Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Couscousdry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g usable quantity. Confirm label/edible weight.
Chickpeasdrained · g
240g1 × 240g
Need 240g · Pantry used 0g · Net 240g · 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 600g · Pantry used 0g · Net 600g · Remaining 400g
Example package: 1000g usable quantity. Confirm label/edible weight.
Onionsraw · g
500g1 × 500g
Need 400g · Pantry used 0g · Net 400g · Remaining 100g
Example package: 500g 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.
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.
Ricedry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g 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.
Bell pepperraw · g
300gexact edible weight
Need 300g · Pantry used 0g · Net 300g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Fresh tomatoesraw · g
200gexact edible weight
Need 200g · Pantry used 0g · Net 200g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Pastadry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g usable quantity. Confirm label/edible weight.
White beansdrained · g
480g2 × 240g
Need 480g · Pantry used 0g · Net 480g · Remaining 0g
Example package: 240g usable quantity. Confirm label/edible weight.
Spinachraw · g
400g2 × 200g
Need 300g · Pantry used 0g · Net 300g · Remaining 100g
Example package: 200g usable quantity. Confirm label/edible weight.
Plain flour tortillascooked · count
8 pieces1 × 8 pieces
Need 4 pieces · Pantry used 0 pieces · Net 4 pieces · Remaining 4 pieces
Reference recipe: wheat, water, oil, salt. Check the actual brand for milk, soy and other ingredients.
Cabbageraw · g
800g1 × 800g
Need 200g · Pantry used 0g · Net 200g · Remaining 600g
Example package: 800g 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.
Ground cumindry · g
40g1 × 40g
Need 2g · Pantry used 0g · Net 2g · Remaining 38g
Example package: 40g usable quantity. Confirm label/edible weight.
Recipe water: 1300ml. 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
Reuse one large pot sequentially; cook pasta, drain, then make its sauce.
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
One-pot chickpea couscous
2 servings · 15 min active (base recipe) · 25 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.
Dice 300g zucchini, 150g carrots and 100g onions finely. Heat 20ml olive oil in a pot; cook vegetables eight to twelve minutes, stirring, until tender.
Add 240g chickpeas, 200ml recipe water, 3g salt and 1g black pepper; bring to a simmer and heat through. Stir in 160g couscous, cover off the heat five minutes. Confirm the couscous packet water ratio.
Fluff, stir in 20ml lemon juice, and divide evenly. This stovetop recipe has no shared roast component.
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
Bean rice bowls
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. Put in a saucepan with 300ml recipe water; confirm the ratio on your rice packet. Bring to a boil, cover and simmer 12–18 minutes until tender, then rest five minutes.
Dice 100g onions, 300g bell pepper and 200g fresh tomatoes. Heat 15ml olive oil in a deep skillet. Soften onion for three minutes, then pepper for five to seven minutes.
Add 240g black beans, tomatoes, 3g salt and 1g black pepper. Stir and cook five minutes until 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.
03
Wed, Oct 7
Spinach and white bean pasta
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.
Boil about 2L processing water per two servings in a suitable pot. Cook 160g pasta according to the packet, then drain into a colander. Use the same emptied pot for the next step.
Dice 100g onions, wash 200g spinach. Heat 15ml olive oil in the pot, soften onion for five minutes. Add 240g white beans and 100ml recipe water; heat through for five minutes.
Stir in spinach until wilted, add pasta, 20ml lemon juice, 3g salt and 1g black pepper. Toss until 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
Lemon bean wraps
2 servings · 12 min active (base recipe) · 15 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 shred 200g cabbage and 150g carrots. Drain 240g white beans; mash half with 20ml lemon juice, 3g salt and 1g black pepper. No yogurt is used in this recipe.
Heat 10ml olive oil in a skillet. Add mashed and whole beans and heat five minutes until hot throughout. Warm 4 pieces plain flour tortillas according to the packet.
Divide beans and raw vegetables evenly between the tortillas and serve. Check actual tortilla labels for all ingredients and cross-contact.
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
Carrot and lentil pot
2 servings · 12 min active (base recipe) · 35 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 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.
Add lentils and 700ml recipe water. Simmer gently twenty to thirty minutes, stirring, until lentils are soft; add and record extra water as needed.
Wash 100g spinach, stir in with 3g salt and 1g black pepper, and simmer three minutes until wilted.
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