Roast wedges and cauliflower in separate labelled batches, set eggs in a shallow dish and finish with a frozen lentil bake. Each dinner has its own temperature and tray instructions.
Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Sweet potatoesraw · g
1000g1 × 1000g
Need 500g · Pantry used 0g · Net 500g · Remaining 500g
Example package: 1000g usable quantity. Confirm label/edible weight.
Black beansdrained · g
240g1 × 240g
Need 240g · Pantry used 0g · Net 240g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Plain yogurtraw · g
500g1 × 500g
Need 100g · Pantry used 0g · Net 100g · Remaining 400g
Example package: 500g usable quantity. Confirm label/edible weight.
Lemon juiceraw · ml
250ml1 × 250ml
Need 65ml · Pantry used 0ml · Net 65ml · Remaining 185ml
Example package: 250ml 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.
Olive oilraw · ml
500ml1 × 500ml
Need 75ml · Pantry used 0ml · Net 75ml · Remaining 425ml
Example package: 500ml 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.
Eggsraw · count
6 pieces1 × 6 pieces
Need 4 pieces · Pantry used 0 pieces · Net 4 pieces · Remaining 2 pieces
Example package: 6 pieces usable quantity. Confirm label/edible weight.
Potatoesraw · g
1000g1 × 1000g
Need 300g · Pantry used 0g · Net 300g · Remaining 700g
Example package: 1000g usable quantity. Confirm label/edible weight.
Broccoliraw · g
400g1 × 400g
Need 250g · Pantry used 0g · Net 250g · Remaining 150g
Example package: 400g usable quantity. Confirm label/edible weight.
Onionsraw · g
500g1 × 500g
Need 180g · Pantry used 0g · Net 180g · Remaining 320g
Example package: 500g usable quantity. Confirm label/edible weight.
Cauliflowerraw · g
450gexact edible weight
Need 450g · Pantry used 0g · Net 450g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Chickpeasdrained · g
720g3 × 240g
Need 540g · Pantry used 0g · Net 540g · Remaining 180g
Example: 400g gross can, 240g drained. Confirm your label.
Couscousdry · g
500g1 × 500g
Need 140g · Pantry used 0g · Net 140g · Remaining 360g
Example package: 500g usable quantity. Confirm label/edible weight.
Plain tahiniraw · g
300g1 × 300g
Need 60g · Pantry used 0g · Net 60g · Remaining 240g
Reference tahini is sesame only. Check the actual label and opened-package storage instructions.
Ground paprikadry · g
40g1 × 40g
Need 3g · Pantry used 0g · Net 3g · Remaining 37g
Example package: 40g usable quantity. Confirm label/edible weight.
Carrotsraw · g
1000g1 × 1000g
Need 300g · Pantry used 0g · Net 300g · Remaining 700g
Example package: 1000g usable quantity. Confirm label/edible weight.
Garlicraw · g
13gexact edible weight
Need 13g · Pantry used 0g · Net 13g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Cucumberraw · g
150gexact edible weight
Need 150g · Pantry used 0g · Net 150g · Remaining 0g
Buy exact edible weight; record any trimming losses.
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.
Eggplantraw · g
450gexact edible weight
Need 450g · Pantry used 0g · Net 450g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Red lentilsdry · g
500g1 × 500g
Need 140g · Pantry used 0g · Net 140g · Remaining 360g
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.
Plain breadcooked · g
400g1 × 400g
Need 120g · Pantry used 0g · Net 120g · Remaining 280g
Reference loaf: wheat, water, yeast, salt. Actual products may differ.
Recipe water: 700ml. 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
Roast wedges and cauliflower in separate labelled batches, set eggs in a shallow dish and finish with a frozen lentil bake. Each dinner has its own temperature and tray instructions.
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.
Roasted sweet potato wedges
Prep ahead
1 equal share · 2 servings per share
Mon, Oct 5: Roasted sweet potatoes with black beans
Prepare this component
500g Sweet potatoes
2g Ground cumin
15ml Olive oil
3g Salt
1g Black pepper
Heat the oven to 210°C. Scrub 500g sweet potatoes and cut into 2cm-thick wedges, leaving edible skin on. Toss with 15ml olive oil, 2g ground cumin, 3g salt and 1g black pepper. Arrange in one layer with a cut side against the tray.
