Welcome to 5 Minute Fridays‘ newsletter where I share last-minute tips before the holidays. While the focus this week is the holiday, we still need a plan for the other days of the week. That’s where this week’s menu comes in handy. You’re covered with easy, healthy meals leading up to the holiday, plus smart joyful menus for Christmas Eve and Christmas.

What’s in store for today:

Gift Prosperity and Well-Being, Not Money, This Holiday Season

“Offer Meaningful, Health-Focused Gifts for a Truly Prosperous Year“

The holidays are a time for love, warmth, and thoughtful gifts. Inspired by Asian cultures, where gift-giving is a heartfelt way to wish health, happiness, and prosperity, why not embrace this tradition with wellness-focused gifts that nourish and uplift your loved ones? Here are some well-being gift ideas for everyone on your list:

Comfort & Care

Herbal tea, Grey Earl tea, Manuka honey, and ginseng candies to warm the soul.

Relaxation Retreat

Lavender-scented candles, bath soaks, and immunity-boosting aromatherapy oils like frankincense or eucalyptus.
Epsom salts infused with lavender or rosemary for a spa-like soak to replenish your magnesium levels.
Reusable hot and cold packs to soothe winter aches.
A Foldable Multi-Purpose Fitness & Yoga Mat for body and mind.

Beauty & Wellness

A jade roller and Gua Sha set for glowing skin.
Vitamin C chewables for an immunity boost.

Hot Drinks & Organic Spices Duo

Calming teas (like chamomile or peppermint) paired with antioxidant-rich spices such as turmeric, cinnamon, or ginger.
Add a personal touch with a recipe card for golden milk or spiced tea.

Nourishing Kitchen Essentials

Induction cookware or a non-toxic, healthy non-toxic, nonstick set to inspire wholesome meals.

Free 7-Day Smart & Joyful Meal Plan (Dec 23-29)

Food is powerful – it can heal or hurt, energize or drain, and bring joy or leave you feeling low. Choose wisely and let our meal plan guide you, with room for your chai latte, chocolate bar, or healthy dessert. You can swap recipes from our index or filter by your dietary preferences.

MEAL PLAN
This week, meals are designed to:

Serve 2 on weekdays (easy prep for Christmas Eve/Day)
Serve 4 on weekends
Serve 6 on Christmas Eve/Day (with leftovers for later)

NOTE: Some recipes provide leftovers for two nights or lunch. Extras can be frozen for busy days.

The grocery list covers everything, including pantry staples you may already have. As you go through the recipe notes, you’ll find ingredient breakdowns without pantry items, allowing you to adjust portions, add or remove ingredients, or swap recipes. It’s an easy way to customize your list to fit what’s in your kitchen and what you’re craving.

—MONDAY (12/23)
B: Cinnamon Apple Overnight Oat Bowls – 381 kcal (24g)
L: Chicken Avocado Salad (1/3 recipe)- 330 kcal (20g)
D: Turmeric Rice with Silken Tofu in Soy-Sesame Sauce – 186 kcal (3g) + 77 kcal (7g)

Total Calories: 974 kcal (54g) *

—CHRISTMAS EVE (12/24)
B: Quinoa Protein Porridge With Blueberry Coulis – 241 kcal (12g)
L: LEFTOVER Turmeric Rice with Silken Tofu in Soy-Sesame Sauce – 186 kcal (3g) + 77 kcal (7g)
D: Easy Roast Turkey with Cider Gravy and Spiced Cranberry Stuffing and Jamie Oliver Dauphinoise Potatoes – 696 kcal (68g) + 236 kcal (5g)

Total Calories: 1436 kcal (95g) *

—CHRISTMAS (12/25)
B: Easy Strawberry Scones with dried strawberries – 425 kcal (8g)
L/D**: Creamy Parsnip Soup and Beef Cannelloni Green Bean Casserole With Crispy Onions together with Leftover Turkey, Gravy and Cranberry Stuffing 153 kcal (3g) + 313 kcal (22g) + 330 kcal (15g) + 350 kcal (35g)
D: (OPTIONAL) LEFTOVER Turkey, gravy, stuffing, potato sandwich. Use a bun and sourdough bread and spread some mustard and/or mayo on the bread before adding the filling. The filling can be mashed up or left as a whole. 350 kcal (35g) + 190 kcal (8g).

