478 Meal Plan 27 JULY 2020
[SOUTHERN – Do-Ahead]

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MEAL PLAN ONLINE VERSION

Weekly Meals

[1] MONDAY: Creamy Cabbage & Almond Soup 30m*
[2] TUESDAY: Super Green Saag Chicken 20m*
[3] WEDNESDAY: Hearty Walnut, Kale & Goats Cheese Frittata 30m*
[4] THURSDAY: Roast Cauli with Meatballs & Tahini Sauce 30m*
[5] FRIDAY: Beautiful Broccoli with Creamy Tuna Sauce 15m*
[6] SWEET TREAT: Chocolate Walnut ‘Cake’ 6h*

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

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VARIATIONS
Vegetarian: [2] Chicken = tofu or chickpeas. [4] Meatballs = lentils or chickpeas. [5] Tuna = eggs or feta.
More Substantial (Low Carb): [1] More almonds. [2] Cashews. [3] Avocado. [4] Walnuts. [5] Extra tuna or feta.
More Substantial (Carb Lovers): [1] Crusty bread. [2] Rice. [3] Roast sweet potato. [4] Pita. [5] Pasta.
Carnivore: [1] Sausage or pork mince (ground). [3] Prosuitto. [5] Chicken or bacon.
Paleo (Grain, Legume & Dairy-Free): [2] Coconut cream and coconut yoghurt. [3] Skip the goats cheese and serve with pesto, tahini lemon sauce. [5] Cream = extra virgin olive oil or cashew sauce
Keto / Ultra Low Carb:. [6] Dark chocolate & walnuts.

Weekly Shopping List

VEGGIES
500g (1lb) cabbage about 1/4 large [1]
4 sprigs thyme (optional) [1]
3 bunches spinach or kale [2,3]*
small bunch chives [3]
2 lemons [4,5]
small bunch flat leaf parsley or salad leaves [4]
1 medium head cauliflower [4]
2 heads broccoli [5]
1 bunch parsley or chives (optional) [5]

PROTEIN #
450g (1lb) chicken thighs or breasts [2]
6 eggs [3]
500g (1lb) minced (ground) beef or lamb [4]
2 medium cans tuna (200g / 7oz) [5]

DAIRY
1/2C cream [2,3,5]
Greek yoghurt [2]
1 pack goats cheese (about 100g / 3.5oz) [3]
200g (7oz) whipping cream [6]^

PANTRY
extra virgin olive oil
salt & pepper
100g (3.5oz) almond meal (flour) [1]
1T rice wine or other wine vinegar [1]
100g (3.5oz) roast almonds [1]
3C chicken or veg stock [1]
2T curry powder [2]
chilli oil (optional) [2]
100g (3.5oz) roast walnuts [3]
3T tahini [4]
1t ground coriander [4]#
1t smoked paprika [4]#
2T capers [5]
300g (10oz) walnuts [6]^
300g (10oz) milk chocolate [6]^

COOKS NOTES + SUBSTITUTES:
[number] refers to the recipe using that ingredient. Recipes serve 2.
# Vegetarian [2] Chicken = tofu or chickpeas. [4] Meatballs = lentils or chickpeas. [5] Tuna = eggs or feta.
Carb Lovers [1] Crusty bread. [2] Rice. [3] Roast sweet potato. [4] Pita. [5] Pasta.
‘t’ = teaspoon ‘T’ = tablespoon
Unless otherwise stated all cans are 400g / 14oz. Standard bag of salad = approx 150g (5oz).
*[2] Or 3 packs frozen greens (250g / 8oz each).
#[4] Or use 2t ras el hanout, baharat or stonesoup spice.
^[6] For a healthier option use dark chocolate. Cake 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] Creamy Cabbage & Almond Soup
SOUP 30m
Cook as per the recipe but keep the roast nuts separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a simmer and top with the nuts. If the soup is too thick, add a little water.

[2] Super Green Saag Chicken
CURRY 20m
Cook curry as per the recipe but keep the yoghurt and chilli oil separately. Will keep in the fridge for up to a week or can be frozen (don’t freeze the yoghurt). To serve bring back to a gentle simmer then top with yoghurt + chilli oil (if using).

[3] Hearty Walnut, Kale & Goats Cheese Frittata
FRITTATA 30m
Just cook as per the recipe. Will keep in the fridge for a week. Don’t freeze. Serve cold, at room temp or warm gently in the oven.

[4] Roast Cauli with Meatballs & Tahini Sauce
MEATBALLS 30m
Roast cauli and meatballs as per the recipe but keep the sauce and parsley / salad separately. Will keep in the fridge for 2 weeks or can be frozen. To serve, warm cauli and meatballs in a large frying pan. Top with sauce and greenery.

[5] Beautiful Broccoli with Creamy Tuna Sauce
BROCCOLI 15m
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] Chocolate Walnut ‘Cake’
CAKE 6h
A must! Leftovers will keep in the freezer for months but the walnuts will get softer over time. To serve, slice straight from the freezer and allow to stand for a few minutes (if you can wait that long!).

INGREDIENT STORAGE Best Practices

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