Lemon chickpea couscous · Mon, Oct 5
Refrigerate · portion Y/2. Refrigerate promptly at 4°C or below; reheat to 74°C.
Planned refrigerated interval: 21.3 hours (planning limit: 72).
Six-serving batch week
Scale every ingredient; split cooking into batches when a 4L pot or oven tray reaches its limit.
This week, on your table
Six-serving batch week
6 servings · Mon, Oct 5 onwards · 5 dinners
Your shopping list
Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Couscousdry · g
500g1 × 500g
Need 480g · Pantry used 0g · Net 480g · Remaining 20g
Example package: 500g usable quantity. Confirm label/edible weight.Chickpeasdrained · g
720g3 × 240g
Need 720g · Pantry used 0g · Net 720g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.Zucchiniraw · g
1800gexact edible weight
Need 1800g · Pantry used 0g · Net 1800g · Remaining 0g
Buy exact edible weight; record any trimming losses.Carrotsraw · g
3000g3 × 1000g
Need 2250g · Pantry used 0g · Net 2250g · Remaining 750g
Example package: 1000g usable quantity. Confirm label/edible weight.Onionsraw · g
1500g3 × 500g
Need 1500g · Pantry used 0g · Net 1500g · Remaining 0g
Example package: 500g usable quantity. Confirm label/edible weight.Olive oilraw · ml
500ml1 × 500ml
Need 255ml · Pantry used 0ml · Net 255ml · Remaining 245ml
Example package: 500ml usable quantity. Confirm label/edible weight.Lemon juiceraw · ml
250ml1 × 250ml
Need 120ml · Pantry used 0ml · Net 120ml · Remaining 130ml
Example package: 250ml usable quantity. Confirm label/edible weight.Saltdry · g
250g1 × 250g
Need 45g · Pantry used 0g · Net 45g · Remaining 205g
Example package: 250g usable quantity. Confirm label/edible weight.Black pepperdry · g
50g1 × 50g
Need 15g · Pantry used 0g · Net 15g · Remaining 35g
Example package: 50g usable quantity. Confirm label/edible weight.Ricedry · g
500g1 × 500g
Need 360g · Pantry used 0g · Net 360g · Remaining 140g
Example package: 500g usable quantity. Confirm label/edible weight.Red lentilsdry · g
1000g2 × 500g
Need 840g · Pantry used 0g · Net 840g · Remaining 160g
Example package: 500g usable quantity. Confirm label/edible weight.Canned tomatoescanned · g
2400g6 × 400g
Need 2400g · Pantry used 0g · Net 2400g · Remaining 0g
Example package: 400g usable quantity. Confirm label/edible weight.Pastadry · g
500g1 × 500g
Need 480g · Pantry used 0g · Net 480g · Remaining 20g
Example package: 500g usable quantity. Confirm label/edible weight.Plain flour tortillascooked · count
16 pieces2 × 8 pieces
Need 12 pieces · Pantry used 0 pieces · Net 12 pieces · Remaining 4 pieces
Reference recipe: wheat, water, oil, salt. Check the actual brand for milk, soy and other ingredients.Black beansdrained · g
720g3 × 240g
Need 720g · Pantry used 0g · Net 720g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.Bell pepperraw · g
900gexact edible weight
Need 900g · Pantry used 0g · Net 900g · Remaining 0g
Buy exact edible weight; record any trimming losses.Cabbageraw · g
1600g2 × 800g
Need 900g · Pantry used 0g · Net 900g · Remaining 700g
Example package: 800g usable quantity. Confirm label/edible weight.Potatoesraw · g
1000g1 × 1000g
Need 600g · Pantry used 0g · Net 600g · Remaining 400g
Example package: 1000g usable quantity. Confirm label/edible weight.Recipe water: 5700ml. 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
Scale every ingredient; split cooking into batches when a 4L pot or oven tray reaches its limit.
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.
- 19:00–19:05
Check labels, edible pantry quantities, usable dates, containers and fridge / freezer temperatures.
- 19:05–19:35
Cut and season the shared roast: 1800g Zucchini, 900g Carrots, 600g Onions, 120ml Olive oil, 12g Salt, 6g Black pepper. This is one batch for 2 dinner shares.
- 19:35–20:35
Roast at 200°C until tender, turning halfway. Use uncrowded trays and separate oven batches as needed.
- 20:35–20:40
Weigh actual cooked output Y. Divide into 2 equal shares (Y/2), label dates and chill promptly in shallow containers. Raw-equivalent weights are accounting only.
- 20:40–20:50
Prepare ingredients for Lentil cabbage soup; follow its full recipe below.
