Meal plan for 7 days with Mambeno

Below are 7 days meal ideas for 2 adults and 2 children – freezer friendly so can portion up!

All from Mambeno!

What is Mambeno?

 

You can buy ingredients from the following supermarkets online or high street:

  • Tesco 
  • Sainsbury’s 
  • Asda
  • Morrisons 
  • Aldi
  • Co-op
  • Lidl 
  • Waitrose
  • Iceland
  • Ocado 

 

For price comparison go to www.mysupermarket.co.uk

 


Day one!

Fresh pasta with pepperoni, minute strips and creamy sauce

Ingredients

  • fresh pasta
  • 50 grams pepperoni
  • 1 onion
  • 1 clove garlic
  • 350 grams pork strips
  • 250 ml single cream
  • 1 tbsp gorgonzola cheese
  • 0.5 tbsp dried oregano
  • 1 cube vegetable stock
  • 200 grams edamame beans
  • 1 red bell pepper
  • salt
  • pepper
  • olive oil

About the recipe

Kitchen time 15 MIN

Waiting time 0 MIN

 

This is the quickest and easiest dish you can imagine! And although gorgonzola might not sound all that child-friendly it gives loads of flavour along with the pepperoni. And it’s definitely cause to celebrate that the meat only needs to cook for a couple of minutes. It doesn’t get any easier, for the days where things need to come together fast!

1. Cook the pasta according to the packet.

2. Cut the pepperoni into smaller pieces. Dice the onion, finely chop the garlic and cook both in a bit of olive oil on a pan along with the pepperoni, until everything has gotten a bit of colour. Add the pork strips and let cook for another few minutes.

3. Add cream, crumbled gorgonzola, oregano, crumbled vegetable stock cube and stir, until the gorgonzola and stock cube have dissolved into the sauce. Season with salt and pepper to taste.

4. Place the frozen edamame beans in a bowl and cover with boiling water. Leave to sit for five minutes, then drain the water. Rinse and cut the red bell pepper into sticks for snack veg.

5. Voila, the quickest, tastiest pasta dish!

Tip

If you have some leftover deli meat, like salami or ham, you can absolutely use that rather than pepperoni. If you have gorgonzola left over, you can use it on a warm roll to cure afternoon cravings.

 


Day two

BBQ salmon skewers with pineapple

Ingredients

  • wholegrain rice
  • 1 green bell pepper
  • 1 red bell pepper
  • 1 red onion or regular onion
  • 0.5 cucumber
  • 1 pineapple
  • 2 salmon fillet
  • barbecue marinade
  • 200 ml creme fraiche 18%
  • 1 tbsp sweet mustard
  • 1 bunchdill
  • wooden skewers
  • salt
  • pepper
  • baking parchment

About the recipe

Kitchen time 30 MIN 

Waiting time 15 MIN

 

If you struggle to get fish into your kids, try these BBQ salmon skewers with pineapple and bell peppers. They’re super tasty!

Directions

1. Preheat your oven to 200 degrees convection and boil the rice following the instructions on the packet.

2. Clean and rinse the peppers. Dice the green pepper and cut the red pepper into sticks for snack veggies. Quarter the onion and split it into layers. Rinse the cucumber and cut it into sticks for snack veggies. Peel the pineapple, remove the stem in the middle, and roughly dice it.

3. Remove the skin from the salmon and cut the fish into bite-sized chunks. Put salmon, pineapple, onion and pepper on the skewer in whatever order you see fit. Let the kids help you – it’s lovely!

4. Place the skewers on a baking tray with baking parchment and brush with barbecue marinade on all sides. Bake in the oven for approx. 15 minutes, until the salmon is cooked through. Alternatively you can grill the skewers – if the weather permits. Do remember to brush with plenty of oil so the salmon doesn’t stick.

5. Meanwhile, whip up a quick dressing of skyr, sweet mustard, and rinsed and chopped dill in a bowl. Add salt and pepper to taste.

