Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Couscousdry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g usable quantity. Confirm label/edible weight.
Chickpeasdrained · g
1200g5 × 240g
Need 1200g · Pantry used 0g · Net 1200g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Zucchiniraw · g
600gexact edible weight
Need 600g · Pantry used 0g · Net 600g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Carrotsraw · g
1000g1 × 1000g
Need 450g · Pantry used 0g · Net 450g · Remaining 550g
Example package: 1000g usable quantity. Confirm label/edible weight.
Onionsraw · g
500g1 × 500g
Need 300g · Pantry used 0g · Net 300g · Remaining 200g
Example package: 500g usable quantity. Confirm label/edible weight.
Olive oilraw · ml
500ml1 × 500ml
Need 80ml · Pantry used 0ml · Net 80ml · Remaining 420ml
Example package: 500ml usable quantity. Confirm label/edible weight.
Lemon juiceraw · ml
250ml1 × 250ml
Need 80ml · Pantry used 0ml · Net 80ml · Remaining 170ml
Example package: 250ml usable quantity. Confirm label/edible weight.
Saltdry · g
250g1 × 250g
Need 15g · Pantry used 0g · Net 15g · Remaining 235g
Example package: 250g usable quantity. Confirm label/edible weight.
Black pepperdry · g
50g1 × 50g
Need 5g · Pantry used 0g · Net 5g · Remaining 45g
Example package: 50g usable quantity. Confirm label/edible weight.
Ricedry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g usable quantity. Confirm label/edible weight.
Canned tomatoescanned · g
400g1 × 400g
Need 400g · Pantry used 0g · Net 400g · Remaining 0g
Example package: 400g usable quantity. Confirm label/edible weight.
Potatoesraw · g
1000g1 × 1000g
Need 700g · Pantry used 0g · Net 700g · Remaining 300g
Example package: 1000g usable quantity. Confirm label/edible weight.
Ground cumindry · g
40g1 × 40g
Need 2g · Pantry used 0g · Net 2g · Remaining 38g
Example package: 40g usable quantity. Confirm label/edible weight.
Plain flour tortillascooked · count
8 pieces1 × 8 pieces
Need 4 pieces · Pantry used 0 pieces · Net 4 pieces · Remaining 4 pieces
Reference recipe: wheat, water, oil, salt. Check the actual brand for milk, soy and other ingredients.
Cabbageraw · g
800g1 × 800g
Need 200g · Pantry used 0g · Net 200g · Remaining 600g
Example package: 800g usable quantity. Confirm label/edible weight.
Plain yogurtraw · g
500g1 × 500g
Need 120g · Pantry used 0g · Net 120g · Remaining 380g
Example package: 500g usable quantity. Confirm label/edible weight.
Spinachraw · g
200g1 × 200g
Need 200g · Pantry used 0g · Net 200g · Remaining 0g
Example package: 200g usable quantity. Confirm label/edible weight.
Recipe water: 850ml. 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
Five separate 240g drained allocations. Open late-week cans on the day of cooking.
Prep begins at 19:00 on the day before your first dinner. Waiting and active work are scheduled separately; one cook, one oven and one stove task at a time.
Chill food promptly in shallow containers: within two hours, or one hour above 32°C. Fridge ≤4°C; freezer ≤−18°C. Reheat leftovers evenly to 74°C with a thermometer. A temperature check cannot undo unsafe storage. Storage guide & sources
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 5
One-pot chickpea couscous
2 servings · 15 min active (base recipe) · 25 min planned finish · stove
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Dice 300g zucchini, 150g carrots and 100g onions finely. Heat 20ml olive oil in a pot; cook vegetables eight to twelve minutes, stirring, until tender.
Add 240g chickpeas, 200ml recipe water, 3g salt and 1g black pepper; bring to a simmer and heat through. Stir in 160g couscous, cover off the heat five minutes. Confirm the couscous packet water ratio.
Fluff, stir in 20ml lemon juice, and divide evenly. This stovetop recipe has no shared roast component.
Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.
02
Tue, Oct 6
Lemon chickpea rice
2 servings · 15 min active (base recipe) · 30 min planned finish · stove
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Rinse 160g rice; cook with 300ml recipe water using the packet ratio until tender, about twelve to eighteen minutes; rest five minutes.
Dice 300g zucchini, 150g carrots and 100g onions. Heat 20ml olive oil in a skillet and cook vegetables ten to twelve minutes until tender.
Add 240g chickpeas, 3g salt and 1g black pepper; heat through five minutes. Stir in 20ml lemon juice and serve over rice.
Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.
03
Wed, Oct 7
Tomato chickpea potato pot
2 servings · 12 min active (base recipe) · 35 min planned finish · stove
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Dice 100g onions and cut 300g potatoes into small cubes. Warm 15ml olive oil in a pot; soften onion five minutes, then stir in 2g ground cumin.
Add potatoes, 400g canned tomatoes, 200ml recipe water, 3g salt and 1g black pepper. Cover loosely and simmer twenty minutes until potatoes are fork-tender.
Add 240g chickpeas and simmer five minutes until hot throughout. Add water if needed and record it.
Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.
04
Thu, Oct 8
Chickpea wraps
2 servings · 15 min active (base recipe) · 20 min planned finish · stove
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Wash and finely shred 200g cabbage and 150g carrots. Mix 120g plain yogurt with 20ml lemon juice, one-third of the salt and all the pepper. Check actual yogurt and tortilla labels.
Drain the chickpeas. Warm 240g chickpeas with 10ml olive oil in a skillet for five to seven minutes until hot throughout. Add the remaining salt.
Warm 4 pieces plain flour tortillas according to the packet. Distribute all chickpeas, vegetables and sauce evenly; fold and serve. Keep any unused raw vegetables and yogurt separate and follow their actual expiry and opened-package instructions.
Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.
05
Fri, Oct 9
Spinach chickpea potatoes
2 servings · 12 min active (base recipe) · 30 min planned finish · stove
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cut 400g potatoes into small cubes. Heat 15ml olive oil in a deep skillet, add potatoes and 150ml recipe water. Cover and cook fifteen to twenty minutes until fork-tender, stirring and adding water if needed.
Wash 200g spinach. Add 240g chickpeas and spinach to the skillet. Cook five minutes until chickpeas are hot throughout and spinach is wilted.
Add 20ml lemon juice, 3g salt and 1g black pepper; mix and divide evenly.
Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.
Original recipes · Reference version 1 · Serving equivalents are cooking quantities. How this planner works