By Orla Walsh, Registered Dietitian
✅ Key Takeaways
- A realistic, dietitian-approved 7-day meal plan you can actually stick to – tried and tested by my fam!
- Recipes include wholesome breakfasts, easy lunches, and satisfying dinners – nothing complicated, as I always say ‘good enough is good enough’ and always ‘sometimes food just has to be filling & functional’
- Full shopping list to save time and reduce food waste
- Tips on how to personalise your meal plan and make it work for your family – I have 3 hungry kids, I get it!
- Advice on when to speak to a dietitian for tailored support
Why Meal Planning Matters for You and Your Family
Let’s be honest, planning meals for the week can feel like one more job on an already long to-do list. But here’s the truth (I mean, we know this…): a little bit of planning goes a long way in making your week run smoother, helping you eat better, and cutting back on last-minute stress. It helps with ‘the noise’ as well as ‘food noise’. Something a lot of busy parents can relate to
Meal planning is one of the simplest ways to boost your nutrition, reduce food waste, and take pressure off your mental load. When you have a plan in place, you’re far less likely to reach for quick fixes or repetitive meals that don’t quite hit the mark nutritionally. You therefore become more consistent.
Whether you’re feeding a hungry family or just trying to fuel your own day better, having a meal plan in place:
- Ensures balance across the week, not just day to day
- Helps you save money by buying only what you need
- Makes life easier — fewer decisions during the week
- Encourages variety, so you get a wider range of nutrients
If you’re aiming to improve your health, manage your weight, support your energy levels, or just eat a little better — meal planning is your foundation.
Your 7-Day Meal Plan
This plan is designed to be realistic, satisfying, and balanced, with options to suit different mornings, workdays, and family dinners. It includes plenty of fruit, vegetables, wholegrains, quality protein sources, and heart-healthy fats.
I’m not saying it’s a good idea to eat this day in, day out. And, I’m not saying that this is how I eat every week. Please take this as what it’s meant to be, a simple guide to base your plan off, with a focus on some of the basics.
🥣 Breakfast Ideas for the Week
| Day | Breakfast | Key Ingredients |
| Monday | Fortified high fibre, low sugar breakfast cereal with milk, fruit and nuts | e.g. weetabix, milk, pecans, apple, blueberries |
| Tuesday | Porridge with fruit and nuts | Oats, milk, pear, raspberries, flaked almonds |
| Wednesday | Peanut butter toast | Toast, peanut butter, banana, linseed, cinnamon, glass of milk/ latte |
| Thursday | Overnight oats | Oats, milk, yoghurt, apple, raisins, walnuts, mixed spice |
| Friday | Overnight oats (fruit twist) | Oats, milk, yoghurt, tinned mandarins, chia seeds, goji berries |
| Saturday | Savoury cooked breakfast | Beans, eggs, mushrooms + nutmeg, tomatoes + basil |
| Sunday | Homemade baked pancakes | Banana, pears, cherries, eggs, slef-raising flour, milk, vanilla extract, baking powder |
Most of these can be prepped the night before or thrown together in minutes. The idea is to mix up flavours and textures so you’re not eating the same thing every day — but you’re also not reinventing the wheel.
A high fibre low sugar breakfast cereal contains at least 6 grams of fibre per 100g and less than 5g of sugar per 100g. If gluten free or coeliac, switch the weetabix for nutribix. If trying to lower cholesterol or it you have a wheat intolerance (e.g. fructans, as detected on the Low FODMAP diet), switch to oatabix.
If your kids only like certain cereals, my advice would be to compromise on the sugar, but opt for the higher fibre choice.
If you have haemachromotosis, please note that most breakfast cereals are fortified. However, not all. For example, I spotted some unfortified ones in Lidl supermarket, and the likes of oats, museli and granola don’t contain added vitamins and minerals.
