COOKS NOTES + SUBSTITUTES:
Boiled Eggs 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.
Fried Eggs recipe here.
Steamed Rice recipe here.
Poached Eggs recipe here.
Red Chillies substitute other chilli peppers like serrano, jalapeno or Thai birds eye.
Thai Red Curry Paste substitute 2-3 teaspoons curry powder or use another curry paste. To make your own see 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] Spinach & Feta Burgers
BURGERS (15 minutes)
Cook burger patties as per the recipe but keep the mayo and yoghurt separately. Burger patties will keep in the fridge for up to 2 weeks or can be frozen. Don’t freeze the sauce. It will keep in the fridge for 2 weeks. To serve, cook in the oven 200C (400F) for 10 minutes from chilled or 15-20 minutes from frozen – you want the burgers to be well browned and warmed through.
[2] Chicken Satay
SATAY (15 minutes)
Cook satay as per the recipe. Will keep in the fridge for 1 week or can be frozen. To serve, bring back to a simmer on the stove top.
[3] Tuscan Greens Soup
SOUP (15 minutes)
Cook as per the recipe but keep the nuts and extra parmesan separately. Leftovers will keep in the fridge for 2 weeks or can be frozen. To serve, bring to a simmer and serve as per the recipe.
[4] Sausage Chilli + Broccoli Bowls
BOWLS (15 minutes)
Cook as per the recipe but keep the mayo and nuts separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm in a pan with a little oil.
[5] Easy Fish Curry
CURRY (15 minutes)
Just cook curry as per the recipe. Will keep in the fridge for 1 week or can be frozen. To serve, bring back to a simmer on the stove top. You can either freeze with the cauli rice / rice or keep them separate.
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.
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.
broccoli – in the fridge wrapped in a plastic bag.
chillies – in the fridge wrapped in a plastic bag.
coriander (cilantro) – in the fridge wrapped in a plastic bag.
cauliflower – in the fridge wrapped in a plastic bag.
greens – in the fridge wrapped in a plastic bag.
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.
sausages – 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
yoghurt – in the fridge in the packaging it was purchased in.
feta – in the fridge. Will keep for months in an unopened package.
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.
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Old Format ‘Print Friendly’ Meal Plan
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