Choose the number of cooking servings for every dinner, from 1 to 8 in half-serving steps. This starting plan uses four, with dairy and egg ingredients excluded.
Adjust Ingredient exclusions and any pantry stock, then Apply changes. Check the selected recipes, pot capacity and any extra cooking batches.
Review the combined shopping list. Need is the recipe total; Net subtracts usable stock and recorded prep. Package sizes are editable examples. Download CSV to take the list with you.
The same serving count applies to all five dinners. Exclusions check reference ingredients, including known compound ingredients; check actual package labels and cross-contact information. These recipes are not certified allergy-safe.
Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Couscousdry · g
500g1 × 500g
Need 320g · Pantry used 0g · Net 320g · Remaining 180g
Example package: 500g usable quantity. Confirm label/edible weight.
Chickpeasdrained · g
480g2 × 240g
Need 480g · Pantry used 0g · Net 480g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Zucchiniraw · g
1200gexact edible weight
Need 1200g · Pantry used 0g · Net 1200g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Carrotsraw · g
2000g2 × 1000g
Need 1100g · Pantry used 0g · Net 1100g · Remaining 900g
Example package: 1000g usable quantity. Confirm label/edible weight.
Onionsraw · g
1000g2 × 500g
Need 800g · Pantry used 0g · Net 800g · Remaining 200g
Example package: 500g usable quantity. Confirm label/edible weight.
Olive oilraw · ml
500ml1 × 500ml
Need 170ml · Pantry used 0ml · Net 170ml · Remaining 330ml
Example package: 500ml usable quantity. Confirm label/edible weight.
Lemon juiceraw · ml
250ml1 × 250ml
Need 120ml · Pantry used 0ml · Net 120ml · Remaining 130ml
Example package: 250ml usable quantity. Confirm label/edible weight.
Saltdry · g
250g1 × 250g
Need 30g · Pantry used 0g · Net 30g · Remaining 220g
Example package: 250g usable quantity. Confirm label/edible weight.
Black pepperdry · g
50g1 × 50g
Need 10g · Pantry used 0g · Net 10g · Remaining 40g
Example package: 50g usable quantity. Confirm label/edible weight.
Ricedry · g
500g1 × 500g
Need 320g · Pantry used 0g · Net 320g · Remaining 180g
Example package: 500g usable quantity. Confirm label/edible weight.
Broccoliraw · g
800g2 × 400g
Need 600g · Pantry used 0g · Net 600g · Remaining 200g
Example package: 400g usable quantity. Confirm label/edible weight.
Black beansdrained · g
960g4 × 240g
Need 960g · Pantry used 0g · Net 960g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Pastadry · g
500g1 × 500g
Need 320g · Pantry used 0g · Net 320g · Remaining 180g
Example package: 500g usable quantity. Confirm label/edible weight.
Canned tomatoescanned · g
1600g4 × 400g
Need 1600g · Pantry used 0g · Net 1600g · Remaining 0g
Example package: 400g usable quantity. Confirm label/edible weight.
Plain flour tortillascooked · count
8 pieces1 × 8 pieces
Need 8 pieces · Pantry used 0 pieces · Net 8 pieces · Remaining 0 pieces
Reference recipe: wheat, water, oil, salt. Check the actual brand for milk, soy and other ingredients.
Bell pepperraw · g
600gexact edible weight
Need 600g · Pantry used 0g · Net 600g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Red lentilsdry · g
500g1 × 500g
Need 320g · Pantry used 0g · Net 320g · Remaining 180g
Example package: 500g usable quantity. Confirm label/edible weight.
Cabbageraw · g
800g1 × 800g
Need 400g · Pantry used 0g · Net 400g · Remaining 400g
Example package: 800g usable quantity. Confirm label/edible weight.
Plain breadcooked · g
400g1 × 400g
Need 320g · Pantry used 0g · Net 320g · Remaining 80g
Reference loaf: wheat, water, yeast, salt. Actual products may differ.
Recipe water: 2900ml. Extra pasta processing water: about 2L per two servings per pasta dinner; chickpea warming water: 10–20ml per two servings. Processing water is separate and not a store purchase.
