£120 or Under Adventurous Weekly Shop and Meal Plan for 4

This weekly meal plan is designed to feed 3 adults and 1 little one; or works just as well for 2 adults and 2–3 younger children. It’s packed with flavourful, family-friendly meals that go beyond the usual basics, while staying budget-conscious (around £120 at Asda, less if you have some dry store staples). You’ll find six exciting meat-based dinners, one delicious veggie option, and plenty of variety in lunches and breakfasts. Including baby-friendly adaptations and recipes the whole family can enjoy. Perfect for families who want to mix things up without breaking the bank!

 As usual, find a deconstructed meal plan, recipes and a shopping list at the end! This came to around £103 when I did my shop at Asda. However, if you are doing the full shopping list it will be around more £120 mark.

Weekly Meal Plan

Breakfasts

• Banana oat pancakes (x2 days)

• Greek yogurt with stewed apple & cinnamon (x2 days)

• Scrambled egg with spinach (x1 day)

• Mini savoury muffins with cheese & grated veg (x1 day)

• Porridge with mashed fruit or nut butter (x1 day)

Lunches

• Adults:

• Roasted veg couscous with feta & lemon dressing

• Chicken Caesar wrap

• Smoky lentil soup with crusty bread

• Leftover Thai chicken salad

• Falafel flatbread with pickled red onion & yogurt sauce

• Mediterranean tuna pasta

• Frittata with potatoes, onion, and pepper

• Baby (adapted portions):

• Soft roasted veg & couscous

• Shredded chicken, soft wraps, cucumber

• Lentil soup (low salt, pureed if needed)

• Tuna pasta (no mayo, just olive oil)

• Egg frittata fingers

• Hummus, pitta, grated carrot

Dinners (6 meat, 1 vegetarian)

1. Caribbean Jerk Chicken Thighs with rice & mango salsa

2. Lamb Kofta Pitas with garlic yogurt, salad & sweet potato fries

3. Seared Seabass with lemony lentils & garlicky greens

4. Korean-Style Sticky Pork Belly with sesame rice and cucumber ribbons

5. Butter Chicken Curry with naan & roasted cauliflower

6. Mexican Beef Picadillo with rice & avocado (great baby meal when softened)

7. Vegetarian Moroccan Tagine with chickpeas, squash & apricots

All meals are either baby-friendly or easily adapted by using less spice/salt.

Breakfast

Mini Savoury Muffins with Cheese & Grated Veg

(Makes 10–12 mini muffins)

Ingredients:

• 120g plain flour

• 1 tsp baking powder

• ½ tsp dried mixed herbs (e.g. thyme, oregano)

• 2 medium eggs (~120g total)

• 100ml whole milk

• 2 tbsp plain yoghurt (about 30g)

• 50g grated cheddar cheese (use dairy-free if needed)

• 1 small carrot, grated (about 40g)

• ½ courgette, grated and excess water squeezed out (about 40g)

• 1 spring onion or ¼ small onion, finely chopped (about 20g)

• 1 tbsp olive oil or melted unsalted butter (about 15g)

Optional Add-ins:

• 20g cooked, chopped broccoli or spinach

• 20g cooked, chopped ham or soft bacon (omit for younger babies)

• 20g peas or sweetcorn

Instructions:

1. Preheat your oven to 180°C fan (200°C conventional / 400°F). Grease or line a mini muffin tin.

2. In a large bowl, whisk together the eggs, milk, yoghurt, and oil/butter.

3. In a separate bowl, mix the flour, baking powder, and herbs.

4. Combine the wet and dry ingredients gently – don’t overmix.

5. Stir in the grated cheese and vegetables.

6. Spoon the batter into your muffin tin, filling each case nearly to the top.

7. Bake for 20–25 minutes, until golden and springy.

8. Let cool before serving. These keep in the fridge for 3 days or can be frozen for 2 months.

LUNCH RECIPES (For Adults and Adapted for Baby)

