Student example of Dinner Plan

1. Healthy & Flavorful 5
Day Dinner Plan
Nutritionally balanced dinner recipes
that offer a variety of whole food and
flavours.

2. Black Bean Chilli Serves 4
With Monday Meatballs
Calories 1,504 376 per serving
Ingredients:
1 red onion, halved and sliced
2 garlic cloves, sliced
1 large yellow pepper, quartered, deseeded and diced
1 tsp ground cumin
2-3 tsp chipotle chilli paste
300ml reduced-salt chicken stock
400g can cherry tomatoes
400g can black beans or red kidney beans, drained
1 avocado, stoned, peeled and chopped juice ½ lime
For the meatballs:
500g pack turkey breast mince
50g porridge oats
2 spring onions, finely chopped
1 tsp ground cumin
1 tsp coriander
1 tsp rapeseed oil
Method:
1.First make the meatballs. Tip the mince into a bowl, add the
oats, spring onions, spices and coriander stalks, then lightly
knead the ingredients together until well mixed. Shape into 12
ping-pong sized balls. Heat the oil in a non stick frying pan, add
the meatballs and cook, turning them frequently, until golden.
Remove from pan.
2.Tip the onion and garlic into the pan and the pepper and stir-fry
until softened. Stir in the cumin and chilli paste, then pour in the
stock. Return the meatballs to the pan and cook, covered, over a
low heat for 10 mins. Stir in the tomatoes and beans, and cook,
uncovered, for a few mins more. Toss the avocado chunks in the
lime juice and serve the meatballs topped with the avocado and
coriander leaves.

3. Turkey Piccata Serves 4
Tuesday Calories 1,744 436 per serving
Ingredients:
3 tbsp oil
750g baby potatoes, larger ones halved
2 garlic cloves, finely chopped
3 tbsp capers
250ml gluten-free chicken stock
1 lemon, zested and juiced
small pack dill, roughly chopped
green salad, to serve
1 cup brown rice
Method:
1.Heat oven to 200C/180C fan/gas 6. Toss the
potatoes with 2 tbsp of the oil, season and roast
for 40-45 mins.
2.Heat the remaining oil in a large frying pan.
Season the turkey steaks and cook for 2-3 mins
each side until cooked through, them remove
and set aside. Add the garlic, capers, stock and
lemon juice to the pan and bubble for 3-4 mins.
Return the turkey to the pan to warm through.
Stir in the dill and lemon zest, then serve with
the potatoes and salad.
3.Cook rice according to instructions.

4. Wild Salmon Wednesday Serves 2
Over Vegetables Calories 1006 449 per serving
Ingredients:
2 carrots
1 large courgette
2 cooked beetroot, diced
2 tbsp balsamic vinegar
⅓ small pack dill, chopped, plus some extra
fronts (optional)
1 small red onion, finely chopped
280g poached or canned wild salmon
2 tbsp capers in vinegar, rinsed
1 cup brown rice
Method:
1.Shred the carrots and courgette into
long spaghetti strips with a julienne
peeler or spiralizer, and pile into two
plates.
2.Stir the beetroot, balsamic vinegar,
chopped dill and red onion together in a
small bowl, then spoon on top of the veg.
Flake over chunks of the salmon and
scatter with the capers and extra dill.
3.Cook rice according to instructions.

5. Lentil Dhal Thursday
with Spinach and
Sweet Potato
Ingredients:
1 tbsp sesame oil
1 red onion, finely chopped
1 garlic clove, crushed
Thumb-sized piece ginger, peeled and finely
chopped
1 red chilli, finely chopped
1 ½ tsp ground turmeric
1 ½ tsp ground cumin
2 sweet potatoes (about 400g/14oz), cut into
even chunks
250g red split lentils
600ml vegetable stock
80g bag of spinach
4 spring onion, sliced on the diagonal, to serve
½ small pack of Thai basil, leaves torn, to
serve
Method:
1.Heat 1 tbsp sesame oil in a wide-based pan with
a tight-fitting lid.
2.Add 1 finely chopped red onion and cook over a
low heat for 10 mins, stirring occasionally,, until
softened.
3.Add 1 crushed garlic clove, a finely chopped
thumb-sized piece of ginger and 1 finely chopped
red chill, cook for 1 min, then add 1 ½ tsp ground
turmeric and 1 ½ tsp ground cumin and cook for 1
min more.
4.Turn up the heat to medium, add 2 sweet
potatoes, cut into even chunks, and stir everything
together so the potato is coated in the spice
mixture.
5.Tip in 250g red split lentils, 600ml vegetable
stock and some seasoning.
6.Bring the liquid to a boil, then reduce the heat,
cover and cook for 20 mins until the lentils are
tender and the potato is just holding its shape.
7.Taste and adjust the seasoning, then gently stir
in the 80g spinach. Once wilted, top with 4
diagonally sliced spring onions and ½ small pack
torn basil leaves to serve.
Serves 4
Calories 1,599 397 per serving

6. Sprout Stir-fry Friday with Serves 2
Chicken and Kale Calories 780 390 per serving
Ingredients:
100g soba noodle
100g shredded curly kale
2 tsp lean chicken breasts, skin removed and
sliced into thin strips
25g piece fresh ginger, peeled and sliced into
matchsticks
1 red pepper, deseeded and thinly sliced
Handful brussel sprouts, but into quarters
1 tbsp low-sodium soy sauce
2 tbsp rice wine or white wine vinegar
Zest and juice 1 lime
Method:
1.Cook the noodles following pack instructions,
then drain and set aside. Heat a large wok and
add the kale along with a good splash of water
and cook 1-2 mins until wilted, then cool under
running water to keep the colour.
2.Add half the oil and cook the chicken strips until
browned, then remove and set aside. Heat the
remaining oil and fry the gingerm pepper and
sprouts until softened a little, return the chicken
and kale and add the noodles.
3.Tip in the soy, rice wine and lime zest and juice
along with enough water to create a sauce that
clings to the ingredients.