** L/D stands for Late Lunch up to Dinner. Dinner is entirely optional as probably you would feel more like eating a dessert and a hot beverage than eating turkey again!

OPTIONAL DESSERTS: Chilled Mary Berry Raspberry Parfait and Moist Gingerbread Loaf Recipe with Black Treacle

Total Calories: 1761 kcal (91g) *

—THURSDAY (12/26)
B: Easy Turkey Breakfast Balls. Optionally serve with a fried egg and/or rocket leaves – 270 kcal (33g)
L: LEFTOVER Parsnip Soup and Sausage Rolls With Sausage Meat and Green Bean Casserole With Crispy Onions – 153 kcal (3g) + 370 kcal (11g) + 330 kcal (15g)
D: LEFTOVER Beef Cannelloni – 313 kcal (22g)

Total Calories: 1433 kcal (84g) *

—FRIDAY (12/27)
B: LEFTOVER Easy Turkey Breakfast Balls. Optionally serve with a fried egg and/or rocket leaves – 270 kcal (33g)
L: Coronation Chicken Sandwich in Sourdough bread. – 269 kcal (12g)
D: Thai Inspired Chicken Noodle Soup using the leftover turkey – 547 kcal (22)

Total Calories: 1086 kcal (67g)*

—SATURDAY (12/28)
B: Banana Oat Pancake – 419 kcal (20g)
L: Creamy Dijon Chicken. You can optionally serve it with rice, noodles or Italian Spaghetti Olio e Aglio as a side. – 533 kcal (34g)
D: Beef Bulgogi Udon Noodles – 740 kcal (39g)

Total Calories: 1692 kcal (93g)*

—SUNDAY (12/29)
B: Bacon and Mushroom Souffle – 520 kcal (31g)
L: LEFTOVER Creamy Dijon Chicken. Optionally served with crusted bread or over rice – 533 kcal (34g)
D: Red Lentil Dahl With Coconut Milk – 410 kcal (23g)

Total Calories: 1463 kcal (88g)*

*** Footnote

Print the Shopping List at the bottom.
Adjust portion sizes or add snacks as needed to meet personal requirements.
Calorie totals exclude optional add-ons. . You can find also the protein in grams next to the calories.
Lastly, join the conversation! If you’re on Facebook, check out my group “Easy Wholesome Meals – Wellbeing Barista Community” for more tips, ideas, and community support.

What To Do Now That You Can’t Go On Holiday?

Are you dreaming of a getaway only for plans to fall through? Staying home doesn’t mean you can’t unwind. Here’s how to turn your staycation into a fulfilling retreat:

Create a Cozy Sanctuary

Transform your home with soft lighting, candles, and essential oils like lavender. Treat yourself to a bubble bath or DIY spa day—it’s just as rejuvenating as a resort.

Travel Through Food

Cook dishes inspired by your dream destinations like Italian, South Korean, or Greek. Experiment with bold flavours and global ingredients like kimchi or gochujang for a different experience and new inspiration.

Relax and Rediscover Hobbies

Unplug from work, binge-watch a series, or read a book. Rediscover hobbies like painting, gardening, or writing—they’re just as rewarding as exploring new places.

Plan for the Future

Turn cancelled plans into inspiration by researching dream destinations or even booking a ticket or bargain accommodation—you can always cancel it if needed. Having a trip to look forward to keeps the spirit of adventure alive.

*** PRINT SHOPPING LIST

Smart Joyful Meal Plan for Christmas Week 2024

Start with a complete grocery list that includes all the necessary ingredients for your recipes, including pantry staples you might already have on hand. Then, as you go through the recipe notes, you’ll find a breakdown of each recipe’s ingredients, leaving out the pantry items. This gives you the flexibility to easily add or remove ingredients, adjust portions, or swap out recipes based on what you need. It’s a simple way to customize your list to match what’s in your kitchen and what you’re craving this week!

