Use chilled noodles on Monday and dressed chickpeas on Tuesday within their short windows. Assemble Wednesday’s slaw fresh and freeze both late-week cooked bases.
Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Wheat and buckwheat sobadry · g
250g1 × 250g
Need 160g · Pantry used 0g · Net 160g · Remaining 90g
Reference soba contains wheat. Brands differ; confirm actual ingredients and cooking time.
Shelled edamamefrozen · g
400g1 × 400g
Need 200g · Pantry used 0g · Net 200g · Remaining 200g
Example package: 400g usable quantity. Confirm label/edible weight.
Cucumberraw · g
450gexact edible weight
Need 450g · Pantry used 0g · Net 450g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Carrotsraw · g
1000g1 × 1000g
Need 250g · Pantry used 0g · Net 250g · Remaining 750g
Example package: 1000g usable quantity. Confirm label/edible weight.
Simple soy saucecanned · ml
150ml1 × 150ml
Need 20ml · Pantry used 0ml · Net 20ml · Remaining 130ml
Example package: 150ml usable quantity. Confirm label/edible weight.
Lemon juiceraw · ml
250ml1 × 250ml
Need 75ml · Pantry used 0ml · Net 75ml · Remaining 175ml
Example package: 250ml usable quantity. Confirm label/edible weight.
Olive oilraw · ml
500ml1 × 500ml
Need 55ml · Pantry used 0ml · Net 55ml · Remaining 445ml
Example package: 500ml usable quantity. Confirm label/edible weight.
Sesame seedsdry · g
100g1 × 100g
Need 20g · Pantry used 0g · Net 20g · Remaining 80g
Example package: 100g usable quantity. Confirm label/edible weight.
Chickpeasdrained · g
960g4 × 240g
Need 780g · Pantry used 0g · Net 780g · Remaining 180g
Example: 400g gross can, 240g drained. Confirm your label.
Fresh tomatoesraw · g
250gexact edible weight
Need 250g · Pantry used 0g · Net 250g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Onionsraw · g
500g1 × 500g
Need 300g · Pantry used 0g · Net 300g · Remaining 200g
Example package: 500g 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.
Saltdry · g
250g1 × 250g
Need 11g · Pantry used 0g · Net 11g · Remaining 239g
Example package: 250g usable quantity. Confirm label/edible weight.
Black pepperdry · g
50g1 × 50g
Need 4g · Pantry used 0g · Net 4g · Remaining 46g
Example package: 50g usable quantity. Confirm label/edible weight.
Cabbageraw · g
800g1 × 800g
Need 220g · Pantry used 0g · Net 220g · Remaining 580g
Example package: 800g usable quantity. Confirm label/edible weight.
Plain tahiniraw · g
300g1 × 300g
Need 35g · Pantry used 0g · Net 35g · Remaining 265g
Reference tahini is sesame only. Check the actual label and opened-package storage instructions.
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.
Bell pepperraw · g
400gexact edible weight
Need 400g · Pantry used 0g · Net 400g · Remaining 0g
Buy exact edible weight; record any trimming losses.
White beansdrained · g
480g2 × 240g
Need 300g · Pantry used 0g · Net 300g · Remaining 180g
Example package: 240g usable quantity. Confirm label/edible weight.
Canned tomatoescanned · g
400g1 × 400g
Need 200g · Pantry used 0g · Net 200g · Remaining 200g
Example package: 400g usable quantity. Confirm label/edible weight.
Garlicraw · g
18gexact edible weight
Need 18g · Pantry used 0g · Net 18g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Ground paprikadry · g
40g1 × 40g
Need 2g · Pantry used 0g · Net 2g · Remaining 38g
Example package: 40g usable quantity. Confirm label/edible weight.
Cauliflowerraw · g
300gexact edible weight
Need 300g · Pantry used 0g · Net 300g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Plain coconut milkcanned · ml
400ml1 × 400ml
Need 300ml · Pantry used 0ml · Net 300ml · Remaining 100ml
Reference product contains coconut and water; check actual ingredients and opened-package instructions.
Gingerraw · g
15gexact edible weight
Need 15g · Pantry used 0g · Net 15g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Ground cumindry · g
40g1 × 40g
Need 3g · Pantry used 0g · Net 3g · Remaining 37g
Example package: 40g usable quantity. Confirm label/edible weight.
