Weekly meal planning

The faddy diets and hastily made New Year’s resolutions may have already hit the dirt, but the question of what to make for dinner still remains. With diet books jostling for attention, it can be hard to find a healthy, filling supper option that suits the whole family. We think we’ve cracked it with these five delicious Ocado recipes selected by dietitian Dr Carrie Ruxton to see you through the week.

MONDAY – Cauliflower paella

SERVES: 4
PREP TIME: 30 MINUTES
COOK TIME: 10 MINUTES

CALS 142
FAT 3.9G
SATURATES 0.6G
SUGARS 8.2G
SALT 0.2G

INGREDIENTS
1 tbsp olive oil
100g cooking chorizo, diced
2 cloves garlic, sliced
2 roasted red peppers, from a jar, diced
1 cauliflower, cut into florets
180g raw jumbo king prawns
½ tsp smoked paprika
25g fresh parsley, finely chopped

Top Tip: Add a baked potato for hungry teenagers

  1. Sauté the chorizo until golden, then add the garlic and peppers and cook for another 1 min.
  2. Meanwhile, pulse the cauliflower in a blender until it forms fine grains. Be careful not to over-pulse!
  3. Transfer the cauliflower to the pan. Add the prawns and paprika.
  4. Season and cook until the prawns are pink and the cauliflower is tender. Stir in the parsley to serve.

To shop for these ingredients now, visit ocado.com/cauliflowerpaella

TUESDAY – Mediterranean chicken traybake with feta, rice & red onion pickle

SERVES: 4
PREP TIME: 30 MINUTES
COOK TIME: 35 MINUTES

CALS 791
FAT 39.9G
SATURATES 12.9G
SUGARS 17.7G
SALT 2.9G

INGREDIENTS
600g frozen Mediterranean vegetables, chopped into 3cm chunks
4 tbsp extra virgin olive oil
4 chicken breast fillets
1 chicken stock cube, dissolved in 250ml boiling water
400g tinned cherry tomatoes
1 red onion, peeled and sliced into rings
3 tbsp cider vinegar
500g microwaveable basmati rice
15g fresh oregano, leaves chopped
200g feta cheese, crumbled

Top Tip: Reduce saturated fats by removing the cheese

  1. Preheat the oven to 200°C/180°C fan/gas mark 6.
  2. Add the frozen veg to a large baking tray with 1tbsp oil, and put in the oven for 5 mins to start cooking.
  3. Add another 1 tbsp oil, the chicken, stock and tomatoes to the baking tray. Season and toss together to coat, and put back in the oven for 25 mins. Halfway through cooking, mix well.
  4. Meanwhile, put the onion and vinegar in a small bowl to pickle. Just before the chicken and veg are ready, pop the rice in the microwave and cook according to the instructions on the packet.
  5. Remove the bake and stir through the rice with the remaining 2 tbsp oil, oregano and feta.
  6. Drain the onion rings from the vinegar and scatter them over the bake. Serve with a green salad.

To shop for these ingredients, visit ocado.com/chickentraybake

WEDNESDAY – Gluten-free pizza with pesto & cashew cheese

SERVES: 4
PREP TIME: 50 MINUTES
COOK TIME: 35 MINUTES

CALS 1557
FAT 112.4G
SATURATES 26.6G
SUGARS 10.7G
SALT 1.4G

INGREDIENTS
250ml almond milk
7g dried yeast
250ml olive oil, plus 5 tbsp
400g gluten-free plain flour
1 tsp xanthan gum
½ tbsp bicarbonate of soda
2 tbsp cider vinegar
500g cherry tomatoes, cut in half
4 fresh bay leaves
1 vegetable stock cube, crumbled
250g cashew nuts, soaked in boiling water for 15 minutes
3 tbsp nutritional yeast flakes
1 lemon, zested and juiced
3 cloves garlic
75g pine nuts, toasted
100g fresh basil

