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Christmas Week Meal Plan

Fresh Starts and Festive Feasts: New Year’s Meal Plan

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Servings 2 people

Ingredients
  

Baking

  • 794.5 g plain flour
  • 32.2 g baking powder
  • 4 tablespoons brown sugar
  • 310.82 g caster sugar
  • 26 g chia seeds
  • 77.2 g chocolate chips
  • 0.25 cup walnuts
  • 2 tbsp coconut flakes
  • 100 g demerara sugar
  • 50 g desiccated coconut
  • 1.25 oz flour
  • 1 cup granulated sugar
  • 45 g ground almonds
  • 2 cups powdered sugar
  • 200 g muscovado sugar
  • 18 g ground flaxseed
  • Raw raw sugar
  • 250 g self-raising flour
  • 27.5 g shredded coconut
  • 106.21 g sugar
  • 50 g sunflower seeds
  • 15 ml vanilla extract

wine and spirits

  • 0.25 pint White wine

Bread and bakery

  • 1 pack wholemeal wrap

Breakfast foods

  • 100 g crisped rice cereal
  • 2 tbsp honey
  • 90 ml maple syrup
  • 871.6 g rolled oats

Canned foods

  • 2 kg chopped tomatoes

Condiments

  • 4 tbsp almond butter
  • 3 tsp basil pesto
  • 1 tsp coconut oil
  • 25.95 g dijon mustard
  • 4 cups vegetable oil
  • 2 tbsp gochujang paste
  • 100 g golden syrup
  • 85 g nut butter
  • 255 ml olive oil
  • 1 tbsp sesame oil
  • 4 tbsp soy sauce
  • 6 pieces sun-dried tomatoes
  • 65 ml sunflower oil
  • 1 tbsp tomato paste
  • 401.09 g tomato purée
  • 1 tbsp vegetable oil
  • 3 drops worcestershire sauce

Dairy and eggs

  • 1 sheet puff pastry
  • 1 cup almond milk
  • 565.32 g unsalted butter
  • 1 cup buttermilk
  • 155.39 g full fat crème fraîche
  • 180 ml double cream
  • 17 large separated eggs
  • 6 tbsp plain fat-free yogurt
  • 4 oz gruyere cheese
  • 0.33 cup parmesan cheese
  • 2.5 cups milk
  • 125 g mozzarella cheese
  • 50 g parmesan cheese
  • 250 g yogurt
  • 200 g ricotta cheese
  • 110 g shredded Parmesan
  • 55 g mature cheddar
  • 1.5 cups soya milk
  • 1 stick unsalted butter
  • 2 tbsp unsalted butter
  • 3 tbsp unsalted butter
  • 1.5 cup unsweetened soy milk
  • 450 ml whipped heavy cream
  • 625 ml full-fat milk

Diets and sports nutrition

  • 2 scoop protein powder

Drinks

  • 2.75 cups apple juice
  • 1 tsp lemon juice
  • 1 tbsp orange juice
  • 6.46 l water

Frozen

  • 0.5 cup frozen strawberries

Fruits and vegetables

  • 3 bananas
  • 30 g basil
  • 2 leaves bay leaves
  • 2 cups blackberries
  • 224.12 g blueberries
  • 2 yellow onions
  • 1.5 lbs mushrooms
  • 190 g celery stalks
  • 16 oz button mushrooms
  • 1 tbsp fresh chives
  • 1 bunch coriander sprigs
  • 21 cloves garlic cloves
  • 20 g ginger
  • 8 large green apples
  • 3 red red onion
  • 500 g green beans
  • 500 g kale
  • 1 whole pumpkin
  • 0.5 bunch spring onions
  • 240 g spinach
  • 1 bunch parsley
  • 2.5 medium zucchini

Herbs and spices

  • 1 tsp cinnamon
  • 1 tsp cloves
  • 2 tsp ground black pepper
  • 2 tsp ground turmeric
  • 1 tsp ground coriander
  • 1 tbsp garam masala
  • 1 tsp ground cumin
  • 1 tsp ground ginger
  • 1 tbsp oregano
  • 1 tsp rosemary
  • 1 tsp thyme
  • 2 tsp sweet paprika
  • 0.5 tsp cardamom
  • 1 tbsp garlic
  • 1 tsp ginger
  • 1 tsp mixed herbs

