Freeze five cooked bases promptly in labelled portions. Finish with fresh spinach, pasta, rice or bread at dinner; the shopping list keeps those ingredients separate from prepared credit.
Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Red lentilsdry · g
500g1 × 500g
Need 400g · Pantry used 0g · Net 400g · Remaining 100g
Example package: 500g usable quantity. Confirm label/edible weight.
Carrotsraw · g
1000g1 × 1000g
Need 420g · Pantry used 0g · Net 420g · Remaining 580g
Example package: 1000g usable quantity. Confirm label/edible weight.
Onionsraw · g
500g1 × 500g
Need 500g · Pantry used 0g · Net 500g · Remaining 0g
Example package: 500g usable quantity. Confirm label/edible weight.
Spinachraw · g
200g1 × 200g
Need 200g · Pantry used 0g · Net 200g · Remaining 0g
Example package: 200g usable quantity. Confirm label/edible weight.
Ground cumindry · g
40g1 × 40g
Need 5g · Pantry used 0g · Net 5g · Remaining 35g
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.
Pastadry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g usable quantity. Confirm label/edible weight.
Mushroomsraw · g
250g1 × 250g
Need 200g · Pantry used 0g · Net 200g · Remaining 50g
Example package: 250g usable quantity. Confirm label/edible weight.
Canned tomatoescanned · g
1200g3 × 400g
Need 1200g · Pantry used 0g · Net 1200g · Remaining 0g
Example package: 400g usable quantity. Confirm label/edible weight.
Garlicraw · g
24gexact edible weight
Need 24g · Pantry used 0g · Net 24g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Chickpeasdrained · g
240g1 × 240g
Need 240g · Pantry used 0g · Net 240g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Cauliflowerraw · g
300gexact edible weight
Need 300g · Pantry used 0g · Net 300g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Plain coconut milkcanned · ml
400ml1 × 400ml
Need 300ml · Pantry used 0ml · Net 300ml · Remaining 100ml
Reference product contains coconut and water; check actual ingredients and opened-package instructions.
Gingerraw · g
25gexact edible weight
Need 25g · Pantry used 0g · Net 25g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Ricedry · g
500g1 × 500g
Need 150g · Pantry used 0g · Net 150g · Remaining 350g
Example package: 500g usable quantity. Confirm label/edible weight.
Sweet potatoesraw · g
1000g1 × 1000g
Need 400g · Pantry used 0g · Net 400g · Remaining 600g
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 peanut butterraw · g
340g1 × 340g
Need 50g · Pantry used 0g · Net 50g · Remaining 290g
Reference product is peanuts only. Check the actual label for added ingredients and cross-contact.
Eggplantraw · g
450gexact edible weight
Need 450g · Pantry used 0g · Net 450g · Remaining 0g
Buy exact edible weight; record any trimming losses.
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: 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
Freeze five cooked bases promptly in labelled portions. Finish with fresh spinach, pasta, rice or bread at dinner; the shopping list keeps those ingredients separate from prepared credit.
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.
Carrot lentil base
Prep ahead
1 equal share · 2 servings per share
Mon, Oct 5: Carrot and lentil pot
Prepare this component
160g Red lentils
300g Carrots
100g Onions
2g Ground cumin
15ml Olive oil
3g Salt
1g Black pepper
700ml Recipe water
Rinse 160g red lentils. Cut 300g carrots into 1cm cubes and 100g onions into 5mm dice. Warm 15ml olive oil in a pot over medium heat and soften the vegetables for 5 minutes. Stir in 2g ground cumin for 30 seconds until fragrant; lower heat if it smells toasted sharply.
Add the lentils, 700ml recipe water, 3g salt and 1g black pepper. Bring to a boil, reduce to low and partly cover for 20–30 minutes, stirring every 5 minutes until the carrots crush under a fork and the lentils are creamy. If it catches, lower the heat and add hot processing water in small amounts; record it.
The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time.
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.
Wash 100g spinach, remove tough stalk ends and roughly chop into 3cm strips. Stir into the hot lentil base and simmer for 2–3 minutes until wilted throughout.
Rest off the heat for 2 minutes. Stir once and divide between bowls; loosen with a small splash of hot processing water if it thickens while standing.