6. Serve the tasty salmon skewers with rice, snack veggies and dill dip.

Tip

Fish is unfortunately one of the pricier goods. We’ve used two salmon fillets for two adults and two children – and supplemented with veggies, pineapple and rice to make up for it. If your lot is hungry, buy a bit more salmon – or use more veggies. Remember to adjust your shopping list. If you have leftover pineapple, use it in the kids’ packed lunch, as a topping for skyr or yoghurt, or in bites as an afternoon snack. You can buy the barbecue sauce ready at the supermarket – you’ll find it on the shelf next to ketchup etc., or on the shelf with grill spices.


Day Three

Chicken drumsticks with ratatouille

Ingredients

Freezer friendly

  • 1 aubergine
  • 6 chicken drumsticks
  • 1 onion
  • 1 clovegarlic
  • 1 courgette
  • 1 tbsp dried oregano
  • 1 can chopped tomatoes
  • sea salt
  • pepper
  • olive oil

About the recipe

Kitchen time 40 MIN

Waiting time 0 MIN

 

It makes for a super easy dinner for children and parents alike. Here served them with a yummy ratatouille. 

Directions

1. Preheat your oven to 225 degrees convection. Rinse the aubergine and roughly dice it. Pop it in a sieve and sprinkle with a good handful of sea salt. Leave the aubergine off to the side while you finish up the rest – and don’t worry, the salt will be getting rinsed off later. Salt just makes the aubergine soft and scrumptious when cooked!

2. Pop the drumsticks in a baking tray oiled with some olive oil or covered with a sheet of baking parchment. Drizzle the drumsticks with some olive oil and season with salt and pepper and whatever spices you fancy, if any. We suggest oregano or paprika, if you have some about. Put a dash of water in the tray to keep the drumsticks from burning.

3. Cook the drumsticks in the oven for approx. 30 minutes, until cooked through. Or chuck them on the grill if the weather permits.

4. Finely chop onion and garlic, rinse and roughly dice the courgette. Cook onion and garlic for a few minutes with a bit of olive oil in a pot. Add courgette, oregano and chopped tomatoes and stir well. Rinse the salt off the aubergine and add them in to the pot. Stir well, pop a lit on the pot and reduce the heat.

5. Let the ratatouille simmer for about 15 minutes, until the drumsticks are cooked through. The longer you allow the ratatouille to simmer, the softer the veggies will be. Finally, add salt and pepper to taste, just to make sure it’s perfect. Serve the drumsticks with your delicious ratatouille. 

Tip

If your kids are like mine and aren’t as big fans of ratatouille as the Little Chef from the film of the same name, then cook a bit of wholegrain rice, wholewheat pasta, or toast a piece of wholegrain bread, pop on some cream cheese and serve as a side.

 


Day four

Grilled sausages with easy chickpea salad and corn cobs

Ingredients

  • 2 red bell pepper
  • 2 corn cob
  • 8 grill sausage
  • 30 grams sunflower seeds
  • 400 grams chickpeas
  • 0.5 cucumber
  • 75 grams red pesto
  • 0.5 bunch fresh basil
  • salt
  • pepper
  • ketchup
  • butter

About the recipe

Kitchen time 30 MIN
Waiting time 0 MIN
Yay, dinner on the grill (or the pan, if the weather isn’t on our side..)! Grill sausages served with warm corn cobs and a tasty chickpea salad with grilled bell peppers, cucumber, basil and sunflower seeds mixed with red pesto. And if the kids aren’t yet veteran salad eaters, then serve everything in small bowls rather than mixing everything together.

Directions

1. Clean and rinse the peppers and cut them into quarters. Brush with a bit of oil on all sides and pop them on the grill, until they’re soft and have gotten a nice bit of colour. Or you can bake them in the oven at 220 degrees fan-assisted, for about 10-15 minutes. Let cool on a plate and set aside.