Roast for 30–35 minutes, turning after 20 minutes, until a knife slides into the centre and the flat faces brown. If tips darken early, lower the oven to 190°C; if pale and wet, separate crowded wedges onto another tray.
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.
Warm the beans during the final minutes of roasting. Heat 240g black beans in a saucepan over medium-low heat with a splash of processing water for 5 minutes until steaming. Mash a few to bind the topping and leave the rest whole.
Mix 100g plain yogurt with 15ml lemon juice in a cold bowl. Divide the wedges and hot beans between plates and spoon the yogurt over just before serving. Keep leftover yogurt separate from hot components.
Refrigerate wedges for up to 72 hours. Reheat uncovered for a firmer surface; keep yogurt cold and heat beans at serving.
Refrigerated planning window: up to 72 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.
Cooked frittata vegetables
Cook fresh
1 equal share · 2 servings per share
Tue, Oct 6: Broccoli and potato oven frittata
Prepare this component
300g Potatoes
250g Broccoli
80g Onions
120ml Recipe water
15ml Olive oil
3g Salt
1g Black pepper
Heat the oven to 180°C. Slice 300g potatoes 5mm thick and cut 80g onions into 5mm dice. Warm 15ml olive oil in an ovenproof skillet over medium heat. Add onion, potatoes and 120ml recipe water; cover and simmer for 8–10 minutes until potato slices nearly yield to a fork.
Cut 250g broccoli into 2cm florets and stems into 5mm slices. Add to the pan, cover for 4–5 minutes until stalks are tender, then uncover and evaporate pooled water. Stir in 3g salt and 1g black pepper. If potatoes remain firm, add a splash of processing water and steam a little longer.
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.
Beat 4 pieces eggs until uniform and pour over the evenly spread vegetables. Cook over low heat for 2 minutes until the outer edge begins to set, then transfer the uncovered skillet to the oven. Use a shallow baking dish if the skillet is not ovenproof.
Bake for 12–18 minutes until the centre is fully set and no liquid egg appears when cut. If the top colours early, cover loosely. Rest for 5 minutes before cutting; treat the pan handle as hot. Keep the mixture no more than 3cm deep when scaling.
Chill the cooked vegetables for up to 72 hours. Reheat to 74°C before adding freshly beaten eggs; bake the eggs at dinner.
Refrigerated planning window: up to 72 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.
Cauliflower and chickpea roast
Prep ahead
1 equal share · 2 servings per share
Wed, Oct 7: Paprika cauliflower and chickpea tray
Prepare this component
450g Cauliflower
240g Chickpeas
3g Ground paprika
15ml Olive oil
3g Salt
1g Black pepper
Heat the oven to 210°C. Cut 450g cauliflower into 3cm florets and slice the stem 1cm thick. Drain and pat dry 240g chickpeas. Toss both with 15ml olive oil, 3g ground paprika, 3g salt and 1g black pepper; spread in one layer.
Roast for 25–30 minutes, shaking the tray halfway, until cauliflower stalks are tender and the edges brown. If spices darken before the stalks soften, lower the oven to 190°C and cover loosely for 5 minutes, then uncover.
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.
Hydrate the couscous while the tray finishes roasting. Bring 180ml recipe water to a boil. Stir in 140g couscous, check the packet ratio, cover and remove from the heat for 5 minutes until hydrated; fluff. Add a small splash of boiling processing water if still grainy.
Stir 30g plain tahini and 25ml lemon juice together, then add cool processing water one spoonful at a time until pourable. The paste may tighten before loosening. Divide couscous and roast between bowls and drizzle with the sauce.
Freezing softens the cauliflower. Reheat in the oven until 74°C; stir the tahini sauce and hydrate couscous at dinner.
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.
Roasted carrot filling
Cook fresh
1 equal share · 2 servings per share
Thu, Oct 8: Hummus and roast carrot wraps
Prepare this component
300g Carrots
15ml Olive oil
3g Salt
1g Black pepper
Heat the oven to 200°C. Cut 300g carrots into sticks about 1cm thick and 5cm long. Toss with 15ml olive oil, 3g salt and 1g black pepper and spread in one layer.
Roast for 25–30 minutes, turning once, until the thick ends are tender and edges brown. If the outside darkens first, lower to 180°C and cover loosely for 5 minutes, then uncover.
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.