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.
Lentil mushroom ragù
Prep ahead
1 equal share · 2 servings per share
Tue, Oct 6: Lentil and mushroom ragù pasta
Prepare this component
100g Red lentils
200g Mushrooms
120g Carrots
100g Onions
400g Canned tomatoes
8g Garlic
400ml Recipe water
15ml Olive oil
3g Salt
1g Black pepper
Rinse 100g red lentils. Chop 200g mushrooms, 120g carrots and 100g onions into 5mm pieces and mince 8g garlic. Heat 15ml olive oil in a broad pot over medium heat. Cook onion, carrot and mushrooms for 8–10 minutes until mushroom liquid evaporates; stir in garlic for 30 seconds.
Add lentils, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Simmer partly covered over low heat for 25–30 minutes, stirring every 5 minutes, until lentils break down and the sauce is thick enough to cling to a spoon. If firm and dry, add hot processing water; if too loose, uncover to reduce.
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.
Boil about 2L processing water per two servings in a separate pot. Cook 160g pasta according to the packet until firm but no longer hard. Drain, retaining a little pasta water.
Toss pasta and ragù over low heat for 1 minute. Add retained water a spoonful at a time if needed to coat the shapes evenly. For one-pot cooking, set the sauce aside while boiling pasta, then return it to the emptied pot.
Freeze promptly on preparation day for dinners outside the refrigerated window. Texture may soften after freezing; keep the fresh finish separate.
Refrigerated planning window: up to 72 hours, shortened by any earlier product or opened-food limit. Freeze promptly when the plan calls for it.
Apply pantry and dinner changes first. Then confirm the actual finish time and storage. Recording consumes allocated raw stock once and preserves this batch’s original shares.
Leave blank to use the end of this plan’s prep session.
Coconut chickpea curry
Prep ahead
1 equal share · 2 servings per share
Wed, Oct 7: Coconut chickpea and cauliflower curry
Prepare this component
240g Chickpeas
300g Cauliflower
300ml Plain coconut milk
100g Onions
15g Ginger
8g Garlic
3g Ground cumin
15ml Olive oil
3g Salt
1g Black pepper
Cut 100g onions into 5mm dice and 300g cauliflower into 2cm florets. Mince 15g ginger and 8g garlic. Heat 15ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 3g ground cumin for 30 seconds until fragrant.
Add cauliflower, 240g chickpeas, 300ml plain coconut milk, 3g salt and 1g black pepper. Bring to a gentle simmer, cover loosely and cook over low heat for 12–18 minutes until a knife enters cauliflower stalks easily. Avoid a rolling boil. If the sauce becomes oily, lower the heat and stir in a small splash of processing water.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches.
Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Finish at dinner
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
With two burners, cook rice while the curry simmers. On one burner make the curry first and allow extra time. Rinse 150g rice. Cook with 300ml recipe water in a covered saucepan after checking the packet ratio: bring to a boil, reduce to low for 12–18 minutes until tender, then rest off the heat for 5 minutes. Add a little boiling processing water if grains remain firm.
Fluff the rice and ladle the curry over it. If curry is too thin, simmer uncovered briefly; if too thick, loosen with a little hot processing water before serving.
Freeze promptly on preparation day for dinners outside the refrigerated window. Texture may soften after freezing; keep the fresh finish separate.
Refrigerated planning window: up to 72 hours, shortened by any earlier product or opened-food limit. Freeze promptly when the plan calls for it.
Apply pantry and dinner changes first. Then confirm the actual finish time and storage. Recording consumes allocated raw stock once and preserves this batch’s original shares.
Leave blank to use the end of this plan’s prep session.
Sweet potato peanut stew base
Prep ahead
1 equal share · 2 servings per share
Thu, Oct 8: Sweet potato and peanut bean stew
Prepare this component
400g Sweet potatoes
240g Black beans
50g Plain peanut butter
400g Canned tomatoes
100g Onions
10g Ginger
400ml Recipe water
15ml Olive oil
3g Salt
1g Black pepper
Cut 400g sweet potatoes into 2cm cubes and 100g onions into 5mm dice; mince 10g ginger. Heat 15ml olive oil in a pot over medium heat. Soften onion for 5 minutes, then stir ginger for 30 seconds.