Print Recipe Pin Recipe

Total Time 7

Servings 2 people

Ingredients

Baking

650 g all-purpose flour
2 tbsp baking powder
100 g chia seeds
1 tsp cornflour
75 g sugar
1 tsp vanilla extract

Beer, Wine, and Spirits

400 ml dry cider
4 tbsp rice wine
400 ml white wine

Bread and Bakery

1 loaf sourdough bread
4 wholemeal wraps

Breakfast Foods

3 tbsp maple syrup
230 g rolled oats

Canned Foods

1 can anchovies in oil
800 g tinned tomatoes
350 g coconut milk

Condiments

4 tbsp almond butter
65 g coconut oil
55 g dijon mustard
1 tbsp hot sauce
1 tsp madras curry paste
1 tbsp mango chutney
25 ml mayonnaise
95 ml olive oil
1 tbsp oyster sauce
35 ml sesame oil
150 ml soy sauce
120 g tomato purée
3 drops worcestershire sauce

Dairy and Eggs

270 g butter
820 ml double cream
18 eggs
140 ml Greek yoghurt
4 oz gruyere cheese
900 ml milk
125 g mozzarella cheese
290 g Parmesan cheese
350 g rolled puff pastry
105 g mature cheddar cheese
1 package silken tofu
200 ml single cream
345 g unsalted butter
715 g unsweetened soya milk

Deli

2 cups rotisserie chicken

Diets and Sports Nutrition

2 scoops protein powder

Fruits and Vegetables

1 avocado
1.5 cups baby spinach
4 bananas
bunch of basil
6 blueberries
10 yellow onions
930 g button mushrooms
2 carrots
2 sticks celery
0.5 chili pepper
28 g chives
Bunch of coriander
0.17 cup corn
5 banana shallots
Bunch of thyme
3 garlic cloves
2 tsp ginger root
600 g green beans
1 lemon
2 organic lemons
1 kg maris piper potatoes
25 g baby leaf salad
1 organic orange
1 bunch parsley leaves
750 g parsnips
1 red bell pepper
294.94 g red onion
1 sprig rosemary
1 cup rocket leaves
4 spring onions
2 sweet apples
800 ml tomatoes

Herbs and Spices

5 g black pepper
180 g breadcrumbs
0.5 tsp chilli flakes
0.5 tsp cumin
0.25 tsp dried oregano
0.5 tsp dried sage
0.25 tsp dried thyme
2 tsp garam masala
1 tsp garlic powder
0.25 tsp garlic salt
0.5 tsp gochugaru
2 g ground allspice
0.25 tsp cayenne pepper
9.1 g ground cinnamon
0.5 tsp ground ginger
2 tsp ground nutmeg
1 pinch kosher salt
2 tsp mild curry powder
1 tsp whole nutmeg
1 tsp onion powder
180 g panko breadcrumbs
5 tsp pepper
50 g salt
3 tsp sweet paprika
11 g toasted sesame seeds
4 tsp turmeric
1 tsp white pepper

Meats and Seafood

1 pound beef rib-eye
200 g chicken breast
150 g chicken
400 g lean minced beef
525 g pork sausage meat
1200 g skinless and boneless chicken breasts
13 bacon rashers
500 g ground turkey
4 kg whole turkey
1 beef stock cube
1 chicken stock cube
5 vegetable stock cubes

Pasta, Rice, and Beans

500 g basmati rice
16 cannelloni pasta tubes
2 tbsp quinoa flakes
3 tbsp quinoa
2 packages ramen noodles
500 g red lentils
350 g rice
2 packs udon noodles

Snacks

17 g almonds
14 g dried apricots
1 tbsp dried blueberries
90 g dried cranberries
100 g dried strawberries
14 g raisins
50 g unsalted almonds
30 g walnuts

Notes

BREAKFAST

Apple Pie Overnight Oatmeal (Ingredients for 4 bowls; Monday x 2 persons, Tuesday x 2 persons)

360 g sweet apple
360 ml unsweetened soy milk
30 g chia seeds
60 g almond butter (or 60 g toasted almonds)
80 g rolled oats
2 scoops protein powder

Strawberry Scones (Ingredients for 12-14 scones / 2 scones per serving; Wednesday x 6 persons)

Prepare half the recipe for 6 scones (1 serving per person) if you’re not hosting guests or don’t want leftovers.

