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Family of four meal plan

Your 7-day family of four meal planner

Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you.

This nutritionally balanced meal plan is suitable for families who are preparing and cooking meals and snacks for all family members on a regular basis. It's both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.

Please note that the full nutritional information and exact specifications for all meals and snacks is available in the PDF only, and not listed below.

Further information on following this meal planner

The weekly overview

Chicken & lentil curry


Breakfast: Weetabix and raisins


Lunch: Beef and barley soup


Dinner: Chicken and lentil curry


Pudding: Apple, blackberry oat and seed crumble


Choose from snacks including fruit, chocolate brownie and hot chocolate.

Fruity chocolate tray bake


Breakfast: Banana porridge


Lunch: Ham, leek and Parmesan fritatta


Dinner: Macaroni cheese, green beans and grilled tomato


Pudding: Satsumas


Choose from snacks including fruit, fruity oatbake and yogurt.

Mini summer puddings


Breakfast: Sugar-free muesli and apricots


Lunch: Tuna, sweetcorn and red pepper toastie


Dinner: Speedy salmon pasta


Pudding: Mini summer puddingsand 0% fat yogurt


Choose from snacks including fruit and yogurt.

Cod goujons


Breakfast: Microwave mug: apple and cinnamon fruity porridge


Lunch: Stuffed pitta


Dinner: Cod goujons with sweet potato wedges and peas


Pudding: Blackcurrant and raspberry ice cream


Choose from snacks including fruit and nut bars, low-fat yogurt and hot chocolate.

Roasted vegetable pizza


Breakfast: Sugar-free muesli and raspberries


Lunch: Reduced-sugar beans on wholemeal toast


Dinner: Roasted vegetable pizza with mixed salad


Pudding: Cherry and chocolate dessert pot


Choose from snacks including fruit and apple and sultana rock cakes.

Parsnip & apple soup


Breakfast: Kedgeree


Lunch: Parsnip and apple soup


Dinner: Bean and mushroom enchiladas


Pudding: Summer berry crush


Choose from snacks including fruit, smoothies and hot chocolate.

Roast chicken


Breakfast: Mushroom and spring onion omelette with potato pancakes


Lunch: Chickpea and tuna salad


Dinner: Roast chicken, sage, onion and sweet potato stuffing, mashed potato and vegetables


Pudding: Sweet potato pudding cake and low-fat ice cream


Choose from snacks including low-fat yogurt, apple and cinnamon cake and savoury popcorn.

Family of four plan information

Unless stated otherwise, each meal included in this plan is given per person. We have purposefully selected meals and snacks which are easy to scale up to four people.

General healthy eating information

To help us manage our weight and choose a healthier diet, reference intakes (RIs) have been devised and give a useful indication of how much energy the average person needs and how a particular nutrient fits into your daily diet.

RIs are not intended as targets, as energy and nutrient requirements are different for all people depending on your age, sex and activity levels. The term ‘reference intakes’ has replaced ‘guideline daily amounts’ (GDAs), which used to appear on food labels. But, the basic principle behind these two terms is the same.

RI values are based on an average-sized woman doing an average amount of physical activity. This is to reduce the risk of people with lower energy requirements eating too much, as well as to provide clear and consistent information on labels.

As part of a healthy balanced diet, an adult's reference intakes for energy and carbohydrate in a day is 2000 kcal and 260g, respectively.

The ‘family of four' meal plan should be adjusted according to your needs. Remember, we don't all need to eat the same amount of calories. Men, who are generally heavier and have more muscle compared to women, require more calories. Young children also need fewer calories than adults. In contrast, older boys from 11 years and girls from 15 years and above, are likely to need more calories. So, adjust portion sizes accordingly to meet your needs.

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