Use broad pans and uncrowded trays for four servings. Prepare separate roast and sauce components, keep eggs fresh, and freeze both late-week pot dinners.
Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Cauliflowerraw · g
1500gexact edible weight
Need 1500g · Pantry used 0g · Net 1500g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Chickpeasdrained · g
960g4 × 240g
Need 960g · Pantry used 0g · Net 960g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Couscousdry · g
500g1 × 500g
Need 280g · Pantry used 0g · Net 280g · Remaining 220g
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.
Lemon juiceraw · ml
250ml1 × 250ml
Need 50ml · Pantry used 0ml · Net 50ml · Remaining 200ml
Example package: 250ml usable quantity. Confirm label/edible weight.
Ground paprikadry · g
40g1 × 40g
Need 10g · Pantry used 0g · Net 10g · Remaining 30g
Example package: 40g usable quantity. Confirm label/edible weight.
Olive oilraw · ml
500ml1 × 500ml
Need 150ml · Pantry used 0ml · Net 150ml · Remaining 350ml
Example package: 500ml usable quantity. Confirm label/edible weight.
Saltdry · g
250g1 × 250g
Need 30g · Pantry used 0g · Net 30g · Remaining 220g
Example package: 250g usable quantity. Confirm label/edible weight.
Black pepperdry · g
50g1 × 50g
Need 10g · Pantry used 0g · Net 10g · Remaining 40g
Example package: 50g usable quantity. Confirm label/edible weight.
Eggsraw · count
18 pieces3 × 6 pieces
Need 16 pieces · Pantry used 0 pieces · Net 16 pieces · Remaining 2 pieces
Example package: 6 pieces usable quantity. Confirm label/edible weight.
Bell pepperraw · g
1300gexact edible weight
Need 1300g · Pantry used 0g · Net 1300g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Canned tomatoescanned · g
1200g3 × 400g
Need 1200g · Pantry used 0g · Net 1200g · Remaining 0g
Example package: 400g usable quantity. Confirm label/edible weight.
Onionsraw · g
1000g2 × 500g
Need 860g · Pantry used 0g · Net 860g · Remaining 140g
Example package: 500g usable quantity. Confirm label/edible weight.
Ground cumindry · g
40g1 × 40g
Need 10g · Pantry used 0g · Net 10g · Remaining 30g
Example package: 40g usable quantity. Confirm label/edible weight.
Plain breadcooked · g
800g2 × 400g
Need 640g · Pantry used 0g · Net 640g · Remaining 160g
Reference loaf: wheat, water, yeast, salt. Actual products may differ.
Potatoesraw · g
1000g1 × 1000g
Need 600g · Pantry used 0g · Net 600g · Remaining 400g
Example package: 1000g usable quantity. Confirm label/edible weight.
Broccoliraw · g
800g2 × 400g
Need 500g · Pantry used 0g · Net 500g · Remaining 300g
Example package: 400g usable quantity. Confirm label/edible weight.
Plain coconut milkcanned · ml
800ml2 × 400ml
Need 600ml · Pantry used 0ml · Net 600ml · Remaining 200ml
Reference product contains coconut and water; check actual ingredients and opened-package instructions.
Gingerraw · g
30gexact edible weight
Need 30g · Pantry used 0g · Net 30g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Garlicraw · g
36gexact edible weight
Need 36g · Pantry used 0g · Net 36g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Ricedry · g
500g1 × 500g
Need 300g · Pantry used 0g · Net 300g · Remaining 200g
Example package: 500g usable quantity. Confirm label/edible weight.
White beansdrained · g
720g3 × 240g
Need 600g · Pantry used 0g · Net 600g · Remaining 120g
Example package: 240g usable quantity. Confirm label/edible weight.
Recipe water: 2200ml. 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 broad pans and uncrowded trays for four servings. Prepare separate roast and sauce components, keep eggs fresh, and freeze both late-week pot dinners.
Prep begins at 09:00 on the day before your first dinner. This larger batch needs a daytime preparation session. 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.
