Hassle Free Weekly Meal Plan

Save time and money with frozen food

According to our survey, a majority of UK mums are feeling the pressure to cut down on their weekly food spend. 

Without compromising on taste or quality, our chef, Oliver Brown has put together a convenient and cost effective 7-day meal plan, featuring frozen food items that should be a hit with any family. Whilst we have provided average preparation times for the products listed - it is important to note that preparation instructions will vary between brands so always refer to the directions on pack. 

Monday. Fish Pie with Buttered Corn-Cobs and Assorted Greens

This flavoursome pie is complimented perfectly with brightly coloured vegetables that the whole family will enjoy.

Ingredients

• Frozen Fish Pie
• Frozen Corn-Cobs
• Frozen pack of assorted greens
• Butter
• Salt and Pepper to taste

Method

Most fish pies can be cooked in the oven straight from frozen and will take approximately 30 minutes (refer to instructions on pack or click here for details of how to defrost frozen foods safely). Corn on the cobs are great grilled and should be put under the grill at the same time as the fish pie, make sure you turn them regularly! Frozen vegetables usually take about 10 minutes to cook from the boil. Remember not to boil them for too long or you will lose essential nutrients!

Check to make sure the fish pie is cooked thoroughly before serving. Corn Cobs and vegetables can be garnished with pepper and butter for added taste.

Tuesday. Stuffed Tomato & Basil Chicken Breasts with Roasted Potatoes

This dish is not only easy to prepare, but chicken is also a great source of protein!

Many frozen aisle sections will supply different versions of stuffed chicken breasts so you can mix and match each week.

Ingredients

• Frozen stuffed chicken breasts
• Roast potatoes
• Sunflower oil
• Chicken gravy granules
• Salt and pepper to taste
• Thyme or Rosemary (optional)

Method

For even crispier potatoes, drizzle some sunflower oil on the frozen potatoes and stick in the oven at 160'C for 35-40 minutes. Ten minutes later, put the chicken breasts in the oven as well. Check to ensure both products are hot and cooked throughout before serving. Gravy can be added to this dish as well! For the gravy, add 500ml of boiling water to your gravy granules and add this liquid to the pan in which the chicken was cooked. Thyme or Rosemary adds a herby aroma.

Wednesday. Salmon & Prawn Carbonara with chopped Coriander

A fishy twist to the Italian original!

Ingredients

• Frozen Salmon and Prawn Carbonara
• Coriander
• Frozen Garlic Bread (optional)

Method

This dish can be made quickly and easily in the microwave. Depending on your microwave's setting, this should take about 8 minutes (refer to instructions on pack for preparation instructions). Chop and sprinkle some coriander on top for presentation. To make this meal more filling, put a frozen garlic baguette in a pre-heated oven for around 25 minutes (refer to instructions on pack for preparation instructions).

Thursday. Cottage Pie with Young Leaf Salad, Light Vinaigrette

A family classic made easy!

Ingredients

• Frozen Cottage Pie
• Leaf Salad

For the light Vinaigrette:

• 1 garlic clove
• 1 x teaspoon of mustard
• 2 x teaspoon of balsamic or red wine vinegar
• 150ml olive oil
• salt

Method

Frozen cottage pie can either be cooked in the oven or the microwave. Microwave times may vary but it would take approximately 25 minutes in a pre-heated oven at 170°C (times may vary between brands so refer to preparation instructions on pack). While waiting for this to cook, empty the leaf salad into a bowl and add light vinaigrette for taste. For a simple vinaigrette crush one garlic clove and add to a teaspoon of mustard, two teaspoons of vinegar (i.e. balsamic or red wine) and whisk in 150ml of olive oil. Add salt to taste. Add peppers, tomatoes and cucumber to the salad and this will nicely complement the meal!

Friday. King Scallops with Roasted Garlic on a bed of spinach

Even those who are not, on the whole, fond of fish, generally enjoy scallops.

Frozen spinach is famously known for keeping its vitamin C content, so it's a healthy addition to any meal.

Ingredients

• Frozen King Scallops
• Garlic bulb
• Cloves
• Olive oil
• Salt
• Rosemary (optional)
• Frozen Spinach
• Butter
• Citrus Juice (optional)

* A more convenient option is to pick up a King scallops with roasted garlic ready meal.

Method

• To prepare the scallops, first defrost under cold running water for approx 4 minutes, or until soft (depending on the size of the scallops). Pre-heat the oven to 170°C. Break the garlic bulb up into cloves and leave the skin on. Toss the cloves in olive oil and salt and place on a tray or oven-proof dish and roast for 25-30 minutes until soft and sweet.
• Meanwhile, heat the spinach gently in a pan for 10 minutes with a little water, butter and salt/ pepper to taste.
• Heat a heavy-based frying pan, and oil lightly. Season the scallops with salt and black pepper- fry for one minute on one side, add the roasted garlic cloves and rosemary (optional) and turn over, frying for a further minute. Rest the contents of the pan in a warm place (i.e. the oven with the door open slightly) and place on the spinach with a few drops of citrus juice (i.e. grapefruit or lemon).
• For an even easier version of this tasty, nutritious meal - most supermarkets stock ready made frozen scallops with roasted garlic, (refer to instructions on pack for preparation instructions).

Saturday. Chinese Chicken Noodles with Mushrooms

A filling, long-lasting meal that provides enough energy for a busy Saturday!

Ingredients

• Frozen Chinese Chicken Noodles with Mushrooms
• Soy sauce

Method

Cook this convenient ready meal in the microwave for approximately 10 minutes (refer to the instructions on pack) and add soy sauce for taste! Couldn't be easier!!

Sunday. Beef Stew & Dumplings with Chive and Butter Mash

A traditional comfort food for a classic family Sunday dinner.

Ingredients

• Frozen Beef Stew and Dumplings
• Frozen Chive and Butter Mash Potato
• Butter (optional)
• Pepper (optional)

Method

A satisfying meal that is quick and easy to make! Just pop the stew in the oven for approximately 25 minutes at 170'C. The mash can be cooked in just 10 minutes in the microwave (refer to the instructions on pack). Add more butter for a creamier mash and pepper for taste!

Desserts. Here are some great frozen desserts to be found at all supermarkets.

Requiring little or no preparation - these tasty treats can be a sweet end to any meal.

Here are some of our Favourites - that can be either popped in the oven for baking or allowed to cool at room temperature (refer to instructions on pack for preparation instructions). Add some vanilla ice cream or sorbet for taste.

• Caramel Apple Crumble with Vanilla Ice Cream
• Spotted Dick with Custard
• Lemon Tart with Lime Sorbet
• Sticky Toffee Pudding with Custard
• Cherry Pie with Vanilla Ice Cream
• Vanilla Cheesecake with Cream or Raspberry Coulis
• Apple and Blackberry Pie with Custard

*Source: Opinion Matters/ Tickbox.net survey of household budgets. Total sample base: 1145 mothers, conducted: 04.11.08-17.11.08