NOTE: Use the ‘save to my collections’ button below to edit the meal plan and shopping list.
COOKS NOTES + SUBSTITUTES:
Almond Butter substitute other nut butter or tahini.
Cashew Yoghurt recipe here.
Cooked Lentils recipe here.
Cooked Protein Ideas quick pulled chicken, meat, sausages, lentils, chickpeas, boiled eggs, canned tuna or other fish, bacon. Full list here.
Oyster Sauce substitute soy sauce, coconut aminos or hoisin sauce.
Red Chillies substitute other chilli peppers like serrano, jalapeno or Thai birds eye.
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.
[2] Chicken with Pine Nut Sauce
SAUCE (10 minutes)
Make sauce as per recipe but don’t add the chicken or salad. Refrigerate for up to 2 weeks or freeze. To serve bring back to room temp and serve with freshly cooked chicken and salad.
[4] Magnificent Mince & Cabbage
MINCE + CABBAGE (30 minutes)
Cook and season mince and cabbage as per recipe but don’t add the mayo. Refrigerate for up to 2 weeks or freeze. To serve warm in a pan with a little oil and finish with mayonnaise.
[7] Roast Cauli + Onions
VEG (30 minutes)
Roast veg as per recipe. Refrigerate for up to 2 weeks or freeze. To serve warm in a pan with a little oil or use chilled in salads.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
onions – in a dark pantry.
frozen peas – in the freezer in the packaging they were purchased in.
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 / baby kale – 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.
red chillies – in the fridge wrapped in a plastic bag.
green onions (scallions) – in the fridge wrapped in a plastic bag.
mint – in the fridge wrapped in a plastic bag.
cabbage – will keep wrapped in a plastic bag in the fridge for weeks if not months.
cauliflower – in the fridge wrapped in a plastic bag.
PROTEIN
chicken – in the fridge in the packaging it was purchased in.
eggs – I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge.
minced (ground) beef – in the fridge in the packaging it was 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
goats cheese – in the fridge in the packaging it was purchased in.
butter – in the fridge in the packaging it was purchased in.
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Old format ‘Print Friendly’ Meal Plan PDF
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