🥗 Lunch Ideas for the Week
Lunch can be a real pitfall for many of us — but having just a little structure here can help you stay energised and well-fed through the afternoon slump. You’ll notice that the start of the week focuses on fresh produce while the end of the week befores more long life. And, it’s not just the fruit and veg, but the proteins and carbs too.
| Day | Lunch | Notes |
| Monday | Chicken sandwich with salad | Use leftovers + hummus, tomato, rocket, cucumber |
| Tuesday | Eggs on toast + ready salad | With ready-made carrot salad & beetroot salad (1/2 today, 1/2 tomorrow) |
| Wednesday | Smoked salmon & rice cakes | With ready-made carrot salad & beetroot salad |
| Thursday | Tuna & sweetcorn pita | Add mayo, cherry tomatoes, cucumber, rocket |
| Friday | Mediterranean wrap | Mozzarella, pesto, red peppers (can buy in jars), olives, red onion |
| Saturday | Omelette with frozen veg | Add goat’s cheese and tomato/red onion marmalade |
| Sunday | Toasted cheese sandwich | With tomato puree, fresh tomatoes and olives |
These lunches are easy to assemble, flexible, and delicious. Leftovers can be used when you have them. We try and make our meaty sandwich on Monday’s with leftover roast.
Today’s ideas for one client included (she thought that they sounded easy and tasty!);
- frozen edamame heated, then add cherry tomatoes, mint leaves (can be dried), olive oil, and feta
- frozen stir fry mix to make an omelette
- omelette made with frozen kale, then add slices of tomatoes, some red onion relish and goat’s cheese.
- a salad made with leaves, the rest of the goat’s cheese not used in the omelette, pear, walnuts, chickpeas (tin or jar), pickled beetroot and a dressing.
- other half of the tin of chickpeas, some fresh pesto, chopped peppers, cherry tomatoes and the rest of the feta from the edamame salad.
- roast or air fry the mediterranean veg mix from the frozen section and add mozzarella and a pouch of lentils (these handy pouches in supermakets that heat up in 90 sec. Look at the ingredients – lots look like something you’d make at home yourself if you had the skills and time)
🍽️ Dinner Ideas for the Week
Dinner is where you’ll see the biggest benefit from planning. Whether you’re cooking for one or a family, it helps to know what’s on the menu ahead of time. This week offers balanced meals with a mix of fish, chicken, vegetarian and beef dishes. I usually have 1x oily fish, 1x white fish, 1 x shellfish, 1 x red meat, 1-2 x dairy, 1 x white meat.
| Day | Dinner | Core Components |
| Monday | Mackerel, sweet potato, greens | Broccoli, asparagus + paprika for extra flavour |
| Tuesday | Prawn pasta | Tomato-based sauce, garlic, onion, bell peppers, parmesan |
| Wednesday | Roasted hake & potatoes | With thyme, rosemary, garlic, peas, sweetcorn |
| Thursday | Peanut butter chicken curry | Brown rice, coconut milk, butter beans, peanut butter, spices |
| Friday | Spaghetti Bolognese with lentils | Beef mince, onions, garlic, carrots, celery, green lentils |
| Saturday | Homemade pizza night | Use yoghurt + flour base, load with toppings |
| Sunday | Roast chicken with veg | Garlic/thyme potatoes, carrots, parsnips |
Don’t forget: many of these dinners offer leftovers for lunch, helping you make the most of your time and money.
If garlic doesn’t agree with you, opt for garlic infused oil.
Generally, cook with extra virgin olive oil. The best ones usually come in dark glass.
If you’re concerned about calories on the pizza, use a mixture of grated cheddar and mozzarella rather than just mozzarella. Or, better yet, fully mozzarella! For other dairy-based dinners, which not only help support bone health, they tend to be cheaper to make, check out the follow;
UPF and your family
When it comes to foods, we’re aiming for a wholefood diet. As you can see from my suggestions, it doens’t have to be too complicated. A few notes;
- It is beneficial to learn how to make your own bread so that some of the time you’re in control of what goes into it. I apologise to the bakers who read my recipes. I’m trying to put recipes that I feel anyone can follow up on my website! I appreciate bread making is both an art and a science, so apologies for my basic versions.
