What to Eat this Week: Helping You Plan and Eat Well with Ease

Hi friends,

Welcome back to What to Eat this Week - your no-fuss guide to planning and being inspired to cook and eat feel-good meals without the stress. Each week, I am sharing what I’ve been planning, cooking and eating, so you can steal ideas, get inspired, or just take one thing off your mental load.

Here’s what’s on the menu this week 👇

This Week’s Menu Overview

Breakfast

• Warm Oats Bowl with Greek Yoghurt, Banana & Nut Butter

Lunch

• Quinoa, Nectarine, Avocado & Halloumi Salad

Dinners

• Salmon, Silverbeet & Feta Quiche

• Cajun Chicken with Roast Veg & Fresh Salad

• Easy Fish Tacos

• Homemade Pizzas with Go-to Base & Sauce

Scroll down for full recipes and prep tips!

Breakfast: Warm Oats Bowl with Greek Yoghurt, Banana & Nut Butter

This is the kind of breakfast that feels like a warm hug - especially if mornings are getting colder and darker.

• 1/2 cup oats

• 1 tsp vanilla

• 1/2 tsp cinnamon

• 3/4 cup milk of choice

Add all ingredient to a pot and heat over a menu heat, stirring often. Cook until bubble start to form and oats thicken to desired consistency.

Pour into a bowl and top with Greek yoghurt, sliced banana and a teaspoon of nut butter (I used Fix and Fogg fruit toast nut butter)

[Serves 1]

Prep-able Lunch: Quinoa, Nectarine, Avocado & Halloumi Salad

Holding onto the last of the summer fruit with this absolutely banger of a salad!! This is great as a packed lunch or served fresh.

• 1 cup uncooked quinoa

• 1 avocado, diced

• 200g halloumi, sliced

• 1/2 cucumber, diced

• 2 nectarines, diced

• 1/4 cup jalapeños, chopped

Dressing

• 3 tbsp olive oil

• 1 tsp honey

• 1 lemon, juiced

Method

Add quinoa and 2 cups of water to a pot, bring to a simmer and cook until all water is absorbed and quinoa is tender. Set aside to cool completely.

Meanwhile, dice cucumber, nectarines, and avocado. Finely chop jalapeños and slice halloumi.

Making dressing by combining all ingredients in a jar and shaking to mix.

Heat a pan on medium heat with a drizzle of olive oil. Cook halloumi on each side until golden and crispy. Remove from the pan and roughly chop.

In a large bowl combine cooked quinoa, cucumber, nectarine, avocado and jalapeños. Pour over dressing and mix well to combine. Top with halloumi to finish.

[serves 4]

Dinner: Salmon, Silverbeet & Feta Quiche

This quiche was such a win. It’s high-protein, great for leftovers, and works for dinner or lunch the next day. I also love to use wraps is a convenient and lighter alternative to pastry as the casing.

• 2 wholemeal wraps

• 2 handfuls silverbeet, chopped

• 1 courgette, grated

• 100g hot smoked salmon

• 1/2 cup milk of choice

• 4 eggs

• 50g feta, crumbled

• Chilli flakes, optional

Method

Preheat oven to 180 degrees. Grease a small baking dish or loaf tin. Line with wraps, overlapping to cover the base and sides.

Roughly chop silverbeet and grate courgette. Add to the lined dish, top with flakes of salmon.

In a bowl whisk together eggs and milk, season with salt and pepper and pour over veggies and salmon. Crumble over feta and finish with a sprinkle of chilli flakes.

Bake in the oven for 30-40 minutes, timing will be dependant on depth and size of dish. Cook until all egg mix is set and wraps are crispy. Remove from the oven and let cook for 10 minutes. Slice and serve with a simple side salad.

[Serves 2]

Dinner: Cajun Chicken with Roast Veg & Fresh Salad

A great dinner to use up leftover vegetables and salad ingredients. A simple well balanced dinner that felt super satisfying without being heavy. I like to cook extra roast veggies to make sure there are leftover for easy throw together lunch salads the next day.

