COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Cashew Butter – substitute almond butter or other nut butter.
French-style ‘Puy’ Lentils – substitute ground (minced) beef or other lentils. Adjust cooking time as required – boil lentils just until no longer crunchy.
Massaman Curry Paste – substitute other curry paste or 3-6 teaspoons curry powder.
Mayonnaise recipe here.
Jalapenos from a jar is fine or substitute other chilli peppers like serrano, or Thai birds eye.
Steamed Rice recipe here.
Poached Eggs recipe here.
Pistachios – substitute other nuts like almonds or pine nuts.
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.
[1] MONDAY: Katie’s Chile Verde
CHILE (15-minutes)
Yes! Just cook as per the recipe but keep the tortillas separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm chilli in a little oil in a frying pan. Serve with warm tortillas.
[2] TUESDAY: 10-Minute Massaman Curry
CURRY (10-minutes)
Cook curry as per the recipe but keep the cauliflower rice separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a simmer and serve on cauli rice.
[3] WEDNESDAY: Onion & Lentils
LENTILS (40-minutes)
Yes! Just cook as per the recipe but keep the parsley and tahini sauce separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm lentils and onion with a little oil in a frying pan. Top with sauce and parsley.
[4] THURSDAY: Cheesy Cauli & Bacon Bake
BAKE (30-minutes)
Cook as per the recipe but don’t do the final cheese melting and keep the salad / parsley separately. Will keep in the fridge for 2 weeks or can be frozen. To serve, crank your oven back up to the highest setting and cook for 5-10 minutes or until everything is hot and cheese is melted.
[5] FRIDAY: Green Lime & Fish Soup
SOUP (15-minutes)
Yes! Just cook as per the recipe. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a simmer.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
tomatillos / cherry tomatoes – best flavour at room temp. Will keep for longer in the fridge in the package purchased in.
green capsicum (bell pepper) – in the fridge wrapped in a plastic bag.
green herbs – in the fridge wrapped in a plastic bag.
cauliflower – in the fridge wrapped in a plastic bag.
broccolini / broccoli – 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.
berries – in the fridge in the packaging they were purchased in.
PROTEIN
minced (ground) pork or chicken – in the fridge in the packaging it was purchased in.
steaks – in the fridge in the packaging they were purchased in.
bacon – 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
cheese – in the fridge. I prefer to wrap in baking paper or waxed paper and then store inside a sealed plastic bag or other container.
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Old Format ‘Print Friendly’ Meal Plan
