446 Meal Plan 6 APR 2020
[SOUTHERN – 15-Minute Freezer Meals]

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MEAL PLAN ONLINE VERSION

Weekly Meals

[1] MONDAY: Addictive Green Curry of Broccoli Soup 15m*
[2] TUESDAY: Mushroom, Sausage + Feta Hash 15m*
[3] WEDNESDAY: Chorizo & Broccolini 15m*
[4] THURSDAY: Beaut Beef & Blue Cheese 15m*
[5] FRIDAY: Macadamia Satay 15m*
[6] SWEET TREAT: Salted Peanut Butter Chocolate Dippers 5m*
[7] EXTRA VEG: Home Frozen Greens 15m*

*Approximate time required. m = minutes. h = hours.

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VARIATIONS
Pantry-Friendly: [1] Frozen broccoli. [2] Skip the herbs. Use frozen cauliflower, canned chickpeas or lentils instead of the mushrooms. [3] Frozen broccoli or greens. Lemon = vinegar. [4] Chives = onions. Frozen Spinach. [5] Bok choy = frozen veg or cooked lentils.
Vegetarian: [2] Sausage = lentils or chickpeas. [3] Chorizo = halloumi, eggs or smoked tofu. [4] Beef = lentils. [5] Salmon = mushrooms, eggs or chickpeas.
More Substantial (Low Carb): [1] Almonds. Chicken. [2] Extra feta. Extra sausage. [3] Mayo. Extra pinenuts. [4] Walnuts or avocado. [5] Extra macadamias.
More Substantial (Carb Lovers): [1] Rice noodles. [2] Cooked Pasta. [3] Warm pita or tortillas. [4] Pasta or roast sweet potato. [5] Steamed rice.
Carnivore: [1] Chicken. [5] Chicken or sliced steak.
Paleo (Grain, Legume & Dairy-Free): [2] Feta = almonds. [4] Blue cheese = walnuts or avocado. Soy sauce = fish sauce.

Weekly Shopping List

VEGGIES
2 heads broccoli [1]
600g (21oz) large flat mushrooms [2]
small bunch dill or parsley [2]
2 bunches broccolini / broccoli [3]
1 lemon [3]
large bunch chives [4]
150g (5oz) bag baby spinach [4]
6 kaffir lime leaves or zest of 1 lime [5]
bok choy or baby spinach leaves [5]
1-2 bunches greens [7]+

PROTEIN #
3-4 thick sausages [2]
2-4 Spanish chorizo or spicy sausage [3]
500g (1lb) minced (ground) beef [4]
300g (10oz) salmon or other protein [5]*

DAIRY
2T butter [2]
100g (3.5oz) feta [2]
100g (3.5oz) blue cheese [4]

PANTRY
extra virgin olive oil
salt & pepper
3T peanut butter [1]
4T green curry paste [1]+
2 cans coconut milk (400mL / 1 1/2cups) [1&5]
1t cumin seeds (optional) [2]
handful pine nuts [3]
3T soy sauce [4]
2-3t curry powder [5]
4T macadamia or other nut butter [5]
6T peanut butter [6]
4 squares dark chocolate [6]

COOKS NOTES + SUBSTITUTES:
[number] refers to the recipe using that ingredient. Recipes serve 2.
# Vegetarian [2] Sausage = lentils or chickpeas. [3] Chorizo = halloumi, eggs or smoked tofu. [4] Beef = lentils. [5] Salmon = mushrooms, eggs or chickpeas.
Carb Lovers [1] Rice noodles. [2] Cooked Pasta. [3] Warm pita or tortillas. [4] Pasta or roast sweet potato. [5] Steamed rice.
‘t’ = teaspoon ‘T’ = tablespoon
Unless otherwise stated all cans are 400g / 14oz. Standard bag of salad = approx 150g (5oz).
*[5] Other protein options include other fish, chicken breast or thigh fillets, cooked chickpeas, cooked lentils or eggs.
+[7] Greens such as spinach, kale, collards, chard, silverbeet, mustard greens, asian greens.

‘PREP AHEAD’ POSSIBILITIES

Here are suggestions for things you can possibly prepare ahead. They’re just suggestions though so please don’t feel like you need to devote your weekend to getting these steps done! It’s totally up to you.

[1] Addictive Green Curry of Broccoli Soup
SOUP (15 minutes)
Make soup as per recipe. Refrigerate for up to 2 weeks or freeze. To serve bring back to a simmer.

[2] Mushroom, Sausage + Feta Hash
HASH (15 minutes)
Cook as per the recipe but keep the herbs separately. Keep in the fridge for up to 2 weeks or can be frozen. To serve, warm in a pan with a little oil and top with herbs.

[3] Chorizo + Broccoli
CHORIZO + BROCCOLI (15 minutes)
Cook as per the recipe but keep the pine nuts separately. Will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm in a pan with a little oil and top with pine nuts.

[4] Beaut Beef + Blue Cheese
BEEF + BLUE CHEESE (15 minutes)
Cook as per the recipe but keep the blue cheese and baby spinach separately. Or you can wilt the spinach in with the beef. Will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm beef in a pan with a little oil then serve with blue cheese.

[5] Macadamia Satay
SATAY (15 minutes)
Cook as per the recipe but keep the veg separate. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a simmer and add the veg. Or the veg can be cooked into the sauce before freezing if you prefer.

[7] Home Frozen Greens
GREENS (15 minutes)
Cook greens as per the recipe. Keep in the fridge for up to 2 weeks or can be frozen. To serve, defrost then warm in a pan with a little oil or butter.

INGREDIENT STORAGE Best Practices

Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.