5 Dinners to make this week
FOR BUSY PARENTS, TIME-POOR PROFESSIONALS & ANYONE FEELING THE COST-OF-LIVING PINCH
Eat well without the stress—affordable, wholesome meals planned for you for 3 months.
Take the guesswork out of mealtime with The Wholesome Foodie 3-Month Meal Plan Ebook—designed to help you save time, eat healthier, and stick to your budget. Get easy-to-follow meal plans, shopping lists, and simple recipes so you can enjoy delicious, nutritious meals without spending hours in the kitchen or overspending at the checkout.
*Please note- an Ebook is a digital download and you will not receive a hard cover book.
To make dinners as easy as possible, in the The Wholesome Foodie 3-Month Meal PlanEbook you will get:
My Seasonal Produce Calendar
My Produce-Swap Guide
My Pantry and Fridge Staples Guide
3x 1-month Meal Plan Calendars
12x 1-week shopping lists
60x dinner recipes with step-by-step recipe cards
Dinners include GF and DF alternatives where possible
Each week includes 1 x vegetarian meal
Chicken Stir Fry
Ingredients
4 chicken thighs
3 serves soba noodles
1 head broccoli
2 carrots
1 red capsicum
1/2 brown onion
Sauce:
2 tbsp tamari or soy sauce
1 tsp ground ginger
2 tsp garlic powder
1 tsp Dijon mustard
Corn slurry: 2 tsp corn flour + 2 tsp water (mixed until smooth)
Instructions
Prepare vegetables: slice carrots, onion, capsicum. Cut broccoli into small florets.
Cube chicken thighs and mix together the sauce ingredients.
Heat a large wok with a drizzle of oil. Stir-fry onion for a few minutes, then add chicken and cook until browned.
Add vegetables and stir-fry until soft.
Cook noodles according to packet instructions.
Add noodles, sauce, and corn slurry to the wok. Toss to coat and cook a few minutes until sauce thickens.
Asian Salmon Bowls
Ingredients
Salmon (1 slice per adult, 1 slice per 2 kids)
1 cup white rice
Marinade:
1/4 cup soy sauce or tamari
2 tbsp maple syrup or honey
2 tsp garlic powder
2 tsp ground ginger
Toppings:
Cos lettuce
Cherry tomatoes
Cucumber
Red onion
Carrot
Chilli oil
Lime
Aioli
Instructions
Marinate the salmon in the marinade ingredients.
Cook the rice according to packet instructions.
Prepare the toppings.
Air-fry salmon at 185°C for 15–20 minutes, basting halfway with leftover marinade.
Serve salmon over rice with toppings.
Herby Chicken Bowls
Ingredients
6–8 chicken thigh fillets
1 tbsp olive oil
1 tbsp oregano
2 tsp thyme
2 tsp dill
Sea salt & pepper
Vegetables & Chickpeas:
1 broccoli
1/2 butternut pumpkin
2 medium sweet potatoes
1 tin chickpeas
2 tsp smoked paprika
2 tsp cumin
1 tsp fennel seeds
Sea salt & pepper
Olive oil
Garnishes:
Avocado, goat’s cheese, red pickled onions (optional)
Instructions
Preheat oven to 180°C. Line 2 baking trays with baking paper.
Cube sweet potato and pumpkin. Spread on trays. Rinse chickpeas and scatter over trays. Drizzle with olive oil.
Season one tray with sea salt & pepper; the other with smoked paprika, cumin, fennel seeds, salt & pepper. Toss to coat.
Bake for 30–40 minutes until golden and cooked through. 10 minutes before finishing, add broccoli florets to a tray.
Slice chicken thickly, drizzle with olive oil, sprinkle herbs, salt & pepper. Air-fry at 185°C for 20 minutes, then 195°C for 2–3 minutes to get golden.
Assemble bowls with roasted veg, chickpeas, chicken, and optional garnishes.
Salmon, Veg & Tartare
Ingredients
Salmon (1 slice per adult, 1 slice per 2 kids)
1 large sweet potato
1 head broccoli
200 g Brussels sprouts (or zucchini/other veg)
Tartare:
2 tbsp mayonnaise
1/2 tsp dried dill (or 1 tbsp fresh)
1 tbsp chopped pickles
Squeeze of lemon juice
Instructions
Preheat oven to 180°C. Cube sweet potato, place on tray, drizzle with olive oil, bake 20 minutes.
Cut broccoli into florets, quarter Brussels sprouts. Push sweet potato to one side of tray, add greens and salmon to the other. Drizzle with olive oil and bake 20–25 minutes.
Mix tartare ingredients together. Serve with salmon and roasted veg.
Chicken & Veg Bake
Ingredients
1 pack chicken sausages
1 punnet cherry tomatoes
1–2 zucchini
1 bunch asparagus
1 head broccoli
Olive oil
Sea salt & pepper
1 cup uncooked rice
1 tsp chicken stock
Instructions
Prep vegetables and cut sausages into 4 chunks each. Place sausages and veggies into air fryer basket.
Spritz with olive oil and season with salt & pepper. Air-fry at 180°C for 20 minutes.
Cook rice with chicken stock according to packet instructions.
Serve chicken and veg over rice, finish with your favourite sauce.
