or move pan into slow cooker if using the same pan. I cooked on low for around 8 hours, you can do high for 4.

Naan Bread

1. Mix flour, yoghurt, salt, garlic and coriander into a soft dough.

2. Divide into 8 pieces and roll into naan shapes.

3. Cook in a hot non-stick pan for 2–3 minutes per side.

4. Brush with melted butter if desired.

Serve curry with rice and warm naan.

Why I Share These

Low-UPF eating doesn’t have to mean:

• Cooking from scratch every night

• Never using jars or frozen food

• Spending a fortune

It’s about making better intentional choices where you can.

If this kind of realistic meal planning helps you even a little, tap the heart - it really helps this newsletter grow.