476 Meal Plan 20 July 2020
[SOUTHERN – 30-Minutes]

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MEAL PLAN ONLINE VERSION

Weekly Meals

[1] MONDAY: Smoky Cauli Taco Bowls 30m*
[2] TUESDAY: Roast Pesto Chicken & Broccoli 30m*
[3] WEDNESDAY: Spiced Cabbage & Feta 30m*
[4] THURSDAY: ‘European’ Burgers with Red Wine Sauce 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] Chicken = chickpeas or boiled eggs. [4] Spinach & Feta Burgers. [5] Fish = halloumi or lentils.
More Substantial (Low Carb): [1] Extra avo. Extra nuts. [2] Almonds. [3] Fried eggs. [4] Low Carb Burger Buns. [5] Beautiful broccoli.
More Substantial (Carb Lovers): [1] Warm tortillas. [2] Pasta. [3] Rice or Quinoa. [4] Burger buns. [5] Home fries or roast sweet potato.
Carnivore: [1] Chicken. [3] Sausages. [5] Pork or lamb chops.
Paleo (Grain, Legume & Dairy-Free): [2] Dairy-free pesto. Ricotta = roast walnuts. [3] Feta = bacon or olives. [4] Butter = extra virgin olive oil. [6] Cream = cashew yoghurt.

Weekly Shopping List

VEGGIES
1/2 large cauliflower (800g / 28oz) [1]
1 large avocado or 8T sour cream [1]
2 bunches coriander (cilantro) or parsley [1,3]
2 heads broccoli [2]
2 bags salad leaves [2,4]
1/2 small (1/4 large) cabbage (800g / 28oz) [3]
1 large lemon [5]
1 small clove garlic [5]
small bunch oregano [5]
cucumber or salad leaves [5]
2 serves of fruit [6]

PROTEIN #
4 chicken thighs [2]
450g (1lb) minced (ground) beef [4]
2 fish fillets or steaks [5]

DAIRY
8T ricotta [2]
200g (7oz) feta [3]
2T unsalted butter [4]
fresh cream [6]

PANTRY
extra virgin olive oil
salt & pepper
hot sauce, eg tabasco [1]
1 handful roast hazelnuts or cashews [1]
2t smoked paprika [1]
8T pesto (about 200g / 7oz) [2]+
4t curry powder [3]
2t soy sauce [3]
100g (3.5oz) roast almonds or other nuts [3]
1/3C red wine [4]
3T tomato paste [4]
2 handfuls pitted black olives (100g / 3.5oz) [5]

COOKS NOTES + SUBSTITUTES:
[number] refers to the recipe using that ingredient. Recipes serve 2.
# Vegetarian [2] Chicken = chickpeas or boiled eggs. [4] Spinach & Feta Burgers. [5] Fish = halloumi or lentils.
Carb Lovers [1] Warm tortillas. [2] Pasta. [3] Rice or Quinoa. [4] Burger buns. [5] Home fries or roast sweet potato.
‘t’ = teaspoon ‘T’ = tablespoon
Unless otherwise stated all cans are 400g / 14oz. Standard bag of salad = approx 150g (5oz).
+[2] To make dairy-free pesto you’ll need 1 bunch basil, 1 – 2 cloves garlic, 1 cup cashews, 1/2 cup extra virgin olive oil, squeeze lemon.

‘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] Smoky Cauli Taco Bowls
CAULIFLOWER 30m*
Roast spiced cauli as per the recipe but keep everything separately. Leftover roast cauliflower will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm cauli in a pan with a little oil.

[3] Spiced Cabbage & Feta
CABBAGE 30m*
Cook cabbage as per the recipe but keep the herbs and nuts separately. Leftovers will keep in the fridge for 2 weeks or can be frozen. To serve, warm in a pan with a little oil then finish with the herbs and nuts.

[5] Fish with Olive Lemon Salsa
SALSA 20m*
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.

INGREDIENT STORAGE Best Practices

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