- Even the most enthusiastic UPF fear mongering lecturers (tend to be extremely priviledged men!) woudn’t expect anyone to aim for 100% wholefoods. If current Irish baskets are 55% wholefood, let’s aim for a bit more. The first areas of focus would be reducing processed meat and confectionary.
🛒 Your Complete Shopping List (Organised by supermarket layout)
I’ve organised this list to mirror how most supermarkets are laid out — so you can get in, get what you need, and get on with your day. I hope I’ve included everything, if you’ve seen a mistake let me know. Some of the fresh produce is available in the freezer section too, so choose what fits your budget and taste buds.
If you already have some of these items in your kitchen, great — always shop your cupboards first to cut waste and save money.
🥦 Fresh Fruit & Vegetables
- Apples
- Pears
- Bananas
- Tomatoes (fresh and cherry)
- Mushrooms
- Cucumber
- Rocket
- Red onion
- Garlic
- Mixed peppers
- Potatoes
- Sweet potatoes
- Carrots
- Parsnips
- Asparagus
- Herbs: Basil, Rosemary, Thyme
- Ready-made beetroot salad
- Ready-made carrot salad
🧊 Frozen Section
- Raspberries
- Blueberries
- Cherries
- Kale
- Broccoli
- Peas
- Sweetcorn
- Mixed frozen veg
- Frozen onion and garlic (handy backup!)
🥶 Cold/Fridge Section
- Milk
- Natural yoghurt
- Eggs
- Goat’s cheese
- Cheddar
- Mozzarella (ball and grated)
- Paneer (optional for vegetarian swaps)
- Parmesan
- Chicken (whole and breast)
- Prawns
- Mackerel
- Hake
- Lean beef mince
- Hummus
- Fresh pesto
🛒 Pantry & Dry Goods (Aisle Items)
- Oats
- Weetabix
- Brown bread
- Wholewheat wraps
- Pita bread
- Pasta
- Brown rice
- Self-raising flour
- Baking powder
Nuts, Seeds & Dried Fruit
- Flaked almonds
- Linseed
- Chia seeds
- Walnuts
- Pecans
- Raisins
- Goji berries
Tinned & Jarred Goods
- Tinned tomatoes
- Tomato purée
- Tinned sweetcorn
- Tinned pineapple
- Jarred red peppers
- Olives
- Coconut milk
- Butter beans
- Green lentils
- Baked beans
- Mayonnaise
Oils, Spices & Condiments
- Extra virgin olive oil
- Rapeseed oil
- Curry powder
- Paprika
- Mixed spice
- Cinnamon
- Nutmeg
- Chilli flakes
- Vanilla extract
- Stock cubes or liquid
🧠 Smart Tips for Shopping and Planning Like a Pro
Even with a list, shopping and cooking can still feel like a chore. Here are a few tips to make it simpler:
1. Batch Where You Can
Plan meals that use the same ingredients in different ways. You’ll notice this week’s plan reuses ingredients like tomatoes, red onions, and herbs across several meals — reducing food waste and saving money. I can then use them in coming weeks.
2. Use Frozen Fruit and Veg to Fill Gaps
Frozen raspberries, kale, broccoli, and peas are all just as nutritious as fresh, and they’ll wait patiently in the freezer until you need them. In fact, consider frozen and fresh is the same nutritious category.
3. Be Flexible
Didn’t get to Wednesday’s dinner? No problem — shift it to Thursday. Meal planning isn’t about being rigid; it’s about reducing stress, not creating more.
4. Get the Family Involved
Let kids pick the dinner one night each week or help prep veggies. It helps them feel included and reduces mealtime battles. I get mine to look through one of my cookbooks and pick their choice. They love it!