- 20:50–22:50
Cook Lentil cabbage soup to its recipe’s texture checks (3 batch(es)).
- 22:50–22:55
Divide into shallow portions; chill promptly and freeze the same day. Label the dinner date. Refrigerate / freeze within two hours, or one hour above 32°C.
Shared roast: 2 measured equal shares. Weigh the cooked batch; do not assume a cooked yield.
Roast vegetable pasta · Wed, Oct 7
Refrigerate · portion Y/2. Refrigerate promptly at 4°C or below; reheat to 74°C.
Planned refrigerated interval: 69.3 hours (planning limit: 72).
Lentil cabbage soup · Fri, Oct 9
Freeze on prep day. Freeze promptly on prep day; thaw in the refrigerator the previous evening. Reheat to 74°C.
Move to the fridge: 2026-10-08 at 20:00:00. If not thawed, reheat from frozen with stirring and verify 74°C in several places.
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 couscous
Use 2 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Ingredients
- Couscous (dry)480g
- Chickpeas (drained)720g
- Zucchini (raw)900g
- Carrots (raw)450g
- Onions (raw)300g
- Olive oil (raw)60ml
- Lemon juice (raw)60ml
- Salt (dry)9g
- Black pepper (dry)3g
- Recipe water (raw)600ml
Method
- For a fresh dinner, cut 900g zucchini, 450g carrots and 300g onions evenly. Heat the oven to 200°C. Toss with 60ml 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.
- Bring 600ml recipe water to a boil, stir in 480g 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.
- Warm 720g chickpeas in a small saucepan with 10–20ml extra processing water per two servings until hot throughout. Stir in 60ml lemon juice and the remaining third of the salt.
- 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.
02
Tue, Oct 6
Tomato lentil rice pot
Use 3 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Ingredients
- Rice (dry)360g
- Red lentils (dry)360g
- Canned tomatoes (canned)1200g
- Carrots (raw)450g
- Onions (raw)300g
- Olive oil (raw)45ml
- Salt (dry)9g
- Black pepper (dry)3g
- Recipe water (raw)2100ml
Method
- Rinse 360g rice and 360g red lentils. Dice 450g carrots and 300g onions. Heat 45ml olive oil in a pot; soften vegetables five minutes.
- Add rice, lentils, 1200g canned tomatoes, 2100ml recipe water, 9g salt and 3g black pepper. Cover loosely and simmer twenty to thirty minutes, stirring regularly, until rice and lentils are tender.
- Add extra water in small amounts if needed; record it. Rest off the heat 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
Roast vegetable pasta
Use 3 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Ingredients
- Pasta (dry)480g
- Canned tomatoes (canned)1200g
- Zucchini (raw)900g
- Carrots (raw)450g
- Onions (raw)300g
- Olive oil (raw)60ml
- Salt (dry)9g
- Black pepper (dry)3g
- Recipe water (raw)300ml
Method
- For a fresh dinner, cut 900g zucchini, 450g carrots and 300g onions; toss with 60ml 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.
- Simmer 1200g canned tomatoes with 300ml 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.
- Bring about 2L processing water per two servings to a boil in a suitably sized pot. Cook 480g pasta according to its packet, about eight to twelve minutes. Drain and combine with sauce.
- 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
Black bean and pepper wraps
Use 3 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Ingredients
- Plain flour tortillas (cooked)12 pieces
- Black beans (drained)720g
- Bell pepper (raw)900g
- Onions (raw)300g
- Carrots (raw)300g
- Lemon juice (raw)60ml
- Olive oil (raw)45ml
- Salt (dry)9g
- Black pepper (dry)3g
Method
- Dice 900g bell pepper and 300g onions; grate 300g carrots. Heat 45ml olive oil in a skillet. Cook onion and pepper eight to ten minutes until tender.
- Add 720g black beans, 9g salt and 3g black pepper; heat five minutes until hot throughout. Stir in 60ml lemon juice.
- Warm 12 pieces plain flour tortillas according to the packet. Fill with the bean mixture and carrot, divide evenly and serve. Check actual tortilla labels.
- 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
Use 3 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Ingredients
- Red lentils (dry)480g
- Cabbage (raw)900g
- Carrots (raw)600g
- Onions (raw)300g
- Potatoes (raw)600g
- Olive oil (raw)45ml
- Salt (dry)9g
- Black pepper (dry)3g
- Recipe water (raw)2700ml
Method
- Sort and rinse 480g red lentils; shred 900g cabbage and dice 600g carrots, 300g onions and 600g potatoes. Heat 45ml olive oil in a pot; soften onion and carrot five minutes.
- Add lentils, potatoes and 2700ml 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, 9g salt and 3g 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