Looking for some French inspired weekday dinner plan? You’ve come to the right place! Here are 5 dishes you can make this week that are not only healthy, but also delicious!
Why meal plan?
Meal planning makes it easier to eat healthily while cutting down on unnecessary cost. Here’s why:
- Meal planning gives you an overview of what you will be eating throughout the week. This way, you can plan your meals mindfully, to ensure you have the necessary nutrients to keep your body healthy.
- By having a weekly meal plan, you have a better view of the ingredients you might need. This can help you cut down on cost and reduce food waste, as you will only have to buy ingredients that you will use, rather than random ingredients that may not go well together as a meal.
Previous meal plan:
Shopping list:
(Please note: the shopping list is in accordance to the serving stated in the recipes.)
Money saving tips:
- Buy extra salad to have in both the chickpea niçoise salad and the Roast chicken wing salad with pear, celery, walnut & roquefort.
- Buy frozen salmon instead of refrigerated ones, as they are often fresher and cheaper.
Protein & dairy
- 1 can of chickpeas (400ml)
- 5 boneless + skinless chicken thighs
- 6 large chicken wings
- 2 large chicken breasts
- 250g salmon
- 4 large eggs
- 120g Roquefort cheese (can be substituted with goats cheese)
- 250g grated cheddar cheese
- 250ml heavy/double cream
- 50g butter
Salad & vegetables
- 1 head of Romaine lettuce
- A bag of tomatoes
- 1 cucumber
- 3 spring onions
- Greek olives
- Green beans (200g)
- Baby potatoes (200g)
- A pack of mushrooms
- 2 bags of spinach
- Mixed salad leaves (or extra salad ingredients from above)
- 2 celery
- 1 pear
- 1 leek
- 1 courgette/zucchini
- 3 spring onions
- 1 Garlic
Herbs & spices
- Fresh/dried chives
- Dried oregano
- Fresh/dried thyme
- Fresh/Dried chilli
- Dill to garnish
- Nutmeg
Other:
- Olive Oil
- Capers
- Lemon juice
- Dijon mustard
- Fine sea salt
- Ground black pepper
- All-purpose flour
- Chicken broth
- A bottle of white wine
- 100g Toasted walnuts
- White wine vinegar
- Ready-made shortcrust pastry
- Dijon dressing (if not making from scratch)
- 50 ml xante – pear liquor (optional)
- Duck fat (Optional)
If making dijon dressing from scratch:
- 2 shallots
- Agave
- White miso
Monday
Chickpea niçoise salad
Serves: 4
Tuesday
Skillet chicken with creamy white wine, mushroom and spinach sauce
Serves: 5
You can always use the leftover for lunch the day after! Pair it some salad and maybe a little bit of rice for a balanced meal.
Wednesday
Chicken and spinach roulade
Serves: 2
Thursday
Roast chicken wing salad with pear, celery, walnut & roquefort
Serves: 2
Friday
Salmon and spinach quiche
Serves: 6
