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Irish healthy food startup Sian's Plan's July meal plan and grocery list

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One of the biggest pleasures of meal planning for me and obviously my family is the variety of fresh meals that can be served each week. Apparently on average we can only remember 5 - 9 recipes. However, when you’re meal planning, particularly using Sian’s Plan, you don’t have to remember any as they are all there for you to use.

Have you tried making your own meal plan? What’s in it?

Monday - Salmon Fish Cakes with Frozen Mixed Vegetables and Hot Chili Dressing

A familiar meal of fish cakes, served with a large portion of your favourite vegetable, I have suggested mixed vegetables but any vegetable that the family enjoy is good. I serve it with a chili sauce to give the meal a good kick. 

Tuesday - Quick Spaghetti Bolognese

By adding a half bag of spinach you’ll be adding more iron to the family’s diet giving them that little bit of extra energy, now the days are getting longer.

Wednesday - Cheese Omelette

Probably one of the easiest meals to make but we do forget that it is great option, since eggs are so nutritious and good value. Add leftover vegetables, like spinach and mixed vegetables into the omelette as you cook it.

Thursday - Shredded Chicken Quesadillas with lime salsa and quick guacamole

My family loves this recipe as we often share the making of it and then sit by the TV to eat together.

Friday  - Lentil and Cheese Burgers with Coleslaw

This is perhaps a new recipe for you. Enjoy reading the recipe and don’t forget you can make the burgers on Sunday when you have more time. The burgers freeze really well. The bread roll should provide a enough carbs, but if more is needed, cook a few homemade potato wedges.

Shopping List

Baked Products
4 Tortillas
4 Wholemeal Burger Buns (Optional for the Lentil Burger Recipe)

Beef Products
350 g Mince Beef

Cereal, Grains and Pasta
100 g Semolina
50 g Plain flour
2 slices Bread

Dairy
25 g Butter
250 g Cheese
60 mls Milk
4 tblsp Mayonnaise (light, low salt)
20 mls Natural Yoghurt
120 mls Sour Cream

Fish Products
200 g Salmon (Canned)

Fruits
1 Avocados Raw
1 Lemon (Zest)
2 Limes

Legumes
125 g Dried Green Lentils
125 g Red Lentils

Nuts and Seeds
50 g Walnuts

 

Poultry Products
3 Chicken fillets
12 Eggs

Vegetables
1 can Chopped Tomatoes
4 Medium Onion
4 Garlic Cloves
3 tblsp Tomato ketchup
4 tblsp Tomato puree
50 g Button Mushrooms
1 pack Carrots
1 pack Cherry Tomatoes
1 small pack Frozen Veg
3 Potatoes
2 Red pepper
1 Yellow Pepper
½ White Cabbage
1 Red Chilli pepper
1 small pack Spinach
2 Spring onions

Spice Rack
2 tsp Brown Sugar
1 tsp Coriander Powder
2 tblsp Red wine vinegar
2 tsp Cumin
2 tblsp Olive oil
½  tsp Paprika
2 tsp Parsley

About Sian's Plan
Sian's Plan is an online meal planner that helps busy people eat well. The service is named after its Founder Sian Breslin, a professional home economist who’s taught thousands of families to cook. On the platform, Sian has created hundreds of recipes to help families prepare healthy, affordable and fuss-free meals in under 35 minutes. More information can be found at www.siansplan.com.

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