2. Cut off the ends of the corn cobs and remove the leaves and those pain in the neck hairs (who came up with those anyway??) Cut the cobs into smaller pieces and boil for 5-10 minutes in a pot of salted water. If you like, you can chuck them on the grill quickly before serving, to give them a bit of colour and a lovely sear.

3. Throw the sausages on the grill or on a pan with a bit of oil, until browned on both sides. If you like, you can prick them with a fork to avoid them bursting while grilling. But hey! Grill sausages are allowed to be a bit rustic around the edges!

4. Roast sunflower seeds on a fry pan and let them cool off on a plate. Drain the water from the chickpeas and pop them into a bowl. Cut the grilled peppers into smaller pieces. Rinse and dice the cucumber. Finely chop the basil. Mix everything with the chickpeas and red pesto in the bowl. Season to taste with salt and pepper.

5. Serve the sausages with ketchup and whatever other dips the family likes – and of course cold butter for the corn cobs.

 


Day five

Meatloaf with chicken and root vegetables

Ingredients

  • 800 grams potatoes
  • 300 grams carrots
  • 0.5 tbspdried oregano- or thyme
  • 1 onion
  • 1 clovegarlic
  • 1 bunchparsley
  • 800 gramschicken mince
  • 2 egg
  • 100 ml creme fraiche 18%
  • 3 tbsp plain flour
  • 1.5 tspsalt
  • 150 grams bacon slices
  • 1 bunch green asparagus
  • lettuce of your choice
  • 0.5 watermelon
  • 1 lemon
  • 1 cubechicken stock
  • 250 ml single cream
  • olive oil
  • acacia honey
  • pepper
Kitchen time 25 MIN
Waiting time 35 MIN
This recipe uses chicken mince with plenty of parsley. The meatloaf gives off a load of juices, which can make a brilliant sauce. This recipe uses roast potatoes and carrots on the side. 

Directions

1. Preheat your oven to 200 degrees convection. Peel potatoes and carrots and cut into bite-sized slices. Coat with oil and seasoning in an ovensafe tray. Pop the tray in the oven and bake for about 45 minutes, until the veggies are crisp. Remember to turn them.

2. Finely chop onion, garlic and rinsed parsley in a mini chopper or food processor. Mix with the chicken mince, egg, creme fraiche, plain flour, salt and pepper. Mix everything well, until you’ve got a firm farce. Add a bit more flour, if the farce is too moist. If you’re unsure of the seasoning, you can cook a little test-meatball on a pan to check.

3. Oil an ovensafe tray with some olive oil and shape an oblong meatloaf from the farce in the tray. Top the meatloaf with bacon slices, so it covers all of the meat. If needed, you can halve the slices or tuck the ends of the bacon under the loaf. Pop the tray into the oven with the root veg and cook for about 40 minutes, until the bacon is golden and the farce cooked through.

4. Snap off the bottom bit of the asparagus and bin it. Chop the top bit into smaller chunks. Rinse the lettuce and dice the watermelon. Toss melon and asparagus with the lettuce, and whip up a quick dressing of olive oil, lemon juice and honey – seasoned with salt and pepper.

5. Drain the cooking juices from the tray into a pot. Bring to the boil and add crumbled chicken stock. Add single cream and season with salt and pepper, and optionally a bit of lemon and honey. If the sauce is too thin, thicken it with some corn flour stirred out in a mug of water. 

Tip

This recipe makes for a good-sized load, so if you’re a few extra mouths at the table, there’ll still be plenty for everyone. Otherwise, you can easily save the leftovers for lunch tomorrow. If you have pine nuts, pumpkin seeds, almonds or sunflower seeds knocking about, lightly roast them on a pan and use them as topping on the salad.