Ricedry · g
500g1 × 500g
Need 150g · Pantry used 0g · Net 150g · Remaining 350g
Example package: 500g usable quantity. Confirm label/edible weight.
Recipe water: 800ml. 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
Use chilled noodles on Monday and dressed chickpeas on Tuesday within their short windows. Assemble Wednesday’s slaw fresh and freeze both late-week cooked bases.
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.
Cold soba and edamame
Prep ahead
1 equal share · 2 servings per share
Mon, Oct 5: Soba and edamame cold salad
Prepare this component
160g Wheat and buckwheat soba
200g Shelled edamame
Boil about 2L processing water per two servings in a pot. Add 200g shelled edamame and cook for the packet time, usually 4–6 minutes, until the beans are tender rather than chalky. Lift out with a sieve and rinse under cold drinking water; drain well.
In the same boiling water cook 160g wheat and buckwheat soba for the packet time, usually 4–6 minutes, until tender. Drain and rinse thoroughly under cold drinking water, rubbing gently to remove starch. Drain until no water drips steadily; if preparing ahead, chill promptly in a shallow covered container.
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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
Finish at dinner
Keep the labelled component chilled. Use the original portion for this dinner and follow its ingredient use-by limits. Serve this component cold without reheating and complete the fresh finishing steps below.
Cut 200g cucumber into 5mm half-moons and 100g carrots into fine 2mm matchsticks. Whisk 20ml simple soy sauce, 20ml lemon juice and 10ml olive oil. Check the soba label because many brands contain wheat as well as buckwheat.
Toss the cold noodles and edamame with the vegetables and dressing. Sprinkle over 10g sesame seeds. If noodles cling, separate them with wet fingers before tossing; serve cold without reheating.
This component is cooked but intended to be served cold. Chill promptly; loosen with a little cold drinking water. Noodles are best within 24 hours. Keep cucumber and dressing separate.
Refrigerated planning window: up to 24 hours, shortened by any earlier product or opened-food limit. Keep refrigerated; this component is not planned for freezing.
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.
Lemon chickpeas for chopped salad
Prep ahead
1 equal share · 2 servings per share
Tue, Oct 6: Cucumber chickpea chopped salad
Prepare this component
300g Chickpeas
50g Onions
25ml Lemon juice
15ml Olive oil
3g Salt
1g Black pepper
Drain 300g chickpeas thoroughly. Cut 50g onions into very fine 3mm dice and mix with 25ml lemon juice, 15ml olive oil, 3g salt and 1g black pepper. Fold in chickpeas and let stand while preparing the vegetables; keep chilled if made ahead.
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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
Finish at dinner
Keep the labelled component chilled. Use the original portion for this dinner and follow its ingredient use-by limits. Serve this component cold without reheating and complete the fresh finishing steps below.
Wash 250g cucumber and 250g fresh tomatoes. Cut into 1cm pieces. If cucumber seeds are very wet, scoop the loose seed core before cutting; weigh the edible portion after trimming.
Fold the vegetables through the chickpeas immediately before serving. Lift with a spoon rather than mashing. If liquid accumulates, serve with a slotted spoon so the bread stays crisp.
Toast 160g plain bread in a dry skillet over medium heat for 1–2 minutes per side until lightly crisp. Serve beside the cold salad; do not store the bread mixed into it.
Keep dressed chickpeas cold for up to 48 hours or the shorter package limit. Cut cucumber and tomato at dinner to prevent watery salad.
Refrigerated planning window: up to 48 hours, shortened by any earlier product or opened-food limit. Keep refrigerated; this component is not planned for freezing.
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.
Tahini chickpea filling
Cook fresh
1 equal share · 2 servings per share
Wed, Oct 7: Sesame chickpea slaw wraps
Prepare this component
240g Chickpeas
35g Plain tahini
30ml Lemon juice
2g Salt
1g Black pepper
Drain 240g chickpeas well and mash one-third with a fork. Leave the rest whole for texture. Check that no can liquid remains pooled in the bowl.
Stir 35g plain tahini, 30ml lemon juice, 2g salt and 1g black pepper into the chickpeas. If the tahini tightens, add cool drinking water a teaspoon at a time until the filling is spreadable; it should hold on a spoon rather than run.
