week meal plan
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Make double and freeze Dietician-approvedFamily friendlyUnder 30minLunchbox friendlyMake straight from the cupboard
RECIPE KEY
Crispy Chicken 'Fingers'
00living and loving May 2012
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DRY GOODS & GROCERIES Sweet chilli sauce
Lemon juice Soy sauce Olive oil 1x 440g tin
crushed pineapple
1 x 410g can white beans
1 x 410g cream-
style sweetcorn
Mixed dried herbs
Vegetable stock
Chicken stock
2 x cans tuna
Dried breadcrumbs
Red wine vinegar
Low-fat mayo
375g wholewheat
macaroni Cornflakes
FRESH PRODUCE
Fresh ginger
Leeks Carrots Onions
Celery Garlic Cherry tomatoes
Fresh basil Flat leaf parsley
Courgettes Potatoes Baby spinach
DAIRY & EGGS Eggs White cheddar
cheese Butter Milk Parmesan cheese
Low-fat sour cream
Plain low-fat yoghurt
MEAT 16 skinless, boneless
chicken breasts
650g pork fillet
300g ham
WEEK 1
SHOPPING LIST
1 MEAT-FREE MONDAY
Cheesy Potato & Courgette FrittataSERVES 4 If you don't follow meat-free
Monday, add 3 rashers bacon
or 150g chopped ham.
1 large potato with the
skin on, coarsely grated
4 courgettes, grated
2 tbsp olive oil
6 eggs
½ cup milk
¼ cup Parmesan cheese
¼ cup grated white cheddar
1. Squeeze veggies in a tea
towel to extract moisture.
2. Sauté the potato and
courgettes until cooked.
3. Whisk eggs, milk and
Parmesan together.
4. Reduce heat and add the
egg mixture to the veggies.
5. Cook over low heat for
10 minutes, until almost set.
Sprinkle with cheddar cheese.
6. Place under the grill for
5 minutes until brown.
7. Serve in thick wedges with
a crispy side salad.
✔
2 MEATY TUESDAY
Crispy Chicken 'Fingers'SERVES 4–6
½ cup plain low-fat yoghurt
1 tsp mixed dried herbs
½ tsp Herbamare herbal
salt seasoning
1 ½ cups cornflakes,
crushed
¼ cup grated
Parmesan cheese
12 (approx. 880g)
skinless, boneless
chicken breasts
1. Preheat oven to 200°C
and grease baking tray.
2. Combine yoghurt,
herbs and seasoning.
3. In a separate bowl,
combine cornflakes
and cheese.
4. Roll chicken strips
in yoghurt and then coat
in the crumb mixture.
5. Place on baking sheet
and bake for 45 minutes
until cooked through
and crispy. Serve with
seasonal roast veggies.
✔
meal planner
WEEK 1
1 x 410g can white beans 2 large leeks, sliced
and washed 30ml olive oil 1 litre vegetable
stock (low-salt) 1 tbsp mixed dried herbs 1 x 410g can cream-
style sweetcorn
1 tbsp chopped fresh herbs
1. Drain the beans and rinse under cold water.2. Sauté the leeks in olive oil for 5–6 minutes. Add the remaining ingredients and bring to the boil.
3. Reduce the heat and simmer the soup for 20 minutes until it's properly heated through.4. To serve, garnish with chopped herbs and some fresh, homemade croutons. ✔
7 FAMILY FUN SUNDAYWhite Bean, Leek & Sweetcorn SoupLeftover meat like bacon, chopped cooked chicken or sausages can be added to the soup.
SERVES 4–6
3 PASTA WEDNESDAY
Macaroni & Cheese with Spinach & HamSERVES 4
375g wholewheat macaroni
2 tbsp olive oil
300g baby spinach
leaves, washed and torn
1 brown onion,
finely chopped
300g ham, chopped
50g butter
¹/³ cup flour
1 litre low-fat milk
1½ cups white
cheddar cheese, grated
½ cup dried bread crumbs
1. Preheat oven to 180°C.
2. Cook pasta according to
instructions on the packet.
3. Heat a frying pan with olive
oil, and sauté the onion for
5 minutes. Add the ham and
the spinach, and cook until
the spinach is wilted.
4. To make the white sauce,
melt butter in a saucepan, add
flour and cook for 1 minute.
Gradually add the milk, and
cook and stir until the
mixture thickens and boils.
5. Remove from heat and stir
in the cheese, and in a bowl,
combine with the cooked
pasta, spinach and bacon.
