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MEAL PLAN DOWNLOADS
Full Colour PDF Meal Plan
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MEAL PLAN ONLINE VERSION
Weekly Meals
[1] MONDAY: Zucchini Pizza 30m* + Green Salad 5m*
[2] TUESDAY: Salmon, Pea & Feta Bowls 15m*
[3] WEDNESDAY: Lebanese Omelette with Almond ‘Hummus’ 15m*
[4] THURSDAY: Quick Steak & Rocket Salad 15m*
[5] FRIDAY: Fish with Olive Lemon Salsa 20m*
[6] SWEET TREAT: A New Fruit + Cream 5m*
*Approximate time required. m = minutes. h = hours.
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VARIATIONS
Vegetarian: [2] Salmon = poached eggs, smoked tofu or roast almonds. [4] Steak = halloumi or chickpeas. [5] Fish = roast eggplant or mushrooms.
More Substantial (Low Carb): [1] Extra toppings. [2] Mayo. [3] Avocado. [4] More steak or cheese. [5] Walnuts.
More Substantial (Carb Lovers): [1] Garlic bread. [2] Pasta. [3] Pita. [4] Steamed or roast potatoes. [5] Easy home fries or rice.
Carnivore: [1] Prosciutto. [2] Bacon. [3] Sausage. [5] Pork Chops or Chicken.
Paleo (Grain, Legume & Dairy-Free): [1] Just skip the parmesan. [2] Butter = extra virgin olive oil. Feta = walnuts or almonds. [4] Parmesan = flaked almonds. [6] Coconut cream or coconut yoghurt.
Keto / Ultra Low Carb: [2] Peas = baby spinach.
Weekly Shopping List
VEGGIES
2 medium zucchini (400g / 14oz) [1]
2 bags salad leaves [1,5]
500g (1lb) frozen peas [2]
small bunch mint [2]
4 lemons [3,4,5]
1 bunch parsley / salad [3]
1 bag rocket (arugula) [4]
1 small clove garlic [5]
small bunch oregano [5]
2 serves of fruit [6]
PROTEIN #
6 eggs [1,3]
300g (10oz) hot smoked salmon or chicken [2]
2 steaks [4]
2 fish fillets [5]
DAIRY
100g (3.5oz) grated parmesan [1]
6T butter [2]
100g (3.5oz) feta [2]
parmsean shavings [4]
fresh cream [6]
PANTRY
extra virgin olive oil
salt & pepper
300g (10oz) almond meal (flour) [1&3]
your favourite pizza toppings [1]
1T wine vinegar [1]
1t soy sauce [1]
2t ground cumin [3]
1T Za’atar or mild curry powder [3]
100g (3.5oz) pitted black olives [5]
COOKS NOTES + SUBSTITUTES:
[number] refers to the recipe using that ingredient. Recipes serve 2.
# Vegetarian [2] Salmon = poached eggs, smoked tofu or roast almonds. [4] Steak = halloumi or chickpeas. [5] Fish = roast eggplant or mushrooms.
Carb Lovers [1] Garlic bread. [2] Pasta. [3] Pita. [4] Steamed or roast potatoes. [5] Easy home fries or rice.
‘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] Zucchini Pizza
PIZZA BASES 30m*
Cok the bases ahead and either fridge or freeze then add the toppings and finish the baking just before serving. Will keep in the fridge for 1-2 weeks. Can be frozen.
[2] Salmon, Pea & Feta Bowls
BOWLS 15m*
Just make as per the recipe but keep the mint separately. Will keep in the fridge for 2 weeks or can be frozen. To serve, warm in a pan with a little more butter and toss in the mint.
[5] Fish with Olive Lemon Salsa
SALSA 5m*
You can make the salsa a day or two ahead and just add the oregano before serving. Fish and salad are best when freshly made. Leftovers will keep in the fridge for 1-2 weeks or can be frozen. Salad leaves won’t freeze well though.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
zucchini (courgettes) – in the fridge wrapped in a plastic bag.
salad leaves / rocket – 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.
frozen peas – in the freezer in the packaging they were purchased in.
green herbs – in the fridge wrapped in a plastic bag.
lemons – in the fridge wrapped in a plastic bag. Can be kept at room temp if you prefer but will last longer in the fridge.
garlic – in a dark pantry. I keep mine in a brown paper bag to avoid sprouting.
fruit – in the fridge wrapped in a plastic bag.
PROTEIN
eggs – I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge.
smoked salmon – in the fridge in the packaging it was purchased in. Once opened store in a ziplock bag or airtight container in the fridge.
steaks – in the fridge in the packaging they were purchased in.
fish fillets – in the fridge. Get your fishmonger to pack them with a small bag of ice to keep as cold as possible.
DAIRY
parmesan – in the fridge wrap in baking paper and store in a sealed plastic bag or airtight container.
butter – in the fridge in the packaging it was purchased in.
feta – in the fridge. Will keep for months in an unopened package.
cream – in the fridge in the packaging it was purchased in.
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Holy Smokes!! Best hummus I’ve ever had. I’m trying to avoid legumes and miss hummus/chick peas a lot. Loved the fact that I had something other than pita bread to use my za’atar on. I made the tabouli to go with omelette. I used hemp hearts in the tabouli. I thought that would be a good substitute for bulgar. I used the combination parsley and mint because I have them both in my garden. Thought it would be too much parsley but it was wonderful! This was an exciting meal! I’ve been away most of the week so I have more time to cook on weekends.