Cauliflower and chickpea roast
Prep ahead
1 equal share · 4 servings per share
Mon, Oct 5: Paprika cauliflower and chickpea tray
Prepare this component
900g Cauliflower
480g Chickpeas
6g Ground paprika
30ml Olive oil
6g Salt
2g Black pepper
Heat the oven to 210°C. Cut 900g cauliflower into 3cm florets and slice the stem 1cm thick. Drain and pat dry 480g chickpeas. Toss both with 30ml olive oil, 6g ground paprika, 6g salt and 2g 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 360ml recipe water to a boil. Stir in 280g 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 60g plain tahini and 50ml 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.
Pepper tomato egg sauce
Prep ahead
1 equal share · 4 servings per share
Tue, Oct 6: Pepper and tomato eggs
Prepare this component
500g Bell pepper
800g Canned tomatoes
200g Onions
4g Ground cumin
30ml Olive oil
6g Salt
2g Black pepper
Cut 200g onions into 5mm dice and 500g bell pepper into 1cm squares. Heat 30ml olive oil in a broad lidded skillet over medium heat. Soften onion and pepper for 8–10 minutes until a pepper piece bends easily. Stir in 4g ground cumin for 30 seconds.
Add 800g canned tomatoes, 6g salt and 2g black pepper. Simmer uncovered over medium-low heat for 10–12 minutes until a spoon drawn through the sauce leaves a gap briefly. Reduce watery tomatoes further so the eggs do not float.
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.
Make shallow wells in the hot sauce. Crack 8 pieces eggs into a cup one at a time and slide into the wells. Cover and cook over low heat for 6–10 minutes until whites and yolks are firm. If the base catches, add a spoonful of processing water at the side and lower the heat.
Serve the eggs and sauce with 320g plain bread. For a fractional egg quantity, beat the scaled egg amount first and pour it into the wells; check that it sets all the way through.
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.
Cooked frittata vegetables
Cook fresh
1 equal share · 4 servings per share
Wed, Oct 7: Broccoli and potato oven frittata
Prepare this component
600g Potatoes
500g Broccoli
160g Onions
240ml Recipe water
30ml Olive oil
6g Salt
2g Black pepper
Heat the oven to 180°C. Slice 600g potatoes 5mm thick and cut 160g onions into 5mm dice. Warm 30ml olive oil in an ovenproof skillet over medium heat. Add onion, potatoes and 240ml recipe water; cover and simmer for 8–10 minutes until potato slices nearly yield to a fork.
Cut 500g 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 6g salt and 2g 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 8 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.
Coconut chickpea curry
Prep ahead
1 equal share · 4 servings per share
Thu, Oct 8: Coconut chickpea and cauliflower curry
Prepare this component
480g Chickpeas
600g Cauliflower
600ml Plain coconut milk
200g Onions
30g Ginger
16g Garlic
6g Ground cumin
30ml Olive oil
6g Salt
2g Black pepper
Cut 200g onions into 5mm dice and 600g cauliflower into 2cm florets. Mince 30g ginger and 16g garlic. Heat 30ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 6g ground cumin for 30 seconds until fragrant.
Add cauliflower, 480g chickpeas, 600ml plain coconut milk, 6g salt and 2g 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 300g rice. Cook with 600ml 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.
Roast pepper bean soup
Prep ahead
1 equal share · 4 servings per share
Fri, Oct 9: Roast pepper and white bean soup
Prepare this component
800g Bell pepper
300g Onions
600g White beans
400g Canned tomatoes
20g Garlic
4g Ground paprika
1000ml Recipe water
30ml Olive oil
6g Salt
2g Black pepper
Heat the oven to 220°C. Halve 800g bell pepper, removing stems and seeds; cut 300g onions into 2cm wedges. Toss with 30ml 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 600g white beans, 400g canned tomatoes, minced 20g garlic, 4g ground paprika, 1000ml recipe water, 6g salt and 2g 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 320g 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.
