Easy family meal plan

✅ High in 'complete' protein

✅ Pre-prepared shopping list to save you time

This week, we’re serving delicious dinners that the whole family will love. Meat and fish are excellent sources of ‘complete’ protein, meaning they provide all nine essential amino acids we need to stay physically fit and healthy. Protein is one of three macronutrients we need in our diets. Increasing variety in your diet is key to achieving a healthy and balanced one. So, as well as meat, fish and dairy, look to include beans, pulses, nuts, seeds, fruit, vegetables and wholegrains.

In this plan, you can enjoy all your favourite family dishes while exploring new hero ingredients and different flavour combinations. From the zesty zing of lemon orzo chicken, to the comforting flavours of a steaming bowl of gnocchi alla norma.

With only a third of UK adults eating enough fruit and vegetables to achieve their five-a-day, the dishes in our plan will help you top up your daily count. Our caponata pasta racks up three of your five-a-day, for example. Cooking for a family can be difficult, especially when you’re trying to encourage children to eat their greens. Our green soup with crispy chorizo is the perfect answer. With nutritious ingredients, including kale and spinach, blended with just enough cream and finished off with smoky chorizo, we promise there won’t be any complaints.

Stir-fries are the classic fast food at home, but packet sauces tend to be high in salt, sugar and sometimes additives. Our fragrant pork & lemongrass noodles prove that with a few savvy storecupboard ingredients, you can have a stir-fry that's low in salt and sugar, and ready in just 20 minutes. Cheaper than breast meat and a better source of iron, chicken thighs make a great staple ingredient. Our honey & soy chicken also makes the most of everyday storecupboard essentials – just add rice and greens.

UK guidelines suggest we eat two portions of fish per week, with at least one being a fatty variety like salmon. Fatty fish are a valuable source of heart-healthy fats called omega-3 fatty acids, as well as a useful source of vitamin D. In the UK, it's estimated that one in five of us have low levels of this vitamin, and with few food sources, it makes our hazelnut-crusted salmon a valuable inclusion to this week’s plan.

Simply pinch and zoom in on the image to see your weekly overview, and find the included recipes in the list below.