Top Tip: Cut the calories by using ready-made pesto

  1. Preheat the oven to 240°C/220°C fan/gas mark 9. Warm the almond milk slightly in a pan. Add the yeast and 250ml oil and stir well.
  2. Mix the flour, xanthan gum, bicarbonate of soda and a pinch of salt together in a large bowl.
  3. Add the almond-milk mixture and cider vinegar, and stir until the dough comes together. Knead for 1 min, then pop back into the bowl, cover and leave in a warm place.
  4. Add the tomatoes to a large, non-stick pan with 3 tbsp oil, bay leaves, stock cube and seasoning. Bring to the boil, then simmer with a lid on for 12 mins. Push through a sieve and set aside for later. Whizz together the cashew nuts, yeast flakes, lemon, 1 clove garlic, 2 tbsp oil and 75ml water in a blender to make the cashew cheese, then set aside.
  5. Whizz together the pine nuts, basil and 2 cloves garlic to make the pesto, then also set aside.
  6. Divide the dough into four and roll into circles on a lightly floured surface. Put a large, non-stick pan on a high heat. Cook each pizza base for 1 min on each side, then remove to baking sheets. Spread tomato paste over each one, then add the cashew cheese, pesto and anything else you fancy. Cook for 5 mins and serve.

To shop for these ingredients, visit ocado.com/glutenfreepizza

THURSDAY – Green bean, potato and halloumi bake

SERVES: 4
PREP TIME: 50 MINUTES
COOK TIME: 50 MINUTES

CALS 422
FAT 25.4G
SATURATES 11.9G
SUGARS 3.9G
SALT 3.8G

INGREDIENTS
700g potatoes, chopped into bite-size chunks
5 cloves garlic, skin-on and bashed
3 tbsp olive oil
200g green beans, halved
225g halloumi, cut into 2cm cubes
1 lemon, juiced
2 tbsp basil, roughly chopped

Top Tip: Switch the halloumi for lean grilled lamb for an iron boost

  1. Preheat the oven to 200°C. 180°C fan/gas mark 6. Put the potatoes in a large roasting tray with the garlic and olive oil. Season and toss well, then roast for 30 mins.
  2. Remove from the oven, add the beans and halloumi and toss to combine. Keep everything in a single layer in the tray. Return to the oven for 15 mins until the beans are tender and the cheese is starting to caramelise. Remove the garlic.
  3. Add a generous squeeze of lemon juice and toss everything together again, then transfer to a serving dish.
  4. Scatter with basil and season with black pepper.

To shop for these ingredients, visit ocado.com/greenbeanbake

FRIDAY – Mackerel with harissa, sweet potato and charred broccoli

SERVES: 4
PREP TIME: 30 MINUTES
COOK TIME: 30 MINUTES

CALS 706
FAT 48.6G
SATURATES 8.7G
SUGARS 8.6G
SALT 0.9G

INGREDIENTS
300g broccoli
2 sweet potatoes, cut into chunky chips
1 tbsp za’atar
3 tbsp olive oil
8 frozen mackerel fillets, not smoked
3 tbsp harissa
1 lemon, zested and juiced
4 tbsp tzatziki, to serve
30g fresh coriander, roughly chopped

Top Tip: Kids don’t like mackerel? Swap for salmon instead

  1. Preheat the oven to 200°C/180°C fan/gas mark 5. Spread the broccoli and potatoes on to a large roasting tray and season, then sprinkle over the za’atar and drizzle on the oil. Roast for 20 mins until the veg are beginning to soften  and catch around the edges.
  2. Meanwhile, lay the mackerel on a plate and smear the harissa all over.
  3. Remove the veg from the oven. Place the mackerel on top, sprinkle over the lemon zest and return to the oven. Cook for 10 mins or until the fish is cooked through.
  4. Serve with tzatziki, coriander and a squeeze of lemon juice.

To shop for these ingredients, visit ocado.com/harissamackerel

Recipe Image credits: Aaron Graubart

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