Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Couscousdry · g
500g1 × 500g
Need 240g · Pantry used 0g · Net 240g · Remaining 260g
Example package: 500g usable quantity. Confirm label/edible weight.
Chickpeasdrained · g
720g3 × 240g
Need 720g · Pantry used 0g · Net 720g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Zucchiniraw · 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 900g · Pantry used 0g · Net 900g · Remaining 100g
Example package: 1000g usable quantity. Confirm label/edible weight.
Onionsraw · g
500g1 × 500g
Need 450g · Pantry used 0g · Net 450g · Remaining 50g
Example package: 500g usable quantity. Confirm label/edible weight.
Olive oilraw · ml
500ml1 × 500ml
Need 112.5ml · Pantry used 0ml · Net 112.5ml · Remaining 387.5ml
Example package: 500ml usable quantity. Confirm label/edible weight.
Lemon juiceraw · ml
250ml1 × 250ml
Need 90ml · Pantry used 0ml · Net 90ml · Remaining 160ml
Example package: 250ml usable quantity. Confirm label/edible weight.
Saltdry · g
250g1 × 250g
Need 22.5g · Pantry used 0g · Net 22.5g · Remaining 227.5g
Example package: 250g usable quantity. Confirm label/edible weight.
Black pepperdry · g
50g1 × 50g
Need 7.5g · Pantry used 0g · Net 7.5g · Remaining 42.5g
Example package: 50g usable quantity. Confirm label/edible weight.
Eggsraw · count
6 pieces1 × 6 pieces
Need 6 pieces · Pantry used 0 pieces · Net 6 pieces · Remaining 0 pieces
Example package: 6 pieces usable quantity. Confirm label/edible weight.
Potatoesraw · g
1000g1 × 1000g
Need 600g · Pantry used 0g · Net 600g · Remaining 400g
Example package: 1000g usable quantity. Confirm label/edible weight.
Spinachraw · g
400g2 × 200g
Need 375g · Pantry used 0g · Net 375g · Remaining 25g
Example package: 200g usable quantity. Confirm label/edible weight.
Ricedry · g
500g1 × 500g
Need 240g · Pantry used 0g · Net 240g · Remaining 260g
Example package: 500g usable quantity. Confirm label/edible weight.
Broccoliraw · g
800g2 × 400g
Need 450g · Pantry used 0g · Net 450g · Remaining 350g
Example package: 400g usable quantity. Confirm label/edible weight.
Black beansdrained · g
480g2 × 240g
Need 360g · Pantry used 0g · Net 360g · Remaining 120g
Example: 400g gross can, 240g drained. Confirm your label.
Plain flour tortillascooked · count
8 pieces1 × 8 pieces
Need 6 pieces · Pantry used 0 pieces · Net 6 pieces · Remaining 2 pieces
Reference recipe: wheat, water, oil, salt. Check the actual brand for milk, soy and other ingredients.
Cabbageraw · g
800g1 × 800g
Need 300g · Pantry used 0g · Net 300g · Remaining 500g
Example package: 800g usable quantity. Confirm label/edible weight.
Plain yogurtraw · g
500g1 × 500g
Need 180g · Pantry used 0g · Net 180g · Remaining 320g
Example package: 500g usable quantity. Confirm label/edible weight.
Red lentilsdry · g
500g1 × 500g
Need 240g · Pantry used 0g · Net 240g · Remaining 260g
Example package: 500g usable quantity. Confirm label/edible weight.
Ground cumindry · g
40g1 × 40g
Need 3g · Pantry used 0g · Net 3g · Remaining 37g
Example package: 40g usable quantity. Confirm label/edible weight.
Recipe water: 2025ml. 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
Choose adult-serving equivalents for your family; half-serving adjustments are supported.
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
3 servings · 15 min active (base recipe) · 35 min planned finish · stove · cook in batches
Use 2 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Dice 450g zucchini, 225g carrots and 150g onions finely. Heat 30ml olive oil in a pot; cook vegetables eight to twelve minutes, stirring, until tender.
Add 360g chickpeas, 300ml recipe water, 4.5g salt and 1.5g black pepper; bring to a simmer and heat through. Stir in 240g couscous, cover off the heat five minutes. Confirm the couscous packet water ratio.
Fluff, stir in 30ml 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
Egg and potato skillet
3 servings · 15 min active (base recipe) · 40 min planned finish · stove · cook in batches
Use 2 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Dice 600g potatoes small and chop 150g onions. Heat 22.5ml olive oil in a deep skillet; soften onion three minutes. Add potatoes and 150ml recipe water, cover fifteen minutes until fork-tender.
Wash and stir in 225g spinach, 4.5g salt and 1.5g black pepper. Cook until wilted. Make wells and crack in 6 pieces eggs.
Cover and cook gently until egg whites and yolks are firm. Serve promptly; do not rely on a fixed minute count for doneness.
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
Broccoli and black bean rice
3 servings · 12 min active (base recipe) · 40 min planned finish · stove · cook in batches
Use 2 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Rinse 240g rice. Put in a saucepan with 525ml recipe water and confirm the packet ratio. Cover and simmer twelve to eighteen minutes until nearly tender.
Cut 450g broccoli into small florets. Lay over the rice, cover and steam five to seven minutes until tender. Fold in 360g black beans and 22.5ml olive oil and heat until beans are hot throughout.
Season with 30ml lemon juice, 4.5g salt and 1.5g black pepper. Rest covered 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.
04
Thu, Oct 8
Chickpea wraps
3 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 300g cabbage and 225g carrots. Mix 180g plain yogurt with 30ml lemon juice, one-third of the salt and all the pepper. Check actual yogurt and tortilla labels.
Drain the chickpeas. Warm 360g chickpeas with 15ml olive oil in a skillet for five to seven minutes until hot throughout. Add the remaining salt.
Warm 6 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
Carrot and lentil pot
3 servings · 12 min active (base recipe) · 45 min planned finish · stove · cook in batches
Use 2 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Rinse 240g red lentils; dice 450g carrots and 150g onions. Heat 22.5ml olive oil in a pot. Soften onion and carrot for five minutes. Stir in 3g ground cumin.
Add lentils and 1050ml recipe water. Simmer gently twenty to thirty minutes, stirring, until lentils are soft; add and record extra water as needed.
Wash 150g spinach, stir in with 4.5g salt and 1.5g black pepper, and simmer three minutes until wilted.
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