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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
Finish at dinner
Keep the labelled component chilled. Use the original portion for this dinner and follow its ingredient use-by limits. Serve this component cold without reheating and complete the fresh finishing steps below.
Wash and dry 220g cabbage; shred into 2mm ribbons. Grate 150g carrots coarsely. Fold both into the filling just before dinner and add 10g sesame seeds. If the vegetables release water, drain the puddle before filling wraps.
Warm 4 pieces plain flour tortillas briefly in a dry skillet until flexible, then let cool for a minute. Divide the cold slaw filling evenly and roll tightly. Keep any remaining filling chilled; it needs no reheating.
Keep the dressed chickpeas chilled and follow the earliest opened-package or use-by limit. Add freshly shredded vegetables at dinner; serve the filling cold.
Refrigerated planning window: up to 48 hours, shortened by any earlier product or opened-food limit. Keep refrigerated; this component is not planned for freezing.
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.
Roast pepper bean soup
Prep ahead
1 equal share · 2 servings per share
Thu, Oct 8: Roast pepper and white bean soup
Prepare this component
400g Bell pepper
150g Onions
300g White beans
200g Canned tomatoes
10g Garlic
2g Ground paprika
500ml Recipe water
15ml Olive oil
3g Salt
1g Black pepper
Heat the oven to 220°C. Halve 400g bell pepper, removing stems and seeds; cut 150g onions into 2cm wedges. Toss with 15ml olive oil and place peppers skin-side up with onion beside them. Roast for 25–30 minutes until pepper skins blister in patches and flesh softens. Turn onion halfway; move browned pieces aside.
Let peppers cool just enough to handle, about 5 minutes. Pull off loose blackened skin where it lifts easily, then chop flesh and onion into 1cm pieces. Put in a pot with 300g white beans, 200g canned tomatoes, minced 10g garlic, 2g ground paprika, 500ml recipe water, 3g salt and 1g black pepper.
Simmer over medium-low heat for 10 minutes until garlic is tender and beans steam throughout. Mash half the beans against the pot to thicken the soup. If too watery, simmer uncovered; if thick, add a little processing water. No blender is needed.
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.
Toast 160g plain bread in a dry skillet or the warm oven until lightly crisp. Ladle soup into bowls and serve toast separately.
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.
Coconut chickpea curry
Prep ahead
1 equal share · 2 servings per share
Fri, Oct 9: Coconut chickpea and cauliflower curry
Prepare this component
240g Chickpeas
300g Cauliflower
300ml Plain coconut milk
100g Onions
15g Ginger
8g Garlic
3g Ground cumin
15ml Olive oil
3g Salt
1g Black pepper
Cut 100g onions into 5mm dice and 300g cauliflower into 2cm florets. Mince 15g ginger and 8g garlic. Heat 15ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 3g ground cumin for 30 seconds until fragrant.
Add cauliflower, 240g chickpeas, 300ml plain coconut milk, 3g salt and 1g black pepper. Bring to a gentle simmer, cover loosely and cook over low heat for 12–18 minutes until a knife enters cauliflower stalks easily. Avoid a rolling boil. If the sauce becomes oily, lower the heat and stir in a small splash of processing water.
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.
With two burners, cook rice while the curry simmers. On one burner make the curry first and allow extra time. Rinse 150g rice. Cook with 300ml recipe water in a covered saucepan after checking the packet ratio: bring to a boil, reduce to low for 12–18 minutes until tender, then rest off the heat for 5 minutes. Add a little boiling processing water if grains remain firm.
Fluff the rice and ladle the curry over it. If curry is too thin, simmer uncovered briefly; if too thick, loosen with a little hot processing water before serving.
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.
Prepare Roast pepper bean soup in 1 load(s). Heat the oven to 220°C. Halve 400g bell pepper, removing stems and seeds; cut 150g onions into 2cm wedges. Toss with 15ml olive oil and place peppers skin-side up with onion beside them. Roast for 25–30 minutes until pepper skins blister in patches and flesh softens. Turn onion halfway; move browned pieces aside. Let peppers cool just enough to handle, about 5 minutes. Pull off loose blackened skin where it lifts easily, then chop flesh and onion into 1cm pieces. Put in a pot with 300g white beans, 200g canned tomatoes, minced 10g garlic, 2g ground paprika, 500ml recipe water, 3g salt and 1g black pepper. Simmer over medium-low heat for 10 minutes until garlic is tender and beans steam throughout. Mash half the beans against the pot to thicken the soup. If too watery, simmer uncovered; if thick, add a little processing water. No blender is needed. 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.
