Planning meals for the week can save time, reduce food waste, and make busy days feel so much easier. This 7 day meal plan brings together a full week of delicious, easy-to-follow recipes, along with a handy shopping list so you can get everything you need in one go.

Whether you are cooking for yourself, feeding the family, or simply trying to feel more organised in the kitchen, this weekly meal plan is designed to take the stress out of deciding what to cook each day. Each recipe has been chosen to help you enjoy tasty, satisfying meals without the last-minute panic of wondering what’s for dinner.

Using a meal plan is also a great way to make the most of your ingredients, keep your food shop focused, and avoid unnecessary spending. With the recipes and shopping list already planned out for you, all you need to do is shop, cook, and enjoy.

Tips for Easy Meal Planning

Before you start, check your cupboards, fridge, and freezer to see what you already have. This helps you avoid buying duplicates and makes your weekly shop more budget-friendly.

Try to plan meals that use some of the same ingredients across the week. For example, vegetables, herbs, cheese, pasta, rice, or cooked meats can often be used in more than one recipe, helping to reduce waste.

Batch cooking can also make the week much easier. Prepare sauces, chop vegetables, or cook extra portions where possible so you have leftovers for lunch or another quick dinner.

Keep your shopping list organised by section, such as fresh produce, meat, dairy, store cupboard items, and frozen foods. This makes the food shop quicker and less stressful.

Most importantly, keep your meal plan flexible. Life gets busy, so it’s fine to swap days around, use leftovers, or choose a quicker option when needed.

Shopping List

7 Day Meal Plan

Day 1

Dinner: Creamy Chicken, Sweet Potato, and Spinach Bake (Cook extra for tomorrow's lunch!) 681 kcal (A generous, hearty portion that keeps you full; can be served alongside a light 130 kcal rice portion if desired)

Day 2

Lunch: Leftover Creamy Chicken, Sweet Potato, and Spinach Bake 681 kcal

Dinner: Hot Honey Halloumi Pasta (A viral blog favourite featuring pan-fried halloumi tossed in a sweet and spicy glaze with cream cheese) ~550 kcal

Day 3

Lunch: Leftover Hot Honey Halloumi Pasta ~550 kcal

Dinner: Philly Cheesesteak Sandwich Fakeaway (Tender steak, peppers, onions, and melted cheese loaded into a baguette) ~580 kcal (loaded into a standard bakery roll/baguette)

Day 4

Breakfast: Tiramisu Overnight Oats (A dessert-inspired breakfast that feels indulgent but fits a healthy routine) 387 kcal

Lunch: Leftover Philly Cheesesteak mix served over a baked potato or in a wrap ~450 - 500 kcal

Dinner: One Pan Mexican Beef Rice (A hearty, spiced mince and rice dish cooked completely in a single pan) ~480 kcal (made using extra lean 5% beef mince and light cheese)

Day 5

Breakfast: Poached Eggs on wholemeal toast 428 kcal (based on 2 eggs and 2 slices of bread)

Lunch: Leftover One Pan Mexican Beef Rice ~480 kcal

Dinner: Nandos Peri Peri Pasta Fakeaway (A creamy pasta dish with a signature spicy kick) 461 kcal 

Day 6

Breakfast: Banoffee Weetabix Overnight Oats (Prepared the night before for a sweet, grab-and-go morning) ~280 - 320 kcal

Lunch: Leftover Nandos Peri Peri Pasta with a fresh side salad 461 kcal (361 kcal for pasta + 100 kcal for side salad)

Dinner: Homemade Chicken Doner Kebab (My legendary weekend fakeaway, served with shredded lettuce and garlic mayo in a pita) ~390 kcal (meat and seasoning mix; expect around 550 kcal total once served inside a standard pitta bread with salad and light garlic mayo)

Day 7

Breakfast: Fully Loaded Hash Brown Waffles ~350 kcal

Lunch: Leftover Chicken Doner Kebab flatbread wraps ~490 kcal

Dinner: Marry Me Meatballs (Juicy meatballs simmered in a rich tomato, garlic, and parmesan cream sauce, served over pasta or mashed potatoes) ~390 kcal (meat and seasoning mix; expect around 550 kcal total once served inside a standard pitta bread with salad and light garlic mayo)

Easy honey and mustard chicken traybake with sweet potato, carrots, peppers, tomatoes and new potatoes. A simple one-pan family dinner full of flavour.

The combination of wholegrain mustard, Dijon mustard, garlic, chicken stock and honey creates a rich glaze that soaks into the vegetables as they roast, giving every bite a comforting, golden flavour.

A chicken traybake is a brilliant midweek meal because everything cooks together in one roasting tin. The vegetables become tender and slightly caramelised, while the chicken stays moist under the foil before finishing beautifully in the oven.