Drain 300g chickpeas and mash thoroughly with 30g plain tahini, 25ml lemon juice and finely minced 5g garlic. Add cold drinking water a spoonful at a time until thick and spreadable. A fork gives a coarse hummus; continue mashing if any whole chickpeas remain.
Cut 150g cucumber into 5mm sticks. Warm 4 pieces plain flour tortillas briefly in a dry pan. Spread the hummus, add carrots and cucumber, then fold the sides and roll. Serve the hummus cold or cool; it needs no reheating.
Freeze the cooked carrots if needed. Mash hummus and cut cucumber at dinner; keep the cold filling separate from reheated carrots.
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.
Eggplant lentil bake
Prep ahead
1 equal share · 2 servings per share
Fri, Oct 9: Eggplant and lentil tomato bake
Prepare this component
450g Eggplant
140g Red lentils
400g Canned tomatoes
100g Onions
8g Garlic
400ml Recipe water
15ml Olive oil
3g Salt
1g Black pepper
Heat the oven to 210°C. Slice 450g eggplant lengthways 1cm thick. Brush with 15ml olive oil, season with 1g black pepper and lay in one layer. Roast for 20–25 minutes, turning once, until the centres collapse when pressed; firm white flesh needs more time.
Make this sauce while the eggplant roasts. Rinse 140g red lentils. Put in a pot with 400g canned tomatoes, 400ml recipe water, 3g salt, finely chopped 5mm 100g onions and minced 8g garlic. Simmer partly covered over medium-low heat for 25–30 minutes, stirring often, until lentils break down. Add processing water if catching; uncover to reduce until a spoon leaves a track.
Lower the oven to 190°C. Spoon the lentil sauce into a shallow baking dish no more than 4cm deep and layer eggplant on top. Bake for 10 minutes until bubbling at the centre. If liquid collects at the edges, bake uncovered for 5 minutes more.
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.
Rest the bake for 5 minutes before spooning onto plates. Serve with 120g plain bread, toasted in a dry pan or the warm oven until the surface is crisp.
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 Cauliflower and chickpea roast in 1 load(s). Heat the oven to 210°C. Cut 450g cauliflower into 3cm florets and slice the stem 1cm thick. Drain and pat dry 240g chickpeas. Toss both with 15ml olive oil, 3g ground paprika, 3g salt and 1g black pepper; spread in one layer. Roast for 25–30 minutes, shaking the tray halfway, until cauliflower stalks are tender and the edges brown. If spices darken before the stalks soften, lower the oven to 190°C and cover loosely for 5 minutes, then uncover. 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.
19:37–19:42
Divide Cauliflower and chickpea roast into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
19:42–20:37
Prepare Eggplant lentil bake in 1 load(s). Heat the oven to 210°C. Slice 450g eggplant lengthways 1cm thick. Brush with 15ml olive oil, season with 1g black pepper and lay in one layer. Roast for 20–25 minutes, turning once, until the centres collapse when pressed; firm white flesh needs more time. Make this sauce while the eggplant roasts. Rinse 140g red lentils. Put in a pot with 400g canned tomatoes, 400ml recipe water, 3g salt, finely chopped 5mm 100g onions and minced 8g garlic. Simmer partly covered over medium-low heat for 25–30 minutes, stirring often, until lentils break down. Add processing water if catching; uncover to reduce until a spoon leaves a track. Lower the oven to 190°C. Spoon the lentil sauce into a shallow baking dish no more than 4cm deep and layer eggplant on top. Bake for 10 minutes until bubbling at the centre. If liquid collects at the edges, bake uncovered for 5 minutes more. 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.
20:37–20:42
Divide Eggplant lentil bake into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
20:42–21:17
Prepare Roasted sweet potato wedges in 1 load(s). Heat the oven to 210°C. Scrub 500g sweet potatoes and cut into 2cm-thick wedges, leaving edible skin on. Toss with 15ml olive oil, 2g ground cumin, 3g salt and 1g black pepper. Arrange in one layer with a cut side against the tray. Roast for 30–35 minutes, turning after 20 minutes, until a knife slides into the centre and the flat faces brown. If tips darken early, lower the oven to 190°C; if pale and wet, separate crowded wedges onto another tray. 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.
21:17–21:22
Divide Roasted sweet potato wedges 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
Roasted sweet potatoes with black beans · Mon, Oct 5
Refrigerate · portion Y/1. Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Planned refrigerated interval: 20.6 hours.