500 g all-purpose flour
15 g flour
30 g baking powder
340 g unsalted butter
4 eggs (extra-large)
240 ml heavy cream
110 g dried strawberries

Protein Porridge (Ingredients for 6 to use 2 portions and store 4 in an airtight container; Tuesday Breakfast x 2 persons)

1 cup rolled oats
2 tablespoons quinoa flakes (or gluten-free cornflakes, ensure certified if needed)
3 tablespoons uncooked quinoa
2 tablespoons chia seeds
1 tablespoon dried cranberries
1 tablespoon dried blueberries
36 unsalted almonds, chopped
6 fresh blueberries (for garnish)
3 almonds, chopped (for garnish)

For Preparation:

400ml unsweetened soya milk (or unsweetened pea milk)

Turkey Breakfast Balls (Ingredients for 12 balls / 3 balls per serving; Thursday x 2 persons; Friday x 2 persons)

500 g ground turkey

Banana Oat Pancakes (Ingredients for 4 pancakes / 1 pancake per serving; Saturday x 4 persons)

4 medium bananas
8 medium eggs
20 ml coconut oil
16 g lemon rind
40 g chia seeds
80 g oats
120 g Greek yogurt

Bacon Parmesan Souffle (Ingredients for 1 souffle; 1 souffle serves 4)

30 g butter (plus extra for greasing)
30 g plain flour
300 ml hot milk
10 g Dijon mustard (2 tsp)
55 g mature Cheddar, grated
55 g Parmesan, grated
3 large eggs
8 g fresh parsley
200 g smoked bacon

LUNCH / DINNER

Chicken Avocado Salad (Ingredients for 2 salads; Monday Lunch x 2 persons)

200g chicken breast
1 avocado
60g baby spinach (about 1 ⅓ cups)
30g rocket leaves (about ⅔ cup)
1 garlic clove
1 small red onion (about ⅛ cup)
40g corn (roasted, canned, or frozen)
200g cooked rice (about 1 ⅓ cups)

Turmeric Rice With Tofu (Ingredients for 4 main portions; Monday Dinner x 2; Tuesday Lunch x 2)

1 medium onion
4 cloves garlic
360g uncooked basmati rice (about 2 cups)
720ml vegetable stock (about 3 cups)
1 package silken tofu
2 cloves garlic
1 green onion
1/2 chilli pepper, chopped (optional)

Parsnip Soup (Ingredients for 6 portions; Wednesday x 6)

– Leftovers can be used the day after

2 tablespoons butter
6 parsnips (approximately 750 g)
1 large onion
1 large garlic clove
2 teaspoons mild curry powder
1.8 litres vegetable stock (or chicken stock)
200 ml single cream

Beef Cannelloni (Ingredients for 8 persons; Wednesday Lunch x 6; Leftover Thursday Dinner x 2)

– Leftovers can be used the day after

16 cannelloni pasta tubes
1 ball mozzarella (approximately 125 g)
55 g Parmesan, grated
1 onion
2 garlic cloves
400 g lean minced beef
2 tablespoons plain flour
300 ml beef stock
4 heaped tablespoons tomato purée
1 bunch fresh thyme,
2 onions
2 x 400 g tins chopped tomatoes
Bunch of basil

Green Bean Casserole with Crispy Onions (Ingredients for 8-10 portions; Tuesday Eve x 2; Wednesday Lunch x 6;

2 large yellow onions
1.5 lbs fresh green beans (about 680 g)
½ cup all-purpose flour
½ cup panko breadcrumbs (or GF breadcrumbs)
2 tablespoons butter
2 ½ tablespoons all-purpose flour (or GF flour)
2 ½ cups milk
1 pinch ground nutmeg
1.5 lbs button mushrooms, sliced (about 680 g)
3 cloves garlic
1 tsp lemon juice
1 tablespoon fresh parsley leaves
4 oz Gruyere cheese, (about 115 g)
⅓ cup grated Parmesan cheese

