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14-Day Meal Plan for Weight Loss and Balanced Nutrition

Using a weekly Meal Plan takes the drama out of midweek dinners. Stay balanced, save money and save your sanity!

A collage of the 5 recipes included in meal plan 14.

This is the fourteenth weekly meal plan I’m sharing across Instagram, Facebook and TikTok, and I’ve collected all the details here so you have everything in one place. Look out for recipe videos posted each night this week so you can cook along.

For reference, I shopped for this Meal Plan in September 2022 at Tesco for £35.14.

Why use a meal plan?

⭐️ Knowing exactly what to buy reduces food waste and saves you money.

⭐️ Having a plan for dinner each night removes the mental load of “what’s for dinner?” every evening.

The printable shopping list is available as a PDF for easy printing.

You can find more Meal Plans here:

Meal Plan 10 – All 10 minute meals!
Meal Plan 11 – £1 Meals
Meal Plan 12 – One Pot Meals

Some tips:

➡️ Check the shopping list for items you already have in your cupboard to avoid unnecessary purchases.

➡️ Consider doubling recipes that freeze well so you have an extra meal ready another day.

➡️ Omit ingredients for meals you don’t want to cook.

➡️ The shopping list lists budget-friendly versions of ingredients. Choose higher-welfare or specialty versions if you prefer—adjust to your tastes and budget.

The recipes:

Dinner 1

⭐️ I used a pack of small wraps but large wraps work just as well.

⭐️ This is a complete meal with vegetables, carbs and protein. If you want more, serve with tortilla chips or potato wedges.

Looking down on a oven dish filled with Mexican beef with sweetcorn and beans, topped with tortillas and cheese, with a spoon dishing out.

Mexican Lasagne {Tortilla Bake}

Say hello to Mexican Lasagne. A tasty chilli with beans and vegetables, layered with tortillas and cheese and baked until golden and slightly crunchy. It might not be a traditional lasagne, but it’s a delicious, quick and easy family dinner.

View Recipe

Dinner 2

⭐️ You can use shop-bought breadcrumbs or make your own from stale bread.

⭐️ We used Grana Padano instead of Parmesan to keep costs down.

⭐️ Serve this with the coleslaw made for the prawn tacos recipe: use half the cabbage and one red onion, and make half of the prawn tacos dressing.

⭐️ For the chips: 1kg potatoes, 2 tbsp oil, 2 tsp salt, 2 tsp garlic granules

  1. Preheat oven to 200°C and cut potatoes into chips (peeling is optional).
  2. Toss chips in oil, salt and garlic granules and spread in a single layer on a baking sheet.
  3. Bake 45–60 minutes depending on chip size, turning once for even browning.
Coated golden homemade chicken nuggets in a baking dish with two pots of dips at the side.

Homemade Chicken Nuggets

Succulent bite-sized chicken pieces with a cheesy, golden crispy coating. These fast-food-style homemade Chicken Nuggets are simple to make and are perfect for family dinners or as part of a party spread.

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Dinner 3

⭐️ This is a complete meal with vegetables, carbs and protein, but add extra veg if you like.

Cowboy Pie straight out of the oven. Sausage and beans topped with mash.

Cowboy Pie {Mash-Topped Sausage & Beans}

Sausages and beans under a layer of buttery, cheesy mashed potato — a classic comfort dish. This hearty Cowboy Pie is simple to make and loved by kids and adults alike.

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Dinner 4

⭐️ I used fresh spinach, but frozen spinach works if you prefer.

A dish with cooked Spinach and Ricotta Pasta Bake, topped with cheese, ready to be served.

Spinach and Ricotta Pasta Bake Recipe

This Spinach and Ricotta Pasta Bake is quick and easy, packed with cheese flavour and on the table in under 30 minutes without needing to make a sauce from scratch.

View Recipe

Dinner 5

⭐️ This is a complete meal with vegetables, carbs and protein. Serve with extra tortilla chips or potato wedges if you’re extra hungry.

How to make Prawn Tacos with lime and cajun.

Prawn Tacos {with Zesty Dressing}

These easy Cajun Prawn Tacos are bright and fresh with a zesty lime dressing and homemade coleslaw — a light but satisfying meal.

View Recipe

Quick reminder: the printable shopping list is linked above for easy printing.

If you’ve found this useful, let’s be friends on Instagram @tamingtwins