1 Month Dairy Free Family Meal Plan Budget

Seven days of healthy suppers

Will serve a family unit of four

Sunday

One-pan roast craven & potatoes
Cost per serving – £1.99

Our ane-pan roast chicken & potatoes is sure to go an all-time family favourite. It's a neat nutritional choice also because white meat is mostly lower in fat than red meats, such as beef or lamb. Craven is a source of quality protein, which is needed for growth and evolution, and is especially important for children and teenagers.

Kids honey potatoes, which is good news because potatoes (especially new potatoes) are a source of vitamin C. Information technology can often be a claiming to encourage younger members of the family to consume their veggies, and although potatoes are a starchy nutrient, which means they don't count as a portion of fruit and veg, their contribution to our vitamin C intake makes them plate worthy.

Salubrious Swaps – swap roast potatoes for sugariness potato wedges or a carrot & sweetness potato mash. That way you'll exist topping up your veg intake and sweet potatoes are a cracking source of beta-carotene for a healthy allowed arrangement.

Budget Tips – use the chicken carcass for making stock. This can exist used to add a nutritional punch to casseroles and soups. The stock tin can be frozen for future utilize.

This recipe uses a very generous six lemons and nine garlic cloves. For younger palates and to manage costs, reduce the number of lemons and garlic to suit gustation preferences.

Monday

Sweetcorn egg-fried rice with chicken
Cost per serving – £ane.09

Use up yesterday's roast craven with our low-effort craven & egg-fried rice. Adding sweeter veggies, such as sweetcorn, will ensure information technology hits the spot for younger gustatory modality buds. Consider adding the curry, soy sauce and ketchup at the finish of cooking. This ways y'all can continue everyone happy by serving up for the children before adding spicier flavours. Remember, salt intake for 7-10 twelvemonth olds should be kept within Regime recommendations of a maximum of 5g (equivalent of a teaspoon) per day (with younger children and toddlers consuming even less). Sauces, including ketchup and soy sauce, tin can exist significant contributors to our salt intake.

Chicken is a skillful source of the amino acid, tryptophan, and then opting for chicken in the evening volition help heighten serotonin levels and assistance promote a skillful nighttime's sleep – especially important when it'south schoolhouse the side by side day.

Adding the egg to this dish boosts its protein contribution. What'due south more than eggs, namely the yolk, are ane of only a handful of food sources that supply vitamin D – and any our age we need this vitamin for healthy bones and teeth.

Healthy Swaps – swap the ketchup for love apple purée, a rich source of protective lycopene, love apple purée is lower in salt and saccharide. You'll exist adding all the flavour with a third less calories and what's more ane tablespoon counts as one of your portions of fruit and veg.

Upkeep Tip – this recipe is perfect for raiding the fridge, and then grab the opportunity to use up any leftover veggies.

Tuesday

Pink fishballs in spicy lentil gravy
Price per serving – £two.44

The Government recommends nosotros eat two portions of fish per week, one of which should be an oily variety, and these pinkish fishballs in spicy lentil gravy are an ingenious mode of ensuring your family reach the weekly quota. Oily fish, including salmon, trout, mackerel and sardines, are rich in a special blazon of fatty called omega-three. Our bodies need to get these fats from our nutrition considering we cannot make them – that's why nosotros call them 'essential fats'. Omega-3 fats are needed for our brains to piece of work well, for balanced hormones and for healthy, supple peel, and so much more.

Lentils are a great source of the mineral iron. This is important for schoolhouse-age children because it helps energise their brains and improves concentration and alertness. Combining iron-rich ingredients, such equally the lentils, with vitamin-C rich foods like the peppers, optimises our trunk's absorption of this valuable mineral.

The spicy sauce in this recipe helps disguise the fishy flavor of the salmon. Add the spices according to your family'due south taste preferences.

Healthy swap – swap the white breadcrumbs for wholemeal. That manner you'll exist improving the fullness factor of this repast thanks to extra fibre, plus wholemeal bread is richer in energising B vitamins.

Budget tips – fish tin can exist pricey so to proceed costs down, buy packs of frozen salmon or swap the fresh salmon fillet for canned. You lot'll still do good from the omega-3 goodness and what'due south more canned salmon supplies more bone-friendly calcium.

Wednesday

Skilful-for-y'all bolognese
Cost per serving – £1.37

This bolognese packs in the veggies, which ways the meat goes further – allowing you lot to purchase less simply ameliorate quality. For fussy eaters, sneak in the veg by blending to a smooth sauce earlier adding the meat.

Beef is rich in the minerals iron and zinc – both are needed for growth and repair and are peculiarly of import in babyhood. Zinc helps us to stay salubrious by keeping our immune system performance well and promotes the healing of cuts and bruises. Getting adequate amounts of atomic number 26 from the diet is especially important for teenage girls because they're often low in this important mineral and equally a result, feel tired and lacking in energy.

