My simple framework for planning family meals without the overwhelm
plus 10 quick & easy meal ideas
Feeding your family can sometimes feel like a never-ending chore. You finish one meal… only to get up and do it all over again the next day. I get it.
I grew up in a large family, and now I feed my own. Along the way, I’ve learned a few strategies that have made the daily task of meal planning and preparation feel far more manageable—and even enjoyable.
Here’s a simple framework to help bring more ease, rhythm, and sanity to your family mealtimes.
1. Make a master list of family favourites
Start by writing down all the meals your family enjoys—aim for those that most (if not all) of you like. This becomes your go-to list for inspiration when you're planning each week or month.
Optional: You can also create a shopping list for each of these meals and keep them on hand. That way, the planning gets faster every time.
2. Set a weekly meal rhythm
Instead of starting from scratch each week, create a loose rhythm based on your schedule. If you have busy nights due to kids’ sports or late work days, plan a slow cooker meal or something low-effort for those nights.
Here’s a sample rhythm to get you started:
Monday: Slow cooker (prep on Sunday, cook during the day Monday)
Tuesday: Taco Tuesday
Wednesday: Pasta night
Thursday: Meat & Veg
Friday: Pizza night or Burgers
Other rhythm ideas:
International night, Breakfast for dinner, Soup night, Kids cook night, BBQ & salad, Roast dinner, Rice night, Platter meal.
3. Choose your meal plan length
Pick a timeline that works for your current season—7, 14, or 30 days.
Then, write out the dates and begin slotting in meals from your favourites list (Step 1), aligning them with your chosen meal rhythm (Step 2). Leave space for trying new recipes too, if you’d like.
4. Create your shopping list
Once your plan is done, write out your grocery list.
If you already created lists for individual meals, this will be easy. Combine them into one main list to cover your chosen plan length.
5. Set aside prep time
Use an hour or two on the weekend to prep whatever you can in advance. Ideas include:
Washing and chopping vegetables
Portioning out meat
Making a full meal and freezing it
Prepping slow cooker ingredients in a container so it’s ready to throw in the next morning
If your meal plan repeats (e.g., same meal twice in a month), consider cooking a double batch and freezing one. You’ll thank yourself later.
Sample 5-day meal plan using this system
Here’s what a real week might look like using the above framework:
Monday (Slow Cooker): Lamb Ragu with mash and greens
Tuesday (Taco Tuesday): Burrito bowls
Wednesday (Pasta Night): Honey mustard chicken pasta
Thursday (Meat & Veg): Salmon with wedges and salad
Friday (Curry Night): Chicken korma with greens and naan
You don’t need a complicated system—just a bit of rhythm, a handful of go-to meals, and a plan that flexes with your week. Once you start meal planning this way, it becomes less about what’s for dinner, and more about creating a home that runs smoothly and feeds everyone well.
Now, as promised, here are ten quick and easy AND nutrient dense meal ideas to try:
Chicken noodle soup: cook rice noodles/vermicelli/soba noodles in a large pot of bone broth (either homemade or with a storebought one) along with your choice of chopped vegetables. You can also add in precooked chicken, or for an easier way, use a whole chicken and cook it in water, then you have the stock and meat to use for this recipe. To do this, simple place a whole chicken in a large pot, add in your choice of vegetables (onion, carrot, celery, garlic, etc) and cover with water. Bring to the boil and then reduce and cook for around an hour and a half. Then remove the chicken, take off the meat and add the bones back to simmer for at least 3-4 hours. This is a great recipe to do on the weekend as it is very quick to make the soup during the week as most of the cooking has been done already.
Veggie loaded nachos: add one packet of corn chips onto a large oven tray, add 1 can black beans (drained and rinsed), 1 can corn (drained and rinsed), 2 medium tomatoes diced (or a tin of chopped tomatoes), 1 cup cheese and 1/2 jar salsa. Place in the oven at 200 C for 20 minutes. Serve with fresh guacamole.
Frittata: whisk 10 eggs, 1/4 cup milk of choice, 1/4 cup parmesan cheese into a bowl, add 2x diced zucchini, 1 punnet cherry tomatoes halved and 100g feta. Pour into an oven proof dish and bake in a 180C oven for 30-40 minutes until the egg is set. Serve with a salad.
Pesto Pasta: cook one packet of red lentil or spelt pasta, once cooked, drain (reserving some water) and stir in 1/4 cup pesto (add a splash of pasta cooking water if needed), 1 cup cherry tomatoes (halved), 1 cup spinach leaves and 1/4 cup parmesan cheese.
Beef wraps: pan fry a steak (enough needed for the amount of serves), serve sliced up on Lebanese wraps with hummus, sliced cucumber, fresh tomato, and spinach.
Fish coconut curry: use The Spice Tailor curry kit (Keralan Coconut Curry) along with 300g white fish. Cook according to the instructions and serve with steamed bok choy and broccoli and steamed rice.
Sausage tray bake: Preheat oven to 200 C. Slice 1 medium sweet potato, 1 zucchini, 1 red capsicum, add to a tray with 1 packet good quality sausages, 1 tbsp smoked paprika and 1 tbsp olive oil and cook for 30 minutes. Serve with a fresh green salad.
Tuna pasta: slice 1 leek and cook in a pan with olive oil or butter until soft, add in 1 large tin of tuna, zest and juice of 1 small lemon and 1/2 cup frozen peas. Cook pasta of your choice, drain and add to the pan with the tuna and vegetables. Serve with parmesan cheese.
Chicken & haloumi burgers: cook chicken breasts (enough for your amount of serves) and haloumi. Serve on toasted sourdough with store bought kale slaw and aioli.
Miso salmon: in a bowl, mix 2 tbsp miso paste, 2 tbsp pure maple syrup, 1 tbsp tamari sauce, Place the salmon onto a tray lined with baking paper and pour the marinade over. Bake in a 180n C oven for 10-12 minutes. Top with sesame seeds and serve with steamed rice and vegetables.
Here is a free meal plan for an entire month with plenty of ideas for you to try!