NOTE: Use the ‘save to my collections’ button below to edit the meal plan and shopping list.
COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Dairy-Free Pesto recipe here.
Fried Eggs recipe here.
Lemon Tahini Sauce recipe here
Roast potato recipe here.
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] Tuscan Greens Soup
SOUP (15 minutes)
Make soup as per recipe but don’t add the nuts or parmesan. Refrigerate for up to 2 weeks or freeze. To serve bring back to a simmer and top with parmesan or nuts.
[3] Hearty Walnut Kale & Goats Cheese Frittata
FRITTATA (30 minutes)
Make frittata as per recipe but don’t add the walnuts. Refrigerate for up to 2 weeks. Don’t freeze. To serve warm in the oven 200C / 400F for 10 minutes. Top with roast nuts. NOTE: YOu can bake the nuts into the frittata as per the recipe but the will soften over time.
[7] Roast Cauli & Onions
VEG (30 minutes)
Roast vegas per recipe. Refrigerate for up to 2 weeks or freeze. Can be eaten chilled or warmed in a pan with a little oil.
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 spinach or kale – in the freezer in the packaging they were purchased in.
green herbs – in the fridge wrapped in a plastic bag.
garlic – in a dark pantry. I keep mine in a brown paper bag to avoid sprouting.
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.
salad leaves / kale / spinach – 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.
broccolini / broccoli – in the fridge wrapped in a plastic bag.
cauliflower – in the fridge wrapped in a plastic bag.
onions – in a dark pantry.
PROTEIN
eggs – I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge.
chicken thigh fillets – in the fridge in the packaging they were purchased in.
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.
cream – in the fridge in the packaging it was purchased in.
goats cheese – in the fridge in the packaging it was purchased in.
yoghurt – in the fridge in the packaging it was purchased in.
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NOTE:
‘Print Friendly’ Meal Plan
Made the baked fish and kale chips. We loved it. I can hardly wait to have it again.
When you get your air fryer, could you give us a review. I have been researching them, but I don’t want to give up counter space unless it is something I will use frequently. I’m hoping it will make juicy skinless boneless chicken breasts and wild salmon. Two things that can get dried out, if you don’t get them off the stove in time. I’m not like you, I’d like my salmon cooked through, just not dry!
Oh yay for baked fish and kale chips Susan!
It’s funny I’m having some hesitations about the air fryer from a space perspective too.
If you don’t like dry chicken, poaching is the best way to keep it lovely and moist.
Here’s my favourite poached chicken recipe. And you can cook wild salmon in the same way (it won’t take as long though)
Will keep you posted on air fryer developments!