A Functional Medicine Family Meal Plan for Busy Mums

Every parent knows the late-afternoon panic of wondering what to put on the table. After a long day of work, school, and activities, the last thing you want is a battle over dinner or a reliance on takeaway. Planning meals in advance is one of the simplest ways to bring calm to family life. From a functional medicine perspective, it is also a way to make sure your family is consistently getting the nutrients they need to stay energised, focused, and resilient. With just a little preparation, family dinners can become easier, healthier, and even enjoyable.

Why Planning Matters

When life is busy, the last thing you want to do at 6pm is wonder what to cook. Without a plan, it is easy to fall back on quick processed meals, takeaways, or repetitive options that leave you and your family undernourished. Planning ahead not only reduces stress, it also helps ensure your children are getting the nutrients they need for growth, learning, and energy.

Functional medicine looks at meals not only as fuel but as signals to the body. Food can calm inflammation, stabilise blood sugar, and support immune health. When planning for a family, the goal is to build meals that are balanced and adaptable, so everyone feels satisfied.

The Structure of a Balanced Family Dinner

• Protein: Chicken, fish, beef, eggs, legumes, or tofu to support growth and repair.

• Fibre-rich carbohydrates: Sweet potatoes, brown rice, quinoa, or wholegrain pasta for steady energy.

• Colourful vegetables: At least two different colours on the plate to maximise antioxidants and micronutrients.

• Healthy fats: Olive oil, avocado, nuts, and seeds to support brain health and satiety.

Tips to Make It Work in Real Life

• Batch cook once or twice a week: Roast extra vegetables or cook a double portion of grains to save time.

• Get children involved: Even young children can wash vegetables or stir a sauce. This increases their willingness to try new foods.

• Freeze portions: A portion of curry or soup in the freezer can save you on the busiest days.

• Use theme nights: For example, “pasta night” or “stir-fry night” to reduce decision fatigue.

Beyond the Meal Itself

Family meals are not only about nutrients. Sitting together strengthens bonds, provides children with a sense of security, and models healthy eating habits. Even if the meal is simple, the ritual of eating together has lasting impact on both physical and emotional wellbeing.

One-Week Family Dinner Plan - Summary (See Full Recipes Below!)

Monday

Grilled chicken with roasted sweet potatoes and steamed broccoli. Double the chicken to use in Tuesday’s wraps.

Tuesday

Wholegrain wraps with leftover chicken, hummus, grated carrots, and spinach. Serve with a side salad.

Wednesday

Baked salmon with lemon and dill, served with quinoa and roasted courgettes. For children who prefer milder flavours, keep a portion plain.

Thursday

Beef stir-fry with peppers, onions, and broccoli over brown rice. Add cashews for extra crunch and healthy fats.

Friday

Homemade turkey burgers with sweet potato wedges and cucumber salad. Let children help shape the patties to make them more engaged.

Saturday

Chickpea and spinach curry with basmati rice and yoghurt. A warming dish that can be made in bulk for leftovers.

Sunday

Roast chicken with carrots, parsnips, and potatoes. Use leftovers in sandwiches or soups for the week ahead.

Full Recipes

Monday: Grilled Chicken with Roasted Sweet Potatoes and Steamed Broccoli

Ingredients (serves 4, with extra chicken for Tuesday)

• 6 chicken breasts or thighs

• 3 tbsp olive oil

• 2 tsp paprika

• 2 tsp garlic powder

• 2 large sweet potatoes, cut into wedges

• 2 tbsp olive oil for roasting

• 1 head broccoli, cut into florets

• Sea salt and black pepper

Method

1. Preheat the oven to 200°C.

2. Place sweet potato wedges on a baking tray, drizzle with olive oil, season with salt and pepper, and roast for 25–30 minutes until golden.

3. Rub chicken with olive oil, paprika, garlic, salt, and pepper. Grill or pan-fry on medium-high heat for 6–7 minutes each side, or until cooked through.

