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
240g1 × 240g
Need 240g · Pantry used 0g · Net 240g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Zucchiniraw · g
300gexact edible weight
Need 300g · Pantry used 0g · Net 300g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Carrotsraw · g
1000g1 × 1000g
Need 600g · Pantry used 0g · Net 600g · Remaining 400g
Example package: 1000g usable quantity. Confirm label/edible weight.
Onionsraw · g
500g1 × 500g
Need 400g · Pantry used 0g · Net 400g · Remaining 100g
Example package: 500g usable quantity. Confirm label/edible weight.
Olive oilraw · ml
500ml1 × 500ml
Need 75ml · Pantry used 0ml · Net 75ml · Remaining 425ml
Example package: 500ml usable quantity. Confirm label/edible weight.
Lemon juiceraw · ml
250ml1 × 250ml
Need 40ml · Pantry used 0ml · Net 40ml · Remaining 210ml
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 120g · Pantry used 0g · Net 120g · Remaining 380g
Example package: 500g usable quantity. Confirm label/edible weight.
Red lentilsdry · g
500g1 × 500g
Need 280g · Pantry used 0g · Net 280g · Remaining 220g
Example package: 500g usable quantity. Confirm label/edible weight.
Canned tomatoescanned · g
800g2 × 400g
Need 800g · Pantry used 0g · Net 800g · Remaining 0g
Example package: 400g usable quantity. Confirm label/edible weight.
Pastadry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g usable quantity. Confirm label/edible weight.
Mushroomsraw · g
250g1 × 250g
Need 250g · Pantry used 0g · Net 250g · Remaining 0g
Example package: 250g usable quantity. Confirm label/edible weight.
Peasfrozen · g
500g1 × 500g
Need 150g · Pantry used 0g · Net 150g · Remaining 350g
Example package: 500g 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.
White beansdrained · g
240g1 × 240g
Need 240g · Pantry used 0g · Net 240g · Remaining 0g
Example package: 240g 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 160g · Pantry used 0g · Net 160g · Remaining 240g
Reference loaf: wheat, water, yeast, salt. Actual products may differ.
Recipe water: 1800ml. 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
No egg ingredients in the reference recipes; fresh grains each evening.
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
Tomato lentil rice 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.
Rinse 120g rice and 120g red lentils. Dice 150g carrots and 100g onions. Heat 15ml olive oil in a pot; soften vegetables five minutes.
Add rice, lentils, 400g canned tomatoes, 700ml recipe water, 3g salt and 1g black pepper. Cover loosely and simmer twenty to thirty minutes, stirring regularly, until rice and lentils are tender.
Add extra water in small amounts if needed; record it. Rest off the heat five minutes.
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
Mushroom and pea pasta
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.
Cook 160g pasta in about 2L processing water per two servings according to the packet. Drain; reuse the emptied pot.
Slice 250g mushrooms and dice 100g onions. Heat 15ml olive oil in the pot, cook onion and mushrooms eight minutes until softened and lightly browned.
Add 150g peas, 100ml recipe water, 3g salt and 1g black pepper; simmer five minutes until peas are cooked. Return pasta, stir and heat through.
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
Lemon bean wraps
2 servings · 12 min active (base recipe) · 15 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 shred 200g cabbage and 150g carrots. Drain 240g white beans; mash half with 20ml lemon juice, 3g salt and 1g black pepper. No yogurt is used in this recipe.
Heat 10ml olive oil in a skillet. Add mashed and whole beans and heat five minutes until hot throughout. Warm 4 pieces plain flour tortillas according to the packet.
Divide beans and raw vegetables evenly between the tortillas and serve. Check actual tortilla labels for all ingredients and cross-contact.
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
Lentil tomato soup with bread
2 servings · 15 min active (base recipe) · 40 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.
Sort and rinse 160g red lentils. Dice 150g carrots and 100g onions, shred 200g cabbage. Warm 15ml olive oil in a large pot and soften onion and carrot for five minutes.
Add lentils, 400g canned tomatoes and 800ml recipe water. Cover loosely and simmer twenty to thirty minutes until lentils are soft, stirring occasionally. Add water if needed and record the actual amount.
Add cabbage, 3g salt and 1g black pepper; simmer five to eight minutes until tender. Serve with 160g plain bread.
If made on prep day for late in the week: portion into shallow containers and freeze that day, after prompt cooling. Move to the refrigerator the evening before serving. If still frozen, reheat from frozen on the stove with water as needed, stirring; check several places reach 74°C with a thermometer. Never keep Sunday soup refrigerated until Friday.
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