Have you ever walked into a supermarket with the intent to buy few healthy staples for dinner… and left with approximately 1756 bags of crap you didn’t need? Hey, how did those LCM bars end up in there!
Um, guilty! But after one too many grocery trips that did no good but work our biceps on the trip to the carpack, we decided to find a way to be more efficient shoppers (and human beings). It’s all about going in with a plan.
This nifty five-day family dinner plan is a perfect example – it’s delicious, kid-friendly and waste-free… and can be bought with just one bag of shopping. There’s just no room for those LCM bars to sneak in there!
Plus, just like our I Quit Sugar: 8-Week Program, it makes the most of leftovers and uses up cheap and versatile groceries (like mince and pumpkins) to pad out a nutrient-dense meal.
So, what are you waiting for? Grab your eco-friendly market bag and let’s get shopping!
What to write on your shopping list:
- Protein: 2kg of chicken mince (it’s super economical and versatile).
- Healthy fats: 2 eggs, 350g cream cheese or labna, olive oil or coconut oil.
- Veggies: 2 butternut pumpkins, a big bag of salad greens of your choice, a big bag of green vegetables like beans or broccoli, frozen corn kernels, 5 onions, 2 whole garlic, 2 avocados, 500g tomatoes and whatever root veg you have in the fridge.
- Complex carbs: 1 packet of quinoa and enough sourdough buns for the family (plus extra).
- Herbs, spices, sauces: coriander, parsley, basil, mint, chili, ginger, lime, mayonnaise, fish sauce.
- Dried spices: cinnamon, cumin, chili flakes, paprika, mixed herbs, salt, pepper (you’ll probably have most of these in your pantry).
- Optional extras: rice malt syrup, preserved lemons.
P.S.: These recipes are just suggestions! Remember you can bulk out any of the meals with whatever leftover veggies or staples you have in the fridge or cupboard, too. You can also swap a vegetarian protein (like beans, for example) for the chicken mince if you like.
Meal #1: Thai Chicken Burgers with Coriander Slaw
Who doesn’t like burgers? Start off the chicken mince supply with these patties, using another fresh herb if there’s someone in your family who really hates coriander. Blitz one of the buns to make half a cup of breadcrumbs and store in the fridge. Keep any leftover buns for tomorrow.
Meal #2: Spiced Quinoa Salad with Roasted Vegetables + Labna
This is the perfect recipe to use up any veggies you have loitering in the fridge. Don’t have carrots? Use zucchinis. Don’t have rocket? Use yesterday’s burger greens, and so on. Serve with any leftover sourdough buns from yesterday and remember to keep at least one cup of cream cheese or labna for later.
Meal #3: Chicken Meatballs with Spicy Saltsa
Time to crank out the chicken again! This is a delicious mid-week meal and so easy to prepare with the kids (meatballs are fun, right?). Use the sourdough breadcrumbs for this recipe and serve with any leftover quinoa or salad greens. Note: This is a spicy recipe, so cut down on the chili if you’re feeding it to little ones!
Meal #4: Minced Pimped Pumpkin
Another diverse way to cook chicken mince, and just as delicious. This time you’ll need to reserve around half a cup of baked pumpkin and puree it for tomorrow’s dinner. Save some steamed greens, too!
Meal #5: Mexican Nacho Meffins
It’s Friday! Served with a hefty load of veg, this a super fun recipe for the end of the week that will use up the last of your chicken mince, cream cheese or labna and any extra greenery you have lying around.
We originally published this article in January 2016. We updated it in May 2016.
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