Health Ezette Oosthuizen

Meal plan guide


We created this meal plan guide specifically with families in mind. The recipes are family-friendly, quick and nutritious, budget-friendly and ingredients are readily available in local supermarkets.

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What is included in this guide?

  • A month of weekly dinner recipes with pictures: {Monday – Thursday}
  • 16 recipes for weekday dinners
  • Weekly shopping & pantry lists
  • Tips on feeding fussy children
  • Tips on shopping for groceries
  • Tips on keeping food fresh
  • Nutritional advice
  • Herbs and spices library for easy reference
  • Wholefood library for easy reference


  • 4 Smoothie breakfast recipes and hacks
  • 1x Fakeaway recipe for Friday nights
  • 1x Healthy snack recipe
  • 1x Lunch recipe


Add the Spring meal plan guide to your cart and checkout. Your guide will be downloadable in PDF format after successful payment. If you love it let us know on social media and share a picture of your meals using the #springmealguide hashtag.


We don’t provide exact nutritional content as it is not in our philosophy to monitor specific nutrients or calories (unless there is a medical reason for it) If you really want to calculate the calories or macros of a particular recipe, you may consider using an online diet analysis software.


Plenty of the recipes are gluten-free or can be made gluten-free by simple substitutions. We indicate whether this is the case for each recipe with a GF icon.

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There are plenty of recipes that are vegan and vegetarian, but the recipes could also be adapted by adding meat or replacing it with a plant protein. The same with dairy, just replace with almond or coconut milk. Or leave the cheese out.


Since E-books are intangible and can be downloaded at any time after purchase, they are considered ‘used’ on purchase, and we cannot accept any requests for refunds or exchange. If there was a purchasing error or you’re having problems with your download, email us at [email protected] and we will help you to get it sorted.


No part of this document may be reproduced shared in any form by any means, electronic or photo-copying. We have poured so much hard work and love into this project, thanks for supporting us with it.

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Customer review

This meal plan makes a hectic week slightly more calming.  The combined weekly shopping list makes trips to the shops convenient and quick.  The variety of recipes are delicious and some that I will keep in my recipe book for life.  We are week 2 of 4 week meal pla

Dana East London

Easy to use, delicious and healthy recipes that are cost effective and quick to make.  The best combination!  And the best part:  my kids LOVE it.

Anneke Randburg

Delicious tasting recipes that are easy to make

Marelize Randpark

Life changing recipes filled with wholesomeness and nutrition.  Easy to make.  Cost effective.  Loved by my family

Christia Parkhurst