Meal Plan Monday Meals

Meal Plan Monday: Simple 4 ingredient Meals

weekly meal plan for monday

Weekly meal plan for breakfast,lunch, and dinner with all recipes only needing 4 ingredients. These 4 ingredient meals should make for easy meals all week long.


Meal Plan Monday

Family life takes a lot of planning and organizing, so to make life a bit easier for you I have a series called Meal Plan Monday’s to help take the pressure out of family meal planning for you!

This week we will stick to 4 ingredients or less meals for those short on time. Maybe it’s the first week back to school and you are all getting readjusted to new schedule, or maybe it’s just been a hectic weekend and you need something simple for this week.

Monday

Breakfast | Muesli & Fruit Cup

  • 250g strawberries sliced
  • 1 med mango chopped
  • 1 1/2 cup low-fat yogurt
  • 1 cup toasted muesli
muesli and berries with yogurt in a cup for breakfast meal plan

Do this in a big batch for the whole week, or make it fresh each day.

Directions for 1 Family Serving (4 serves)
Combine chopped fruit together in small bowl. Divide fruit into 4 (375ml) jars or bowls. Top with Yogurt, then add muesli on top. Cover and refrigerate overing.

Bonus: Drizzle honey on top!

Lunch | Broccoli & Cheese Frittata

  • 400g broccoli
  • 1 cup grated cheese
  • 6 eggs
  • 1 cup pouring cream

Preheat oven to 180C/350F and grease a 20cm x 30 cm (8in x 12in) pan. Slice broccoli into small pieces and place in boiling water til soft. Drain and rinse under cold water, pat dry. Layer broccoli & cheese in greased pan. Combine 6 eggs and pouring cream, then pour mixture over broccoli/cheese. Cook uncovered for about 25 minutes. Let cool before serving.

Dinner | Roasted Chicken with Potatoes

  • 600g small potatoes
  • 4 chicken breasts
  • 250g cherry tomatoes
  • 2 tbs finely chopped parsley

Preheat oven to 200C/400F. Grease baking dish. Thickly slice potatoes and place in baking dish, drizzle olive oil over top. Roast uncovered for 20 min.

Meanwhile cook chicken in skillet with olive oil until browned on all sides.

Place halved cherry tomatoes and 1/4 cup water in baking dish with browned potatoes. Place chicken breasts on top of potatoes/tomatoes. Roast uncovered for about 15 minutes or until chicken is tender and cooked through. Sprinkle parsley to serve.

Tuesday

Breakfast | Muesli & Fruit Cup

  • 250g strawberries sliced
  • 1 med mango chopped
  • 1 1/2 cup low-fat yogurt
  • 1 cup toasted muesli

Directions for 1 Family Serving (4 serves)
Combine chopped fruit together in small bowl. Divide fruit into 4 (375ml) jars or bowls. Top with Yogurt, then add muesli on top. Cover and refrigerate overing.

Bonus: Drizzle honey on top!

Lunch | Ham & Avocado Wraps

  • 2 wraps/tortillas
  • 2 tbs mayonnaise
  • 100g shaved ham
  • 1 avocado

Spread each wrap with mayonnaise. Top with ham & either smushed avocado or sliced avocado. Roll wrap up to enclose and cut in half.

Dinner | Beef & Broccolini Stir Fry

meal plan with 4 ingredients to make beef and broccolini with rice for weekly meal plan
  • 625g beef rump steak, thinly sliced
  • 350g brocollini, chopped
  • 2 tbs sweet chili sauce
  • 1/4 cup oyster sauce
  • Served well with cooked white rice

Heal oil in skillet, stir fry slice beef until almost cooked. Remove from skillet.

Stir fry brocollini with 2 tbs water until tender in skillet.

Return beef to skillet with sweet chili sauce. Stir fry until heated and mixed through. Serve over cooked white rice.

Wednesday

Breakfast | Muesli & Fruit Cup

  • 250g strawberries sliced
  • 1 med mango chopped
  • 1 1/2 cup low-fat yogurt
  • 1 cup toasted muesli

Directions for 1 Family Serving (4 serves)
Combine chopped fruit together in small bowl. Divide fruit into 4 (375ml) jars or bowls. Top with Yogurt, then add muesli on top. Cover and refrigerate overing.

Bonus: Drizzle honey on top!

Lunch | Chicken & Corn Pita Pocket

  • 2 pitta pocket breads
  • 1 cup chopped cooked chicken
  • 50g drained canned corn kernals
  • 2 tbs mayonnaise

Combine chicken, corn, and mayonnaise into a bowl. Cut pitta pocket bread in half crossways. Fill each pocket half with chicken mixture.

Dinner | Meatballs in Tomato Sauce

  • 750g beef sausages
  • 250g cherry tomatoes, halved
  • 400g bottled tomato pasta sauce
  • 1/4 cup fresh basil

Squeeze minced meat out of sausages and roll into tablespoon size balls. Cook meatballs in heated oil in skillet until browned all over.

Add tomatoes, sauce and half the basil. Bring to a boil, then simmer uncovered for about 5 min until meatballs cooked through.

Serve meatballs by themselves or over pasta. Sprinkle remaining basil over top.