Your prep & storage plan
Two roast trays and a split soup batch for four servings.
Prep begins at 19:00 on the day before your first dinner. Active work and waiting are scheduled separately.
Choose what to make ahead, then apply changes. Prepare everything else fresh on its dinner day. Weigh each finished batch and divide it into its labelled equal shares.
Shared roasted vegetables
Prep ahead
2 equal shares · 4 servings per share
Mon, Oct 19: Lemon chickpea couscous · Wed, Oct 21: Roast vegetable pasta
Prepare this component
1200g Zucchini
600g Carrots
400g Onions
80ml Olive oil
8g Salt
4g Black pepper
Heat the oven to 200°C. Cut zucchini into 2cm pieces, carrots into 1cm pieces and onion into 2cm wedges. Toss 1200g zucchini, 600g carrots, 400g onions, 80ml olive oil, 8g salt and 4g black pepper.
Spread in one uncrowded layer. Roast for 25–35 minutes, turning halfway, until carrots yield to a fork and the edges brown. Split crowded trays into separate oven loads.
Weigh output Y, divide into the labelled shares and chill promptly in shallow containers.
Finish at dinner
Use one original labelled share. Reheat the cooked vegetables to 74°C, checked with a thermometer, then follow the dinner’s fresh finishing steps.
Weigh the cooked output Y and divide it equally. Raw ingredient amounts are accounting equivalents, not cooked weights.
Refrigerated planning window: up to 72 hours, shortened by any earlier product or opened-food limit. Freeze promptly when the plan calls for it.
Apply pantry and dinner changes first. Then confirm the actual finish time and storage. Recording consumes allocated raw stock once and preserves this batch’s original shares.
Leave blank to use the end of this plan’s prep session.
Broccoli and bean rice
Cook fresh
1 equal share · 4 servings per share
Tue, Oct 20: Broccoli and black bean rice
Prepare this component
320g Rice
600g Broccoli
480g Black beans
30ml Olive oil
6g Salt
2g Black pepper
700ml Recipe water
Rinse 320g rice and put in a fitted-lid pot with 700ml recipe water, checking the packet ratio first. Bring to a boil, reduce to low, cover and simmer for 12–15 minutes until most liquid is absorbed but the centre of a grain is still slightly firm.
Cut 600g broccoli into 2cm florets and peel thick stems before slicing them 5mm thick. Scatter over the rice, cover and steam for 5–7 minutes until a knife enters the stems easily. If rice is hard and dry, add a splash of boiling processing water before covering again.
Fold in 480g black beans, 30ml olive oil, 6g salt and 2g black pepper. Cover over low heat for 3–5 minutes until the beans steam throughout. Rest off the heat for 5 minutes.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches.
Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits. For this planner, refrigerate cooked rice for at most 24 hours or freeze promptly on the preparation day after rapid cooling in shallow containers. This 24-hour rice limit is a conservative product choice, not a USDA-specific rice rule. Reheat the cooked portion evenly to 74°C with a thermometer.
Finish at dinner
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Stir through 40ml lemon juice and fluff gently without crushing the broccoli. Divide evenly into bowls.
Frozen broccoli will be softer. Cool in shallow portions and freeze promptly for later dinners; the 24-hour rice limit is a conservative planner policy.
Refrigerated planning window: up to 24 hours, shortened by any earlier product or opened-food limit. Freeze promptly when the plan calls for it.
Apply pantry and dinner changes first. Then confirm the actual finish time and storage. Recording consumes allocated raw stock once and preserves this batch’s original shares.
Leave blank to use the end of this plan’s prep session.
Black bean and pepper filling
Cook fresh
1 equal share · 4 servings per share
Thu, Oct 22: Black bean and pepper wraps
Prepare this component
480g Black beans
600g Bell pepper
200g Onions
30ml Olive oil
6g Salt
2g Black pepper
Cut 600g bell pepper into 1cm squares and 200g onions into 5mm dice. Heat 30ml olive oil in a broad skillet over medium heat and cook onion and pepper for 8–10 minutes until tender and lightly browned. Reduce the heat and add a spoonful of processing water if the edges catch.