Ingredients

  • 800 grams potatoes
  • 300 grams carrots
  • 0.5 tbsp dried oregano- or thyme
  • 1 onion
  • 1 clove garlic
  • 1 bunch parsley
  • 800 grams chicken mince
  • 2 egg
  • 100 ml creme fraiche 18%
  • 3 tbsp plain flour
  • 1.5 tsp salt
  • 150 grams bacon slices
  • 1 bunch green asparagus
  • lettuce of your choice
  • 0.5 watermelon
  • 1 lemon
  • 1 cube chicken stock
  • 250 ml single cream
  • olive oil
  • acacia honey
  • pepper

About the recipe

Kitchen time 25 MIN
Waiting time 35 MIN
This recipe uses chicken mince with plenty of parsley. The meatloaf gives off a load of juices, which make a brilliant sauce. This recipe uses roast potatoes and carrots on the side. If you have fresh beets in the house, these are great too.

Directions

1. Preheat your oven to 200 degrees convection. Peel potatoes and carrots and cut into bite-sized slices. Coat with oil and seasoning in an ovensafe tray. Pop the tray in the oven and bake for about 45 minutes, until the veggies are crisp. Remember to turn them.

2. Finely chop onion, garlic and rinsed parsley in a mini chopper or food processor. Mix with the chicken mince, egg, creme fraiche, plain flour, salt and pepper. Mix everything well, until you’ve got a firm farce. Add a bit more flour, if the farce is too moist. If you’re unsure of the seasoning, you can cook a little test-meatball on a pan to check.

3. Oil an ovensafe tray with some olive oil and shape an oblong meatloaf from the farce in the tray. Top the meatloaf with bacon slices, so it covers all of the meat. If needed, you can halve the slices or tuck the ends of the bacon under the loaf. Pop the tray into the oven with the root veg and cook for about 40 minutes, until the bacon is golden and the farce cooked through.

4. Snap off the bottom bit of the asparagus and bin it. Chop the top bit into smaller chunks. Rinse the lettuce and dice the watermelon. Toss melon and asparagus with the lettuce, and whip up a quick dressing of olive oil, lemon juice and honey – seasoned with salt and pepper.

5. Drain the cooking juices from the tray into a pot. Bring to the boil and add crumbled chicken stock. Add single cream and season with salt and pepper, and optionally a bit of lemon and honey. If the sauce is too thin, thicken it with some corn flour stirred out in a mug of water.

Tip

This recipe makes for a good-sized load, so if you’re a few extra mouths at the table, there’ll still be plenty for everyone. Otherwise, you can easily save the leftovers for lunch tomorrow. If you have pine nuts, pumpkin seeds, almonds or sunflower seeds knocking about, lightly roast them on a pan and use them as topping on the salad.

 


 

Day six

Burger with quick pulled pork

Ingredients

  • 4 pork chops
  • 1 onion
  • 200 ml ketchup
  • 2 tbsp brown sugar
  • 25 ml vinegar
  • 0.5 tbsp all purpose seasoning
  • 4 burger buns
  • 300 grams carrots
  • 0.5 cucumber
  • lettuce of your choice
  • 25 grams sliced cheese
  • 4 tomato
  • olive oil
  • salt
  • pepper

About the recipe

Kitchen time 35 MIN

Waiting time 0 MIN

 

Pulled pork is an absolutely delicious American classic. The only problem is, that the proper version takes about a million years to make. So we’ve done a bit of cheating and made our own super quick version.

Directions

1. Cook the pork chops in olive oil and cut them into paper thin strips with your biggest sword-like ninja knife. Remember to mind your fingers!

2. Finely chop the onion and cook in some olive oil on medium heat until it browns. Add ketchup, sugar, vinegar and all purpose seasoning and stir well. Now add the pork strips to your marinade. Let the meat and marinade simmer while stirring for about 5 minutes, or until the marinade is cooked down enough to start sticking to the meat. Be careful not to reduce it too much, as it’ll make the meat less amazing and juicy. Season with salt and pepper.

3. Warm the burger buns in the oven or on a toaster. Cut the peeled carrot and cucumber into sticks for snack veggies and serve alongside the burger buns filled with lettuce, pulled pork, and topped with sliced cheese and tomatoes.