19:55–20:00
Divide Roast pepper bean soup into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
20:00–20:25
Prepare Coconut chickpea curry in 1 load(s). Cut 100g onions into 5mm dice and 300g cauliflower into 2cm florets. Mince 15g ginger and 8g garlic. Heat 15ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 3g ground cumin for 30 seconds until fragrant. Add cauliflower, 240g chickpeas, 300ml plain coconut milk, 3g salt and 1g black pepper. Bring to a gentle simmer, cover loosely and cook over low heat for 12–18 minutes until a knife enters cauliflower stalks easily. Avoid a rolling boil. If the sauce becomes oily, lower the heat and stir in a small splash of processing water. 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.
20:25–20:30
Divide Coconut chickpea curry into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
20:30–20:48
Prepare Cold soba and edamame in 1 load(s). Boil about 2L processing water per two servings in a pot. Add 200g shelled edamame and cook for the packet time, usually 4–6 minutes, until the beans are tender rather than chalky. Lift out with a sieve and rinse under cold drinking water; drain well. In the same boiling water cook 160g wheat and buckwheat soba for the packet time, usually 4–6 minutes, until tender. Drain and rinse thoroughly under cold drinking water, rubbing gently to remove starch. Drain until no water drips steadily; if preparing ahead, chill promptly in a shallow covered container. 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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
20:48–20:53
Divide Cold soba and edamame into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
20:53–21:01
Prepare Lemon chickpeas for chopped salad in 1 load(s). Drain 300g chickpeas thoroughly. Cut 50g onions into very fine 3mm dice and mix with 25ml lemon juice, 15ml olive oil, 3g salt and 1g black pepper. Fold in chickpeas and let stand while preparing the vegetables; keep chilled if made ahead. 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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
21:01–21:06
Divide Lemon chickpeas for chopped salad 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
Soba and edamame cold salad · Mon, Oct 5
Refrigerate · portion Y/1. Keep refrigerated at 4°C or below. Follow the recipe’s cold serving or final cooking instructions; keep fresh ingredients separate.
Planned refrigerated interval: 21.1 hours.
Cucumber chickpea chopped salad · Tue, Oct 6
Refrigerate · portion Y/1. Keep refrigerated at 4°C or below. Follow the recipe’s cold serving or final cooking instructions; keep fresh ingredients separate.
Planned refrigerated interval: 44.9 hours.
Roast pepper and white bean soup · Thu, Oct 8
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: 2026-10-07 at 20:00. Follow the component’s finishing instructions.
Coconut chickpea and cauliflower curry · Fri, Oct 9
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: 2026-10-08 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.
Cold soba and edamame
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:53
Storage
refrigerated
Use by
2026-10-05 at 20:53
Dinner
Mon, Oct 5
Soba and edamame cold salad
Keep refrigerated at 4°C or below. Follow the recipe’s cold serving or final cooking instructions; keep fresh ingredients separate.
Lemon chickpeas for chopped salad
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 21:06
Storage
refrigerated
Use by
2026-10-06 at 21:06
Dinner
Tue, Oct 6
Cucumber chickpea chopped salad
Keep refrigerated at 4°C or below. Follow the recipe’s cold serving or final cooking instructions; keep fresh ingredients separate.
Roast pepper bean soup
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:00
Storage
frozen
Freeze promptly
2026-10-04 at 20:00
Planned move to fridge
2026-10-07 at 20:00
Use by
2026-10-08 at 20:00
Dinner
Thu, Oct 8
Roast pepper and white bean soup
Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
Coconut chickpea curry
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:30
Storage
frozen
Freeze promptly
2026-10-04 at 20:30
Planned move to fridge
2026-10-08 at 20:00
Use by
2026-10-09 at 20:00
Dinner
Fri, Oct 9
Coconut chickpea and cauliflower curry
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
Wheat and buckwheat soba90g · 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.
Shelled edamame200g · frozenSurplus 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.
Carrots750g · 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.
Simple soy sauce130ml · cannedSurplus 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 juice175ml · 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 oil445ml · 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.