Add sweet potato, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Bring to a simmer, partly cover and cook over low heat for 18–25 minutes until a fork enters a cube easily. If liquid evaporates while potato is firm, add a little hot processing water.
Whisk 50g plain peanut butter with a ladle of hot stew in a bowl until smooth, then stir it back with 240g black beans. Simmer gently for 5 minutes until the beans steam throughout. Stir the bottom often; loosen with processing water if the peanut sauce catches.
The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time.
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.
Wash 100g spinach and cut into 3cm strips. Fold into the stew for 2 minutes until wilted. Serve in bowls; check the peanut butter label for its actual ingredients and allergens.
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.
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 Carrot lentil base in 1 load(s). Rinse 160g red lentils. Cut 300g carrots into 1cm cubes and 100g onions into 5mm dice. Warm 15ml olive oil in a pot over medium heat and soften the vegetables for 5 minutes. Stir in 2g ground cumin for 30 seconds until fragrant; lower heat if it smells toasted sharply. Add the lentils, 700ml recipe water, 3g salt and 1g black pepper. Bring to a boil, reduce to low and partly cover for 20–30 minutes, stirring every 5 minutes until the carrots crush under a fork and the lentils are creamy. If it catches, lower the heat and add hot processing water in small amounts; record it. The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. 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.
19:47–19:52
Divide Carrot lentil base into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
19:52–20:30
Prepare Lentil mushroom ragù in 1 load(s). Rinse 100g red lentils. Chop 200g mushrooms, 120g carrots and 100g onions into 5mm pieces and mince 8g garlic. Heat 15ml olive oil in a broad pot over medium heat. Cook onion, carrot and mushrooms for 8–10 minutes until mushroom liquid evaporates; stir in garlic for 30 seconds. Add lentils, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Simmer partly covered over low heat for 25–30 minutes, stirring every 5 minutes, until lentils break down and the sauce is thick enough to cling to a spoon. If firm and dry, add hot processing water; if too loose, uncover to reduce. 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.
20:30–20:35
Divide Lentil mushroom ragù into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
20:35–21:00
Prepare Coconut chickpea curry in 1 load(s). Cut 100g onions into 5mm dice and 300g cauliflower into 2cm florets. Mince 15g ginger and 8g garlic. Heat 15ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 3g ground cumin for 30 seconds until fragrant. Add cauliflower, 240g chickpeas, 300ml plain coconut milk, 3g salt and 1g black pepper. Bring to a gentle simmer, cover loosely and cook over low heat for 12–18 minutes until a knife enters cauliflower stalks easily. Avoid a rolling boil. If the sauce becomes oily, lower the heat and stir in a small splash of processing water. The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
21:00–21:05
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.
21:05–21:40
Prepare Sweet potato peanut stew base in 1 load(s). Cut 400g sweet potatoes into 2cm cubes and 100g onions into 5mm dice; mince 10g ginger. Heat 15ml olive oil in a pot over medium heat. Soften onion for 5 minutes, then stir ginger for 30 seconds. Add sweet potato, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Bring to a simmer, partly cover and cook over low heat for 18–25 minutes until a fork enters a cube easily. If liquid evaporates while potato is firm, add a little hot processing water. Whisk 50g plain peanut butter with a ladle of hot stew in a bowl until smooth, then stir it back with 240g black beans. Simmer gently for 5 minutes until the beans steam throughout. Stir the bottom often; loosen with processing water if the peanut sauce catches. The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. 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.
21:40–21:45
Divide Sweet potato peanut stew base into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
21:45–22:40
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.
22:40–22:45
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.
Storage and dinner-day reminders
Carrot and lentil pot · Mon, Oct 5
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: 2026-10-04 at 20:00. Follow the component’s finishing instructions.
Lentil and mushroom ragù pasta · Tue, Oct 6
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: 2026-10-05 at 20:00. Follow the component’s finishing instructions.
Coconut chickpea and cauliflower curry · Wed, Oct 7
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: 2026-10-06 at 20:00. Follow the component’s finishing instructions.
Sweet potato and peanut bean stew · 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.