6. Transfer to a greased
casserole dish and top with
breadcrumbs. Cook uncovered
for 30 minutes until golden
brown and bubbly.
7. Serve with green salad.
4 MEATY THURSDAY
Sweet & Sour Pork Fillets served with green beans & riceSERVES 4 Chicken breasts can be
substituted for the pork.
2 tbsp sweet chilli sauce
2 tbsp lemon juice
2 tbsp low-sodium
soy sauce
2cm fresh ginger, grated
400g tin crushed
pineapple
650g pork fillet, cut
into strips
1. Preheat oven to 220°C.
2. Combine all the
ingredients, except the
pork, in a saucepan, and
bring to the boil. Cook
for 5–8 minutes until
slightly reduced.
3. Lay pork strips in
a greased casserole,
and pour sauce over them.
4. Bake uncovered for
15–20 minutes until pork
is cooked through.
5. Serve with steamed
rice and green beans.
5 FISHY FRIDAY
Tuna Patties for BurgersMAKES APPROX. 24 SMALL PATTIES
1 carrot, grated
1 onion, finely chopped
2 sticks celery, chopped
2 cans tuna, drained
2 eggs
3 tbsp low-fat mayonnaise
2 tbsp sweet chilli
sauce (optional)
1½ cups dried bread crumbs
Herbamare seasoning
3 tbsp olive oil
1. Preheat oven to 180°C.
2. Heat the oil in a frying pan
and sauté the carrot, onion,
and celery for 5–8 minutes.
3. Set aside to cool, then
combine all the ingredients
in a food processor.
4. Using your hands, shape
into 7cm patties.
5. Patties can be frozen at
this point.
6. Place patties on a greased
baking tray and bake for
20–30 minutes until cooked
through. Serve with whole-
wheat buns, as well as
lettuce and tomato.
6 SATURDAY CHILL DAY
'Bruschetta-style' Chicken Breasts This recipe is best made
ahead, so prepare in the
morning. Dad can help by
grilling the chicken.
SERVES 4
2 tbsp red wine vinegar
2 tbsp olive oil
1 clove garlic, crushed
1 tbsp mixed dried herbs
4 chicken breasts,
flattened
Topping 1 cup cherry tomatoes
1 clove garlic, crushed
2 tbsp fresh basil, torn
1 tsp red wine vinegar
1. Marinade the chicken
by placing it in a bowl with
the first four ingredients.
2. Cover and set aside to
marinade for 4–8 hours.
3. Combine all the topping
ingredients in a bowl and
allow to stand for 10 minutes.
To serve, grill or bake the
chicken breasts until done and
top with 'Bruschetta' mixture.
4. Serve with potato wedges
and a green salad.
meal planner
00living and loving May 2012
WEEK 2DRY GOODS & GROCERIES Olive oil Herbamare
seasoning 1 X 410g tin
chickpeas Olive oil 1 x 410g tin peeled,
chopped tomatoes Wholewheat wraps Low-fat mayo 800g bottle tomato
pasta sauce 250g wholewheat
spaghetti 2 x tins chopped
tomatoes Black olives Lemon juice Moroccan seasoning Raisins Flaked almonds Couscous Mild Dijon mustard Honey Paprika
FRESH PRODUCE Onions Mushrooms
Courgettes Red pepper Yellow pepper Patty pans Butternut Basil Italian parsley Carrots Avocado Tomato Lettuce Celery Mint Oranges
DAIRY & EGGS Sour cream Cheese Eggs Milk
MEAT & FISH 500g beef strips 8–12 precooked
meatballs 200g Chorizo
sausage (optional) 600g fish 4 boneless, skinless
chicken breasts
SHOPPING LIST
DAD CAN GET INVOLVED HERE AND HELP MAKE THESE DELICIOUS
CHICKEN BREASTS, OR ROPE IN THE
OLDER KIDS!
'Bruschetta-style' Chicken Breasts
meal planner
WEEK 2
+Check out www.livingandloving.co.za for more lunchbox snack
recipes.
DIETICIAN ASHLEY SAYS: "When making meatballs yourself, mix cooked lentils in with
the beef mince to make the food low GI, and
always use lean beef mince."
10 PASTA WEDNESDAY
Cheats Spaghetti & Meat ballsSERVES 4
8–12 precooked
meatballs
800g bottle
tomato pasta sauce
1 cup leftover
roast veggies
¼ cup fresh
basil, chopped
250g wholewheat
spaghetti
50g cheese (optional)
1. Boil pasta in salted
water until al dente,
drain and refresh.