Paprika cauliflower and chickpea tray · Wed, Oct 7
Refrigerate · portion Y/1. Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Planned refrigerated interval: 70.3 hours.
Eggplant and lentil tomato bake · 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.
Roasted sweet potato wedges
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 21:22
Storage
refrigerated
Use by
2026-10-07 at 21:22
Dinner
Mon, Oct 5
Roasted sweet potatoes with black beans
Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Cauliflower and chickpea roast
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 19:42
Storage
refrigerated
Use by
2026-10-07 at 19:42
Dinner
Wed, Oct 7
Paprika cauliflower and chickpea tray
Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Eggplant lentil bake
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:42
Storage
frozen
Freeze promptly
2026-10-04 at 20:42
Planned move to fridge
2026-10-08 at 20:00
Use by
2026-10-09 at 20:00
Dinner
Fri, Oct 9
Eggplant and lentil tomato bake
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
Sweet potatoes500g · 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 yogurt400g · 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 juice185ml · 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.
Ground cumin38g · 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.
Olive oil425ml · 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.
Salt235g · 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 pepper45g · 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.
Eggs2 pieces · 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.
Potatoes700g · 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.
Broccoli150g · 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.
Onions320g · 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.
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.
Couscous360g · 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 tahini240g · 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.
Ground paprika37g · 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.
Carrots700g · 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.
Red lentils360g · 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 bread280g · 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 5
Roasted sweet potatoes with black beans
2 servings · 15 min active (base recipe) · 12 min planned finish · stove, oven · Roast trays
Sweet potato wedges develop browned edges while a warm bean topping and cool yogurt add contrast.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Roasted sweet potato wedges: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 21:22.
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.
Warm the beans during the final minutes of roasting. Heat 240g black beans in a saucepan over medium-low heat with a splash of processing water for 5 minutes until steaming. Mash a few to bind the topping and leave the rest whole.
Mix 100g plain yogurt with 15ml lemon juice in a cold bowl. Divide the wedges and hot beans between plates and spoon the yogurt over just before serving. Keep leftover yogurt separate from hot components.
Full method for cooking fresh
Heat the oven to 210°C. Scrub 500g sweet potatoes and cut into 2cm-thick wedges, leaving edible skin on. Toss with 15ml olive oil, 2g ground cumin, 3g salt and 1g black pepper. Arrange in one layer with a cut side against the tray.
Roast for 30–35 minutes, turning after 20 minutes, until a knife slides into the centre and the flat faces brown. If tips darken early, lower the oven to 190°C; if pale and wet, separate crowded wedges onto another tray.
Warm the beans during the final minutes of roasting. Heat 240g black beans in a saucepan over medium-low heat with a splash of processing water for 5 minutes until steaming. Mash a few to bind the topping and leave the rest whole.
Mix 100g plain yogurt with 15ml lemon juice in a cold bowl. Divide the wedges and hot beans between plates and spoon the yogurt over just before serving. Keep leftover yogurt separate from hot components.
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 6
Broccoli and potato oven frittata
2 servings · 20 min active (base recipe) · 45 min planned finish · stove, oven · Set eggs
Pre-steamed potato slices and broccoli fill a shallow baked frittata that cuts into firm wedges.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Heat the oven to 180°C. Slice 300g potatoes 5mm thick and cut 80g onions into 5mm dice. Warm 15ml olive oil in an ovenproof skillet over medium heat. Add onion, potatoes and 120ml recipe water; cover and simmer for 8–10 minutes until potato slices nearly yield to a fork.
Cut 250g broccoli into 2cm florets and stems into 5mm slices. Add to the pan, cover for 4–5 minutes until stalks are tender, then uncover and evaporate pooled water. Stir in 3g salt and 1g black pepper. If potatoes remain firm, add a splash of processing water and steam a little longer.
Beat 4 pieces eggs until uniform and pour over the evenly spread vegetables. Cook over low heat for 2 minutes until the outer edge begins to set, then transfer the uncovered skillet to the oven. Use a shallow baking dish if the skillet is not ovenproof.
Bake for 12–18 minutes until the centre is fully set and no liquid egg appears when cut. If the top colours early, cover loosely. Rest for 5 minutes before cutting; treat the pan handle as hot. Keep the mixture no more than 3cm deep when scaling.
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.
