UPF-free family meal plan
Want to reduce the amount of ultra-processed food you eat? Our meal plan makes it easy…
Reducing the amount of ultra-processed food (UPF) your family eats can feel overwhelming. It takes so many convenience foods that busy families rely on (and kids love to eat) off the table.
To make it easier, we have developed this meal plan packed with UPF-free versions of classic family meals the kids will love. Great for weeknight dinners, most of the recipes are quick to make or can be batch cooked and frozen.
More meal plan inspiration
There's no agreement on exactly what constitutes a UPF, so, for the purposes of this meal plan, we have defined UPF as something that contains ingredients you wouldn't find in a domestic kitchen.
That’s not to say other ingredients are unsafe, but this definition is clear and easy to follow without needing to check charts or tables.
Cooking more meals from scratch is a great way to improve your diet and reduce consumption of UPFs, but there are a few store cupboard ingredients that can trip you up.
Stock cubes and sauces are typically UPFs, so we have omitted them from this meal plan. However, as these tend to be used in small quantities, you may decide to be more relaxed and include these convenient ingredients.
Day 1: Meatballs and mash
Homemade meatballs with gravy
Family-friendly meatballs in homemade gravy are delicious served with creamy mash, but potato wedges are also great
Day 2: Fish bites
Fish bites, wedges and peas
An easy alternative to processed fish fingers, these bites avoid using breadcrumbs (which are usually ultra processed) and taste fantastic
Day 3: Veggie pasta bake
Veggie pasta bake with pine nuts
The simple homemade tomato and basil sauce here will convert even the most loyal jarred sauce lovers
Day 4: Chicken traybake
Sticky chicken tray bake
This one-tray barbecue-style chicken makes an easy midweek meal, even when you're making your own barbecue sauce
Day 5: Salmon and broccoli pie
Salmon and broccoli pie
This luscious, creamy fish pie, packed with salmon and broccoli, is great for batch cooking as it keeps really well in the fridge and freezer
Day 6: Chicken stir fry
Ginger and garlic chicken stir fry
There’s no need to buy bottles or sachets of sauce for a stir fry when you can make this homemade version so easily
Day 7: Roast beef dinner
Roast beef dinner
A great family roast, cooked in a casserole with lots of vegetables to add flavour without having to rely on ultra-processed granules or stock cubes
Shopping list
Meat, fish and poultry
□ 400g/14oz thick skinless fish fillets, such as cod loin
□ 2 fresh salmon fillets (around 280g/10oz)
□ 10–12 boneless, skinless chicken thigh fillets
□ 500g/1lb 2oz pork mince (12% fat)
□ 800g/1lb 12oz beef topside, tied (often labelled as a beef roasting t)
Dairy, eggs and chilled
□ 1 large free-range egg
□ 110g/4oz butter
□ 75g/2½oz Parmesan
□ 175g/6oz mature cheddar
□ 700ml/1¼ pint milk
□ 150g/5½oz soured cream (optional, for dip with chicken traybake)
□ 4 tbsp fresh orange juice
Fruit and vegetables
□ 3kg/6lb 8oz floury potatoes, preferably Maris Piper
□ 5 medium sweet potatoes (around 850g/1lb 14oz)
□ 3 carrots (2 medium and 1 large)
□ 300g/10½oz broccoli
□ 4 fresh sweetcorn cobettes
□ 175g/6oz baby corn
□ 1 medium courgette
□ 4 peppers (1 large yellow pepper, 1 large red pepper and 2 medium of any colour)
□ 2 celery sticks
□ 8–10 spring onions
□ mixed salad leaves (for 2 meals)
□ 2½ medium onions (each around 75g/2½oz)
□ 1 medium-large red onion
□ 1 large garlic bulb
□ 15g/½oz fresh root ginger
□ small bunch (around 10g) fresh dill (optional)
□ small bunch basil
□ 2–3 bushy sprigs fresh thyme (or ½ tsp dried thyme)
□ 1 tablespoon finely sliced fresh chives (optional, for dip with chicken traybake)
□ 2 unwaxed lemons
Tins, packets and jars
□ 100g/3½oz plain flour
□ 2 tsp cornflour
□ 500g/1lb 2oz ata
□ 300g/10½oz dried pasta shapes, such as rigatoni or penne
□ 200g/7oz rice (any type of long-grain rice)
Cooking ingredients
□ 100ml/3½fl oz cold-pressed rapeseed oil
□ 175ml/6fl oz extra virgin olive oil
□ 3 tbsp tomato purée
□ 3 tbsp naturally brewed dark soy sauce
□ 3 tbsp runny honey
□ 75g/2½oz ground almonds
□ 2 tbsp pine nuts (optional)
□ 1 tsp paprika (not smoked)
□ 1 tsp dried mixed herbs
□ ¼ tsp dried thyme
□ 1½ tsp dried oregano
□ pinch dried chilli flakes
□ 2 large bay leaves
□ sea salt and freshly ground black pepper
Other
□ frozen peas or mixed vegetables (to serve with 2 meals)
Originally published May 2025
