Kid-Friendly Meal Plan: 5 Family Dinners for Picky Eaters, About $64 a Week (UK £38)

Beef and Broccoli Stir-Fry with Noodles

Browned beef and broccoli tossed with egg noodles in a sticky honey, soy and garlic sauce.

Prep 8 min · Cook 12 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 1 lb ground beef (80/20)
• 9 oz egg noodles
• 9 oz broccoli, cut into small florets
• 4 garlic cloves, finely grated
• 1½ tbsp fresh ginger, finely grated
• ¼ bunch green onions, sliced
• 2½ tbsp honey
• 2½ tbsp soy sauce
• 2 tsp cornstarch
• 2½ tsp vegetable oil
• 2 tsp toasted sesame oil

Contains: wheat (gluten), egg, soy, sesame. Always read the labels if you cook for someone with an allergy.

Method

1. Put the kettle on. In a small bowl, mix the honey, soy sauce, cornstarch and 3½ tablespoons of water.
2. Heat the vegetable oil in a large frying pan or wok on medium-high heat. Add the ground beef and cook for 6–7 minutes, breaking it up with a wooden spoon, until browned with no pink left (160°F). Wash your hands in hot, soapy water after handling the raw meat.
3. Meanwhile, pour the just-boiled water into a large saucepan and bring back to the boil. Add the noodles and broccoli and cook for 4 minutes, until the noodles are tender and the broccoli is bright green, then drain.
4. Spoon off most of the fat from the beef. Add the garlic and fresh ginger and stir for 1 minute. Stir the sauce, pour it in and bubble for 1–2 minutes until thick and glossy.
5. Add the noodles and broccoli and toss with tongs until everything is coated. Drizzle with the toasted sesame oil and scatter with the green onions.

Leftovers: Keeps in the fridge for 2 days; reheat until piping hot with a splash of water.

One-Pot Pork Chili Mac with Avocado

Pasta cooked right in a mild, beany pork and tomato sauce in one pot, topped with avocado and lime.

Prep 9 min · Cook 27 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 1 yellow onion, chopped
• 1 bell pepper, diced
• 14 oz ground pork
• 2 garlic cloves, finely chopped
• 1½ tbsp tomato paste
• 1 (14.5 oz) can diced tomatoes
• 1 (15 oz) can kidney beans, drained and rinsed
• 9 oz dried pasta (penne, rotini or spaghetti), short shapes
• 1 avocado, sliced
• ½ bunch green onions, sliced
• 1 lime
• 2½ tsp vegetable oil
• 2½ tsp chili powder (mild blend)
• 1 tsp smoked paprika
• 1 vegetable bouillon cube
• salt, to taste

Contains: wheat (gluten), celery. Check the label: milk, soy, sulfites. Always read the labels if you cook for someone with an allergy.

Method

1. Put the kettle on. Heat the vegetable oil in a large, deep saucepan on medium-high heat and cook the yellow onion and bell peppers for 4 minutes.
2. Add the ground pork, wash your hands, then fry, breaking it up, for 6–7 minutes until browned and cooked through with no pink (160°F). Stir in the garlic, chili powder, smoked paprika and tomato paste for 1 minute.
3. Add the tomatoes, kidney beans, the crumbled bouillon cube, 2¾ cups (625 ml) of just-boiled water and the pasta. Bring to the boil and simmer uncovered for 10–12 minutes, stirring often so nothing sticks, until the pasta is tender and the sauce is thick. Season with salt.
4. Serve topped with the avocado, green onions and a squeeze of lime.

Leftovers: Fridge 3 days; reheat with a splash of water until piping hot.

Greek Shrimp and Orzo with Feta

Orzo simmered in a garlicky tomato sauce with juicy shrimp, finished with feta and lemon.

Prep 8 min · Cook 22 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 14 oz raw shrimp, peeled and deveined
• 9 oz orzo
• 1 (14.5 oz) can diced tomatoes
• 8 oz cherry tomatoes, halved
• 1 yellow onion, finely chopped
• 3 garlic cloves, chopped
• 5 oz feta
• 1 lemon
• ½ bunch parsley, chopped, to serve (optional)
• 1 tsp dried oregano
• 1 vegetable bouillon cube
• 2 tbsp olive oil
• salt, to taste
• black pepper, to taste
• ¼ tsp red pepper flakes, to serve (optional)

Contains: wheat (gluten), milk, shellfish, celery. Check the label: soy, sulfites. Always read the labels if you cook for someone with an allergy.