Add 480g black beans, 6g salt and 2g black pepper; cook for 5 minutes until steaming. Crush a quarter of the beans against the pan to help the filling hold together; reduce uncovered if watery.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches.
Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Finish at dinner
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Grate 200g carrots coarsely. Stir 40ml lemon juice into the hot bean filling. Warm 8 pieces plain flour tortillas in a dry skillet for 20–30 seconds per side until flexible, or follow the packet instructions.
Divide the bean filling and raw carrot between the tortillas. Fold the sides in and roll firmly; serve immediately while the carrot is crisp. Check actual tortilla ingredients.
Freeze promptly on preparation day for dinners outside the refrigerated window. Texture may soften after freezing; keep the fresh finish separate.
Refrigerated planning window: up to 72 hours, shortened by any earlier product or opened-food limit. Freeze promptly when the plan calls for it.
Apply pantry and dinner changes first. Then confirm the actual finish time and storage. Recording consumes allocated raw stock once and preserves this batch’s original shares.
Leave blank to use the end of this plan’s prep session.
Lentil tomato soup
Prep ahead
1 equal share · 4 servings per share
Fri, Oct 23: Lentil tomato soup with bread
Prepare this component
320g Red lentils
800g Canned tomatoes
300g Carrots
200g Onions
400g Cabbage
30ml Olive oil
6g Salt
2g Black pepper
1600ml Recipe water
Sort and rinse 320g red lentils. Cut 300g carrots into 8mm dice and 200g onions into 5mm dice; shred 400g cabbage into 5mm ribbons. Heat 30ml olive oil in a large pot over medium heat. Soften onion and carrot for 5 minutes, stirring; reduce heat if onion starts to scorch.
Add the lentils, 800g canned tomatoes and 1600ml recipe water. Bring to a boil, reduce to a gentle simmer and partly cover for 20–30 minutes, stirring the bottom every 5 minutes, until lentils collapse when pressed. If still firm, add a little hot processing water and continue simmering; record added water.
Stir in the cabbage, 6g salt and 2g black pepper. Simmer for 5–8 minutes until cabbage ribs are tender. The soup should pour from a ladle; add a little processing water if it has become a paste.
The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time.
Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Finish at dinner
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Serve the soup with 320g plain bread on the side. If this is a late-week prep dinner, portion and freeze the soup promptly on preparation day; keep the bread separate until the dinner.
Freeze promptly on preparation day for dinners outside the refrigerated window. Texture may soften after freezing; keep the fresh finish separate.
Refrigerated planning window: up to 72 hours, shortened by any earlier product or opened-food limit. Freeze promptly when the plan calls for it.
Apply pantry and dinner changes first. Then confirm the actual finish time and storage. Recording consumes allocated raw stock once and preserves this batch’s original shares.
Leave blank to use the end of this plan’s prep session.
Heat the oven to 200°C. Cut zucchini into 2cm pieces, carrots into 1cm pieces and onion into 2cm wedges. Toss 1200g zucchini, 600g carrots, 400g onions, 80ml olive oil, 8g salt and 4g black pepper.
19:35–20:35
Spread in one uncrowded layer. Roast for 25–35 minutes, turning halfway, until carrots yield to a fork and the edges brown. Split crowded trays into separate oven loads.
20:35–20:40
Weigh actual cooked output Y. Divide into 2 equal shares (Y/2), label dates and chill promptly in shallow containers. Raw-equivalent weights are accounting only.
20:40–22:16
Prepare Lentil tomato soup in 2 load(s). Sort and rinse 320g red lentils. Cut 300g carrots into 8mm dice and 200g onions into 5mm dice; shred 400g cabbage into 5mm ribbons. Heat 30ml olive oil in a large pot over medium heat. Soften onion and carrot for 5 minutes, stirring; reduce heat if onion starts to scorch. Add the lentils, 800g canned tomatoes and 1600ml recipe water. Bring to a boil, reduce to a gentle simmer and partly cover for 20–30 minutes, stirring the bottom every 5 minutes, until lentils collapse when pressed. If still firm, add a little hot processing water and continue simmering; record added water. Stir in the cabbage, 6g salt and 2g black pepper. Simmer for 5–8 minutes until cabbage ribs are tender. The soup should pour from a ladle; add a little processing water if it has become a paste. The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
22:16–22:21
Divide Lentil tomato soup into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
Storage and dinner-day reminders
Lemon chickpea couscous · Mon, Oct 19
Refrigerate · portion Y/2. Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Planned refrigerated interval: 21.3 hours.
