Whole-food, scratch-cooking meal plan | Good Food

Estimated read time 3 min read


Set aside some time on Sunday to cook this warming vegetarian chilli for the family. It’s a low-fat, healthy option that packs in the veggies and flavour. It’s a storecupboard winner too, using up cheap kitchen basics such as tinned beans, chopped tomatoes and spices. It serves up to eight, plus it’s freezable, making it a great option for batch-cooking.

See more vegetarian chilli recipes.

Monday: Spinach, sweet potato & lentil dhal

Spinach, sweet potato and lentil dhal on a plate topped with spring onions and coriander

Counting for three of your 5-a-day, you can’t wrong with this iron-rich, low-fat, low-calorie dhal. A comforting vegan one-pot, it’s packed with feel-good ingredients you’re likely to have in your storecupboard. Add fresh ginger and chilli for extra kick.

More like this

Discover more dhal recipes and vegan one-pots.

Tuesday: Chicken with crushed harissa chickpeas

A plate of za'atar-coated chicken on top of smashed chickpeas

Need something speedy for Tuesday dinner? Try this chicken, coated in flavourful za’atar and served with harissa-spiced chickpeas, spinach and parsley. It’s simple but seriously delicious, packed with herbs and spice as well as plenty of veggies. The best part is that it can be ready in just 15 minutes.

See our most popular chicken recipes for more weeknight inspiration.

Wednesday: Sardine tomato pasta with gremolata

sardine tomato pasta with gremolata

Topped with a simple gremolata, with added nutrients thanks to the sardines, this wholemeal tomato pasta dish makes a healthy dinner that’s low on calories and high in fibre. It’s budget-friendly, with a short ingredient list, plus it’s tailor-made for busy weeknights – rustle it up in just 15 minutes.

Add more sardine recipes to your repertoire.

Thursday: Paneer chilli con carne

Paneer chilli con carne in two blue bowls

Try this twist on chilli con carne for an easy veggie dinner. It’s gluten-free, healthy and high in fibre, served on quinoa instead of rice for extra protein. Unlike wheat or rice, quinoa is a complete protein, containing all nine of the essential amino acids.

See our quinoa recipes for more ideas on how to use these nutrient-packed seeds.

Friday: Spiced salmon & tomato traybake

Spiced salmon & tomato traybake with naan bread in a white dish

Enjoy this healthy spiced salmon and tomato traybake for a quick and easy Friday night supper. Mild madras curry paste adds flavour and complements the salmon, a nutritionally dense oily fish which is a good source of omega-3 fatty acids. Though it looks impressive, it only takes 30 minutes to make, plus the oven does most of the work. Serve with naan bread and lemon wedges.

Read about the health benefits of salmon.

Saturday: Chicken & new potato traybake

Chicken, jersey royals and lemon wedges in an oven proof dish

Roast chicken thighs and new potatoes with green olives, lemon wedges, garlic and bay leaves for a lazy yet flavourful weekend dinner. Chicken thighs are a budget staple, as they’re cheaper than most cuts of meat. This recipe is also testament to how a few simple ingredients can lift a simple dish to new heights. Serve with watercress or your favourite salad leaves on the side.

Take a browse through more chicken traybake recipes.



Source link

You May Also Like

More From Author

+ There are no comments

Add yours