Thursday

Breakfast | Muesli & Fruit Cup

  • 250g strawberries sliced
  • 1 med mango chopped
  • 1 1/2 cup low-fat yogurt
  • 1 cup toasted muesli

Directions for 1 Family Serving (4 serves)
Combine chopped fruit together in small bowl. Divide fruit into 4 (375ml) jars or bowls. Top with Yogurt, then add muesli on top. Cover and refrigerate overing.

Bonus: Drizzle honey on top!

Lunch | Ham & Cheese Croissants

4 ingredient ham and cheese croissants for weekly meal plan
  • 2 Large Croissants
  • 1 tsp dijon mustard
  • 100g shaved ham
  • 1/4 cup grated cheese

Split croissants in half horizontally. Spread dijon mustard on both sides. Evenly spread ham and cheese between the 2 croissants. Sandwich halves together.

Dinner | Salami & Mozzarella Pizza

  • 2 x 335g pizza bases with tomato sauce
  • 150g grated mozzarella cheese
  • 125g salami sliced thinly
  • 2 slices roasted red capsicum/bell pepper, slice thinly

Preheat oven to 220C/425F. Oil 2 oven trays or pizza pans.

Place pizza bases on trays. Add ingredients on top. Bake for 15 minutes or until bases are crisp.

Friday

Breakfast | Muesli & Fruit Cup

  • 250g strawberries sliced
  • 1 med mango chopped
  • 1 1/2 cup low-fat yogurt
  • 1 cup toasted muesli

Directions for 1 Family Serving (4 serves)
Combine chopped fruit together in small bowl. Divide fruit into 4 (375ml) jars or bowls. Top with Yogurt, then add muesli on top. Cover and refrigerate overing.

Bonus: Drizzle honey on top!

Lunch | Egg, Cheese, and Spinach Toasties

  • 2 eggs
  • 1/2 cup grated cheese
  • 30 g baby spinach leaves
  • 4 slices wholemeal bread

Cook eggs in oil within a medium fry pan until eggs whites are set, then flip and cook until yolks nearly set. Preheat sandwich press. Sandwich egg, cheese, and spinach between bread slices and toast until golden brown in sandwich press.

Dinner | Penne Pasta w/ Chicken and Sun-Dried Tomatoes

  • 375g penne pasta
  • 340g bottled semi-dried tomatoes
  • 90g bottled pesto
  • 2 cups shredded bbq chicken

Cook pasta in large saucepan of boiling water until tender. Drain water, though reserve 1/3 cup aside.

Drain bottled tomatoes, put 2 tablespoons of bottled oil into reserved water from above.

Return pasta to pan with pesto, shredded chicken, tomatoes, and reserved oil/water mixture. Stir gently until heated through.

Bonus: Top with Parmesan cheese!

Saturday

Breakfast | Baked Eggs with Ham & Spinach

  • 50g shaved ham
  • 40g baby spinach
  • 4 eggs
  • 1/3 grated cheese

Preheat oven to 180C/350F an Grease 4 small oven proof dishes or a muffin tin. Divide ham and spinach in to either the bowls or 4 muffin tin spaces. Break 1 egg carefully into each bowl/section. Evenly spread grated cheese over the 4 portions. Bake uncovered for about 10 minutes or until yolk is just set.

Lunch | Roasted Veggie & Ricotta Rolls

  • 1 medium zucchini
  • 1 small french breadstick
  • 1/2 cup ricotta cheese
  • 4 slices roasted red capsicum/bell pepper

Slice zucchini thinly lengthwise. Cook zucchini on heated oiled grill plate until tender. Let cool.

Split breadstick in half horizontally. Spread cheese inside. Top with zucchini and capsicum/bell pepper.

Dinner | Savory Vegetable Mince

  • 1 med brown onion
  • 600g beef mince
  • 800g canned diced tomatoes
  • 1 cup frozen mixed veggies

Cook onion in heated oil within skillet. Cook until softened. Add beef and cook until browned.

Add undrained diced tomatoes to skilled, bring to simmer. Simmer for 15 min until thick.

Add veggies and simmer for another 5 min, or until veggies heated through.

Served on buttered toast or cooked pasta.

Sunday

Breakfast | Sunday Morning Family Breakfast

Make up your own fresh Sunday Morning Family Breakfast together with bacon, eggs, spinach, and toast. Or maybe pancakes and some yummy fruit slices! Do whatever suits you and your family!

Lunch | Ham, Avo, and Cheese Quesadillas

  • 4 large torillas
  • 1 med avocado
  • 200g shaved ham
  • 1 cup grated cheese

Place tortillas on a chopping board. Slice avocado thinly. Divide avocado, ham, and cheese over one half of each tortilla. Fold over to enclose filling.

Cook tortillas one at a time in spray oiled skillet on medium heat. Once lightly browned on both sides, cheese should be melted. Let cool for a minute, cut in half and then serve.

Dinner | Creamy Tuna Pasta Bake

  • 375g macaroni pasta
  • 600ml pouring cream
  • 180g grated cheese
  • 425g canned tuna, drained

Cook pasta in large pot with boiling water until tender. Drain and set aside.

Bring cream to a boil in same pot. Reduce heat and then stir in pasta, tuna, and half the cheese. Stir until whole mixture comes to simmer.

Meanwhile preheat grill/broiler.

Spoon pasta into shallow 2L/8cup baking dish. Sprinkle with remaining cheese. Heat under grill until cheese melts and it browned lightly.

Week 1 : Meal Plan Monday’s

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