Weekly meal planners help prevent impulse purchases, so save you precious pennies. But maybe even more importantly they take the stress out of that never ending question – ‘What’s for dinner?!’
This weekly meal planner gathers some great healthy recipe ideas for the week. Why not start Monday with delicious pancakes?
Monday: Gluten and egg-free pancakes
- 230g rice flour
- 80g potato or tapioca flour
- ½ tsp xanthan gum
- 1 tbsp sugar
- 4 tsp gluten-free baking powder
- 1 tsp salt
- 370ml water
- 60ml vegetable oil
- 120ml applesauce (or 1 mashed banana)
For the egg replacement:
- 4½ tbsp water
- 4½ tbsp vegetable oil
- 1 tbsp gluten-free baking powder
For the berry sauce:
- 250g blueberries and raspberries
- 3 tbsp caster sugar
- ½ tsp lemon juice
Gluten and egg-free pancakes – recipe in full
Tuesday: Thai pork lettuce wraps
- 500g minced pork
- 2 tbsp gluten-free Thai fish sauce
- 1 tbsp gluten-free Thai chilli sauce
- ½ a small red onion, very finely chopped 1 lime
- 1 small bunch fresh coriander, chopped
- 2 heads of baby gem lettuce, divided into individual leaves
- 1 cucumber, chopped into small cubes
- Lime wedges
Thai pork lettuce wraps – recipe in full
Wednesday: Vegetarian chilli con carne
- 1 medium onion, chopped
- 4 cloves garlic, crushed
- 1tbsp olive oil
- 2 medium carrots, finely chopped
- 80g button mushrooms, chopped
- 2 medium tomatoes, chopped
- 2 tins kidney beans, drained
- 1 pinch cayenne pepper
- ½ tsp mild chilli powder
- 1tbsp parsley, freshly chopped
Vegetarian chilli con carne – recipe in full
Thursday: Healthy pot noodle
- 80g straight-to-wok noodles
- 1 tsp hot sauce
- ½ a vegetable stock cube, crumbled
- 1 tbsp soy sauce
- 1 tsp miso, tahini or sesame paste (optional)
- A handful of stir-fry vegetables (sugar snap peas, broccoli, baby corn, bean sprouts, etc.)
- 1 spring onion, chopped 1 tsp fresh coriander, chopped
Healthy pot noodle – recipe in full
NEW! Friday: The ultimate veggie bake
This recipe first appeared in Easy Food magazine. If you’re not vegetarian, you could also add cooked marinated chicken, fish, lamb or beef as a layer to this dish if you like. This dish is high in plant protein, dietary fibre, essential fats and vitamin C.
- 800ml water
- 2 low-salt, yeast-free, gluten-free vegetable stock cubes
- 200g brown lentils, washed and rinsed
- 200g millet, washed and rinsed
- 200g baby spinach
- 200g sweet potato, peeled and cubed
- 1 tbsp harissa paste
- 1 tspn ground turmeric
- 2 tbsp rapeseed oil
- 150g onions, diced
- 150g red peppers, diced
- 2 large garlic cloves, crushed
1. Preheat the oven to 180˚C/160˚C fan/gas mark 4. Boil the water and add the vegetable stock cubes. Stir to dissolve and set aside.
2. To begin with, you need three medium saucepans. In the first saucepan, cover the lentils with 400ml of the vegetable stock. Simmer for 25 minutes, until the stock has been soaked up and the lentils have collapsed. Add some more water and continue to cook for 10 minutes more, until the lentils are cooked through. Drain off any excess water in a colander and set aside.
3. Another saucepan is for the millet. Again, add 400ml of the vegetable stock and simmer for 15 minutes, until the stock has been absorbed. Add some water and continue to cook for five minutes more, until the millet is fluffy. Drain off any excess water in a colander or sieve and set aside.
4. While the millet is cooking, use a sieve to steam about 50g of the baby spinach over the saucepan for five minutes. Set aside.
5. The last saucepan is for the sweet potatoes. Cover them with hot water and simmer for about 20 minutes, until soft. Drain and place the sweet potatoes back into the saucepan. Mash with the harissa paste and turmeric until you have a thick purée.
6. Heat one tablespoon of the oil in a wok over a medium heat. Add the onions, peppers, the rest of the baby spinach and the garlic. Sauté for five minutes, until the vegetables are soft. Add a little water to the base of the wok if it looks too dry. Remove from the heat once the vegetables are soft.
7. This is the fun part: layering. Grab a medium-sized deep baking tray or dish and grease with the remaining tablespoon of oil. Add the millet as your base, using a spatula or wooden spoon to flatten it. Next add the vegetable mix on top of the millet, again flattening it. (This is where you could add some meat or fish if you wanted to as the next layer.) Add the lentils and flatten them, then top it off with the lightly spiced sweet potato mash. As you do so, mix the steamed baby spinach into the top.
8. Pop the dish in the oven for 20 minutes, until the top is toasty. Cut servings with a large knife and serve with a spatula. It’s beautiful with a salad of your choice.
Per Serving: 539kcals, 11.3g fat (1.2g saturated), 88.4g carbs, 9.7g sugars, 22.9g protein, 23.8g fibre, 0.759g sodium
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