Method

1. Heat the olive oil in a large, deep frying pan with a lid on medium heat. Cook the yellow onion for 5 minutes, then add the garlic and dried oregano for 1 minute.
2. Stir in the orzo, the tomatoes, the cherry tomatoes and 2¾ cups (625 ml) of boiling water, and crumble in the bouillon cube. Simmer for 8 minutes, stirring often, until the orzo is almost tender.
3. Season the shrimp with salt and black pepper and press them into the orzo. Wash your hands after handling the raw seafood. Cover and cook on low heat for 4–5 minutes, until they are pink and opaque all the way through (145°F).
4. Crumble over the feta, grate over the zest of the lemon and add a squeeze of juice. Serve with parsley and red pepper flakes if using.

Leftovers: Fridge 1 day; reheat gently with a splash of water until piping hot.

Tuna, Tomato and Lemon Spaghetti

A quick tomato sauce with tuna, garlic and lemon zest tossed through spaghetti.

Prep 5 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 11 oz dried pasta (penne, rotini or spaghetti), spaghetti
• 2 (5 oz) cans tuna, drained
• 1 (14.5 oz) can diced tomatoes
• 3 garlic cloves, thinly sliced
• 1 lemon
• ½ bunch parsley, chopped
• 2 tbsp olive oil
• salt, to taste
• black pepper, to taste
• ½ tsp red pepper flakes, to serve (optional)

Contains: wheat (gluten), fish. Check the label: soy. Always read the labels if you cook for someone with an allergy.

Method

1. Cook the pasta in salted boiling water according to the packet. Save a cup of the cooking water, then drain.
2. Meanwhile, warm the olive oil in a large pan on medium heat and cook the garlic for 1 minute without browning.
3. Add the tomatoes and simmer for 8–10 minutes until thickened.
4. Stir in the tuna, the grated zest of the lemon and a squeeze of its juice. Warm through for 2 minutes.
5. Toss the pasta with the sauce and a splash of the cooking water. Season with salt and black pepper, and finish with parsley, plus red pepper flakes if you like.

Leftovers: Fridge 2 days; reheat with a splash of water until piping hot.

Mustard Chicken with Brussels Sprouts and Potatoes

Chicken thighs roasted with a honey-mustard and thyme glaze among baby potatoes, sprouts and apple wedges.

Prep 13 min · Cook 23 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 1.25 lb baby potatoes, quartered
• 9 oz Brussels sprouts, trimmed and halved
• 1 apple, cored and cut into wedges
• 1.25 lb boneless skinless chicken thighs
• 2½ tbsp olive oil
• 2 tbsp Dijon mustard
• 2½ tsp honey
• ½ tsp dried thyme
• ½ tsp garlic powder
• salt, to taste
• black pepper, to taste

Contains: mustard, sulfites. Check the label: egg. Always read the labels if you cook for someone with an allergy.

Method

1. Heat the oven to 425°F. Toss the baby potatoes, Brussels sprouts and apple on your largest baking tray with 2 tablespoons of the olive oil, salt and black pepper, and spread out.
2. Mix the Dijon mustard, honey, dried thyme, garlic powder and the rest of the oil, and set half aside in a cup. Spoon the other half over the chicken, rub it in and nestle the chicken among the vegetables, then wash your hands after handling the raw chicken.
3. Once the oven is hot, roast for 20 minutes, brushing the reserved glaze over the chicken for the last 5, until the potatoes are golden and tender and the chicken is cooked through with no pink inside (165°F).
4. Rest for 3 minutes, then serve with the pan juices spooned over.

Leftovers: Fridge for 2 days; reheat until piping hot.

Turkey Patties with Dijon Potato Salad

Thyme and mustard turkey patties from the air fryer, with warm baby potatoes and peas in a Dijon dressing.

Prep 9 min · Cook 11 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 450 g baby new potatoes, small ones
• 450 g turkey mince
• 1 egg
• 1 garlic clove, finely grated
• 175 g frozen peas
• ¼ bunch parsley, chopped
• 1½ tbsp Dijon mustard
• ½ tsp dried thyme
• ½ tsp dried oregano
• 2½ tbsp olive oil
• 2½ tsp cider or white wine vinegar
• salt, to taste
• black pepper, to taste

Contains: egg, mustard, sulphites. Always read the labels if you cook for someone with an allergy.