Roast vegetable pasta · Wed, Oct 21
Refrigerate · portion Y/2. Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Planned refrigerated interval: 69.3 hours.
Lentil tomato soup with bread · Fri, Oct 23
Freeze promptly on prep day · portion Y/1. Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
Planned move to the fridge: 2026-10-22 at 20:00. Follow the component’s finishing instructions.
Chill perishable food promptly in shallow containers: within two hours, or one hour above 32°C. Fridge ≤4°C; freezer ≤−18°C. Follow each component’s storage and finishing instructions; raw vegetables and cold sauces are kept separate. A temperature check cannot undo unsafe storage. Storage guide & sources
Portion labels
Y is the actual measured finished batch. Y/N means one of N equal shares; it is not an estimated cooked weight. Planned labels need the actual finish time when you prepare the food.
Shared roasted vegetables
planned
Share 1 · Y/2 · 4 servings
Planned prep finish
2026-10-18 at 20:40
Storage
refrigerated
Use by
2026-10-21 at 20:40
Dinner
Mon, Oct 19
Lemon chickpea couscous
Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Shared roasted vegetables
planned
Share 2 · Y/2 · 4 servings
Planned prep finish
2026-10-18 at 20:40
Storage
refrigerated
Use by
2026-10-21 at 20:40
Dinner
Wed, Oct 21
Roast vegetable pasta
Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Lentil tomato soup
planned
Share 1 · Y/1 · 4 servings
Planned prep finish
2026-10-18 at 22:21
Storage
frozen
Freeze promptly
2026-10-18 at 22:21
Planned move to fridge
2026-10-22 at 20:00
Use by
2026-10-23 at 20:00
Dinner
Fri, Oct 23
Lentil tomato soup with bread
Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
What remains
These amounts come from this plan. Package surplus assumes you buy the listed quantities. Keep actual purchase amounts and product labels up to date.
Unallocated ingredients
Couscous180g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Carrots900g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Onions200g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Olive oil330ml · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Lemon juice130ml · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Salt220g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Black pepper40g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Rice180g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Broccoli200g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Pasta180g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Red lentils180g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Cabbage400g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Plain bread80g · cookedSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Prepared shares
No prepared shares are reserved. Skipping or replacing a dinner keeps its already prepared share here.
Before you cook
Reference packaged-food ingredients may differ by brand. Check actual labels and cross-contact information. Exclusions filter recipe ingredients and cannot certify allergy safety.
Five dinners, step by step
01
Mon, Oct 19
Lemon chickpea couscous
4 servings · 15 min active (base recipe) · 12 min planned finish · stove, oven · Roast trays
Tender roasted carrots, zucchini and onion over fluffy couscous with warm lemon chickpeas.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Shared roasted vegetables: Use the labelled share from your prep session. Planned prep finish 2026-10-18 at 20:40.
Ingredient notes show how much is included in your prep share and any amount still needed fresh. The quantities on the right are the full dinner totals.
Use one original labelled share. Reheat the cooked vegetables to 74°C, checked with a thermometer, then follow the dinner’s fresh finishing steps.
While the vegetables roast, cook this component on the stove. Bring 400ml recipe water to a boil in a saucepan. Stir in 320g couscous, cover and remove from the heat for 5 minutes; fluff with a fork. Check the packet liquid ratio before cooking and record any adjustment. If grains remain hard, sprinkle in a little boiling processing water and cover for 2 minutes more.
While the vegetables roast, cook this component on the stove. Warm 480g chickpeas in a saucepan with 10–20ml processing water per two servings over medium-low heat for 5 minutes, stirring until steaming. Stir in 40ml lemon juice and the remaining third of the measured salt.
