Weekly Family meal plan

Meal prep like a boss with these 6 recipes – on the seventh day (like the God you are) you may rest and order a takeaway!


I won’t bore you with much pre-emptive chat but will get straight into the recipes. As with all my recipes if there is an ingredient that your family don’t like or you simply don’t have them switch it up. The risotto can be made plain, you could add mushrooms, bacon, smoked haddock anything. For the curry and cottage pie you could use Quorn as a healthier alternative and for the chicken stew you could top with a puff pastry lid and make it into a pie, for the sweet and sour you can add any extra veg you have in the fridge.

Meal prep recipes

Sweet and Sour Chicken


  • Small tin of pineapple chunks
  • 4tbs tomato ketchup
  • 1tbs brown sugar
  • 2tbsp soy sauce
  • 1tbsp white wine vinegar
  • 2 chicken breasts
  • 1 red pepper
  • 1tbs veg oil


  1. To a sauce pan, add the tomato sauce, soy sauce, vinegar, sugar and the juice from the tin of pineapples. Boil for 5 minutes.
  2. Chop chicken into small chunks and fry in the oil until browned and cooked through. Add to sauce
  3. Chop pepper and fry until soft, add to sauce
  4. Add pineapple chunks to the pan and warm it all through. Serve with rice


Family meal prep recipes

Chicken Stew


  • 6 chestnut mushrooms
  • 1 leek
  • 2 carrots
  • 25g butter
  • 4 rashers smoked bacon
  • 2 chicken breasts
  • 2tbs plain flour
  • 1 pint chicken stock


  1. Get a large oven dish ready and turn oven to 170°c
  2. Fry bacon until browned and add to oven dish.
  3. Peel and chop carrot and fry in a the bacon pan for 5 minutes. Add to oven dish.
  4. Wash and slice mushrooms and leek and add to oven dish.
  5. Add butter to the used bacon frying pan, chop the chicken into pieces and coat in the flour. Fry the chicken lighly until starting to brown. Then add the stock and stir. Add to oven dish.
  6. Bake for 1 hour and serve with mashed potatoes.


Meal prep recipes



  • 500g floury potatoes such as Maris Piper
  • 150g pasta flour “OO”  + a little more for dusting
  • 1 egg
  • Butter to fry


  1. Peel and boil potatoes in slightly salted water until tender. Drain and cool.
  2. Mash potatoes or even better use a potato ricer to get them smooth. Tip out onto a clean, flour dusted work surface and add a little of the flour. Work it in then add the egg and mix. Add remaining flour and gently knead. Add more flour if needed. The mix should be soft but not sticky.
  3. Roll dough into long sausages and cut into about an inch long bits.
  4. Take each bit and roll it against the prongs of a fork which will give it a great shape.
  5. Boil a pan of water and cook the gnocchi in batched or no more than 6 for about 3 minutes. When you drop the gnocchi into the pan they will sink, they rise to the top when cooked. Drain and cool. They can now be kept in the fridge for up to three days or frozen for a month.
  6. To cook, fry some butter in a frying pan until golden then fry the gnochhi for a few minutes until browned. Alternatively boil again for a few minutes to warm them and add a pasta sauce of choice such as pesto.


Turkey Meatball Curry


  • 250g turkey mince
  • 2tbsp veg oil
  • 1 onion
  • Handful sugar snap peas and baby corn
  • 2tbsp tomato puree
  • Tin of coconut milk
  • 1tsp garam masala
  • 1 large tbsp medium or mild curry powder


  1. Mix 1tbs tomato puree into the turkey mince and form into small meatballs. Fry in 1 tbsp oil until browned and cooked through.
  2. In another pan fry the onion in remaining oil until cooked then add the remaining tomato puree, garam masala and curry powder, fry for a minute then add in the coconut milk and cook for a few minutes. Add the meatballs back into sauce until warmed through. Serve with rice.


Meal prep recipes

Cottage Pie


  • 5 or 6 potatoes
  • 25g butter
  • 500g beef mince
  • 1 onion
  • 2 carrots
  • 2 celery sticks
  • 2tbsp plain flour
  • 1tbsp tomato puree
  • 2tbsp worcestershire sauce
  • 450ml beef stock
  • Sprinkle of dried thyme


  1. Peel and boil potatoes until tender, drain and mash adding the butter. Set aside to cool.
  2. Fry beef mince until starting to brown, drain off any excess fat. Add chopped onion, carrots and celery and continue to cook until mince is fully cooked and veg are soft.
  3. Sprinkle flour over the mince mixture and stir, cook for a few minutes then pour in the stock, worcestershire sauce, tomato puree and herbs. Stir and cook for a further 5 minutes.
  4. Heat oven to 180°c. Into an oven dish place the mince mixture then top with the mash. Cook for 30min until bubbling. Serve with veg and crusty bread.


Family meal prep

Sweet Potato Risotto


  • 1 large sweet potato or squash
  • 1tbsp oil
  • 150g risotto rice
  • Knob butter
  • 1 onion
  • 1 clove garlic
  • 600ml veg stock
  • 1tbsp grated parmesan or other hard cheese
  • 1tbsp cream cheese


  1. Peel and chop sweet potato or squash and drizzle with oil. Bake in oven at 180°c for 25min.
  2. Peel and chop onion and fry in butter until soft. Add chopped garlic and rice and cook for 2 minutes.
  3. Heat stock in another pot and add to the rice one ladle at a time, stirring occasionally. Once all the stock is used up taste the risotto to see if the rice is cooked through, if not then add another ladleful of water and keep stirring until absorved. Once cooked remove from heat and stir through parmesan and cream cheese – these can be omitted if you need to make the recipe dairy free or just want it to be a bit healthier. Stir through cooked sweet potato and serve.


I hope these recipes have given you some ideas. All recipes can be frozen but the risotto tasted better cooked from fresh.


Let me know if you have a go at any of them and what you think.


Pam xxx

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