Sesame seeds80g · 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.
Chickpeas180g · drainedSurplus 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.
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.
Salt239g · 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 pepper46g · 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.
Cabbage580g · 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 tahini265g · 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 flour tortillas4 pieces · 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.
White beans180g · drainedSurplus 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.
Canned tomatoes200g · cannedSurplus 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.
Ground paprika38g · 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.
Plain coconut milk100ml · cannedSurplus 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.
Ground cumin37g · 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.
Rice350g · 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.
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 5
Soba and edamame cold salad
2 servings · 20 min active (base recipe) · 8 min planned finish · stove · Cold salads and bowls
Rinsed buckwheat noodles, tender edamame and crisp cucumber take a light soy and lemon dressing.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cold soba and edamame: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 20:53.
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.
Keep the labelled component chilled. Use the original portion for this dinner and follow its ingredient use-by limits. Serve this component cold without reheating and complete the fresh finishing steps below.
Cut 200g cucumber into 5mm half-moons and 100g carrots into fine 2mm matchsticks. Whisk 20ml simple soy sauce, 20ml lemon juice and 10ml olive oil. Check the soba label because many brands contain wheat as well as buckwheat.
Toss the cold noodles and edamame with the vegetables and dressing. Sprinkle over 10g sesame seeds. If noodles cling, separate them with wet fingers before tossing; serve cold without reheating.
Full method for cooking fresh
Boil about 2L processing water per two servings in a pot. Add 200g shelled edamame and cook for the packet time, usually 4–6 minutes, until the beans are tender rather than chalky. Lift out with a sieve and rinse under cold drinking water; drain well.
In the same boiling water cook 160g wheat and buckwheat soba for the packet time, usually 4–6 minutes, until tender. Drain and rinse thoroughly under cold drinking water, rubbing gently to remove starch. Drain until no water drips steadily; if preparing ahead, chill promptly in a shallow covered container.
Cut 200g cucumber into 5mm half-moons and 100g carrots into fine 2mm matchsticks. Whisk 20ml simple soy sauce, 20ml lemon juice and 10ml olive oil. Check the soba label because many brands contain wheat as well as buckwheat.
Toss the cold noodles and edamame with the vegetables and dressing. Sprinkle over 10g sesame seeds. If noodles cling, separate them with wet fingers before tossing; serve cold without reheating.
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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
02
Tue, Oct 6
Cucumber chickpea chopped salad
2 servings · 18 min active (base recipe) · 12 min planned finish · stove · Cold salads and bowls
Well-drained chickpeas, cucumber and tomato make a crisp chopped salad with bread on the side.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Lemon chickpeas for chopped salad: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 21:06.
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.
Keep the labelled component chilled. Use the original portion for this dinner and follow its ingredient use-by limits. Serve this component cold without reheating and complete the fresh finishing steps below.
Wash 250g cucumber and 250g fresh tomatoes. Cut into 1cm pieces. If cucumber seeds are very wet, scoop the loose seed core before cutting; weigh the edible portion after trimming.
Fold the vegetables through the chickpeas immediately before serving. Lift with a spoon rather than mashing. If liquid accumulates, serve with a slotted spoon so the bread stays crisp.
Toast 160g plain bread in a dry skillet over medium heat for 1–2 minutes per side until lightly crisp. Serve beside the cold salad; do not store the bread mixed into it.
Full method for cooking fresh
Drain 300g chickpeas thoroughly. Cut 50g onions into very fine 3mm dice and mix with 25ml lemon juice, 15ml olive oil, 3g salt and 1g black pepper. Fold in chickpeas and let stand while preparing the vegetables; keep chilled if made ahead.
Wash 250g cucumber and 250g fresh tomatoes. Cut into 1cm pieces. If cucumber seeds are very wet, scoop the loose seed core before cutting; weigh the edible portion after trimming.
Fold the vegetables through the chickpeas immediately before serving. Lift with a spoon rather than mashing. If liquid accumulates, serve with a slotted spoon so the bread stays crisp.
Toast 160g plain bread in a dry skillet over medium heat for 1–2 minutes per side until lightly crisp. Serve beside the cold salad; do not store the bread mixed into it.