Tip

You can absolutely buy grated cheese at the supermarket, but it’s much cheaper to buy a solid piece of cheese and grate it at home, cut into cheese sticks for the kids’ lunch, and cut a few slices off for a nice afternoon toastie. And that keeps those nasty E-numbers off your dinner table!

 


 

Day seven

Easy oven baked orange chicken

Ingredients

  • 400 grams carrots
  • 500 grams potatoes
  • 1 onion
  • 2 clove garlic
  • 2 organic orange
  • 50 grams butter- softened
  • 1 whole chicken
  • 100 ml water
  • olive oil
  • sea salt
  • pepper

About the recipe

Kitchen time 20 MIN

Waiting time  60+ MIN

 

This roast chicken is super tasty, with a mild and yummy hint of orange. And it’s super easy to make, as it mostly just minds itself in the oven along with potatoes and carrots. The recipe is intended for two days. E

Directions

1. Preheat the oven to 225 degrees convection. Peel the carrots. Scrub and wash the potatoes – or just peel them, if they’re tricky to get clean. Roughly dice both carrot and potatoes. Finely chop the onion and half of the garlic, and mix in with the carrots and potatoes in an oven-safe pan.

2. Rinse the orange and zest it on the fine side of a grater. Press or finely chop the remaining garlic, and mix it in with the softened butter and orange zest. Now halve the orange and squeeze the juice over the potatoes. Save what’s left of the orange.

3. Clean the chicken and pat it dry with kitchen roll. Mix sea salt with a bit of pepper in a cup and rub the mix over the chicken, both inside and outside. Stuff the orange wedges inside the chicken.

4. Pop the birdy on top of the veggies, and work your index finger in between the skin and breastmeat, to make a pocket all the way down both breasts. Fill the pockets with plenty of the butter/orange mix and spread it thoroughly so it covers the whole breast. Rub the outside of the chicken with what’s left of the mix.

5. Pour the water into the bottom of the pan and pop it in the oven. Roast the chicken for 10 minutes at 225 degrees. Turn the oven down to 200 and roast for another 50-60 minutes. Once the juices run clear and the meat is white rather than pink, birdy is done! If you want a bit of extra colour in the skin, crank the oven back up to 225 for the last 10-15 minutes or give the bird a run on the grill setting. Remember to keep an eye on it!

6. Take the pan out of the oven, flip the chicken up and pour the rest of the juices over the potatoes. If you want more colour in your spuds, just pop them under the grill while you part the chicken. Serve with the yummy veggies and roasting juices and enjoy!

 


 

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30 thoughts on “Meal plan for 7 days with Mambeno

Add yours

  1. Beautifully clear.Thank you
    We don’t eat cows milk dairy but I will try the others.
    What are the defrosting times for the ratatouille/ Orange chicken recipe please ?
    #MixitUp

    Liked by 1 person

  2. Some great meal plans and ideas for me in the summer holidays here. Can’t wait to try the chicken drumsticks with ratatouille. Thanks for sharing x #MixItUp

    Liked by 1 person

  3. sounds yummy. if i wasn’t keto, I would totally hop on this plan. we love meal prepping for the week as it makes so much less hassle to deal with later on and keeps the kitchen from having to be cleaned 84 times a day.

    #mixitup

    Liked by 1 person

      1. It’s a great idea, I do milk wrap for a couple of days because I try to eat clean and have healthy options in the fridge at all times. I want a specific plan, but for my daughter I’m making healthy casseroles that she can easily heat up on the go. But freezing is really smart

        Liked by 1 person

      2. I totally need to review before I hit send on audio text 🙂 what I’m doing to mix it up with casseroles is 2 make sure that they’re totally different kinds of food. Like one time I did Mexican this week, another time a cheesy chicken casserole, and tomorrow I’m going to do some type of Asian dish. At least I hope that stops the monotony:-)

        Liked by 1 person

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