Instructions
 

Summarized Instructions for New Year’s Week Meal Plan

    Day 1

    • Breakfast: Apple Pie Overnight Oats
    • Lunch: Tomato Soup (freeze leftovers)
    • Dinner: Meatloaf with roasted vegetables (pack leftovers for tomorrow's lunch)

    Day 2 (New Year’s Eve)

    • Breakfast: Blueberry Scones with Greek yogurt
    • Lunch: Meatloaf with sourdough and salad
    • Dinner: Beef Cannelloni, Caprese Salad, crusty bread
    • Dessert: Raspberry Meringue Roulade
    • Drinks: Tuscan Lemonade

    Day 3 (New Year’s Day)

    • Breakfast: Apple Pie Overnight Oats (or leftover scones)
    • Lunch: Leftover Cannelloni
    • Dinner: Chicken Casserole with roast potatoes and crumble
    • Dessert: Apple & Blackberry Crumble

    Day 4

    • Breakfast: Chunky Monkey Baked Oatmeal
    • Lunch: Chicken Casserole Wrap
    • Dinner: Low-Calorie Tikka Masala (reserve leftovers for lunch)

    Day 5

    • Breakfast: Papaya Blueberry Oat Bake
    • Lunch: Leftover Tikka Masala with basmati rice
    • Dinner: Korean Fried Chicken with steamed broccoli (store leftovers for lunch)

    Day 6

    • Breakfast: Cranberry Coconut Energy Bars with berry smoothie
    • Lunch: Korean Fried Chicken Bowl
    • Dinner: Chicken Mushroom & Leek Pie (save leftovers for lunch)

    Day 7

    • Breakfast: Raspberry Apple Muffins with tea or coffee
    • Lunch: Leftover Chicken Leek Pie with salad
    • Dinner: Maltese Baked Rice (reserve leftovers for tomorrow)

    Notes

    Breakfasts

     
    Apple Overnight Oats for 2 servings
    • ¾ cup sweet apple, cut into small bite-size pieces (peeling is optional)
    • 1 tablespoon maple syrup
    • ¾ cup unsweetened soy milk (or other dairy-free milk of choice)
    • 2 tablespoons almond butter (or creamy unsalted cashew butter or ¼ cup toasted almonds)
    • ½ teaspoon vanilla extract
    • 1 scoop protein powder
     
    Blueberry Scones 8 servings
    • 2 cups all-purpose flour
    • 1 stick unsalted butter, cold, grated
    • 1 egg, large, lightly beaten
    • ½ cup heavy cream, cold
    • 1 cup blueberries, fresh or frozen
    • heavy cream, for brushing the tops
    • raw sugar, for sprinkling the tops
    • 2 tablespoons unsalted butter
    • 2 lemons, juiced and zested
     
    Papaya Blueberries Oat Bake for 4 servings
    • 1 cup rolled oats
    • 1 papaya, ripe, peeled, seeded, and diced
    • ½ cup fresh blueberries (or frozen)
    • ¼ cup walnuts (or almonds), chopped
    • 1 cup soya milk
    • 3 cups water
     
    Cranberry and Coconut Energy Balls for 18 servings
    • 200g butter, softened
    • 200g muscovado sugar, light
    • 100g golden syrup
    • 50g sunflower seeds
    • 50g dried cranberries, chopped if large
    • 100g sultanas
    • 50g desiccated coconut
    • 100g crisped rice cereal
    • 150g rolled oats
     
    Berry Smoothie for 1 serving
    • ½ cup Soya Milk
    • ½ cup Frozen Strawberries, halved
    • 2g Fresh Blueberries, for garnish
    • 1 tsp coconut oil
    • ½ tsp chia seeds
    • 1 tsp Maple syrup, for sweetening
    • 1 tsp shredded coconut, to garnish
     
