COOKS NOTES + SUBSTITUTES:
Almond Butter substitute tahini or other nut butter.
Boiled Eggs 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.
Roast Beef – substitute 2 small steaks – cook and finely slice then use as per recipe.
Steamed Rice 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] Sunny Parisian Carrot Bowls
BOWLS 15m*
This is one of those salads that keeps well in the fridge for a week or so. Don’t freeze. And keep the sunflower seeds separate so they don’t go soggy.
[6] Buttered Peaches
PEACHES 10m*
Cook peaches in butter as per recipe but keep the cream separately. Will keep in the fridge for 1-2 weeks or can be frozen. To serve warm to room temp or higher.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
carrots – will keep wrapped in a plastic bag in the fridge for weeks if not months.
green herbs – in the fridge wrapped in a plastic bag.
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.
rocket / 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.
onions – in a dark pantry.
ginger – in the fridge wrapped in a plastic bag. I also tend to keep it in the freezer in a ziplock bag.
garlic – in a dark pantry. I keep mine in a brown paper bag to avoid sprouting.
peaches – 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.
roast 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
parmesan – in the fridge wrap in baking paper and store in a sealed plastic bag or airtight container.
butter – 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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