Prepare Cauliflower and chickpea roast in 1 load(s). Heat the oven to 210°C. Cut 900g cauliflower into 3cm florets and slice the stem 1cm thick. Drain and pat dry 480g chickpeas. Toss both with 30ml olive oil, 6g ground paprika, 6g salt and 2g 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.
09:37–09:42
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.
09:42–10:28
Prepare Pepper tomato egg sauce in 2 load(s). Cut 200g onions into 5mm dice and 500g bell pepper into 1cm squares. Heat 30ml olive oil in a broad lidded skillet over medium heat. Soften onion and pepper for 8–10 minutes until a pepper piece bends easily. Stir in 4g ground cumin for 30 seconds. Add 800g canned tomatoes, 6g salt and 2g black pepper. Simmer uncovered over medium-low heat for 10–12 minutes until a spoon drawn through the sauce leaves a gap briefly. Reduce watery tomatoes further so the eggs do not float. 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.
10:28–10:33
Divide Pepper tomato egg sauce into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
10:33–11:23
Prepare Coconut chickpea curry in 2 load(s). Cut 200g onions into 5mm dice and 600g cauliflower into 2cm florets. Mince 30g ginger and 16g garlic. Heat 30ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 6g ground cumin for 30 seconds until fragrant. Add cauliflower, 480g chickpeas, 600ml plain coconut milk, 6g salt and 2g 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.
11:23–11:28
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.
11:28–13:08
Prepare Roast pepper bean soup in 2 load(s). Heat the oven to 220°C. Halve 800g bell pepper, removing stems and seeds; cut 300g onions into 2cm wedges. Toss with 30ml 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 600g white beans, 400g canned tomatoes, minced 20g garlic, 4g ground paprika, 1000ml recipe water, 6g salt and 2g 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.
13:08–13:13
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.
Storage and dinner-day reminders
Paprika cauliflower and chickpea tray · 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: 32.3 hours.
Pepper and tomato eggs · Tue, Oct 6
Refrigerate · portion Y/1. Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Planned refrigerated interval: 55.5 hours.
Coconut chickpea and cauliflower curry · 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.
Roast pepper and white bean soup · 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.
Cauliflower and chickpea roast
planned
Share 1 · Y/1 · 4 servings
Planned prep finish
2026-10-04 at 09:42
Storage
refrigerated
Use by
2026-10-07 at 09:42
Dinner
Mon, Oct 5
Paprika cauliflower and chickpea tray
Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Pepper tomato egg sauce
planned
Share 1 · Y/1 · 4 servings
Planned prep finish
2026-10-04 at 10:33
Storage
refrigerated
Use by
2026-10-07 at 10:33
Dinner
Tue, Oct 6
Pepper and tomato eggs
Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Coconut chickpea curry
planned
Share 1 · Y/1 · 4 servings
Planned prep finish
2026-10-04 at 11:28
Storage
frozen
Freeze promptly
2026-10-04 at 11:28
Planned move to fridge
2026-10-07 at 20:00
Use by
2026-10-08 at 20:00
Dinner
Thu, Oct 8
Coconut chickpea and cauliflower curry
Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
Roast pepper bean soup
planned
Share 1 · Y/1 · 4 servings
Planned prep finish
2026-10-04 at 13:13
Storage
frozen
Freeze promptly
2026-10-04 at 13:13
Planned move to fridge
2026-10-08 at 20:00
Use by
2026-10-09 at 20:00
Dinner
Fri, Oct 9
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.
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
Couscous220g · 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.
Lemon juice200ml · 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 paprika30g · 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 oil350ml · 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.
Salt220g · 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 pepper40g · 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.
Onions140g · 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 cumin30g · 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 bread160g · 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.
Potatoes400g · 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.
Broccoli300g · 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 coconut milk200ml · 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.
Rice200g · 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.
White beans120g · 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.
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
Paprika cauliflower and chickpea tray
4 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 09:42.