    Apple Muffins for 12 servings
    • 2 eggs, large
    • 250g (9 oz) plain full-fat yogurt
    • 1 Tbsp full-fat milk or semi-skimmed
    • 175g (6 oz) fresh raspberries
    • 150g (5.5 oz) eating apple, such as Cox’s, peeled and chopped into 1cm pieces
    • 2 Tbsp caster sugar
    • 1 Tbsp orange juice
     
     

    Lunch / Dinner Recipes

     
    Tomato Soup for 4 servings
    • 6 sun-dried tomatoes in oil
    • 2 garlic cloves, crushed
    • 1200g (3 tins) chopped tomatoes
    • 500ml (18 fl oz) chicken or vegetable stock
    • 150ml (5 fl oz) full-fat milk
    • 150ml (5 fl oz) double cream
    • 3 teaspoons basil pesto (to serve)
     
     
    Meatloaf for 6 servings
    • 2 tablespoons olive oil
    • 240g (1) Spanish onion, large, chopped
    • 190g (2) Celery stalks, small, diced
    • 450g (1 lb) Ground beef
    • 450g (1 lb) Ground veal
    • 450g (1 lb) Ground pork
    • 1 tablespoon fresh parsley, chopped
    • 1 tablespoon fresh thyme leaves, chopped
    • 1 tablespoon fresh chives, chopped
    • 3 eggs, large, lightly beaten
    • ⅔ cup (160ml) full-fat milk
    • 10 garlic cloves, peeled
    • 2 cups chicken stock, preferably homemade
    • 3 tablespoons unsalted butter, at room temperature
     
    Beef Cannelloni for 2 servings
    • ¾ cup sweet apple, cut into small bite-size pieces (peeling is optional)
    • 1 tablespoon maple syrup
    • ¾ cup unsweetened soy milk (or other dairy-free milk of choice)
    • 2 tablespoons almond butter (or creamy unsalted cashew butter or ¼ cup toasted almonds)
    • ½ teaspoon vanilla extract
    • 1 scoop protein powder
     
    Chicken Casserole 6 servings
    • 8 chicken thighs, skinless
    • 18 slices (9 oz) red bacon, raw, cut, and snipped into small pieces
    • 2 onions, large, chopped finely
    • 7 oz chestnut mushrooms, small chestnut mushrooms quartered
    • 4 oz full-fat crème fraîche
    • 1 Tbsp butter, a knob
    • ¼ cup fresh parsley, chopped

    Snacks / Desserts

     
    Raspberry Meringue Roulade for 10 servings
    • 4 egg whites, large
    • ⅓ cup hazelnuts, toasted, chopped
    • 1 ¼ cups heavy cream, whipped
    • 200g (7 ounces) fresh raspberries
     
    Apple and Blackberry Crumble for 6 servings
    • 4 (2 lb) green apples, large
    • 2 cups (10 oz) fresh blackberries
     
    Tikka Masala for 4 servings
    • 4 x 150g boneless skinless chicken breasts
    • 15g fresh root ginger, chunk, peeled and finely grated
    • 2 garlic cloves, crushed
    • 2 onions, medium, chopped
     
    Korean Fried Chicken for 4 servings
    • 4 chicken breasts, sliced into bite-size chunks
    • 1 cup (240ml) buttermilk
    • 2 garlic cloves, peeled and minced
    • 2 teaspoons ginger, freshly minced
     
    Chicken Leek Pie for 6 servings
    • 3 leeks, large, sliced
    • 2 ¾ cups apple juice
    • 2 cups chicken stock
    • 250g (9 ounces) portobello mushrooms, sliced
    • 1 tablespoon Dijon mustard
    • 1 tablespoon fresh thyme leaves, chopped
    • 3 tablespoons crème fraîche
    • 1 pound (750g) chicken, cooked, sliced
    • salt, to taste
    • freshly ground black pepper, to taste
    • 1 sheet all-butter puff pastry
    • 1 egg, beaten with a little milk
     
    Baked Rice for 6 servings
    • 400g long grain rice (or basmati)
    • 400g ground beef (or pork/turkey mince)
    • 200g ricotta
    • 3 eggs, well beaten
    • 250g tomato puree (you can use fresh tomatoes)
    • 1 small white onion, chopped