Smoked paprika adds warmth and depth, balancing the sweetness of the honey and the tang of the mustard.

This recipe is simple enough for busy weeknights but tasty enough to serve for a relaxed weekend dinner.

You can easily adapt this honey mustard chicken traybake depending on what vegetables you have available. Courgettes, parsnips, butternut squash or mushrooms would all work well, making it a great fridge-clear-out recipe. Serve it on its own for a complete one-pan meal, or add crusty bread, rice or a fresh green salad on the side.

It is also ideal for meal prep, as leftovers can be stored in the fridge and reheated for lunch the next day.

If you are looking for an easy chicken breast recipe, a healthy traybake dinner, or a simple honey and mustard chicken recipe, this colourful one-pan meal is a delicious option the whole family will enjoy.

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My new recipe E-book is out now! 31 delicious, budget-friendly, family-friendly dinner recipes.

Download your copy here! 

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Need help with your meal planning and wellness? My Digital Meal Plan spreadsheet, including 50 recipes, is available now, PLUS I also have a digital wellness planner!

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Check out my cookbooks!

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Honey & Mustard Chicken Traybake Recipe | One Pan Wonder 

 A sweet, spicy and crunchy chicken salad bowl with crispy harissa, soy rice, sticky honey sesame chicken, fresh cucumber salad, pickled red onions and a creamy bang bang-style sauce.

This Sticky Honey Chicken Crunch Bowl with Bang Bang Drizzle is the kind of meal that feels fresh, filling and full of flavour, while still being really easy to throw together.

It has everything you want in one bowl: crispy, golden rice, sweet and sticky chicken, crunchy salad, tangy pickled onions and a creamy spicy sauce that brings it all together.

The crispy rice is inspired by the viral crispy rice trend, and it is easy to see why everyone loves it. Cooked and cooled rice is tossed with olive oil, soy sauce and harissa paste, then baked until it turns beautifully crisp around the edges.

It adds the most satisfying texture and makes the bowl feel a little bit special without needing much extra effort. It is also a brilliant way to use up leftover rice and turn it into something completely different.

The chicken is cooked in a pan until golden, then coated in honey and soy sauce to create a glossy, sticky glaze. A sprinkle of sesame seeds adds extra flavour and a little crunch.

Paired with the spicy harissa rice, it gives the bowl that sweet, salty and slightly smoky flavour combination that works so well.

To balance out the richness, the bowl is finished with cucumber, mixed salad leaves and pickled red onion for freshness and sharpness.

The bang bang drizzle is made with light mayonnaise, fat-free Greek yoghurt, lemon juice, sriracha and sweet chilli sauce, so it is creamy, tangy, sweet and spicy all at once.

This is a great lunch or dinner when you want something colourful, satisfying and packed with texture. It is ideal for meal prep too, as you can make the rice, chicken and sauce ahead of time, then assemble everything when you are ready to eat.

Can I use microwave rice for the crispy rice?

Yes, microwave rice works well, but for the best crispy texture, spread it out on the tray and make sure it is not too wet before baking.

Can I make this recipe ahead of time?

Yes. You can cook the chicken, bake the crispy rice and mix the sauce ahead of time. Store everything separately, then assemble when ready to eat.

How do I keep the rice crispy?

The rice is best served fresh from the oven. If reheating, pop it back in the oven or air fryer to crisp it up again.

Can I make the bang bang sauce less spicy?

Yes. Use less sriracha or leave it out completely if you prefer a milder sauce. The sweet chilli sauce will still add plenty of flavour.

What can I use instead of harissa paste?

You can swap harissa for chilli paste, gochujang or a little smoked paprika mixed with oil for a milder flavour.

Can I use chicken thighs instead of chicken breast?

Yes, diced chicken thighs work really well and stay juicy. Just make sure they are cooked through before adding the honey and soy sauce.

Sticky Honey Chicken Crunch Rice Bowl with Bang Bang Drizzle | Salad Recipe 

 

This Big Mac pasta salad is a fun, easy and delicious twist on the classic burger flavours, made with 5% beef mince, pasta, salad, gherkins, cheese slices and a tangy ketchup, mustard and pickle juice sauce. It has all the flavour of a Big Mac-style burger, but served as a fresh and filling pasta salad.

Once cooled, it is stirred through cooked pasta, crunchy salad, tomatoes, cucumber, celery and cheese singles for a tasty cheeseburger pasta salad.

Download your copy here! 

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Need help with your meal planning and wellness? My Digital Meal Plan spreadsheet, including 50 recipes, is available now, PLUS I also have a digital wellness planner!

---

Check out my cookbooks!

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Big Mac Pasta Salad Recipe | Summer Salad Idea