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MEAL PLAN DOWNLOADS
Full Colour PDF Meal Plan
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MEAL PLAN ONLINE VERSION
Weekly Meals
[1] MONDAY: Spinach & Feta Burgers 15m*
[2] TUESDAY: Taco Tuesday Bowls 15m*
[3] WEDNESDAY: Indian Spiced Omelette 15m*
[4] THURSDAY: Beef & Broccoli Stir Fry 15m*
[5] FRIDAY: Fish with Lime & Miso Butter 15m*
[6] SWEET TREAT: A Chocolate Tasting 5m*
*Approximate time required. m = minutes. h = hours.
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VARIATIONS
Vegetarian: [2] Meat = lentils or chickpeas. [4] Beef = tofu or lentils. [5] Fish = grilled veg (like eggplant, zucchini and capsicum) or fried eggs.
More Substantial (Low Carb): [1] Almond Burger Buns or Walnuts. [2] Avo AND Sour Cream. [3] Macadamias. [4] Cashews. [5] Avocado.
More Substantial (Carb Lovers): [1] Burger buns. [2] Warm Tortillas. [3] Pita. [4] Rice. [5] Pasta.
Carnivore: [1] Sausage. [3] Bacon. [5] Chicken or pork chops.
Paleo (Grain, Legume & Dairy-Free): [1] Feta = walnuts. Yoghurt = extra mayo. [2] Cashew sour cream. [5] Butter = olive oil.
Weekly Shopping List
VEGGIES
1 packet frozen spinach or kale (250g / 8oz) [1]
3 limes [2,5]
1 bunch collard greens, kale or 1 bag baby spinach [2]
1 avocado or sour cream [2]
2 small onions [3]
2T grated fresh ginger [3]
2 cloves garlic [4]
2 bunches coriander (cilantro) [3,4]
2 heads broccoli [4]
1 bag baby spinach or salad leaves [5]
PROTEIN #
8 eggs [1,3]
450g (1lb) minced (ground) pork, chicken or beef [2]
450g (1lb) ground (minced) beef [4]
2 tuna steaks or other fish [5]
DAIRY
100g (3.5oz) feta [1]
3T Greek yoghurt [1]
80g (3oz) unsalted butter [5]
PANTRY
extra virgin olive oil
salt & pepper
100g (3.5oz) almond meal [1]
3T mayonnaise [1]
2 handfuls roast cashews, almonds, macadamias or peanuts [2]
hot sauce eg. Tabasco [2]
2t garam masala or curry powder [3]
1t ground turmeric (optional) [3]
4T oyster or soy sauce [4]
2T miso paste [5]
dark chocolate [6]
COOKS NOTES + SUBSTITUTES:
[number] refers to the recipe using that ingredient. Recipes serve 2.
# Vegetarian [2] Meat = lentils or chickpeas. [4] Beef = tofu or lentils. [5] Fish = grilled veg (like eggplant, zucchini and capsicum) or fried eggs.
Carb Lovers [1] Burger buns. [2] Warm Tortillas. [3] Pita. [4] Rice. [5] Pasta.
‘t’ = teaspoon ‘T’ = tablespoon
Unless otherwise stated all cans are 400g / 14oz. Standard bag of salad = approx 150g (5oz).
‘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] Spinach & Feta Burgers
BURGERS 15m*
Just cook burger patties as per the recipe but keep the mayo and yoghurt separately. Burger patties will keep in the fridge for up to 2 weeks or can be frozen. Don’t freeze the sauce. It will keep in the fridge for 2 weeks. To serve, cook in the oven 200C (400F) for 10 minutes from chilled or 15-20 minutes from frozen – you want the burgers to be well browned and warmed through.
[2] Taco Tuesday Bowls
BOWLS 15m*
Just cook the meat and season as per the recipe but keep everything else separately. Cooked meat will keep in the fridge for 1-2 weeks or can be frozen. The fresh ingredients won’t keep that long and shouldn’t be frozen! To serve, warm meat in a pan with a little oil and possible a splash more lime juice to freshen it up. Then serve as per the recipe.
[4] Beef & Broccoli Stir Fry
STIR FRY 15m*
Cook in advance and reheat if you like. Just leave the coriander to add at the last minute.
[5] Fish with Lime & Miso Butter
BUTTER 5m*
You can make the butter ahead and keep in the fridge. Just remember to get it out a few hours before serving so it will be nice and soft. I prefer to cook the fish as needed!
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
frozen kale or spinach – in the freezer in the packaging they were purchased in.
limes – in the fridge wrapped in a plastic bag. Can be kept at room temp if you prefer but will last longer in the fridge.
kale / collard greens – in the fridge wrapped in a plastic bag.
avocado – store at room temperature to avoid browning. Once cut, cover the surface with cling wrap and store in the fridge. Keeping the stone in the cut avocado helps.
onions – in a dark pantry.
ginger – in the fridge wrapped in a plastic bag. I also tend to keep it in the freezer in a ziplock bag.
green herbs – in the fridge wrapped in a plastic bag.
broccoli – in the fridge wrapped in a plastic bag.
baby spinach / salad leaves – store sealed bag in the fridge. If buying loose leaves, wash and spin dry in a salad spinner then wrap loosely in paper towel and place inside plastic bag. Push out most of the air and seal. Store in the fridge.
PROTEIN
eggs – I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge.
minced (ground) beef / chicken or pork – in the fridge in the packaging it was purchased in.
tuna steak or fish fillets – in the fridge. Get your fishmonger to pack them with a small bag of ice to keep as cold as possible.
DAIRY
feta – in the fridge. Will keep for months in an unopened package.
yoghurt – in the fridge in the packaging it was purchased in.
sour cream – in the fridge in the packaging it was purchased in.
butter – in the fridge in the packaging it was purchased in.
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I made the beef and broccoli last night. An easy recipe and it looked good but tasted a bit bland – should have used all the oyster sauce suggested. I served it with half cup rice/quinoa and it seemed a large meal for us. I’ll make it again with variations, more sauce, less broccoli and added bacon pieces.
Hi Margot,
Yes more sauce would be needed, especially if you’re serving it with something bland like quinoa or rice. Next time, try tasting before you serve so you can adjust the seasoning as needed.
Jx