Family Friendly Meal Plan for 4

October 4, 2021emmaFavorite5
Blog post

Monday: Fish Burgers

Tuesday:  Chicken, Leek, Mushroom & Bacon Fettuccine
Wednesday: Egg Foo Young
Thursday: Curried Sausages
Friday: Pumpkin & Leek Quiche

A good all-round family meal plan with all the favorites

Shopping List:

Pepper & Me: Man Grind, Wok Sauce, Tandoori paste, Lemon & Herb Crumb, Tartare Sauce, Italian Stallion, Mother Dukkah
Pantry staples: Olive oil, Vegetable oil, Brown Sugar, Beef stock, Rice, Eggs x 12, Butter, chutney, mustard powder
Dry Goods: 4 x Buns, 250g Fettuccine
Chilled goods: Cream 300ml, Cream Cheese 150g, Feta 50g, Pastry 3 sheets, streaky bacon 150g, Parmesan cheese 50g, frozen peas 3/4 c
Meat: Boneless and Skinless chicken breast 800gm, Whitefish fillets x 4, 150g Prawns (frozen or precooked) 6-8 sausages
Vegetables: 2 x Leeks, Pumpkin, half,  Onions x 2, Iceberg lettuce or other greens, Mushrooms 100g, 1 carrot, bean sprouts, bag. Potatoes to mash if using for Curried Sausages

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Fish burgers
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Course: Main Course
Servings: 4 Burgers
Author: VJ cooks
Crispy fish
  • 4 white fish fillets
  • 3 Tbsp flour
  • 1 egg
  • 1 cup lemon and herb crumb 50g
  • 1 Tbsp oil
  • 1 Tbsp butter
  • 1/2 c Tartar sauce
  • 4 ciabatta buns
  • ¼ iceburg lettuce shredded
  1. Put fish fillets and flour into a bag and shake until coated. Crack in the egg and shake again.
  2. Sprinkle the lemon and herb crumb onto a plate then season with man grind. Coat fish with crumb mixture on both sides.

  3. Heat oil and butter in a large frying pan then cook fish on both sides until golden and fish is cooked through.
  4. To make the tartare, mix together mayo, capers, gherkins, spring onion and the juice of half the lemon.
  5. Cut buns in half and grill or toast until warm. Spread tartare on base of bun and top with lettuce, fish and a squeeze of lemon then the top of the bun.


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Chicken, Leek, Mushroom and Bacon Fettuccine
Total Time
30 mins
Servings: 4
Author: emma
  • 400 g chicken breast
  • 150 g streaky bacon
  • 100 g mushrooms
  • 1 leek
  • 2 tbsp butter
  • 100 g cream cheese
  • 1 cup cream
  • 1 tbsp Italian Stallion
  • 50 g parmesan
  • Man Grind
  • 250 g fettuccine
  1. Bring a large pot of salted water to the boil and cook fettuccine

  2. Cut bacon into small strips and finely slice leek. Saute in butter over a medium high heat for 5 minutes

  3. Slice mushrooms and dice chicken breast. Add to the leeks and bacon with Italian Stallion

  4. Add cream cheese and cream

  5. Simmer over a medium low heat for 5 minutes, season well with Man Grind. if you have cracked black pepper a good grind of that is a delicious addition.

  6. Reserve 1 cup of the pasta cooking water before draining 

  7. Add the drained pasta to the sauce and toss through, add about half the reserved pasta water to the pan. This helps to make the sauce velvety and nicely emulsified 

  8. Add a good amount of grated parmesan, about 50g. Toss everything together. Allow to sit for a 2-3 minutes before serving.

Recipe Notes

For a gluten free option use GF Pasta.

For a keto option, omit the step about pasta water and add Zoodles to the creamy sauce and serve


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Egg Foo Young
Servings: 4
Author: emma
  • 6 large eggs (use 8 eggs if they are on the smaller size)
  • 1/4 cup vegetable oil
  • 1 tbsp oil
  • 400 g boneless, skinless chicken thighs
  • 150 g cooked prawns
  • 1/2 tsp white pepper
  • 2 tbsp corn flour
  • 2 tbsp Wok Sauce
  • 1 onion, sliced
  • 1 carrot, cut into thin matchsticks
  • 1 cup bean sprouts
  • 3/4 cup frozen peas
  • 2 spring onion, sliced
  • 1.5 cup long grain white rice
  1. Cook white rice as per normal cooking methods