Method

1. Prick the baby new potatoes, put them in a microwave-safe bowl with 2 tablespoons of water, cover and microwave on high for 10 minutes, until a knife slides in easily. Heat the air fryer to 200°C and put the kettle on.
2. Mix the turkey mince with the eggs, the garlic, 1½ teaspoons of the Dijon mustard, the dried thyme, dried oregano, ½ teaspoon of salt and plenty of black pepper. Shape into 8 small patties and lay them in the basket in a single layer (a standard family-size basket holds them in one layer; if yours is smaller, use the oven method below), then wash your hands in hot, soapy water.
3. Brush the patties with 1 teaspoon of the olive oil and air-fry for 10–12 minutes, turning halfway with a spatula, until golden and cooked through with no pink inside (74°C).
4. Meanwhile, cook the peas in a saucepan of just-boiled water for 3 minutes until steaming hot, then drain. Whisk the rest of the oil and mustard with the cider or white wine vinegar and a pinch of salt.
5. Halve the potatoes and toss them warm with the peas, the dressing and the parsley. Wash the spatula before using it to serve. Serve with the patties.

Leftovers: The patties keep in the fridge for 2 days; reheat until piping hot. The potato salad keeps 2 days and is good cold.

Pinchos Morunos Chicken with Peppers

Chicken tossed with cumin, coriander, turmeric and oregano, stir-fried with peppers and onion, with toast.

Prep 13 min · Cook 15 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 450 g chicken thigh fillets, cut into bite-size pieces
• 3 garlic cloves, finely chopped
• 1 lemon
• 2 peppers (red, yellow or green), 1 red and 1 green, cut into chunks
• 1 onion, cut into wedges
• ¼ bunch parsley, chopped
• 275 g crusty bread (baguette or bloomer), 4 to 8 slices
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp ground turmeric
• ½ tsp dried oregano
• 2 tbsp olive oil
• salt, to taste
• black pepper, to taste

Contains: gluten. Check the label: milk, soya, sesame. Always read the labels if you cook for someone with an allergy.

Method

1. Chop the parsley and cut the lemon in half. Toss the chicken with the ground cumin, ground coriander, turmeric, dried oregano, half the garlic, the juice of half the lemon, a pinch of salt and some black pepper. Wash your hands, board and knife after handling the raw chicken.
2. Heat 1 tablespoon of the olive oil in a large frying pan or wok on high heat. Using tongs, stir-fry the chicken for 6–7 minutes until browned at the edges and cooked through with no pink inside (74°C). Using clean tongs, lift onto a plate.
3. Add the rest of the oil, the peppers and onion and stir-fry for 4 minutes until softened and charred in places. Add the rest of the garlic for 30 seconds.
4. Return the chicken and its juices with 2 tablespoons of water and toss for 1 minute until hot and glossy. Squeeze over the rest of the lemon and scatter with the parsley.
5. Meanwhile, toast the crusty bread and serve it alongside for mopping up the juices.

Leftovers: Keeps in the fridge for 2 days; reheat until piping hot.

Honey Garlic Chicken with Green Beans

Golden chicken pieces and green beans in a sticky honey-garlic glaze, with rice on the side.

Prep 10 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 275 g long-grain rice
• 525 g chicken thigh fillets, cut into bite-size pieces
• 225 g green beans, trimmed and halved
• 4 garlic cloves, finely chopped
• ½ bunch spring onions, sliced (optional)
• 2½ tbsp honey
• 2½ tbsp soy sauce
• 2½ tsp cider or white wine vinegar
• 2 tsp cornflour
• 2½ tsp vegetable oil
• black pepper, to taste

Contains: soya. Check the label: gluten, sulphites. Always read the labels if you cook for someone with an allergy.

Method

1. Rinse the rice, then put it in a saucepan with 525 ml of cold water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
2. Mix the honey, soy sauce, cider or white wine vinegar, cornflour and 3½ tablespoons of water in a cup.
3. Heat the vegetable oil in a large pan on medium-high heat. Add the chicken and wash your hands, board and knife after handling the raw poultry. Fry for 8–10 minutes, turning, until golden and cooked through (74°C).
4. Add the green beans with a splash of water, cover and cook for 4 minutes until just tender.
5. Add the garlic for 1 minute, then pour in the sauce and stir until it bubbles and coats everything. Season with black pepper.
6. Serve over the rice with spring onions on top if using.

