2 week meal plan
For as long as I can remember I have meal planned and complete a fortnightly ‘big’ food shop. It just makes life so much easier having the basics of what we need ready for dinner.
For breakfast and lunch we tend to have the same things rotated every couple of days so we just always have these to hand so I don’t bother meal planning breakfast or lunch, just dinner.
If you are after breakfast and lunch ideas have a scroll through my page as you will find posts about what we eat and many other recipes and meal ideas.
A lot of people ask me what I cook for dinner so I thought I would share together with recipes (where applicable).
All of the following meals are Dairy/Egg/Soy/Wheat/Gluten free. Apologies that the methods are rough, that’s just how I cook 😉 but you get the idea… If I am missing anything please let me know!
1. Meatloaf and sweet potato mash
1 cup rice flour
1 cup cooked brown rice
1 grated zucchini
1 grated carrot
1 small diced onion
Equivalent of 1 egg; orgran no egg egg replacer:
3 tablespoons of tomato sauce:
Mix ingredients together and bake at 180 degrees for 1 hour
Sweet potato mash ingredients
1 large sweet potato
½ cup rice milk
2 tablespoons nuttelex
Sweet potato method
Dice sweet potato, boil to cook, once soft, strain and either mash with the rice milk and nuttelex or for a really smooth consistency, put all through your food processor
2. Baked salmon with steamed zucchini, broccoli and carrots
Pro tip: I bake our salmon in the oven slowly just in some baking paper and it makes it really moist and delicious. I then just squeeze fresh lemon on top.
3. Roast chicken with potatoes, green beans and broccoli
• I always buy plain chickens as the marinated/stuffed chickens contain wheat/gluten and sometimes dairy
• I use orgran gravy mix: https://shop.coles.com.au/online/national/orgran-gravy-mix
• I cook the chicken mainly with water, a little bit of olive oil, one onion and potatoes, sweet potato and pumpkin. Even carrots are really nice baked in there.
• I just steam the vegetables.
500 grams mince
Barilla bolognaise sauce:
1 cup Rice flour
Equivalent of 1 egg using no egg egg replacer:
Gluten free spaghetti:
Mix mince with rice flour and egg replacement
Roll into balls and put in baking dish
Add bolonaise sauce
Cook at 180 degrees for 1 hour
5. Slow cooker chicken marylands
4 chicken marylands
4 large potatoes cut into quarters
250 grams mushrooms
250 grams green beans
2 diced carrots
Australia’s own organic chicken style stock:
Add all ingredients to the slow cooker on low and cook for 8 hours
6. Salmon & Zucchini fritters
3 grated zucchinis
400gram tin of salmon OR 200grams smoked salmon
2 green spring onions – diced
Equivalent of 3 eggs using Orgran no egg, egg replacer:
Lemon to serve or avocado depending on your preference
½ cup of Orgran gluten free plain flour:
Mix ingredients together, roll into patties and cook slowly with a bit of nuttelex
7. Turkey mince stirfry
500g of turkey mince (you could use chicken or pork if you aren’t keen on turkey mince)
250g green beans
6 brussel sprouts
AYAM oyster sauce http://shop.coles.com.au/online/national/ayam-sauce-oyster
Erawan brand Rice noodles http://shop.coles.com.au/online/national/erawan-rice-sticks-pad-thai
1. Blanch the rice noodles in boiling water
2. Cook the onion, mince and mushrooms then add the diced vegetables. Add 1/2 cup of water and cover the fry pan so that the vegetables steam and cook.
3. Once the veggies are cooked to your liking, drain the rice noodles and add to the frying pan then add 1/2 cup of the oyster sauce.
You may also add the coles sweet chilli sauce if that is to your liking or add a bit more oyster sauce depending on your taste.