Spoon couscous into bowls and add the chickpeas and this dinner’s entire roast share. Each fresh recipe makes one dinner; a shared batch has separately labelled shares for its other dinners.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Full method for cooking fresh
Heat the oven to 200°C. Cut 600g zucchini into 2cm chunks, 300g carrots into 1cm pieces and 200g onions into 2cm wedges. Toss with 40ml olive oil, two-thirds of 6g salt and 2g black pepper. Spread in one layer and roast for 25–30 minutes, turning halfway, until the carrot yields to a fork and the edges brown. If the zucchini releases a puddle, spread onto another tray and continue roasting. For the shared-prep path use only this dinner’s labelled roast share, reheated to 74°C; skip this fresh roasting step.
While the vegetables roast, cook this component on the stove. Bring 400ml recipe water to a boil in a saucepan. Stir in 320g couscous, cover and remove from the heat for 5 minutes; fluff with a fork. Check the packet liquid ratio before cooking and record any adjustment. If grains remain hard, sprinkle in a little boiling processing water and cover for 2 minutes more.
While the vegetables roast, cook this component on the stove. Warm 480g chickpeas in a saucepan with 10–20ml processing water per two servings over medium-low heat for 5 minutes, stirring until steaming. Stir in 40ml lemon juice and the remaining third of the measured salt.
Spoon couscous into bowls and add the chickpeas and this dinner’s entire roast share. Each fresh recipe makes one dinner; a shared batch has separately labelled shares for its other dinners.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
02
Tue, Oct 20
Broccoli and black bean rice
4 servings · 12 min active (base recipe) · 50 min planned finish · stove · cook in batches · Covered grain pots
Broccoli steams above rice before black beans and lemon are folded through.
Use 2 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Rinse 320g rice and put in a fitted-lid pot with 700ml recipe water, checking the packet ratio first. Bring to a boil, reduce to low, cover and simmer for 12–15 minutes until most liquid is absorbed but the centre of a grain is still slightly firm.
Cut 600g broccoli into 2cm florets and peel thick stems before slicing them 5mm thick. Scatter over the rice, cover and steam for 5–7 minutes until a knife enters the stems easily. If rice is hard and dry, add a splash of boiling processing water before covering again.
Fold in 480g black beans, 30ml olive oil, 6g salt and 2g black pepper. Cover over low heat for 3–5 minutes until the beans steam throughout. Rest off the heat for 5 minutes.
Stir through 40ml lemon juice and fluff gently without crushing the broccoli. Divide evenly into bowls.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits. For this planner, refrigerate cooked rice for at most 24 hours or freeze promptly on the preparation day after rapid cooling in shallow containers. This 24-hour rice limit is a conservative product choice, not a USDA-specific rice rule. Reheat the cooked portion evenly to 74°C with a thermometer.
03
Wed, Oct 21
Roast vegetable pasta
4 servings · 12 min active (base recipe) · 30 min planned finish · stove, oven · cook in batches · Roast trays
An uncrowded tray of caramelized vegetables folded through a simple tomato pasta sauce.
Use 2 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Shared roasted vegetables: Use the labelled share from your prep session. Planned prep finish 2026-10-18 at 20:40.
Ingredient notes show how much is included in your prep share and any amount still needed fresh. The quantities on the right are the full dinner totals.
Use one original labelled share. Reheat the cooked vegetables to 74°C, checked with a thermometer, then follow the dinner’s fresh finishing steps.
Simmer 800g canned tomatoes with 200ml recipe water and the remaining third of the measured salt over medium-low heat for 8–10 minutes, stirring until a spoon leaves a brief track. Add the roast share; if previously cooked and chilled, heat evenly to 74°C with a thermometer. Loosen a thick sauce with a little processing water.
Start the pasta water while the roast finishes, using a separate pot from the tomato sauce. Boil about 2L processing water per two servings in a large pot. Add 320g pasta and cook for 8–12 minutes or the packet time, stirring early to prevent sticking. Taste a piece: the centre should be firm but no longer hard. Drain, retaining a little cooking water.
