7-day family meal plan for good health

Sadly, we can't do many things we are used to due to the current situation but we can still eat healthily and enjoy it. It's always a good idea to try and be and stay as healthy as possible -  for ourselves and our families.


A lot of us are worried, and that’s natural and understandable, and the food we eat will affect our health, emotions, cravings and our decisions.

For example, eating a lot of biscuits in one sitting will create that sugar high and make you feel good for 20 minutes or so. Then it will take you crashing down and feeling low. Ultimately you will crave that high again, and want more of those biscuits. It’s a vicious cycle that a lot of us get caught up in.

You can get a very similar amount of neurotransmitters by doing a 15-minute brisk walk, yoga or listening to a couple of your favourite songs.

That high feeling (the dopamine rush) the biscuits or other foods give you, is not coming from the biscuits themselves. Your body produces those dopamines, those feel-good neurotransmitters.

You can get a very similar amount of neurotransmitters by doing a 15-minute brisk walk, yoga or listening to a couple of your favourite songs - dancing to those songs is even better. I know this is an interesting thought for many readers, but it’s true.

Also, we love our less healthy foods, and eating it occasionally is fine. But not four or more times a week and getting into unhealthy habits. We eat a lot of these unhealthy foods due to habits we have learned (created) over the years. The good news is, if you can learn a habit, you can also un-learn it. 

Feeding your body for good health and well-being

80% of how we feel and look is down to the food we eat. True!

You’ll get vitamin C for your immune systems from foods like oranges, lemons and even broccoli. You can get all of your omega-3s for your brain to prevent low moods and even depression from fish; salmon, mackerel and others. Also, from nuts and seeds like walnuts and flaxseed.

Magnesium, important to calm the nerves (super helpful with homeschooling) is found in spinach, wholemeal bread, nuts and dark chocolate.

Please note all these vitamins and minerals are not coming from air or water, but from the food, you eat. We are what we eat. Fact.

Hopefully, my 7-day healthy family meal plan will help you with your food choices and give you some new recipes to make for the whole family - so you can get all those vitamins and minerals you need right now. All the recipes are easy to do and take 30 minutes or less.

Note: Having fab recipes is great -  but making the list, shopping for ingredients and making those recipes is the first step to good health. Failing to prepare is preparing to fail. 

There are some fussy children out there, but try and make the recipes and see what happens. A lot of the time we assume things like, "Oh my kids won’t eat that," but we don’t know unless we cook it…also kids taste buds change fast! 

My suggestion: choose recipes that you like, print them, put them on your shopping list, buy the ingredients, make and enjoy them knowing that you and the family are eating healthy.

With love and empowerment,


The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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Sutton, Surrey, SM1
Written by Angelika Cutuk-Short, MSc Functional Nutritionist / Hormone and Weight specialist
Sutton, Surrey, SM1

Angelika has a masters in nutrition and is a qualified NLP mindset coach. She is a specialist in weight loss management. She combines nutritional science with motivational coaching to change her client's mindset and bad food habits so they can lose weight for good, feel sexy, more body confident and finally fit those favourite jeans.

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