Five Night Kitchen

Soy-excluded simple week

Skip tofu and soy sauce; use lemon, oil and measured seasoning.

This week, on your table

01

Lemon chickpea couscous

Mon, Oct 5 · 12 min finish

02

Lemon pea rice pot

Tue, Oct 6 · 30 min finish

03

Roast vegetable pasta

Wed, Oct 7 · 20 min finish

04

Lemon bean wraps

Thu, Oct 8 · 15 min finish

05

Lentil cabbage soup

Fri, Oct 9 · 40 min finish

Make it your week

Choose servings, check your pantry, then update the whole plan.

Equipment
Ingredient exclusions
Existing ingredients 0 items

Use edible weight. For canned beans, enter drained weight. A bag or can needs a confirmed quantity. Fresh / packaged foods follow their actual labels.

Already prepared roast

Apply your pantry quantities first, then record the completed roast. Its raw pantry ingredients are consumed once, and its original shares are kept when dinners change. Confirm actual handling and storage; recording cannot certify freshness. Keep the saved serving count. Start fresh to plan a new batch.

Leave the time blank to use the saved plan’s prep finish. A different prep date needs a new plan before recording.

Soy-excluded simple week

2 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 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
600gexact edible weight

Need 600g · Pantry used 0g · Net 600g · Remaining 0g

Buy exact edible weight; record any trimming losses.
Carrotsraw · g
1000g1 × 1000g

Need 650g · Pantry used 0g · Net 650g · Remaining 350g

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 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.
Ricedry · g
500g1 × 500g

Need 160g · Pantry used 0g · Net 160g · Remaining 340g

Example package: 500g usable quantity. Confirm label/edible weight.
Peasfrozen · g
500g1 × 500g

Need 200g · Pantry used 0g · Net 200g · Remaining 300g

Example package: 500g 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.
Canned tomatoescanned · g
400g1 × 400g

Need 400g · Pantry used 0g · Net 400g · Remaining 0g

Example package: 400g 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.
White beansdrained · g
240g1 × 240g

Need 240g · Pantry used 0g · Net 240g · Remaining 0g

Example package: 240g usable quantity. Confirm label/edible weight.
Cabbageraw · g
800g1 × 800g

Need 500g · Pantry used 0g · Net 500g · Remaining 300g

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.
Potatoesraw · g
1000g1 × 1000g

Need 200g · Pantry used 0g · Net 200g · Remaining 800g

Example package: 1000g usable quantity. Confirm label/edible weight.

Recipe water: 1550ml. 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

Skip tofu and soy sauce; use lemon, oil and measured seasoning.

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.

  1. 19:00–19:05

    Check labels, edible pantry quantities, usable dates, containers and fridge / freezer temperatures.

  2. 19:05–19:20

    Cut and season the shared roast: 600g Zucchini, 300g Carrots, 200g Onions, 40ml Olive oil, 4g Salt, 2g Black pepper. This is one batch for 2 dinner shares.

  3. 19:20–19:50

    Roast at 200°C until tender, turning halfway. Use uncrowded trays and separate oven batches as needed.

  4. 19:50–19:55

    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.

Shared roast: 2 measured equal shares. Weigh the cooked batch; do not assume a cooked yield.

Lemon chickpea couscous · Mon, Oct 5

Refrigerate · portion Y/2. Refrigerate promptly at 4°C or below; reheat to 74°C.

Planned refrigerated interval: 22.1 hours (planning limit: 72).

Roast vegetable pasta · Wed, Oct 7

Refrigerate · portion Y/2. Refrigerate promptly at 4°C or below; reheat to 74°C.

Planned refrigerated interval: 70.1 hours (planning limit: 72).

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

2 servings · 15 min active (base recipe) · 12 min planned finish · stove, oven

Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.

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
Open kitchen mode

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.
02

Tue, Oct 6

Lemon pea rice pot

2 servings · 10 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.

Ingredients

  • Rice (dry)160g
  • Peas (frozen)200g
  • Onions (raw)100g
  • Lemon juice (raw)20ml
  • Olive oil (raw)15ml
  • Salt (dry)3g
  • Black pepper (dry)1g
  • Recipe water (raw)350ml
Open kitchen mode

Method

  1. Dice 100g onions. Heat 15ml olive oil in a pot; soften onion for three minutes. Rinse and stir in 160g rice.
  2. Add 350ml recipe water, 3g salt and 1g black pepper; confirm the rice packet ratio. Cover and simmer twelve to eighteen minutes until rice is nearly tender.
  3. Stir in 200g peas, cover another five minutes until peas and rice are cooked through. Rest five minutes and stir in 20ml lemon juice.
  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.
03

Wed, Oct 7

Roast vegetable pasta

2 servings · 12 min active (base recipe) · 20 min planned finish · stove, oven

Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.

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
Open kitchen mode

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.
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.

Ingredients

  • Plain flour tortillas (cooked)4 pieces
  • White beans (drained)240g
  • Cabbage (raw)200g
  • Carrots (raw)150g
  • Lemon juice (raw)20ml
  • Olive oil (raw)10ml
  • Salt (dry)3g
  • Black pepper (dry)1g
Open kitchen mode

Method

  1. 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.
  2. 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.
  3. Divide beans and raw vegetables evenly between the tortillas and serve. Check actual tortilla labels for all ingredients and cross-contact.
  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.
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.

Ingredients

  • Red lentils (dry)160g
  • Cabbage (raw)300g
  • Carrots (raw)200g
  • Onions (raw)100g
  • Potatoes (raw)200g
  • Olive oil (raw)15ml
  • Salt (dry)3g
  • Black pepper (dry)1g
  • Recipe water (raw)900ml
Open kitchen mode

Method

  1. 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.
  2. 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.
  3. Add cabbage, 3g salt and 1g black pepper; simmer five to eight minutes until tender.
  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.

Original recipes · Reference version 1 · Serving equivalents are cooking quantities. How this planner works