  2. Season with Man Grind and pan fry thinly sliced chicken thighs for 6-8 minutes until cooked, toss through some chopped cooked prawns. Set aside

  3. Crack all of the eggs into a large bowl, add cornflour, white pepper, 1 tbsp oil and wok sauce and whisk until all the cornflour is incorporated and all the egg white is broken up. You want a smooth mixture with no strings of egg white. Set aside

  4. Prepare all of your vegetables. 

  5. Fold the vegetables and meat to the egg mixture.

  6. Heat a large fry pan to a high heat, the pan needs to be very hot to get the puffed up egg effect. I used a wok but for a standard fry pan I recommend cooking in two batches or in four and making individual Egg Foo Young. 

  7. Add 1/4 cup of vegetable oil to the pan and heat till shimmering. Pour in your mixture and see the egg begin to puff up around the edges. In contrast to a western omelette you gently pull from the center outwards rather than pushing the sides in. You are wanting to avoid scrambled egg, egg foo young doesn't need to be moved too much and you want golden brown colouring on the eggs. 

  8. It is near impossible to flip the whole egg foo young so the best technique is to divide into quarters and flip each section to brown the other side. 

  9. When all the egg is set, serve on a bed of white rice. For an optional extra you can warm 1/2 cup of wok sauce and thicken with 1/2 tsp of cornflour to drizzle on top.

Recipe Notes

If you are nervous about the egg foo young technique there are lots of youtube videos showing how it is cooked.

This is a great way to use up leftovers, you could use sliced steak, cooked chicken, pork. Anything works!


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Curried Sausages | The Style Aesthetic

Retro and rich curried sausages, spiced with tandoori is a easy hearty family meal.

Course: Dinner
Keyword: Dinner, Man Grind, Sausages, tandoori
Author: Jules Cavanagh
  1. Prepare the potatoes or rice to cook.
  2. Heat a fry pan with olive oil, prick the sausages with a fork.
  3. Fry the sausages in the oil turning, once browned.
  4. Once the sausages are mostly cooked (don’t worry if they are not cooked through, they just need to be cooked enough to slice them up) remove from the pan and slice into pieces, place sausage pieces aside.
  5. Add the onions in the pan and cook until soft and starting to brown.
  6. Stir in all the remaining ingredients except the sausages and potatoes/rice, gently simmer over low heat until the sauce starts thickening up
  7. Add in the sausages and simmer for another 10 minutes
  8. Taste and adjust any seasonings you prefer before serving.
  9. Serve with potatoes/rice and vegetables with a sprinkling of parsley


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Pumpkin and Leek Quiche
Author: emma
  • 3 sheets savoury shortcrust pastry
  • 2 cups diced pumpkin
  • 1 leek
  • Man Grind
  • olive oil
  • 50 g feta
  • 5 eggs
  • 1/3 cup cream
  • Mother Dukkah to sprinkle
  1. Preheat oven to 180C Fan Bake

  2. Cut pumpkin into small cubes, drizzle with a little olive oil and season with Man Grind. Bake for 15 minutes until fork tender

  3. Saute leek in a drizzle of olive oil for about 5 minutes until softened and lightly brown

  4. To prepare the pastry case of the quiche, line your quiche tin with the defrosted pastry, prick the bottom multiple times with a fork. Cut strips of pastry to patch up any pieces that don't quite fit the tin. We made 4 large individual quiches (we intended to make one large but misplaced the bottom of our quiche tin)

    Line the pastry case or cases with baking paper and fill with a little rice, beans, or pastry weights to blind bake the pastry. We have a container of blind baking rice that we reuse for this purpose only. It is critical that you line the pastry with baking paper. DO NOT pour rice ontop of the pastry and bake.

    Pop the tin in the oven and bake for about 15 minutes to blind bake

  5. Remove the pastry from the oven and carefully remove the baking paper and rice. Keep the pastry in its tin still 

  6. Layer the leeks in the bottom of the pastry case or case

  7. Add diced roasted pumpkin

  8. In a bowl whisk together eggs and cream, season with a little Man Grind. Pour into the quiche

  9. Crumble over feta and sprinkle with a little Mother Dukkah.

    Bake for about 20 minutes or until the egg is set in the middle.

    Serve with a side salad and your favorite relish 

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