Flexible midweek plan

Ingredients

• Couscous (dry)160g
• Chickpeas (drained)240g
• Zucchini (raw)300g
• Carrots (raw)150g
• Onions (raw)100g
• Olive oil (raw)20ml
• Lemon juice (raw)20ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)200ml

Method

1. For a fresh dinner, cut 300g zucchini, 150g carrots and 100g onions evenly. Heat the oven to 200°C. Toss with 20ml olive oil, two-thirds of the salt and all the pepper. Roast 20–30 minutes, turning halfway, until tender. Use this whole single-dinner batch. For the shared weekly prep path, skip roasting and take the labelled share; reheat evenly to 74°C.
2. Bring 200ml recipe water to a boil, stir in 160g couscous, cover off the heat for about five minutes, then fluff. Confirm the water ratio on your couscous packet; adjust and record it if needed.
3. Warm 240g chickpeas in a small saucepan with 10–20ml extra processing water per two servings until hot throughout. Stir in 20ml lemon juice and the remaining third of the salt.
4. Divide the couscous, chickpeas and this dinner’s entire roast share between the servings. A shared batch has a separately labelled share for the pasta dinner; a fresh single-dinner batch has no reserved half. 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.

Ingredients

• Rice (dry)160g
• Broccoli (raw)300g
• Black beans (drained)240g
• Lemon juice (raw)20ml
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)350ml

Method

1. 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.
2. 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.
3. Season with 20ml lemon juice, 3g salt and 1g black pepper. Rest covered five minutes.
4. 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.

Ingredients

• Pasta (dry)160g
• Canned tomatoes (canned)400g
• Zucchini (raw)300g
• Carrots (raw)150g
• Onions (raw)100g
• Olive oil (raw)20ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)100ml

Method

1. For a fresh dinner, cut 300g zucchini, 150g carrots and 100g onions; toss with 20ml olive oil, two-thirds of the salt and all the pepper. Roast at 200°C for 20–30 minutes until tender. For the weekly shared path, use only the labelled roast share, within its storage window or from the planned freezer path.
2. Simmer 400g canned tomatoes with 100ml recipe water and the remaining third of the salt for eight to ten minutes. Add the roast share and reheat evenly to 74°C; check with a thermometer. Do not add the component’s seasoning again.
3. Bring about 2L processing water per two servings to a boil in a suitably sized pot. Cook 160g pasta according to its packet, about eight to twelve minutes. Drain and combine with sauce.
4. 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.

Ingredients

• Plain flour tortillas (cooked)4 pieces
• Chickpeas (drained)240g
• Cabbage (raw)200g
• Carrots (raw)150g
• Plain yogurt (raw)120g
• Lemon juice (raw)20ml
• Olive oil (raw)10ml
• Salt (dry)3g
• Black pepper (dry)1g

Method

1. Wash and finely shred 200g cabbage and 150g carrots. Mix 120g plain yogurt with 20ml lemon juice, one-third of the salt and all the pepper. Check actual yogurt and tortilla labels.
2. Drain the chickpeas. Warm 240g chickpeas with 10ml olive oil in a skillet for five to seven minutes until hot throughout. Add the remaining salt.
3. Warm 4 pieces plain flour tortillas according to the packet. Distribute all chickpeas, vegetables and sauce evenly; fold and serve. Keep any unused raw vegetables and yogurt separate and follow their actual expiry and opened-package instructions.
4. 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.

Ingredients

• Red lentils (dry)160g
• Carrots (raw)300g
• Onions (raw)100g
• Spinach (raw)100g
• Ground cumin (dry)2g
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)700ml

Method

1. Rinse 160g red lentils; dice 300g carrots and 100g onions. Heat 15ml olive oil in a pot. Soften onion and carrot for five minutes. Stir in 2g ground cumin.
2. Add lentils and 700ml recipe water. Simmer gently twenty to thirty minutes, stirring, until lentils are soft; add and record extra water as needed.
3. Wash 100g spinach, stir in with 3g salt and 1g black pepper, and simmer three minutes until wilted.
4. 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.