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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
03
Wed, Oct 7
Sesame chickpea slaw wraps
2 servings · 20 min active (base recipe) · 20 min planned finish · stove · Cold salads and bowls
Lemon tahini chickpeas add substance to finely shredded cabbage and carrot in a cold wrap.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Drain 240g chickpeas well and mash one-third with a fork. Leave the rest whole for texture. Check that no can liquid remains pooled in the bowl.
Stir 35g plain tahini, 30ml lemon juice, 2g salt and 1g black pepper into the chickpeas. If the tahini tightens, add cool drinking water a teaspoon at a time until the filling is spreadable; it should hold on a spoon rather than run.
Wash and dry 220g cabbage; shred into 2mm ribbons. Grate 150g carrots coarsely. Fold both into the filling just before dinner and add 10g sesame seeds. If the vegetables release water, drain the puddle before filling wraps.
Warm 4 pieces plain flour tortillas briefly in a dry skillet until flexible, then let cool for a minute. Divide the cold slaw filling evenly and roll tightly. Keep any remaining filling chilled; it needs no reheating.
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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
04
Thu, Oct 8
Roast pepper and white bean soup
2 servings · 22 min active (base recipe) · 12 min planned finish · stove, oven · Roast trays
Roasted pepper and onion give a smoky edge to a chunky, hand-mashed white bean soup.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Roast pepper bean soup: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 20:00. 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.
Toast 160g plain bread in a dry skillet or the warm oven until lightly crisp. Ladle soup into bowls and serve toast separately.
Full method for cooking fresh
Heat the oven to 220°C. Halve 400g bell pepper, removing stems and seeds; cut 150g onions into 2cm wedges. Toss with 15ml olive oil and place peppers skin-side up with onion beside them. Roast for 25–30 minutes until pepper skins blister in patches and flesh softens. Turn onion halfway; move browned pieces aside.
Let peppers cool just enough to handle, about 5 minutes. Pull off loose blackened skin where it lifts easily, then chop flesh and onion into 1cm pieces. Put in a pot with 300g white beans, 200g canned tomatoes, minced 10g garlic, 2g ground paprika, 500ml recipe water, 3g salt and 1g black pepper.
Simmer over medium-low heat for 10 minutes until garlic is tender and beans steam throughout. Mash half the beans against the pot to thicken the soup. If too watery, simmer uncovered; if thick, add a little processing water. No blender is needed.
Toast 160g plain bread in a dry skillet or the warm oven until lightly crisp. Ladle soup into bowls and serve toast separately.
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 9
Coconut chickpea and cauliflower curry
2 servings · 20 min active (base recipe) · 22 min planned finish · stove · Soups, stews and sauces
Cauliflower and chickpeas simmer gently in a ginger coconut sauce, with rice cooked at dinner.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Coconut chickpea curry: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 20:30. 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.
With two burners, cook rice while the curry simmers. On one burner make the curry first and allow extra time. Rinse 150g rice. Cook with 300ml recipe water in a covered saucepan after checking the packet ratio: bring to a boil, reduce to low for 12–18 minutes until tender, then rest off the heat for 5 minutes. Add a little boiling processing water if grains remain firm.
Fluff the rice and ladle the curry over it. If curry is too thin, simmer uncovered briefly; if too thick, loosen with a little hot processing water before serving.
Full method for cooking fresh
Cut 100g onions into 5mm dice and 300g cauliflower into 2cm florets. Mince 15g ginger and 8g garlic. Heat 15ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 3g ground cumin for 30 seconds until fragrant.
Add cauliflower, 240g chickpeas, 300ml plain coconut milk, 3g salt and 1g black pepper. Bring to a gentle simmer, cover loosely and cook over low heat for 12–18 minutes until a knife enters cauliflower stalks easily. Avoid a rolling boil. If the sauce becomes oily, lower the heat and stir in a small splash of processing water.
With two burners, cook rice while the curry simmers. On one burner make the curry first and allow extra time. Rinse 150g rice. Cook with 300ml recipe water in a covered saucepan after checking the packet ratio: bring to a boil, reduce to low for 12–18 minutes until tender, then rest off the heat for 5 minutes. Add a little boiling processing water if grains remain firm.
Fluff the rice and ladle the curry over it. If curry is too thin, simmer uncovered briefly; if too thick, loosen with a little hot processing water before serving.
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.
Original recipes · Content edition 3 · Serving equivalents are cooking quantities. How this planner works