Chicken

• 2 chicken breasts

• Cajun seasoning

• Drizzle of olive oil

Roast vegetables (you can use any vegetable you like)

• 4-5 potatoes, diced

• 1/2 butternut pumpkin

• 1 broccoli,

• 1 drizzle of olive oil

• 2 tsp smoked paprika

• 1 tsp ground cumin

Salad

• 2 handfuls cos lettuce, chopped

• 1 handful cherry tomatoes

• 3 radishes, sliced

• 1 Tbsp olive oil

• 1 Tbsp apple cider vinegar

• 1 tsp wholegrain mustard

Method

Preheat oven to 180-200 degrees. Cut vegetables into bit size pieces. Spread out on a baking tray. sprinkle with spices and drizzle with olive oil, season with salt and pepper and toss to combine. Roast in the oven until veggies are tender and crispy at the edges.

Pat chicken dry and slice in half through the middle to create 4 thinner pieces. Place in a bowl with a drizzle of olive oil and cajun seasoning, toss to coat chicken.

Heat a pan over a medium heat, add chicken to pan and cook on both sides until golden and cooked through. Remove and slice before serving.

Add lettuce, tomato and radish to a bowl. In a small jar combine oil, vinegar and mustard, season with salt and pepper and shake to combine. Pour over salad and toss.

Serve roast veg and salad with chicken.

[Serves 2-4]

Dinner: Easy Fish Tacos

This is a great meal idea to have on hand when you want a very quick and easy midweek dinner that is also tasty and fresh! It can also be great if you are cooking for a larger group.

• Small soft tortillas (2-3 per person)

• 1 packet pre-cut slaw (I love using this slaw mix)

• 4 small crumbed fish fillets

• 1 avocado, sliced

• jalapeños, chopped

• Fresh coriander, chopped

• Lemon, cut into wedges

Yoghurt paprika sauce

• 2-3 Tbsp greek yoghurt

• 1 Tbsp lemon juice

• 1 tsp paprika

• Splash of water to thin

Method

Cook fish either in an air-fryer or pan fry. Once fish is cooked, cut into bite sized pieces.

Prep other ingredients and make sauce by placing yoghurt, lemon juice, paprika and a slash of water in a bowl. Mix to combine, add a little more water if it is too thick.

Heat a dry pan over a medium heat, add tortillas one and time and heat, or heat a stack covered in the oven.

Assemble tacos with slaw, fish, avocado, sauce, jalapeños and coriander. Serve lemon wedges on the side for squeezing.

[Serves 2]

Dinner: Homemade Pizzas - My Go-to Base & Sauce

Pizza night is a Friday fave. Here is my go to recipe for a homemade base and tomato sauce. We topped them with whatever was left in the fridge.

Bases

• 250g white flour

• 250g wholemeal flour

• 1 Tbsp dried yeast

• 1 Tbsp salt

• 325g warm water

To a large bowl add flour, yeast and salt, mix to combine and create a well in the centre. Add warm water and combine into a dough.

Transfer to a floured bench and knead to bring the dough together. Knead until dough is smooth and stretchy. Place bake into the bowl and cover with a tea towel. Leave in a warm place for 1-2 hours to rise.

Once ready to make pizzas. Transfer dough to a floured bench, divide into 4 pieces and roll out pizza bases.

[makes 4 bases]

Tomato Sauce

• 1 drizzle of olive oil

• 1 tsp minced garlic

• 1 tsp dried oregano

• 1 Tbsp tomato paste

• 1 can chopped tomatoes

• 1 tsp honey

In a pan with a drizzle of oil, add garlic and oregano. Cook for 1 minute before adding tomato paste, stir to combine and add canned tomatoes and honey.

Stir to combine and bring to a simmer. Simmer on low until sauce is reduced into a thick pizza sauce consistency. Spread on pizza bases and finish with desired toppings.

I hope you enjoy these recipe ideas to help you eat well this week, and let me know if you make any of these by tagging @harriet_well on IG.

See you next week for another menu full of feel-good food!

-Harriet x