Salubrious swaps – swap gravy granules that tin can be salty for a depression sodium version or for a low sodium burgoo pulverization, such as Marigold.

Budget tip – bandy spaghetti for pasta shapes. They're easier for piddling ones to manage, which cuts down on wastage.

Th

Tomato and chickpea broil
Toll per serving – 81p

Our love apple & chickpea broil is a whopping four of your v-a-day in i go. If you've no time to get to the shops or y'all're waiting till payday, and then this flavour-packed vegetarian supper makes a bully fall-dorsum considering it uses upwards storecupboard basics such as canned tomatoes and chickpeas. That doesn't mean yous have to compromise on the nutritional value – chickpeas are a bully source of soluble fibre and atomic number 26 and canned tomatoes are richer than their raw equivalent in one of the most powerful antioxidants – lycopene. As well as being not bad for the heart, lycopene helps protect our skin from dominicus damage. Topping this veggie bake with breadstuff provides a crunchy crust without the fat and stodginess of a pastry chapeau. Finishing the dish with cheese helps top upwards calcium levels – essential for strong basic and teeth.

Good for you swap – swap Parmesan for a milder flavoured cheese, which the children are more than likely to favour such equally cheddar or edam. Call up those under two years erstwhile should be given full-fat dairy products.

Budget tip – you don't need to utilise a baguette in this recipe – employ upwardly any leftover bread instead. If information technology is a sliced loaf, then cut the slices into triangles and adapt over the surface of the veggie bake.

Friday

Crunchy fish fingers
Price per serving – 75p

Making your ain crunchy fish fingers puts you in command of the ingredients, which means y'all tin keep salt and fat levels downwardly. Canny diners are likely to gauge they're not from a packet, so why not employ some eager young helpers – that mode they'll exist keener to eat what they've cooked.

This recipe suggests using an egg enhanced with omega-3 fats. This is a useful strategy if members of the family dislike fat varieties of fish, such as salmon, although the contribution from the single egg in this recipe would exist negligible. Nonetheless, if a family member has an allergy or dislike of fish, omega-3 enhanced eggs are worth using instead.

Salubrious bandy – swap white fish for an oily variety, such as fresh tuna, trout or salmon, to help elevation up the omega-3 levels. Fish is a natural source of sodium so swap the fish seasoning (which contains salt) for mixed herbs instead.

Budget tip – buy frozen fish. It'south better value and any sustainable variety would be suitable. Replace the omega-3 enhanced with a regular egg.

Saturday

Turkey burgers
Cost per serving – 50p

The dried apricots in these piece of cake turkey burgers may seem an unlikely ingredient, but they help continue the burger succulent and moist, besides every bit packing in extra flavour. That's non all – the sweetness of the apricots will win over even the pickiest of eaters, while likewise supplying extra fibre and iron and counting equally one portion of fruit. Turkey is not simply a lean meat but it's one of the richest in the immune-friendly mineral, selenium, and supplies all of the B group of vitamins.

Adding oats to these burgers helps the meat become farther and makes them more filling – simply remember that young tummies can't manage besides much fibre so vary the quantity depending on your kids' ages. Oats are a nifty source of slow-fire carbs, which help to stabilise claret sugar levels and just might avoid temper tantrums!

Finishing these burgers in the oven rather than frying or griddling keeps fat levels down.

Healthy swap – if you lot fancy a change from poultry and y'all're keen to introduce the family unit to new tastes, consider swapping for venison. A lean meat, venison is equal in calorie content to dark turkey mince merely is iii times richer in iron. This recipe is ideal for introducing a new type of meat because the oats minimise the amount you'll demand and the apricots provide a sugariness to counter the different flavour.

Budget tip – Using thigh mince in place of chest mince cuts costs. Although slightly college in fat, nighttime thigh meat is really richer in minerals, including atomic number 26 and zinc.

Yous'll discover a number of the veggies (similar the carrots in this recipe) feature throughout the week, so buy loose and in bulk to go along costs to a minimum.

Enjoyed these recipes? Endeavor our other family meals...

Summit 5 healthy family meals
Like shooting fish in a barrel family casseroles
Vegetarian family classics
Superlative five family pasta recipes
COSTS PER SERVING (CPS) – figures are right at the time of calculation. CPS figures exclude storecupboard ingredients, are based on prices bachelor from a generic, mid-range supermarket, selecting products from their ain label value brand. Please note variations in the market place and subsequent changing food prices will affect the validity of these figures.

Have you tried our healthy, budget family meal program? We'd dear to hear what you lot think...

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Source: https://www.bbcgoodfood.com/howto/guide/seven-nights-healthy-budget-family-suppers

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