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.
- 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.
- Stir in 420g of tomato pasta sauce and 1 tsp of dried herbs.
- Reduce heat and simmer for 15-20 minutes to let the flavors develop.
- While the sauce simmers, cook 500g of spaghetti in a large pot of boiling salted water until tender.
- 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.
- Preheat your oven to 190°C.
- Place a 1.5kg whole chicken in a roasting dish. Rub the skin with oil and season heavily with salt and pepper.
- 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.
- Roast for approximately 1 hour and 15 minutes, or until the chicken juices run clear and the vegetables are golden and crisp.
- 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.
- Peel and chop 1kg of potatoes. Boil in salted water for 15-20 minutes until soft.
- While potatoes boil, season 1kg of pork shoulder chops with salt and pepper.
- 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.
- Drain the potatoes and mash thoroughly with 1/4 cup of milk and a tablespoon of spread.
- 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.