1. Roasted Veg Couscous with Feta

Ingredients:

• 1 courgette, diced

• 1 red pepper, diced

• 1 red onion, chopped

• Olive oil

• 150g couscous

• 1 lemon (juice and zest)

• 100g feta, crumbled

• Fresh parsley

Instructions:

1. Toss veg in oil and roast at 200°C for 25 minutes.

2. Prepare couscous according to packet.

3. Stir in lemon zest/juice, roasted veg, crumbled feta, and parsley.

4. For baby: omit feta or use unsalted cheese, dice veg finely.

2. Chicken Caesar Wrap

Ingredients:

• Cooked chicken slices

• Wholemeal wraps

• Lettuce

• Greek yogurt

• Garlic powder

• Lemon juice

• Grated parmesan (optional)

Instructions:

1. Mix yogurt with lemon juice and garlic powder.

2. Add chicken and lettuce to wrap, drizzle yogurt mix, and roll up.

3. For baby: serve as deconstructed finger food.

3. Smoky Lentil Soup

Ingredients:

• 1 onion, chopped

• 2 carrots, diced

• 1 garlic clove, minced

• 150g red lentils

• 1 tsp smoked paprika

• 1L low-salt veg stock

Instructions:

1. Sauté onion and garlic until soft. Add carrots and paprika.

2. Stir in lentils and stock. Simmer for 25 mins.

3. Blend partially for texture. Serve with crusty bread.

4. For baby: blend fully and cool well.

4. Thai Chicken Salad

Ingredients:

• Shredded cooked chicken

• Cucumber, carrot, shredded

• Lime juice

• Soy sauce (optional, low salt)

• Sesame oil

• Fresh coriander

Instructions:

1. Mix lime, soy, and sesame oil for dressing.

2. Toss with chicken and veg.

3. For baby: use low salt soy sauce, slice veg finely.

5. Falafel Flatbread

Ingredients:

• Pack of falafel or homemade

• Wraps or flatbread

• Grated carrot

• Pickled red onion (vinegar & sugar)

• Yogurt

Instructions:

1. Warm falafel and flatbread.

2. Top with yogurt, carrot, and onion.

3. For baby: serve yogurt dip and falafel separately.

6. Mediterranean Tuna Pasta

Ingredients:

• 200g pasta

• 1 tin tuna (in water)

• 1 red pepper, diced

• 1 tbsp tomato purée

• Olive oil

Instructions:

1. Cook pasta. Sauté pepper, stir in purée and tuna.

2. Mix with drained pasta and a splash of oil.

3. For baby: chop pepper finely, no salt added.

7. Frittata with Potatoes

Ingredients:

• 3 eggs

• 1 cooked potato, cubed

• 1/2 onion, chopped

• 1 pepper, chopped

• Cheese (optional)

Instructions:

1. Fry onion and pepper until soft. Add potato.

2. Beat eggs and pour into pan. Cook on low.

3. Sprinkle cheese, finish under grill.

4. For baby: slice into fingers.

DINNER RECIPES

1. Caribbean Jerk Chicken Thighs

Ingredients:

• 6 chicken thighs

• 2 tsp allspice

• 2 garlic cloves

• 3 spring onions

• 1 lime (juice)

• Olive oil

Instructions:

1. Blend garlic, spring onions, allspice, lime juice, and oil.

2. Marinate chicken 1hr+. Bake at 200°C for 30–35 mins.

3. Serve with rice and mango salsa.

4. For baby: remove skin, slice finely.

2. Lamb Kofta Pitas

Ingredients:

• 500g lamb mince

• 1 tsp cumin

• 1 tsp coriander

• 1 garlic clove

• Flatbreads or pitas

• Yogurt

Instructions:

1. Mix lamb with spices and garlic. Shape into logs.

2. Grill or pan-fry until cooked.

3. Serve in pitas with salad and yogurt.

4. For baby: mince cooked kofta, serve deconstructed.

3. Seared Seabass with Lentils

Ingredients:

