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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

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Monday

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 brownieand hot chocolate.

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Tuesday

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 oatbakeand yogurt.

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Wednesday

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.

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Thursday

Breakfast:Microwave mug: apple and cinnamon fruity porridge

 

Lunch: Stuffed pitta

 

Dinner:Cod goujonswith sweet potato wedges and peas

 

Pudding:Blackcurrant and raspberry ice cream

 

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

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Friday

Breakfast: Sugar-free muesli and raspberries

 

Lunch: Reduced-sugar beans on wholemeal toast

 

Dinner:Roasted vegetable pizzawith mixed salad

 

Pudding:Cherry and chocolate dessert pot

 

Choose from snacks including fruit andapple and sultana rock cakes.

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Saturday

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.

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Sunday

Breakfast:Mushroom and spring onion omelettewithpotato pancakes

 

Lunch:Chickpea and tuna salad

 

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

 

Pudding:Sweet potato pudding cakeand low-fat ice cream

 

Choose from snacks including low-fat yogurt,apple and cinnamon cakeandsavoury 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.

RIs 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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