5. Store Smart
Keep herbs and salad leaves fresh for longer by wrapping them in damp kitchen paper and storing in sealed containers. Label your leftovers and freeze what you can.
🧩 Ready to Personalise Your Meal Plan?
Everyone’s household is different — and so is every fridge! Your meal plan should flex with your schedule, tastes and nutrition goals. Here are some simple ways to make this plan truly work for you:
Swap Smart
Don’t like mackerel? Swap it for salmon. Out of kale? Use spinach or mixed frozen veg. Think of this plan as a guide, not a rulebook.
Family-Friendly Flexibility
Have fussy eaters in the house? Serve meals “deconstructed.” For example, instead of one big wrap, offer the components (wrap, fillings, sauces) buffet-style so everyone can build their own.
Short on Time?
Choose 2–3 breakfasts and rotate them. Do the same with lunches. That alone will simplify your weekly rhythm without sacrificing nutrition.
Keep It Real
Planning doesn’t mean perfection. Leave space for takeaway night, dinner at your mum’s, or a fridge raid day where you use up bits and bobs.
👩⚕️ Want Help Creating Your Own Personalised Nutrition Plan?
If you’re ready to make meal planning even easier and more effective for your unique needs, you don’t have to do it alone.
At Orla Walsh Nutrition, our team of experienced dietitians can help you build a plan that fits your health goals, time constraints and food preferences — whether it’s managing IBS, improving cholesterol, boosting energy, or feeding picky eaters.
➡️ Book a consultation today
➡️ Or check out our growing recipe library for more inspiration!
❓ FAQs About Meal Planning
1. What is the easiest way to start meal planning?
Start small. Choose one meal — like dinner — and plan it for the week. Use a simple format (pen and paper, an app, or a whiteboard), and base your meals around what’s already in your kitchen. Over time, expand to lunches and breakfasts.
2. How can I make healthy meals for the whole family?
Focus on building meals around whole foods: vegetables, wholegrains, lean proteins, and healthy fats. Offer variety and let kids help with choosing or preparing meals. Try “mix-and-match” meals like wraps, DIY pizzas, or grain bowls so everyone can customise their plate.
3. How do I make a weekly meal plan and shopping list?
Start by writing down what meals you’ll have each day. Break them into breakfast, lunch, and dinner. Then list all ingredients you’ll need, cross-check with what you have, and create your shopping list from the gaps. Organise your list by supermarket section to save time.
4. Is meal planning cheaper than shopping daily?
Yes! Meal planning reduces impulse buys, food waste, and multiple trips to the shop. It also allows you to buy in bulk and use ingredients across multiple meals — all of which save money in the long run.
5. What are the best foods to batch cook?
Great batch-cook options include stews, curries, spaghetti sauces, soups, overnight oats, and roasted veggies. These can be portioned and stored in the fridge or freezer for fast meals later in the week. You can buy frozen celery, carrot and onion mix which is the start of so many dishes including spag bol, cottage pie, stew etc… It’s also worth buying frozen onion, garlic, chilli and ginger which again, is the beginning of so many meals!
6. Can I meal plan if I have dietary restrictions?
Absolutely. In fact, meal planning is even more helpful when managing allergies, intolerances or health conditions. A dietitian can help ensure your plan is balanced, varied, and safe.
7. How do I stick to my meal plan?
Keep it realistic. Leave room for changes, plan for leftovers, and don’t overload your schedule with overly ambitious recipes. Make it easier by prepping ingredients ahead or rotating family favourites.
8. What’s a good meal planning app?
If you find one, let me know!!
9. Should I plan snacks too?
It’s a good idea! Having healthy snacks on hand — like fruit, yoghurt, nuts — helps you stay energised and prevents overeating at meals. But keep it simple.
10. What’s the best way to meal plan for weight loss or fitness goals?
Your best bet is to work with a registered dietitian. We can help you adjust your plan to ensure you’re getting the right energy, nutrients and timing to support your goals without compromising health or satisfaction.
