Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Ricedry · g
500g1 × 500g
Need 320g · Pantry used 0g · Net 320g · Remaining 180g
Example package: 500g usable quantity. Confirm label/edible weight.
Chickpeasdrained · g
480g2 × 240g
Need 480g · Pantry used 0g · Net 480g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Zucchiniraw · g
300gexact edible weight
Need 300g · Pantry used 0g · Net 300g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Carrotsraw · g
1000g1 × 1000g
Need 350g · Pantry used 0g · Net 350g · Remaining 650g
Example package: 1000g usable quantity. Confirm label/edible weight.
Onionsraw · g
500g1 × 500g
Need 300g · Pantry used 0g · Net 300g · Remaining 200g
Example package: 500g usable quantity. Confirm label/edible weight.
Olive oilraw · ml
500ml1 × 500ml
Need 80ml · Pantry used 0ml · Net 80ml · Remaining 420ml
Example package: 500ml usable quantity. Confirm label/edible weight.
Lemon juiceraw · ml
250ml1 × 250ml
Need 60ml · Pantry used 0ml · Net 60ml · Remaining 190ml
Example package: 250ml usable quantity. Confirm label/edible weight.
Saltdry · g
250g1 × 250g
Need 15g · Pantry used 0g · Net 15g · Remaining 235g
Example package: 250g usable quantity. Confirm label/edible weight.
Black pepperdry · g
50g1 × 50g
Need 5g · Pantry used 0g · Net 5g · Remaining 45g
Example package: 50g usable quantity. Confirm label/edible weight.
Broccoliraw · g
400g1 × 400g
Need 300g · Pantry used 0g · Net 300g · Remaining 100g
Example package: 400g 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.
Potatoesraw · g
1000g1 × 1000g
Need 1000g · Pantry used 0g · Net 1000g · Remaining 0g
Example package: 1000g usable quantity. Confirm label/edible weight.
Cabbageraw · g
800g1 × 800g
Need 600g · Pantry used 0g · Net 600g · Remaining 200g
Example package: 800g usable quantity. Confirm label/edible weight.
White beansdrained · g
240g1 × 240g
Need 240g · Pantry used 0g · Net 240g · Remaining 0g
Example package: 240g 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.
Red lentilsdry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g usable quantity. Confirm label/edible weight.
Recipe water: 1850ml. 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
Rice, potatoes and lentils replace wheat grains, pasta, bread and wraps. Verify actual product labels.
Prep begins at 19:00 on the day before your first dinner. Waiting and active work are scheduled separately; one cook, one oven and one stove task at a time.
Chill food promptly in shallow containers: within two hours, or one hour above 32°C. Fridge ≤4°C; freezer ≤−18°C. Reheat leftovers evenly to 74°C with a thermometer. A temperature check cannot undo unsafe storage. Storage guide & sources
Before you cook
Reference packaged-food ingredients may differ by brand. Check actual labels and cross-contact information. Exclusions filter recipe ingredients and cannot certify allergy safety.
Five dinners, step by step
01
Mon, Oct 5
Lemon chickpea rice
2 servings · 15 min active (base recipe) · 30 min planned finish · stove
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Rinse 160g rice; cook with 300ml recipe water using the packet ratio until tender, about twelve to eighteen minutes; rest five minutes.
Dice 300g zucchini, 150g carrots and 100g onions. Heat 20ml olive oil in a skillet and cook vegetables ten to twelve minutes until tender.
Add 240g chickpeas, 3g salt and 1g black pepper; heat through five minutes. Stir in 20ml lemon juice and serve over rice.
Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.
02
Tue, Oct 6
Broccoli and black bean rice
2 servings · 12 min active (base recipe) · 30 min planned finish · stove
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Rinse 160g rice. Put in a saucepan with 350ml recipe water and confirm the packet ratio. Cover and simmer twelve to eighteen minutes until nearly tender.
Cut 300g broccoli into small florets. Lay over the rice, cover and steam five to seven minutes until tender. Fold in 240g black beans and 15ml olive oil and heat until beans are hot throughout.
Season with 20ml lemon juice, 3g salt and 1g black pepper. Rest covered five minutes.
Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.
03
Wed, Oct 7
Cabbage and white bean potatoes
2 servings · 15 min active (base recipe) · 30 min planned finish · stove
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Wash and cut 400g potatoes into 1cm cubes, shred 300g cabbage, dice 100g onions. Heat 15ml olive oil in a deep skillet. Soften onion for three minutes.
Add potatoes and 150ml recipe water, cover and simmer fifteen minutes, stirring, until almost tender. Add small amounts of water if it dries out.
Add cabbage, 240g white beans, 3g salt and 1g black pepper. Cover five to eight minutes until potatoes are fork-tender and beans are hot throughout.
Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.
04
Thu, Oct 8
Spinach chickpea potatoes
2 servings · 12 min active (base recipe) · 30 min planned finish · stove
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cut 400g potatoes into small cubes. Heat 15ml olive oil in a deep skillet, add potatoes and 150ml recipe water. Cover and cook fifteen to twenty minutes until fork-tender, stirring and adding water if needed.
Wash 200g spinach. Add 240g chickpeas and spinach to the skillet. Cook five minutes until chickpeas are hot throughout and spinach is wilted.
Add 20ml lemon juice, 3g salt and 1g black pepper; mix and divide evenly.
Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.
05
Fri, Oct 9
Lentil cabbage soup
2 servings · 15 min active (base recipe) · 40 min planned finish · stove
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Sort and rinse 160g red lentils; shred 300g cabbage and dice 200g carrots, 100g onions and 200g potatoes. Heat 15ml olive oil in a pot; soften onion and carrot five minutes.
Add lentils, potatoes and 900ml recipe water. Cover loosely and simmer twenty to thirty minutes until lentils and potatoes are soft. Add and record extra water if needed.
Add cabbage, 3g salt and 1g black pepper; simmer five to eight minutes until tender.
Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.
Original recipes · Reference version 1 · Serving equivalents are cooking quantities. How this planner works