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Meal Plans for a Refreshing Start Of Year

Fresh Starts Jan 6-12 Meal Plan

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Servings 2 people

Ingredients
  

Baking

  • 31.2 g plain flour
  • 2 tbsp packed brown sugar
  • 14 g chia seeds
  • 127.5 g cornstarch
  • 1 tsp coconut
  • 11.45 g optional sugar
  • 1 cup wholemeal flour

Beer, wine and spirits

  • 250 ml white wine

Bread and bakery

  • 4 slices shokupan

Breakfast foods

  • 0.5 cup honey
  • 20 ml maple syrup
  • 2 tbsp oats
  • 1 tbsp runny honey

Canned foods

  • 12 anchovy fillets
  • 800 grams tins tomatoes
  • 400 g tuna in oil

Condiments

  • 1 tbsp apple cider vinegar
  • 400 g chopped tomatoes
  • 2 tsp coconut oil
  • 1 tbsp cooking oil
  • 1 tsp dijon mustard
  • Extra virgin olive oil
  • Vegetable oil
  • 2 tbsp kewpie kewpie
  • 1 tablespoon mango chutney
  • 2 tbsp mirin
  • 150 ml olive oil
  • 2 tbsp olive
  • 100 g pitted black olives
  • 1.5 tbsp sesame oil
  • 5 tbsp soy sauce
  • 2 tbsp sun-dried tomato paste
  • 4 tablespoons sunflower oil
  • 161.51 g tomato purée
  • 2 tablespoons white wine vinegar
  • 2 tablespoons grainy mustard
  • 11.5 g worcestershire sauce

Dairy and eggs

  • 2.5 ounces butter
  • 0.5 cup cream
  • 150 ml double cream
  • 21 eggs
  • 100 grams feta cheese
  • 0.25 cup parmesan cheese grated
  • 99.98 g Greek yogurt
  • 2 tsp milk
  • 125 grams ball mozzarella
  • 1 tsp salted butter
  • 110 g shredded Parmesan
  • 0.5 cup soya milk

Frozen

  • 0.5 cup frozen strawberries

Fruits and vegetables

  • 0.5 cup asparagus
  • 2 aubergines
  • 3 baby gem lettuces
  • 225 g baby new potatoes
  • 150 g baby spinach
  • 2 medium banana
  • Basil
  • 5 bay leaves
  • 2 g fresh blueberries
  • Cilantro
  • 1 tbsp fresh dill
  • 1 fennel bulb
  • 3.2 g minced fresh thyme
  • 2 cloves of garlic
  • 2.8 or 1 tsp garlic powder garlic
  • Fresh root ginger
  • 100 g green beans
  • 1 green pepper
  • 2.3 thinly sliced into rounds lemon
  • 8 diced onions
  • 200 grams fresh peas
  • 926 g medium peeled and cut into 3cm cubes potatoes
  • 2 large deseeded and finely diced red pepper
  • 0.5 red chilli
  • 2 finely sliced red onion
  • 4 roma tomatoes
  • 1 tsp fresh rosemary
  • 18 g minced fresh sage
  • 75 g sliced spring onions
  • 1.04 kg roughly chopped fresh tomatoes

Herbs and spices

  • 0.13 tsp black pepper
  • 2 g to taste freshly ground black pepper
  • Curry
  • 0.25 tsp black pepper
  • 1 tablespoon ground cumin
  • 3 tsp paprika
  • Pepper
  • 15 g salt
  • 6.5 g to taste sea salt
  • Sesame seeds
  • 30 g sun-blushed tomatoes
  • 1 tbsp paprika
  • 2 teaspoons ground turmeric

Meats and seafood

  • 1 lb boneless skinless chicken thighs
  • 400 grams lean minced beef
  • 450 g ground pork
  • 4 salmon
  • 1.5 lbs chicken breasts boneless skinless
  • 6 skinless chicken thighs
  • 9 ounces smoked salmon
  • 1.25 kg whole chicken
  • 300 millilitres beef stock
  • 150 ml chicken stock
  • 300 millilitres vegetable stock

Pasta, rice and beans

  • 16 cannelloni pasta tubes
  • 360 grams carnaroli rice

Snacks

  • 8 walnuts

Instructions
 

Day 1

  • Breakfast: Turkish Scrambled Eggs – 226.98 kcal (12.29g)
  • Lunch: Tuna Niçoise Salad – 358.05 kcal (23.54g protein, 17.17g carbs, 21.43g fat)
  • Dinner: Easy Bulgogi Chicken Thighs – 224 kcal (23.9g)
  • Leftovers: This recipe serves 4. Serve for 2 and save the remaining portion for tomorrow’s lunch.
  • Total Calories: 809.03 kcal (57.19g)

Day 2

  • Breakfast: Smoked Salmon Quiche – 332 kcal (16.42g)
  • Lunch: Leftover Bulgogi Chicken Thighs – 224 kcal (23.9g)
  • Dinner: Aubergine Bhuna – 223.61 kcal (4.63g protein, 31.94g carbs, 10.2g fat)
  • Leftovers: Save leftover Aubergine Bhuna for tomorrow’s lunch.
  • Total Calories: 779.61 kcal (45.95g protein)

Day 3

  • Breakfast: Breakfast Sausage Balls – 293.81 kcal (19.18g)
  • Lunch: Aubergine Bhuna – 223.61 kcal (4.63g protein, 31.94g carbs, 10.2g fat)
  • Dinner: Tuscan Chicken – 381.35 kcal (27.54g)
  • Leftovers: Save leftover Tuscan chicken for tomorrow's lunch.
  • Total Calories: 1093.6 kcal (79.23g)

Day 4

  • Breakfast: Tamago Sando (Japanese Egg Sandwich) – 372.63 kcal (11.98g)
  • Lunch: Leftover Tuscan Chicken – 381.35 kcal (27.54g)
  • Dinner: Maple Dijon Air Fryer Salmon and Potatoes – 396.54 kcal (27.5g)
  • Leftovers: Save leftover salmon and potatoes for tomorrow's lunch.
  • Total Calories: 1150.52 kcal (67.02g)

Day 5

  • Breakfast: Banana Oatmeal Pancake – 429.97 kcal (19.9g)
  • Lunch: Maple Dijon Air Fryer Salmon and Potatoes – 396.54 kcal (27.5g)
  • Dinner: One-pot Chicken – 417.67 kcal (27.41g)
  • Leftovers: Save leftover chicken for tomorrow's lunch.
  • Total Calories: 1244.18 kcal (74.81g)

Day 6

  • Breakfast: Berry Smoothie with Chia Seeds – 125 kcal (4.2g)
  • Lunch: One-pot Chicken – 417.67 kcal (27.41g)
  • Dinner: Fakeaway Crispy Honey Chicken – 364.1 kcal (28.37g)
  • Leftovers: Save leftover honey chicken for tomorrow's lunch.
  • Total Calories: 906.77 kcal (60.98g)

Day 7

  • Breakfast: Healthy Banana Pudding with Greek Yogurt – 252 kcal (8.1g)
  • Lunch: Fakeaway Crispy Honey Chicken – 364.1 kcal (28.37g)
  • Dinner: Beef Cannelloni Recipe Mary Berry – 436 kcal (30.6g)
  • Leftovers: Save leftover cannelloni for tomorrow's lunch.
  • Total Calories: 1052.1 kcal (67.07g)

Notes

This week, meals are designed to:
    • Serve 2 on weekdays
    • Serve 4 on weekends with leftovers for later
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.