4. Steam broccoli for 5–6 minutes until just tender but still bright green.

5. Serve, keeping 2 extra chicken breasts aside for Tuesday’s wraps.

   
   

Tuesday: Wholegrain Wraps with Chicken, Hummus, Carrots, and Spinach

Ingredients (serves 4)

• 4 wholegrain wraps

• Leftover grilled chicken (from Monday), sliced

• 4 tbsp hummus

• 2 carrots, grated

• 2 large handfuls baby spinach

• Olive oil and lemon juice for a simple side salad

Method

1. Warm wraps slightly in a dry pan or oven.

2. Spread each with hummus, then layer with spinach, chicken slices, and grated carrot.

3. Roll up tightly and slice in half.

4. Serve with a simple side salad of mixed leaves dressed with olive oil and lemon juice.

   
   

Wednesday: Baked Salmon with Lemon and Dill, Quinoa, and Roasted Courgettes

Ingredients (serves 4)

• 4 salmon fillets

• 1 lemon, thinly sliced

• Fresh dill sprigs

• 2 tbsp olive oil

• 200g quinoa

• 2 courgettes, sliced into rounds

• 1 tbsp olive oil for roasting

• Sea salt and black pepper

Method

1. Preheat oven to 180°C. Place salmon fillets on a baking tray, drizzle with olive oil, season, and top with lemon slices and dill. Bake for 15–20 minutes.

2. Rinse quinoa and cook according to packet instructions (usually simmer for 15 minutes). Fluff with a fork.

3. Place courgette slices on a baking tray, drizzle with olive oil, season, and roast for 20 minutes until golden.

4. Serve salmon with quinoa and roasted courgettes. Keep one portion of salmon plain for children if needed.

   
   

Thursday: Beef Stir-Fry with Peppers, Onions, Broccoli, and Brown Rice

Ingredients (serves 4)

• 400g lean beef strips

• 2 tbsp tamari or soy sauce (gluten-free if needed)

• 2 garlic cloves, crushed

• 1 red pepper, sliced

• 1 yellow pepper, sliced

• 1 onion, sliced

• 1 head broccoli, cut into florets

• 2 tbsp sesame or olive oil

• 100g cashews

• 250g brown rice

Method

1. Cook brown rice according to packet instructions.

2. Heat oil in a wok or large pan. Add garlic, onion, and peppers. Stir-fry for 3–4 minutes.

3. Add beef strips and stir-fry for 5–6 minutes until browned.

4. Add broccoli and tamari. Stir-fry for another 4–5 minutes until vegetables are tender but crisp.

5. Stir through cashews before serving over rice.

Friday: Homemade Turkey Burgers with Sweet Potato Wedges and Cucumber Salad

Ingredients (serves 4)

• 500g turkey mince

• 1 egg

• 1 garlic clove, minced

• 1 tbsp chopped parsley

• 2 large sweet potatoes, cut into wedges

• 2 tbsp olive oil

• 1 cucumber, sliced

• 1 tbsp olive oil and 1 tbsp apple cider vinegar for salad

• Sea salt and black pepper

Method

1. Preheat oven to 200°C. Place sweet potato wedges on a tray, drizzle with olive oil, season, and roast for 25–30 minutes.

2. In a bowl, combine turkey mince, egg, garlic, parsley, salt, and pepper. Shape into 4–6 patties.

3. Cook burgers in a pan or under the grill for 5–6 minutes each side until fully cooked.

4. Toss cucumber slices with olive oil and apple cider vinegar for a quick salad.

5. Serve burgers with sweet potato wedges and cucumber salad.

Saturday:

Ingredients (serves 4–6)

• 2 cans chickpeas, drained

• 1 onion, finely chopped

• 2 garlic cloves, crushed

• 1 tbsp fresh ginger, grated

• 1 can chopped tomatoes

• 200g spinach

• 1 can coconut milk

• 2 tbsp curry powder or garam masala

• 1 tbsp olive oil

• 300g basmati rice

• Natural yoghurt to serve

Method

1. Cook basmati rice according to packet instructions.

2. Heat oil in a pan. Sauté onion, garlic, and ginger for 5 minutes until softened.

3. Add curry powder and stir for 1 minute.

4. Add chickpeas, chopped tomatoes, and coconut milk. Simmer for 15–20 minutes.

5. Stir in spinach just before serving until wilted.

6. Serve with basmati rice and a spoonful of yoghurt.

Sunday: Roast Chicken with Carrots, Parsnips, and Potatoes

Ingredients (serves 4–6 with leftovers)

• 1 whole chicken (about 1.5kg)

• 3 carrots, cut into chunks

• 3 parsnips, cut into chunks

• 4 medium potatoes, peeled and chopped

• 2 tbsp olive oil

• 2 garlic cloves, crushed

• Fresh thyme or rosemary sprigs

• Sea salt and black pepper

Method

1. Preheat oven to 190°C.

2. Rub chicken with olive oil, garlic, salt, and pepper. Place in a roasting tin with herbs.

3. Toss carrots, parsnips, and potatoes in olive oil, season, and place around the chicken.

4. Roast for 1 hour 20 minutes, or until juices run clear and chicken is cooked through. Stir vegetables halfway for even cooking.

5. Serve hot and keep leftovers for sandwiches or soups.