Leftovers: The chicken keeps 3 days in the fridge; reheat until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.

Chinese Curry Pork Meatballs with Peppers

Ginger pork meatballs in a glossy, mild takeaway-style curry sauce with green pepper and carrot, over rice.

Prep 19 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 275 g long-grain rice
• 400 g pork mince
• 2 garlic cloves, finely grated
• 10 g fresh ginger, finely grated
• ½ bunch spring onions, white and green parts sliced separately
• 125 g carrots, thinly sliced
• 1 pepper (red, yellow or green), green, cut into chunks
• 2 tbsp cornflour
• 2 tbsp soy sauce, use tamari for a gluten-free meal
• 2½ tsp vegetable oil
• 1 tbsp mild curry powder
• ¼ tsp ground turmeric
• 1 tsp sugar
• salt, to taste

Contains: soya. Check the label: gluten, mustard. Always read the labels if you cook for someone with an allergy.

Method

1. Rinse the rice and put it in a saucepan with 525 ml of water and a pinch of salt. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
2. Meanwhile, mix the pork mince with 1 tablespoon of the cornflour, 1 tablespoon of the soy sauce, the garlic, fresh ginger and the white parts of the spring onions. Roll into 20 meatballs and wash your hands in hot, soapy water.
3. Heat the vegetable oil in a large frying pan on medium-high heat and, using tongs, fry the meatballs for 7–8 minutes, turning, until browned all over and cooked through with no pink inside (71°C). Using clean tongs, lift onto a plate.
4. Add the carrots and peppers to the pan and cook for 3 minutes. Stir in the mild curry powder and turmeric for 30 seconds, then add 325 ml of water, the rest of the soy sauce and the sugar and simmer for 2 minutes. Mix the rest of the cornflour with 2 tablespoons of cold water, stir it in and bubble for 1 minute until thick and glossy.
5. Return the meatballs and simmer for 2 minutes until hot. Scatter with the green parts of the spring onions and serve over the rice.

Leftovers: Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot. The meatballs and sauce keep 3 days or freeze for 3 months; reheat until piping hot.

Salisbury Steak with Mushroom Gravy and Mash

Seasoned beef patties cooked in the air fryer, smothered in onion and mushroom gravy, with mash and peas.

Prep 15 min · Cook 26 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 800 g white potatoes, peeled and cut into chunks
• 450 g beef mince (20% fat)
• 35 g panko breadcrumbs
• 1 egg
• 1 onion, half grated, half sliced
• 225 g mushrooms, sliced
• 275 g frozen peas
• 2 tsp Dijon mustard
• 2 tbsp soy sauce
• ½ tsp garlic granules
• 2 tbsp vegetable oil
• 2 tbsp plain flour
• ½ tsp dried thyme
• 1 vegetable stock cube
• 2½ tbsp olive oil
• salt, to taste
• black pepper, to taste

Contains: gluten, egg, soya, mustard, celery, sulphites. Check the label: milk. Always read the labels if you cook for someone with an allergy.

Method

1. Put the kettle on. Put the potatoes in a large saucepan, cover with just-boiled water, add a pinch of salt and boil for 15 minutes until very tender.
2. Heat the air fryer to 200°C. Mix the beef mince with the panko, eggs, the grated half of the onion, the Dijon mustard, 1 tablespoon of the soy sauce, the garlic granules, ½ teaspoon of salt and some black pepper. Shape into 4 oval patties and wash your hands in hot, soapy water.
3. Using tongs, air-fry the patties in a single layer (if your basket can't hold all 4, use the oven method) for 10–12 minutes, turning halfway, until browned and cooked through with no pink inside (71°C).
4. Meanwhile, heat the vegetable oil in a frying pan on medium-high heat and cook the mushrooms and the sliced onion for 6 minutes until browned. Stir in the plain flour and dried thyme for 1 minute, then gradually add 325 ml of water with the stock cube crumbled in and the rest of the soy sauce. Simmer for 3 minutes until thick, then add the patties to the gravy to rest for 3 minutes.
5. Add the peas to the potatoes for the last 3 minutes and cook until steaming hot. Lift out the peas with a slotted spoon, drain the potatoes, keeping a little of the cooking water, and mash with the olive oil, a splash of the water, and salt and pepper. Wash the tongs before using them to serve. Serve the patties and gravy with the mash and peas.

Leftovers: Fridge 2 days; reheat the patties in the gravy until piping hot.