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 360ml recipe water to a boil. Stir in 280g 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 60g plain tahini and 50ml 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 900g cauliflower into 3cm florets and slice the stem 1cm thick. Drain and pat dry 480g chickpeas. Toss both with 30ml olive oil, 6g ground paprika, 6g salt and 2g 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 360ml recipe water to a boil. Stir in 280g 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 60g plain tahini and 50ml 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.
02
Tue, Oct 6
Pepper and tomato eggs
4 servings · 18 min active (base recipe) · 22 min planned finish · stove · cook in batches · Set eggs
Eggs set gently in a reduced pepper and tomato sauce, with bread for the pan juices.
Use 2 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Pepper tomato egg sauce: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 10:33.
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.
Make shallow wells in the hot sauce. Crack 8 pieces eggs into a cup one at a time and slide into the wells. Cover and cook over low heat for 6–10 minutes until whites and yolks are firm. If the base catches, add a spoonful of processing water at the side and lower the heat.
Serve the eggs and sauce with 320g plain bread. For a fractional egg quantity, beat the scaled egg amount first and pour it into the wells; check that it sets all the way through.
Full method for cooking fresh
Cut 200g onions into 5mm dice and 500g bell pepper into 1cm squares. Heat 30ml olive oil in a broad lidded skillet over medium heat. Soften onion and pepper for 8–10 minutes until a pepper piece bends easily. Stir in 4g ground cumin for 30 seconds.
Add 800g canned tomatoes, 6g salt and 2g black pepper. Simmer uncovered over medium-low heat for 10–12 minutes until a spoon drawn through the sauce leaves a gap briefly. Reduce watery tomatoes further so the eggs do not float.
Make shallow wells in the hot sauce. Crack 8 pieces eggs into a cup one at a time and slide into the wells. Cover and cook over low heat for 6–10 minutes until whites and yolks are firm. If the base catches, add a spoonful of processing water at the side and lower the heat.
Serve the eggs and sauce with 320g plain bread. For a fractional egg quantity, beat the scaled egg amount first and pour it into the wells; check that it sets all the way through.
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
Broccoli and potato oven frittata
4 servings · 20 min active (base recipe) · 55 min planned finish · stove, oven · cook in batches · Set eggs
Pre-steamed potato slices and broccoli fill a shallow baked frittata that cuts into firm wedges.
Use 2 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 600g potatoes 5mm thick and cut 160g onions into 5mm dice. Warm 30ml olive oil in an ovenproof skillet over medium heat. Add onion, potatoes and 240ml recipe water; cover and simmer for 8–10 minutes until potato slices nearly yield to a fork.
Cut 500g 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 6g salt and 2g black pepper. If potatoes remain firm, add a splash of processing water and steam a little longer.
Beat 8 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.
04
Thu, Oct 8
Coconut chickpea and cauliflower curry
4 servings · 20 min active (base recipe) · 32 min planned finish · stove · cook in batches · Soups, stews and sauces
Cauliflower and chickpeas simmer gently in a ginger coconut sauce, with rice cooked at dinner.
Use 2 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 11:28. 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 300g rice. Cook with 600ml 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 200g onions into 5mm dice and 600g cauliflower into 2cm florets. Mince 30g ginger and 16g garlic. Heat 30ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 6g ground cumin for 30 seconds until fragrant.
Add cauliflower, 480g chickpeas, 600ml plain coconut milk, 6g salt and 2g 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 300g rice. Cook with 600ml 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.
05
Fri, Oct 9
Roast pepper and white bean soup
4 servings · 22 min active (base recipe) · 22 min planned finish · stove, oven · cook in batches · Roast trays
Roasted pepper and onion give a smoky edge to a chunky, hand-mashed white bean soup.
Use 2 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 13:13. 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 320g 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 800g bell pepper, removing stems and seeds; cut 300g onions into 2cm wedges. Toss with 30ml 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 600g white beans, 400g canned tomatoes, minced 20g garlic, 4g ground paprika, 1000ml recipe water, 6g salt and 2g 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 320g 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.
Original recipes · Content edition 3 · Serving equivalents are cooking quantities. How this planner works