Toss the pasta with the vegetable sauce over low heat for 1 minute. Add a spoonful of retained cooking water if the sauce clumps, then serve immediately.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Full method for cooking fresh
Heat the oven to 200°C. Cut 600g zucchini into 2cm pieces, 300g carrots into 1cm pieces and 200g onions into 2cm wedges. Toss with 40ml olive oil, two-thirds of 6g salt and 2g black pepper. Roast in one layer for 25–30 minutes, turning once, until carrots are tender and vegetable edges brown. Split crowded trays if vegetables steam. For shared preparation, skip this step and use only the labelled roast share for this dinner.
Simmer 800g canned tomatoes with 200ml recipe water and the remaining third of the measured salt over medium-low heat for 8–10 minutes, stirring until a spoon leaves a brief track. Add the roast share; if previously cooked and chilled, heat evenly to 74°C with a thermometer. Loosen a thick sauce with a little processing water.
Start the pasta water while the roast finishes, using a separate pot from the tomato sauce. Boil about 2L processing water per two servings in a large pot. Add 320g pasta and cook for 8–12 minutes or the packet time, stirring early to prevent sticking. Taste a piece: the centre should be firm but no longer hard. Drain, retaining a little cooking water.
Toss the pasta with the vegetable sauce over low heat for 1 minute. Add a spoonful of retained cooking water if the sauce clumps, then serve immediately.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
04
Thu, Oct 22
Black bean and pepper wraps
4 servings · 15 min active (base recipe) · 40 min planned finish · stove · cook in batches · Warm wraps and toast
A soft pepper and black bean filling meets fresh grated carrot in warm tortillas.
Use 2 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cut 600g bell pepper into 1cm squares and 200g onions into 5mm dice. Heat 30ml olive oil in a broad skillet over medium heat and cook onion and pepper for 8–10 minutes until tender and lightly browned. Reduce the heat and add a spoonful of processing water if the edges catch.
Add 480g black beans, 6g salt and 2g black pepper; cook for 5 minutes until steaming. Crush a quarter of the beans against the pan to help the filling hold together; reduce uncovered if watery.
Grate 200g carrots coarsely. Stir 40ml lemon juice into the hot bean filling. Warm 8 pieces plain flour tortillas in a dry skillet for 20–30 seconds per side until flexible, or follow the packet instructions.
Divide the bean filling and raw carrot between the tortillas. Fold the sides in and roll firmly; serve immediately while the carrot is crisp. Check actual tortilla ingredients.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
05
Fri, Oct 23
Lentil tomato soup with bread
4 servings · 15 min active (base recipe) · 20 min planned finish · stove · cook in batches · Soups, stews and sauces
Red lentils thicken a tomato and cabbage soup, with bread kept dry until serving.
Use 2 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Lentil tomato soup: Use the labelled share from your prep session. Planned prep finish 2026-10-18 at 22:21. Follow its thawing and finishing instructions.
Ingredient notes show how much is included in your prep share and any amount still needed fresh. The quantities on the right are the full dinner totals.
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Serve the soup with 320g plain bread on the side. If this is a late-week prep dinner, portion and freeze the soup promptly on preparation day; keep the bread separate until the dinner.
Full method for cooking fresh
Sort and rinse 320g red lentils. Cut 300g carrots into 8mm dice and 200g onions into 5mm dice; shred 400g cabbage into 5mm ribbons. Heat 30ml olive oil in a large pot over medium heat. Soften onion and carrot for 5 minutes, stirring; reduce heat if onion starts to scorch.
Add the lentils, 800g canned tomatoes and 1600ml recipe water. Bring to a boil, reduce to a gentle simmer and partly cover for 20–30 minutes, stirring the bottom every 5 minutes, until lentils collapse when pressed. If still firm, add a little hot processing water and continue simmering; record added water.
Stir in the cabbage, 6g salt and 2g black pepper. Simmer for 5–8 minutes until cabbage ribs are tender. The soup should pour from a ladle; add a little processing water if it has become a paste.
Serve the soup with 320g plain bread on the side. If this is a late-week prep dinner, portion and freeze the soup promptly on preparation day; keep the bread separate until the dinner.
The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Original recipes · Content edition 3 · Serving equivalents are cooking quantities. How this planner works