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.
Carrot lentil base
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 19:52
Storage
frozen
Freeze promptly
2026-10-04 at 19:52
Planned move to fridge
2026-10-04 at 20:00
Use by
2026-10-05 at 20:00
Dinner
Mon, Oct 5
Carrot and lentil pot
Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
Lentil mushroom ragù
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:35
Storage
frozen
Freeze promptly
2026-10-04 at 20:35
Planned move to fridge
2026-10-05 at 20:00
Use by
2026-10-06 at 20:00
Dinner
Tue, Oct 6
Lentil and mushroom ragù pasta
Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
Coconut chickpea curry
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 21:05
Storage
frozen
Freeze promptly
2026-10-04 at 21:05
Planned move to fridge
2026-10-06 at 20:00
Use by
2026-10-07 at 20:00
Dinner
Wed, Oct 7
Coconut chickpea and cauliflower curry
Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
Sweet potato peanut stew base
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 21:45
Storage
frozen
Freeze promptly
2026-10-04 at 21:45
Planned move to fridge
2026-10-07 at 20:00
Use by
2026-10-08 at 20:00
Dinner
Thu, Oct 8
Sweet potato and peanut bean stew
Freeze promptly at −18°C; thaw in the refrigerator. 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 22:45
Storage
frozen
Freeze promptly
2026-10-04 at 22:45
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
Red lentils100g · 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.
Carrots580g · 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 cumin35g · 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.
Pasta340g · 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.
Mushrooms50g · 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 milk100ml · cannedSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Rice350g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Sweet potatoes600g · 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 peanut butter290g · 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 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
Carrot and lentil pot
2 servings · 12 min active (base recipe) · 8 min planned finish · stove · Soups, stews and sauces
A cumin-scented carrot and red lentil pot finished with spinach for a soft, spoonable dinner.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Carrot lentil base: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 19:52. 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.
Wash 100g spinach, remove tough stalk ends and roughly chop into 3cm strips. Stir into the hot lentil base and simmer for 2–3 minutes until wilted throughout.
Rest off the heat for 2 minutes. Stir once and divide between bowls; loosen with a small splash of hot processing water if it thickens while standing.
Full method for cooking fresh
Rinse 160g red lentils. Cut 300g carrots into 1cm cubes and 100g onions into 5mm dice. Warm 15ml olive oil in a pot over medium heat and soften the vegetables for 5 minutes. Stir in 2g ground cumin for 30 seconds until fragrant; lower heat if it smells toasted sharply.
Add the lentils, 700ml recipe water, 3g salt and 1g black pepper. Bring to a boil, reduce to low and partly cover for 20–30 minutes, stirring every 5 minutes until the carrots crush under a fork and the lentils are creamy. If it catches, lower the heat and add hot processing water in small amounts; record it.
Wash 100g spinach, remove tough stalk ends and roughly chop into 3cm strips. Stir into the hot lentil base and simmer for 2–3 minutes until wilted throughout.
Rest off the heat for 2 minutes. Stir once and divide between bowls; loosen with a small splash of hot processing water if it thickens while standing.
The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. 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
Lentil and mushroom ragù pasta
2 servings · 22 min active (base recipe) · 15 min planned finish · stove · Soups, stews and sauces
Finely chopped mushrooms and red lentils simmer into a thick sauce that catches in pasta shapes.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Lentil mushroom ragù: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 20:35. 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.
Boil about 2L processing water per two servings in a separate pot. Cook 160g pasta according to the packet until firm but no longer hard. Drain, retaining a little pasta water.
Toss pasta and ragù over low heat for 1 minute. Add retained water a spoonful at a time if needed to coat the shapes evenly. For one-pot cooking, set the sauce aside while boiling pasta, then return it to the emptied pot.
Full method for cooking fresh
Rinse 100g red lentils. Chop 200g mushrooms, 120g carrots and 100g onions into 5mm pieces and mince 8g garlic. Heat 15ml olive oil in a broad pot over medium heat. Cook onion, carrot and mushrooms for 8–10 minutes until mushroom liquid evaporates; stir in garlic for 30 seconds.
