Simple and Quick Family Meals: A Week's Plan for a Family of Four
1. Quick Fruit Pancakes
⏱️ Preparation time: approx. 20 min
Ingredients: Per serving provides:
Eggs (4 pieces)
522 kcal
700 g Greek yogurt
29g protein
150 g Wheat flour type 500 (12 tbsp)
23g fat
30 g Olive oil (3 tbsp)
56g carbohydrates
300 g Raspberries (4 handfuls)
15 g Vanilla pudding (powder) (4 tsp)
20 g Cocoa (powder) (4 tsp)
200 g Blueberries (4 handfuls)
Preparation:
Mix eggs, 500 g yogurt, flour, and pudding well. Heat oil in a pan, fry small pancakes on both sides. Drizzle the pancakes with the remaining yogurt, sprinkle a little cocoa, and decorate with fruits.
💡 TIP: You can also use other yogurts, like skyr.
✅ These pancakes are also great for lunchboxes, for work/school
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2. August Bowl
⏱️ Preparation time: approx. 15 min
Ingredients: Per serving provides:
200 g Millet
536 kcal
15 g Dried oregano (4 tbsp)
33g protein
20 g Olive oil (2 tbsp)
11g fat
1 g Salt (4 pinches)
80g carbohydrates
680 g Tomato (2 pieces)
100 g Onion (1 piece)
1400 g Watermelon (¾ medium watermelon)
80 g Arugula (4 handfuls)
180 g Fresh cucumber (1 piece)
32 g Honey (4 tsp)
40 g Mustard (4 tsp)
400 g Chicken breast
20 g Chives (4 tbsp)
Preparation:
Cook millet according to package instructions. Dice the meat. Mix meat with oregano and oil. Fry meat in a pan on low heat. Add water to prevent sticking and simmer. Finely chop onion and chives. Dice cucumber, tomato, and watermelon. Sauce: mix honey with mustard, season to taste. In a bowl, arrange cooked millet, meat, arugula, tomato, cucumber, onion, watermelon, and drizzle with sauce. Garnish the bowl with chives.
✅ Bowls are also great for lunchboxes, for work/school
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3. Quick Baked Fish with Vegetables
⏱️Preparation time: approx. 40 min
Ingredients: Per serving provides:
800 g Cod
523 kcal
4 g Black pepper (1 tsp)
47g protein
24 g Lemon juice (4 tbsp)
18g fat
1 g Salt (3 pinches)
44g carbohydrates
20 g Olive oil (2 tbsp)
670 g Potato (9 pieces)
Salad Ingredients:
100 g Onion (1 piece)
360 g Fresh cucumber (2 pieces)
10 g Olive oil (2 tsp)
2 g Dried oregano (1 tsp)
4 g Black pepper (1 tsp)
510 g Tomato (3 pieces)
200 g Iceberg lettuce
150 g Feta cheese
Preparation:
Preheat oven to 220 degrees. Peel and slice potatoes, drizzle with 1 tbsp oil, season with salt and favorite spices. Bake in the oven. Meanwhile, drizzle fish with 1 tbsp oil, lemon juice, season with salt and pepper. After about 20 minutes, change the temperature to 190 degrees. Move potatoes to a higher shelf in the oven, place the fish in a baking dish in the middle of the oven. Bake for about 18-20 minutes. Stir potatoes occasionally to ensure even baking.
Salad Preparation:
Wash and dry vegetables. Tear lettuce into pieces, dice tomato and slice cucumber. Crumble or dice cheese. Peel and chop onion. Mix oil with pepper and dried oregano. Mix everything, season, and drizzle with a little oil.
Serve fish with baked potatoes and salad.
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4. Simple Spaghetti with Turkey and Feta
⏱️Preparation time: approx. 20 min
Ingredients: Per serving provides:
280 g Whole wheat pasta (280 g)
570 kcal
400 g Turkey breast (400 g)
38g protein
10 g Garlic (2 cloves)
22g fat
80 g Feta cheese (80 g)
60g carbohydrates
90 g Pesto (9 tbsp)
20 g Olive oil (2 tbsp)
40 g Arugula (2 handfuls)
4 g Dried oregano (1 tbsp)
4 g Black pepper (1 tsp)
400 g Cherry tomatoes (20 pieces)
Preparation:
Cook pasta according to package instructions. Dice meat, halve tomatoes. Peel and crush or finely chop garlic. Rub meat with oil and spices. Pre-fry in a pan, adding water if needed, and keep simmering until meat is tender. Mix pasta with pesto, tomatoes, and meat. Sprinkle with crumbled feta and garnish with arugula.
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5. Broccoli and Sun-Dried Tomato Risotto
⏱️ Preparation time: approx. 25 min
Ingredients: Per serving provides:
200 g Parboiled rice
563 kcal
100 g Onion (1 piece)
35g protein
20 g Olive oil (2 tbsp)
18g fat
2 pinches Salt
67g carbohydrates
1.5 g Black pepper (0.5 tsp)
500 g Broccoli (20 florets)
400 g Chicken breast
100 g Greek yogurt (5 tbsp)
240 g Sun-dried tomatoes in oil (12 pieces)
Preparation:
Dice meat, season with a bit of salt and pepper. Peel and dice onion. Heat oil in a pan and sauté onion. Add meat, cook on low heat, stirring occasionally, for 2 minutes. Pour 200 ml boiling water into the pan, add rice, stir occasionally. Add more boiling water as rice absorbs it. Repeat until rice and meat are almost tender. Add broccoli cut into small pieces, season. Add chopped sun-dried tomatoes and yogurt towards the end, wait for liquid to reduce. Mix everything. Season to taste.
💡 Tips
All recipes are calculated for 4 servings, perfect for a family of 4.
Remember, spices are approximate; feel free to season dishes to your liking.
If you want a quicker and simpler diet, consider cooking larger portions to last two days.
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