8. Roast pork with cranberry, potatoes and steamed carrots
1 boneless rolled pork loin roast
250 grams cranberry sauce
½ cup orange juice
¼ cup packed brown sugar
Salt & pepper
1. Prepare pork by rubbing with salt and pepper, add a dash of olive oil, cook at 180 degrees for 40 minutes
2. Add cranberry sauce, orange juice and sugar to a saucepan, melt together, glaze over the roast and pop the roast back in for 20 minutes or until cooked
9. Pasta pancetta
100grams of San Marino pancetta:
2 cloves garlic
8 ripe tomatoes
1 packet gluten free spaghetti
1 cup diced fresh basil leaves
1. Cook spaghetti according to the packet
2. Cut tomatoes into quarters, dig out all of the seeds with a spoon then cut length ways
3. Slice the leeks
4. Dice the pancetta
5. Press the garlic
6. Add pancetta, leek, tomatoes and a dash of olive oil into a pan
7. Once the pancetta, leek and tomatoes are cooked and soft, add garlic
8. Once spaghetti is cooked, drain and add to the pancetta mixture and serve
*Adopted from Kim Terakes Aussie guys cook book
10. Nazi goreng
2 cups jasmine rice – I have not seen allergens present in jasmine rice
Canola oil – canola oil is usually safe, it’s more the vegetable oils that have soy in them
Tablespoon of coles sweet chilli sauce http://shop.coles.com.au/online/national/coles-brand-sauce-sweet-chilli
2 carrots cut into matchsticks
200g chicken breast diced
200 green prawn meat / green prawns
2 cups shredded Chinese cabbage (“Wombok”)
2 tablespoons of deep fried shallots https://www.woolworths.com.au/Shop/Search/Products?searchTerm=fried%20shallots&name=dragon-phoenix-ingredients-fried-shallot&productId=44857
1 teaspoon of shrimp paste https://www.woolworths.com.au/Shop/Search/Products?searchTerm=shrimp%20paste&name=jeenys-paste-shrimp&productId=712673
125 mls ayam Oyster sauce http://shop.coles.com.au/online/national/ayam-sauce-oyster
1. Cook the rice in a ricecooker (or you can do stove top, which ever you prefer, I just do rice cooker as it’s easier).
2. In an electric fry pan or stovetop wok that has a lid, cook the chicken in the canola oil then add the prawns to cook.
3. Add the matchstick carrots, wombok, shallots and shrimp paste. Leave for about 20 minutes to let the carrots cook (the natural liquid from the wombok assists in steaming and cooking the carrots).
4. Once the rice is cooked add the rice, you may want to leave some out depending on your preference.
5. Lastly add the oyster sauce and sweet chilli sauce. Again you may want to add more or have less depending on your personal preference.
* adopted from Kim Terakes Aussie Asian Blokes Cookbook
11. Turkey burgers
The fun thing about home-made burgers is that you can make them any way you like.
We make them with turkey mince but of course you can make them with beef/chicken/pork whatever you prefer. We use turkey because it’s really lean.
500 grams turkey mince
Onion – diced to rings and cooked – yum
Bio cheese (if you like)
Tartare sauce instead of mayonnaise – SOOO good.. see my hack:
We either use a lettuce leaf or my home-made bread:
12. Paleo sausages
I get these from our local butcher, I know sausages aren’t exactly healthy however these are more like ‘real’ sausages; they are super tasty. Proper meat, not plastic casings, they are free of dairy/egg/soy/gluten/wheat. They are an easy go to meal and of course the kids love them.
13. Corn fritters with smoked salmon
1 cup of self raising flour http://shop.coles.com.au/online/national/orgran-flour-self-raising-gluten-wheat-free
½ cup rice or almond milk
The equivalent of two eggs using Orgran no egg, egg replacer http://shop.coles.com.au/online/national/orgran–no-egg-egg-replacer
1 can of corn kernels
1 can of creamed corn
I prefer to use Edgells, you can use some of the savings brand if you would like to make a really cheap and easy meal however be careful with what they add in as a filler. I think the Edgell’s brand tastes better too like actual corn, the others lack flavour a bit.
½ cup finely chopped fresh chives* optional (to add to the mix)
Mix all ingredients together and use a ladle to dish onto a frying pan to cook. I usually cook using nuttelex as it tastes better than the fritters soaking up oil.
I find that these are so versatile and you can top with whatever you like according to taste. Some things I like to top with are:
• Sliced avocado
• Smoked salmon (we usually get about 200grams for the two of us as we love it so much)
• Chutney, I haven’t purchased a store chutney so I am not sure what is safe, mine have been from the women’s country associations etc which now have the ingredients on the front as required by law
• Dijon mustard https://shop.coles.com.au/online/SearchDisplay?storeId=10601&catalogId=10576&langId=-1&beginIndex=0&browseView=false&searchSource=Q&sType=SimpleSearch&resultCatEntryType=2&showResultsPage=true&pageView=image&supermarketRefer=yes&searchTerm=dijon+mustard+masterfoods
• Wholegrain mustard
14 Chicken burrito bowl
½ plain roast chicken
2 cups shredded ice berg lettuce
1 diced cucumber
1 capsicum finely diced
1 cup fresh coriander leaves chopped
2 teaspoons sweet paprika:
2 teaspoons ground cumin:
½ teaspoon cayenne pepper – I suggest you take your kids servings out before you add this in
1 tablespoon coconut oil
1. Pre roast chicken or pop it in a slow cooker for 8 hours during the day
2. Dice half of the chicken
3. Mix all ingredients together and serve
*adopted from iquitsugar
Disclaimer: I am not making any recommendations, just listing what I have used in the past and you must rely on your own observations and enquiries regarding the ingredients that you use to cook these meals as ingredients in pre-packaged items can change without notice. As a precaution I read every single label every single time I purchase it.