BONUS Meal Plan – SPRING Freezer Meals

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MEAL PLAN ONLINE VERSION

Weekly Meals

[1] MONDAY: Chickpea Burgers with Yoghurt Sauce 20m*
[2] TUESDAY: One Pot Chicken & Broccoli with Peanut & Lime Sauce 30m*
[3] WEDNESDAY: Turkish Cauliflower & Yoghurt Soup 30m*
[4] THURSDAY: Seriously Easy Moussaka 60m*
[5] FRIDAY: Quick Tuna Curry Bowls 30m*
[6] SWEET TREAT: Mixed Berry Sorbet 10m*

*Approximate time required. m = minutes. h = hours.

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VARIATIONS
Pantry-Friendly: [1] yoghurt = almond hummus. Cucumber = steamed frozen greens. [2] Frozen broccoli. Skip coriander (cilantro). [3] Frozen cauli. Yoghurt = coconut milk. [4] Sour cream = extra parmesan + almond meal. Eggplant = sweet potato. Serve with steamed frozen greens. [5] Zucchini = frozen broccoli or spinach. Skip herbs.
Short on time: [4] Roast eggplant at 250C (480F) for 15-20 minutes. Skip the layering and baking and just serve meat sauce on top of roast eggplant with sour cream and cheese on top.
Vegetarian: [2] Chicken = eggs, tofu or chickpeas. [4] Beef = cooked lentils. [5] Tuna = chickpeas, mushrooms or eggs.
More Substantial (Low Carb): [1] Roast cashews. Double the recipe. [2] Avocado. [3] Almond bread + butter. [4] Larger serves. [5] Extra tuna or nuts.
Carb Lovers / More Substantial: [1] Burger buns. [2] Steamed rice. [3] Turkish or Pita Bread. [4] Cooked pasta. [5] Rice or noodles.
Carnivore: [1] Bacon! [3] Pork sausage (brown in pan with onion). [5] Chicken breast or thigh fillets.
Paleo (Grain, Legume & Dairy-Free): [1] Chicken burgers. Yoghurt = almond hummus. [3] Yoghurt = coconut milk. [4] Parmesan + sour cream = almond meal.
Keto / Ultra Low Carb: [1] Chicken burgers. [3] Spinach soup. [4] Reduce tomato passata to 1/2C and reduce simmering time. [6] Skip the sugar.

Weekly Shopping List

VEGGIES
2 small cucumbers or pkt frozen greens [1]+
2 heads broccoli [2]
2 limes [2]
small bunch coriander (cilantro) optional [2]
1 onion [3]
1/2 cauliflower (500g / 1lb) [3]
3 medium eggplant [4]+
baby spinach or salad leaves [4]+
4 medium zucchini (800g / 28oz) [5]
1 bunch coriander (cilantro), mint or basil [5]
150g (5oz) frozen mixed berries or fresh [6]

PROTEIN #
1 egg [1]
2 small chicken breast fillets [2]
450g (1lb) minced (ground) beef or lamb [4]+

DAIRY
1/2C greek yoghurt [1]
1C greek yoghurt [3]
6T butter [3]
300g (1 1/4cups) sour cream [4]+
2 handfuls grated parmesan [4]+

PANTRY
extra virgin olive oil
salt & pepper
1 can chickpeas (400g / 14oz) [1]
2t ground cumin [1]
1/2C roasted red capsicum (bell pepper) [1]
4t soy sauce [2]
4T smooth peanut butter [2]
1t ground coriander [3]
pinch dried chilli flakes or smoked paprika (optional) [3]
700g (3cups) tomato passata [4]+
6t curry powder [5]
1 can coconut milk (400mL / 14oz) [5]
1 large can tuna (400g / 14oz) [5]
50g (2oz) roasted cashews [5]
3T sugar (optional) [6]

NOTES + SUBSTITUTES:
Serves 2. [number] refers to the recipe using that ingredient.
# Vegetarian [2] Chicken = eggs,tofu or chickpeas. [4] Beef = cooked lentils. [5] Tuna = chickpeas, mushrooms or eggs.
Carb Lovers [1] Burger buns. [2] Steamed rice. [3] Turkish or Pita Bread. [4] Cooked pasta. [5] Rice or noodles.
‘t’ = teaspoon ‘T’ = tablespoon
Unless otherwise stated all cans are 400g / 14oz. Standard bag of salad = approx 150g (5oz).
+[4] Serves 3-4.

‘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] Chickpea Burgers
BURGERS (20 minutes)
Make burgers as per recipe but don’t add the yoghurt or cucumber. Refrigerate for up to 2 weeks or freeze. To serve, warm burgers in the pan with a little oil. Or cook from frozen in the oven (200C / 400F) for 20-30 minutes.

[2] One Pot Chicken & Broccoli with Peanut & Lime Sauce
CHICKEN + BROCCOLI (30 minutes)
Cook the chicken, broccoli and sauce as per the recipe but keep each component separately. Will keep in the fridge for a week or can be frozen. Serve cold or allow sauce to come to room temp and warm chicken and broccoli in a frying pan / wok with a little oil.

[3] Turkish Cauliflower Soup
SOUP (30 minutes)
Make soup as per recipe but don’t add the butter or chilli. Refrigerate for up to 2 weeks or freeze. To serve, reheat soup gently in a saucepan on the stove, being careful not to simmer as the yoghurt will split. Melt butter and serve as per recipe.

[4] Seriously Easy Moussaka
MOUSSAKA (60 minutes)
Just cook as per the recipe but keep the baby spinach / salad separately. Will keep in the fridge for 2 weeks or can be frozen. To serve, allow to defrost then warm in the oven (250C / 480F) for 10-15 minutes or until hot.

[5] Quick Tuna Curry Bowls
CURRY (30 minutes)
Just cook as per the recipe but keep the herbs and nuts separately. Leftovers will keep in the fridge for 2 weeks or can be frozen. To serve, bring back to a simmer and top with cashews and herbs.

[6] Mixed Berry Sorbet
BERRIES (10 minutes)
If using fresh berries place on a tray in the freezer for 8 hours or until frozen. Transfer to a freezer bag and keep until ready to serve.

INGREDIENT STORAGE Best Practices

Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.