03
Wed, Oct 7
Paprika cauliflower and chickpea tray
2 servings · 18 min active (base recipe) · 12 min planned finish · stove, oven · Roast trays
Dry cauliflower and chickpeas roast together, then meet a lemon tahini sauce and freshly hydrated couscous.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cauliflower and chickpea roast: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 19:42.
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.
Hydrate the couscous while the tray finishes roasting. Bring 180ml recipe water to a boil. Stir in 140g couscous, check the packet ratio, cover and remove from the heat for 5 minutes until hydrated; fluff. Add a small splash of boiling processing water if still grainy.
Stir 30g plain tahini and 25ml lemon juice together, then add cool processing water one spoonful at a time until pourable. The paste may tighten before loosening. Divide couscous and roast between bowls and drizzle with the sauce.
Full method for cooking fresh
Heat the oven to 210°C. Cut 450g cauliflower into 3cm florets and slice the stem 1cm thick. Drain and pat dry 240g chickpeas. Toss both with 15ml olive oil, 3g ground paprika, 3g salt and 1g black pepper; spread in one layer.
Roast for 25–30 minutes, shaking the tray halfway, until cauliflower stalks are tender and the edges brown. If spices darken before the stalks soften, lower the oven to 190°C and cover loosely for 5 minutes, then uncover.
Hydrate the couscous while the tray finishes roasting. Bring 180ml recipe water to a boil. Stir in 140g couscous, check the packet ratio, cover and remove from the heat for 5 minutes until hydrated; fluff. Add a small splash of boiling processing water if still grainy.
Stir 30g plain tahini and 25ml lemon juice together, then add cool processing water one spoonful at a time until pourable. The paste may tighten before loosening. Divide couscous and roast between bowls and drizzle with the sauce.
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 8
Hummus and roast carrot wraps
2 servings · 22 min active (base recipe) · 38 min planned finish · stove, oven · Warm wraps and toast
Heat the oven to 200°C. Cut 300g carrots into sticks about 1cm thick and 5cm long. Toss with 15ml olive oil, 3g salt and 1g black pepper and spread in one layer.
Roast for 25–30 minutes, turning once, until the thick ends are tender and edges brown. If the outside darkens first, lower to 180°C and cover loosely for 5 minutes, then uncover.
Drain 300g chickpeas and mash thoroughly with 30g plain tahini, 25ml lemon juice and finely minced 5g garlic. Add cold drinking water a spoonful at a time until thick and spreadable. A fork gives a coarse hummus; continue mashing if any whole chickpeas remain.
Cut 150g cucumber into 5mm sticks. Warm 4 pieces plain flour tortillas briefly in a dry pan. Spread the hummus, add carrots and cucumber, then fold the sides and roll. Serve the hummus cold or cool; 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 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
Eggplant and lentil tomato bake
2 servings · 25 min active (base recipe) · 20 min planned finish · stove, oven · Layered oven bakes
Pre-roasted eggplant layers over a thick red lentil sauce so the bake sets without a watery centre.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Eggplant lentil bake: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 20:42. 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.
Rest the bake for 5 minutes before spooning onto plates. Serve with 120g plain bread, toasted in a dry pan or the warm oven until the surface is crisp.
Full method for cooking fresh
Heat the oven to 210°C. Slice 450g eggplant lengthways 1cm thick. Brush with 15ml olive oil, season with 1g black pepper and lay in one layer. Roast for 20–25 minutes, turning once, until the centres collapse when pressed; firm white flesh needs more time.
Make this sauce while the eggplant roasts. Rinse 140g red lentils. Put in a pot with 400g canned tomatoes, 400ml recipe water, 3g salt, finely chopped 5mm 100g onions and minced 8g garlic. Simmer partly covered over medium-low heat for 25–30 minutes, stirring often, until lentils break down. Add processing water if catching; uncover to reduce until a spoon leaves a track.
Lower the oven to 190°C. Spoon the lentil sauce into a shallow baking dish no more than 4cm deep and layer eggplant on top. Bake for 10 minutes until bubbling at the centre. If liquid collects at the edges, bake uncovered for 5 minutes more.
Rest the bake for 5 minutes before spooning onto plates. Serve with 120g plain bread, toasted in a dry pan or the warm oven until the surface is crisp.
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.
Original recipes · Content edition 3 · Serving equivalents are cooking quantities. How this planner works