2. While pasta is cooking,
heat the pasta sauce
with the roast veggies
and meatballs.
3. To serve, toss the
spaghetti with the
meatballs and sauce,
and serve in bowls with
basil and cheese.
9 MEATY TUESDAY DIY Beef or Chicken WrapsThis can be fun for children
to make, as they can select
their own fillings, but may just
need assistance with
the rolling and folding.
SERVES 4
500g beef strips, cooked
2 tbsp light mayonnaise
2 tbsp sour cream
lettuce leaves
grated carrot
sliced tomato
sliced cucumber
mashed avocado
4 wholewheat
tortilla wraps
Spread the mayo over
the wraps and top with
a selection of toppings.
Add a dollop of sour
cream and roll or fold
the wraps closed.
8 MEAT FREE MONDAY
One Pot Chickpea & Veggie CasseroleSERVES 4
1 cup chickpeas, cooked
30ml olive oil
1 onion, chopped (optional)
200g mushrooms
2 large courgettes, diced
1 red pepper, de-seeded
and sliced
1 yellow pepper,
de-seeded and sliced
2 patty pans, diced
150g butternut, peeled
and diced
1 x 410g tin peeled,
chopped tomatoes
1 tbsp low-salt vegetable
seasoning (Herbamare)
1 tbsp fresh basil, chopped
1 tbsp Italian parsley,
chopped
1. Heat the olive oil in
a saucepan, sauté the onion
for 5–6 minutes.
2. Add all the remaining
ingredients, cover and simmer
until vegetables are tender,
approx 30–40 minutes. You
might need to add ½ a cup of
water every 20 minutes if the
mixture becomes too dry.
3. Serve with wholewheat
pasta or brown rice.
Cheats Spaghetti & Meat balls
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Cream cheese and Parmesan can be replaced with
mozzarella, feta or haloumi cheese for a low-fat option.
11 MEATY THURSDAY Spanish Rice with SausageSERVES 4
1 tbsp oil
1 small onion, chopped
1 stick celery, chopped
1 red pepper,
finely chopped
200g Chorizo sausage
(optional), chopped, or
use chicken, Vienna
sausage or tofu
²/³ cup brown rice, rinsed
1 cup low-salt
chicken stock
2 cups chopped tomatoes
8 black pitted
olives (optional)
Chopped flat leaf parsely
1. Sauté veggies in oil.
Add the sausage and
cook for 5 minutes.
2. Add the rice, tomatoes
and stock, bring to boil,
reduce heat and cover.
Simmer for approx.
30 minutes.
3. Stir in the olives and
parsley, and serve.
12 FISHY FRIDAY
Moroccan Fish with Minty Couscous & Orange DressingSERVES 4
1 cup couscous
1 cup boiling water
¹/³ cup flaked almonds
(optional)
½ cup mint, chopped
2 tbsp raisins (optional)
600g fish
2 tsp Moroccan seasoning
2 tbsp olive oil
1 orange cut into segments
2 tbsp lemon juice
1. Make couscous by pouring
boiling water over it, and then
cover and allow to steam for
10 minutes. Fluff with fork and
add almonds, raisins and mint.
2. Rub the fish with seasoning
and oven bake on greased tray
at 180ºC for 15–20 minutes,
depending on thickness of fish.
3. Make dressing by combining
all the ingredients and whisking.
4. Serve couscous topped
with fish and dressing.
13 SATURDAY FAMILY FUN DAY
Braai or Grill Honey Mustard Chicken SERVES 4
2 tbsp mild Dijon mustard
2 tbsp honey
2 tbsp lemon juice
2 tbsp olive oil
4 boneless, skinless
chicken breasts
1. Combine all the ingredients
in a bowl. Cover and marinate
for 2–8 hours.
2. To cook, grill or braai the
chicken breast.
3. Serve with salad and
potato wedges.
14 SUNDAY NIGHT SUPPERS
Eggs Baked in CheeseSERVES 4
1 cup white cheddar
cheese, grated
4 eggs,
¼ cup milk
½ cup low-fat sour cream
Pinch of paprika
Salt and freshly ground
black pepper
1. Grease four ramekins well.
2. Sprinkle cheese evenly
between the ramekins, and
break an egg into each one.
Whisk the milk, sour cream
and seasoning together, and
pour over eggs.
3. Bake for 20 minutes until set.
4. Serve with toast.
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