477 NORTHERN 27 July 2020 [ Do-Ahead]

**Super Important!**
Make sure you use Adobe Reader to open you meal plan pdfs – its FREE!
For your computer: www.get.adobe.com/reader/
For your mobile device: www.adobe.com/au/products/reader-mobile.html

______________________________

MEAL PLAN ONLINE VERSION

Weekly Meals

[1] MONDAY: Chickpea Buddha Bowls 15m*
[2] TUESDAY: Spiced Chicken & Hummus 15m*
[3] WEDNESDAY: Pesto, Olive & Feta Frittata 30m*
[4] THURSDAY: Sausages with Summer Veg 15m*
[5] FRIDAY: Beautiful Broccoli with Creamy Tuna Sauce 15m*
[6] SWEET TREAT: No-Bake Berry Tart 45m*

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

VARIATIONS
Vegetarian: [2] Chicken = lentils or eggplant. [4] Sausages = poached eggs or white beans. [5] Tuna = smoked tofu or feta.
More Substantial (Low Carb): [1] Walnuts. [2] Almonds. [3] Extra Pesto. [4] Avocado. [5] Extra tuna. Walnuts.
More Substantial (Carb Lovers): [1] Rice. [2] Pita. [3] Toast or roast sweet potato. [4] Short pasta. [5] Spaghetti.
Carnivore: [1] Sausages or chicken. [3] Bacon or proscuitto. [5] Tuna = bacon or sausage.
Paleo (Grain, Legume & Dairy-Free): [1] Chickpeas = cooked sausage. Soy sauce = fish sauce or salt. [2] Almond hummus. [3] Feta = walnuts or almonds. [5] Cream = butter or cashew sauce. [6] Fresh berries and coconut cream.
Keto / Ultra Low Carb: [1] Chickpeas = cooked sausage. [2] Almond hummus. [6] Dark chocolate.

Weekly Shopping List

VEGGIES
1 large bunch kale, or other leafy greens [1]
2 lemons or lime [1]
2 bags baby spinach [2,4]
1 bag salad [3]
1 red capsicum (pepper) [4]
1 punnet cherry tomatoes (250g/10oz) [4]
2 heads broccoli [5]
1 bunch parsley (optional) [5]
1 lemon [5]
250g (1/2 lb) berries [6]^
1 vanilla bean (optional) [6]

PROTEIN #
450g (1lb) minced (ground) chicken [2]
6 eggs [3]
4-6 good quality pork sausages [4]
2 medium cans tuna (200g / 7oz each) [5]

DAIRY
100g (3.5oz) feta [3]
8T cream [5]
100g (3.5oz) unsalted butter [6]^
500g (1lb) smooth ricotta [6]^

PANTRY
extra virgin olive oil
salt & pepper
3T soy sauce [1]
120g (4oz) tahini [1]
1-2 cans chickpeas [1]
2t curry powder [1]+
2t baharat or ground cumin [2]
handful sliced almonds (optional) [2]
1C hummus, 240g (9oz) [2]
120g (5T) pesto [3]@
2 handfuls black olives, pitted (100g / 3.5oz) [3]
1t dried chilli flakes or fresh chilli [4]
2T capers [5]
200g (7oz) almonds [6]^
1/8t pure stevia powder or icing sugar [6]^

COOKS NOTES + SUBSTITUTES:
[number] refers to the recipe using that ingredient. Recipes serve 2.
# Vegetarian [2] Chicken = lentils or eggplant. [4] Sausages = poached eggs or white beans. [5] Tuna = smoked tofu or feta.
Carb Lovers [1] Rice. [2] Pita. [3] Toast or roast sweet potato. [4] Short pasta. [5] Spaghetti.
‘t’ = teaspoon ‘T’ = tablespoon
Unless otherwise stated all cans are 400g / 14oz. Standard bag of salad = approx 150g (5oz).
+[1] No curry powder – use 1t each ground cumin + smoked paprika
*[2] For almond hummus you’ll need 100g (3.5oz) almond meal (flour), 1 lemons and 1 clove garlic.
@[3] To make pesto you’ll need 1 big bunch basil, 2 cloves garlic, 1 large handful pine nuts, 1/4 – 1/2 cup extra virgin olive oil, 1 large handful grated parmesan or extra nuts.
^[6] Tart serves 6-8. Leftovers can be frozen.

‘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] Chickpea Buddha Bowls
BOWLS 15m*
cook as per the recipe but keep the sauce separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm chickpeas and greens. Divide between two bowls and top with the sauce.

[2] Spiced Chicken & Hummus
CHICKEN 15m*
Cook as per the recipe but keep the hummus, spiced chicken, almonds and baby spinach separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm chicken in a pan with a little oil.

[3] Pesto, Olive & Feta Frittata
FRITTATA 30m*
Cook as per the recipe but keep the salad separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, allow to come to room temp or warm gently in the oven being careful not to overcook it.

[4] Sausages with Summer Veg
SAUSAGES 15m*
Cook as per the recipe but keep the baby spinach separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen (don’t freeze the spinach). To serve, warm in a pan with a little oil.

[5] Beautiful Broccoli with Creamy Tuna Sauce
BROCCOLI 15m*
Just cook as per the recipe but keep the herbs separately (if using). Leftovers will keep in the fridge for 2 weeks or can be frozen. To serve, either cold from the fridge or warm in a pan with a little oil before sprinkling with the herbs.

[6] No-Bake Berry Tart
TART 45m*
The unfilled base will keep for up to 2 weeks in the fridge or indefinitely in the freezer. The ricotta mixture will keep for a week or so in the fridge and can be frozen.

INGREDIENT STORAGE Best Practices

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