COOKS NOTES + SUBSTITUTES:
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.
Dairy-Free Pesto recipe here.
Pesto recipe here.
Red Chillies substitute other chilli peppers like serrano, jalapeno or Thai birds eye.
Tahini is a sesame seed paste. Substitute almond, cashew or other nut butter.
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.
[4] Beaut Beef + Blue Cheese
BEEF (15 minutes)
Yes! Cook as per the recipe but keep the blue cheese and baby spinach separately. Or you can wilt the spinach in with the beef. Will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm beef in a pan with a little oil then serve with blue cheese.
[5] Broccoli Puttanesca
BROCCOLI (15 minutes)
Just cook puttanesca as per the recipe. Leftovers will keep in the fridge for 1-2 weeks or can be frozen. To serve, warm 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
kale / collard greens – in the fridge wrapped in a plastic bag.
lemons / limes – in the fridge wrapped in a plastic bag. Can be kept at room temp if you prefer but will last longer in the fridge.
avocado – store at room temperature to avoid browning. Once cut, cover the surface with cling wrap and store in the fridge. Keeping the stone in the cut avocado helps.
baby spinach / salad leaves – 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.
green herbs – in the fridge wrapped in a plastic bag.
broccoli – in the fridge wrapped in a plastic bag.
red chillies – in the fridge wrapped in a plastic bag.
tomatoes – best flavour at room temp. Will keep for longer in the fridge in the package purchased in.
PROTEIN
minced (ground) beef / pork or 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.
DAIRY
butter – in the fridge in the packaging it was purchased in.
blue cheese – in the fridge in the packaging it was purchased in.
cream – in the fridge in the packaging it was purchased in.
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Old Format: ‘Print Friendly’ Meal Plan
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