Turkey, Stuffing & Gravy (Ingredients for 8-10 portions; Tuesday Eve x 2; Wednesday Lunch x 6; + Leftovers for sandwich (Wednesday Dinner) and noodles on Thursday)

1 tbsp unsalted butter
6 bacon rashers
3 shallots
2 sticks celery
1 sprig of fresh rosemary
½ cup dried cranberries (large handful)
30g walnuts, chopped (about a handful)
1 organic orange to use the zest
300g pork sausage high quality meat (or use pork shoulders)
400ml dry cider
1 egg, free-range
¾ cup breadcrumbs (about 2 big handfuls)
4kg turkey
100g butter
300ml chicken stock, organic
1 teaspoon cornflour
1 loaf of sourdough bread (for a turkey sandwich with leftovers)

Dauphinoise Potatoes (Ingredients for 8; Tuesday Eve x 2, Wednesday Lunch x 6; Leftovers for Turkey Sandwich

1 kilogram Maris Piper potatoes
2 red onions
¾ cup heavy cream
3 tablespoons anchovy oil
2 anchovies, cut into small pieces
2 garlic cloves, crushed
½ cup parmesan cheese, grated
Fresh thyme, for garnish

Sausage Rolls With Sausage Meat (Ingredients for 6 large, 12 small or 18 appetizer-size; Wed Lunch Appetizer (optional); Thursday Lunch x 6)

You can also prepare 18 appetizer-size sausage rolls to serve on Wednesday Lunch and eat the rest on Thursday Lunch

225g (8 ounces) sausage meat
50g (1.75 oz) mature cheddar cheese, grated
2 tsp thyme, fresh
1 egg, beaten
350g (1 sheet) rolled puff pastry (measuring 25x48cm/10x19in)
2 Tbsp flour, for rolling out pastry

Coronation Chicken Salad (Ingredients for 2 salads; Friday Lunch x 2)

Use leftover turkey or boil 150g chicken.

150g chicken, leftover, cooked
⅙ tablespoon Madras curry paste
14 almonds, whole and blanched
1 ½ tablespoons mayonnaise
1 tablespoon natural yogurt
⅓ tablespoon smooth mango chutney
1 tablespoon raisins
2 dried ready-to-eat apricots, quartered
1 spring onion, sliced thinly, including green parts
25g baby leaf salad (approximately 1 handful)
Fresh coriander leaves, for garnish

Thai Creamy Chicken Noodle Soup (Ingredients for 2 noodle soup; Friday Dinner x 2)

½ tablespoon coconut oil
½ red onion, chopped
½ red bell pepper, chopped
1 large carrot, cut into thin 2-inch-long pieces
2 small garlic cloves, minced
175g coconut milk
225g shredded rotisserie chicken (or buy boneless skinless chicken thighs and pre-cook)
1 package ramen noodles without seasoning

Creamy Dijon Chicken (Ingredients for 8 people; Saturday Lunch x 4, Sunday Lunch x 4)

38g butter
2 ⅔ tablespoons olive oil
8 small chicken breasts (150g each, skinless and boneless)
1 ⅓ banana shallots, finely sliced
2 ⅔ garlic cloves, crushed
400ml white wine
2 ⅔ tablespoons Dijon mustard
400ml double cream (pouring cream)
4 chives, finely snipped (to garnish)

Beef Bulgogi Udon Noodles (Ingredients for 4 noodle bowls; Saturday Dinner x 4)

2 packs (17 oz each) udon noodles
2 spring onions, sliced into rings
1 large onion, diced
1 pound entrecôte, thinly cut into strips
1 carrot, sliced on a slant
2 cloves garlic, chopped

Red Lentil Dahl (Ingredients for 6 bowls to use 4; Sunday Dinner x 4)

500g red lentils, dry
2 medium red onions
800ml chopped tomatoes
2 garlic cloves
2 tsp ginger root
4 wholemeal wraps, optional, for serving

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