Add lentils, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Simmer partly covered over low heat for 25–30 minutes, stirring every 5 minutes, until lentils break down and the sauce is thick enough to cling to a spoon. If firm and dry, add hot processing water; if too loose, uncover to reduce.
Boil about 2L processing water per two servings in a separate pot. Cook 160g pasta according to the packet until firm but no longer hard. Drain, retaining a little pasta water.
Toss pasta and ragù over low heat for 1 minute. Add retained water a spoonful at a time if needed to coat the shapes evenly. For one-pot cooking, set the sauce aside while boiling pasta, then return it to the emptied pot.
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
Coconut chickpea and cauliflower curry
2 servings · 20 min active (base recipe) · 22 min planned finish · stove · Soups, stews and sauces
Cauliflower and chickpeas simmer gently in a ginger coconut sauce, with rice cooked at dinner.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Coconut chickpea curry: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 21:05. Follow its thawing and finishing instructions.
Ingredient notes show how much is included in your prep share and any amount still needed fresh. The quantities on the right are the full dinner totals.
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
With two burners, cook rice while the curry simmers. On one burner make the curry first and allow extra time. Rinse 150g rice. Cook with 300ml recipe water in a covered saucepan after checking the packet ratio: bring to a boil, reduce to low for 12–18 minutes until tender, then rest off the heat for 5 minutes. Add a little boiling processing water if grains remain firm.
Fluff the rice and ladle the curry over it. If curry is too thin, simmer uncovered briefly; if too thick, loosen with a little hot processing water before serving.
Full method for cooking fresh
Cut 100g onions into 5mm dice and 300g cauliflower into 2cm florets. Mince 15g ginger and 8g garlic. Heat 15ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 3g ground cumin for 30 seconds until fragrant.
Add cauliflower, 240g chickpeas, 300ml plain coconut milk, 3g salt and 1g black pepper. Bring to a gentle simmer, cover loosely and cook over low heat for 12–18 minutes until a knife enters cauliflower stalks easily. Avoid a rolling boil. If the sauce becomes oily, lower the heat and stir in a small splash of processing water.
With two burners, cook rice while the curry simmers. On one burner make the curry first and allow extra time. Rinse 150g rice. Cook with 300ml recipe water in a covered saucepan after checking the packet ratio: bring to a boil, reduce to low for 12–18 minutes until tender, then rest off the heat for 5 minutes. Add a little boiling processing water if grains remain firm.
Fluff the rice and ladle the curry over it. If curry is too thin, simmer uncovered briefly; if too thick, loosen with a little hot processing water before serving.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits. For this planner, refrigerate cooked rice for at most 24 hours or freeze promptly on the preparation day after rapid cooling in shallow containers. This 24-hour rice limit is a conservative product choice, not a USDA-specific rice rule. Reheat the cooked portion evenly to 74°C with a thermometer.
04
Thu, Oct 8
Sweet potato and peanut bean stew
2 servings · 18 min active (base recipe) · 8 min planned finish · stove · Soups, stews and sauces
Peanut butter thickens a tomato and sweet potato stew with whole black beans and wilted spinach.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Sweet potato peanut stew base: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 21:45. 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.
Wash 100g spinach and cut into 3cm strips. Fold into the stew for 2 minutes until wilted. Serve in bowls; check the peanut butter label for its actual ingredients and allergens.
Full method for cooking fresh
Cut 400g sweet potatoes into 2cm cubes and 100g onions into 5mm dice; mince 10g ginger. Heat 15ml olive oil in a pot over medium heat. Soften onion for 5 minutes, then stir ginger for 30 seconds.
Add sweet potato, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Bring to a simmer, partly cover and cook over low heat for 18–25 minutes until a fork enters a cube easily. If liquid evaporates while potato is firm, add a little hot processing water.
Whisk 50g plain peanut butter with a ladle of hot stew in a bowl until smooth, then stir it back with 240g black beans. Simmer gently for 5 minutes until the beans steam throughout. Stir the bottom often; loosen with processing water if the peanut sauce catches.
Wash 100g spinach and cut into 3cm strips. Fold into the stew for 2 minutes until wilted. Serve in bowls; check the peanut butter label for its actual ingredients and allergens.
The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. 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 22:45. 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