Feed your family with confidence using this meat-heavy, high-protein weekly plan. We've swapped the fillers for hearty helpings of beef, chicken, and pork to keep everyone satisfied without breaking the bank.

High-Protein Family Dinner Week

This plan is designed for a family of four (two adults and two kids) who prioritize meat at the center of the plate. It focuses on bulk-buy proteins and versatile root vegetables to create filling, nutritious dinners.

Hearty Beef Spaghetti Bolognese

A classic, meat-rich dinner using premium beef mince for a satisfying family favorite.

1. Heat a splash of oil in a large pan over medium-high heat. Brown 1kg of beef mince along with one chopped onion and 1 tsp of minced garlic.
2. Stir in 420g of tomato pasta sauce and 1 tsp of dried herbs.
3. Reduce heat and simmer for 15-20 minutes to let the flavors develop.
4. While the sauce simmers, cook 500g of spaghetti in a large pot of boiling salted water until tender.
5. Drain the pasta and toss directly into the meat sauce. Serve with a generous sprinkle of grated cheese.

Roast Chicken & Root Vegetables

A traditional Sunday-style roast with crispy skin and tender meat that provides great leftovers.

1. Preheat your oven to 190°C.
2. Place a 1.5kg whole chicken in a roasting dish. Rub the skin with oil and season heavily with salt and pepper.
3. Chop 1kg of potatoes, 500g of carrots, and one onion into large chunks. Arrange them around the chicken in the dish, tossing them in a little oil.
4. Roast for approximately 1 hour and 15 minutes, or until the chicken juices run clear and the vegetables are golden and crisp.
5. Let the chicken rest for 10 minutes before carving to keep the meat succulent.

Pork Shoulder Chops with Creamy Mash

Succulent pork chops pan-seared for flavor and served with a comforting, buttery mash.

1. Peel and chop 1kg of potatoes. Boil in salted water for 15-20 minutes until soft.
2. While potatoes boil, season 1kg of pork shoulder chops with salt and pepper.
3. Heat oil in a large skillet over medium-high heat. Pan-fry the chops for 4-5 minutes per side until golden brown and cooked through.
4. Drain the potatoes and mash thoroughly with 1/4 cup of milk and a tablespoon of spread.
5. Steam a few sliced carrots and serve alongside the chops and creamy mash.

Shopping List

• Proteins: 1kg Premium Beef Mince, 1.5kg Whole Chicken, 1kg Pork Shoulder Chops, 1kg Skinless Chicken Breast, 1kg Streaky Bacon, 1kg Precooked Sausages.
• Produce: 2kg Potatoes, 1.5kg Carrots, 1.5kg Brown Onions.
• Dairy & Fridge: 12 Free Range Eggs, 1kg Cheese, 4L Milk, 500g Table Spread.
• Pantry: 500g Spaghetti Pasta, 420g Tomato Pasta Sauce, 400g Canned Tomatoes, 2 packs White Bread, Cooking Oil, Garlic, Dried Herbs, Salt, and Pepper.

Cooking Tips & Prep Hacks

• The "Cook Once, Eat Twice" Rule: Roast the whole 1.5kg chicken even if you don't eat it all. Shred the leftover meat immediately for high-protein sandwiches or a quick chicken salad the next day.
• Better Bolognese: If you have time, simmer the beef sauce for 40 minutes instead of 15. The longer it cooks, the richer and more tender the beef becomes.
• Crispy Roasties: For the best roast potatoes, par-boil them for 5 minutes before adding them to the chicken roasting tray. Rough up the edges in the pot to create more surface area for crunch.
• Bacon Prep: Use the 1kg pack of bacon for weekend breakfasts, or chop a few rashers into your bolognese sauce at the browning stage for an extra smoky depth of flavor.

Nutrition Estimate

Estimated per serving: 546 Calories, 38g Protein, 22g Fat, 46g Carbohydrates. Note: Values vary based on specific cuts of meat and portion sizes.