• 2 seabass fillets

• 200g cooked green lentils

• Greens (e.g. spinach or kale)

• Garlic

• Lemon

Instructions:

1. Pan-sear seabass skin side down.

2. Sauté garlic, greens, and lentils. Squeeze lemon.

3. For baby: flake fish, ensure no bones.

4. Korean Sticky Pork Belly

Ingredients:

• 400g pork belly, cubed

• 2 tbsp soy sauce

• 1 tbsp honey

• 1 garlic clove

• 1 tsp grated ginger

Instructions:

1. Sear pork, drain fat. Mix with sauce ingredients.

2. Bake at 180°C for 30 mins until sticky.

3. Serve with rice and cucumber.

4. For baby: slice pork thinly, serve with plain rice.

5. Butter Chicken Curry

Ingredients:

• 500g chicken thigh, diced

• 1 onion

• 1 garlic clove

• 1 tsp mild curry powder

• 200ml coconut milk

• 1 tbsp tomato purée

• Unsalted butter

Instructions:

1. Fry onion and garlic in butter. Add chicken and brown.

2. Add curry powder, purée, coconut milk. Simmer 20 mins.

3. Serve with naan and roasted cauliflower.

4. For baby: mash cauliflower, serve mild curry portion.

6. Mexican Beef Picadillo

Ingredients:

• 300g beef mince

• 1 onion

• 1 garlic clove

• 1 tsp cumin

• 1/2 tsp cinnamon

• 1 tin chopped tomatoes

• 1 tbsp raisins

• 1 diced carrot or pepper

Instructions:

1. Fry onion and garlic, add mince and brown.

2. Add spices, tomatoes, veg, and raisins.

3. Simmer 20–25 mins. Serve with rice.

4. For baby: chop finely, serve mild portion.

7. Moroccan Veg Tagine

Ingredients:

• 1 onion

• 1/2 butternut squash, cubed

• 1 tin chickpeas

• 1 tin chopped tomatoes

• 1 tsp cinnamon

• 1 tsp cumin

• 1 tbsp dried apricots or raisins

Instructions:

1. Sauté onion, add squash and spices.

2. Stir in tomatoes and chickpeas. Simmer until tender.

3. Serve with couscous.

4. For baby: mash squash, serve gently spiced.

Shopping List

Fresh Produce

• 3 bananas

• 4 apples

• 2 mangoes

• 1 pack cherry tomatoes

• 2 cucumbers

• 2 red onions

• 3 white onions

• 3 sweet potatoes

• 1 butternut squash

• 1 broccoli

• 1 cauliflower

• 2 peppers

• 1 lemon

• 1 lime

• 1 bag baby spinach

• Fresh parsley/coriander

• 1 head garlic

• Bag salad leaves

• 1 bunch spring onions

Meat/Fish

• 6–8 chicken thighs

• 500g lamb mince

• 300g beef mince

• 400g pork belly

• 2-4 fillets seabass (or substitute for cod for cheaper option)

• 1 pack cooked chicken (lunch wraps)

Dairy & Eggs

• 1 block feta

• Greek yogurt (large tub)

• Cheddar cheese

• 1 pack unsalted butter

• 1–2 pints whole milk

• 1 dozen eggs

Pantry

• Couscous

• White rice

• Lentils (red or green)

• Tinned chickpeas x2

• Tinned tomatoes x2

• Tomato purée

• Coconut milk x1

• Raisins or dried apricots

• Wholemeal wraps

• Porridge oats

• Plain flour

• Baking powder

• Bread (wholemeal & crusty loaf)

• Pasta

• Tinned tuna in spring water

Spices & Condiments

• Ground cumin

• Ground coriander

• Allspice

• Smoked paprika

• Mild curry powder

• Ground cinnamon

• Soy sauce

• Honey or maple syrup

• Olive oil

• White wine vinegar

• Salt (for adult meals only)

• Pepper