COOKS NOTES + SUBSTITUTES:
Cashew Yoghurt recipe here.
Cooked Protein Ideas quick pulled chicken, meat, sausages, lentils, chickpeas, boiled eggs, canned tuna or other fish, bacon. Full list here.
Eggplant ‘Steaks’ – recipe here.
Lentil Balls recipe here.
Spanish Frittata recipe here.
Steamed Rice recipe here.
Roast Potatoes 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.
Sunny Parisian Carrot Bowls
CARROT BOWLS (15 minutes)
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.
Summer Meatballs
MEATBALLS (15 minutes)
Yes. Just cook as per the recipe but keep the yoghurt and spinach separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm on the oven and then serve with yoghurt and spinach.
Fish with Olive Lemon Salsa
SALSA (10 minutes)
You can make the salsa a day or two ahead and just add the oregano before serving. Fish and salad are best when freshly made. Leftovers will keep in the fridge for 1-2 weeks or can be frozen. Salad leaves won’t freeze well though.
No-Bake Chocolate Cherry ‘Cake’
CAKE (60 minutes)
Yes. Cook as per the recipe. Will keep in the fridge for 2-3 days (if no one knows it’s there). Can be frozen.
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.
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.
cucumber – 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.
cherries – in the fridge in the packaging they were purchased in.
snowpeas (mangetout) – in the fridge wrapped in a plastic bag.
zucchini (courgettes) – in the fridge wrapped in a plastic bag.
PROTEIN
chicken thigh fillets – in the fridge in the packaging they were purchased in.
eggs – I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge.
fish fillets – in the fridge. Get your fishmonger to pack them with a small bag of ice to keep as cold as possible.
ground (minced) beef – in the fridge in the packaging it was purchased in.
DAIRY
cream cheese – in the fridge in the packaging it was purchased in.
feta – in the fridge. Will keep for months in an unopened package.
yoghurt – in the fridge in the packaging it was purchased in.
cream – in the fridge in the packaging it was purchased in.
I want to minimize my decision making and follow your meal plan without making too many (any?) changes…with my two preschoolers do you suggest I serve them up small portions of the meal (with bigger bits of the parts I think that they will like) and have baked beans on hand for if they refuse the lot? Not keen to make a different meal for them…might start some supplements too 🙂 interested on how others have gone adapting the meals to 2-4yr olds.
I listened to your podcast on this (I won’t make them join the clean plate club)…do you modify the meals when you’re making it for them?
Hi Lisa!
I alawys include some sort of carb or nuts for them (cashews are their favourites) so they have something they will definitely enjoy. And then I give them the parts of the main meal I think they will enjoy (so generally the protein and some of the veg).
Sometimes I cut up some fruit as well.
Glad to hear you’re not going to enforce the clean plate club 🙂
I’ve had a very upsetting week so I still have stuff that I didn’t eat from last week. I’m going to have a go at doing a meal plan based on what I have here already. There is plenty in the freezer, cupboard and fridge. Have never done this myself for a whole week. I’ll write down all my fresh ingredients and go from there.
I love having a week of using things up from what I already have Leonie – so satisfying!