Use pulses, vegetables and grains across five methods while excluding reference tofu, edamame and soy sauce. Cook rice fresh and check actual bread, dairy and peanut butter labels.
Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Red lentilsdry · g
500g1 × 500g
Need 140g · Pantry used 0g · Net 140g · Remaining 360g
Example package: 500g usable quantity. Confirm label/edible weight.
Carrotsraw · g
1000g1 × 1000g
Need 180g · Pantry used 0g · Net 180g · Remaining 820g
Example package: 1000g usable quantity. Confirm label/edible weight.
Wheat flourdry · g
500g1 × 500g
Need 40g · Pantry used 0g · Net 40g · Remaining 460g
Example package: 500g usable quantity. Confirm label/edible weight.
Eggsraw · count
6 pieces1 × 6 pieces
Need 1 pieces · Pantry used 0 pieces · Net 1 pieces · Remaining 5 pieces
Example package: 6 pieces usable quantity. Confirm label/edible weight.
Plain yogurtraw · g
500g1 × 500g
Need 100g · Pantry used 0g · Net 100g · Remaining 400g
Example package: 500g usable quantity. Confirm label/edible weight.
Lemon juiceraw · ml
250ml1 × 250ml
Need 75ml · Pantry used 0ml · Net 75ml · Remaining 175ml
Example package: 250ml 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.
Olive oilraw · ml
500ml1 × 500ml
Need 75ml · Pantry used 0ml · Net 75ml · Remaining 425ml
Example package: 500ml 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.
Cauliflowerraw · g
450gexact edible weight
Need 450g · Pantry used 0g · Net 450g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Chickpeasdrained · g
240g1 × 240g
Need 240g · Pantry used 0g · Net 240g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Couscousdry · g
500g1 × 500g
Need 140g · Pantry used 0g · Net 140g · Remaining 360g
Example package: 500g usable quantity. Confirm label/edible weight.
Plain tahiniraw · g
300g1 × 300g
Need 30g · Pantry used 0g · Net 30g · Remaining 270g
Reference tahini is sesame only. Check the actual label and opened-package storage instructions.
Ground paprikadry · g
40g1 × 40g
Need 3g · Pantry used 0g · Net 3g · Remaining 37g
Example package: 40g usable quantity. Confirm label/edible weight.
White beansdrained · g
480g2 × 240g
Need 300g · Pantry used 0g · Net 300g · Remaining 180g
Example package: 240g usable quantity. Confirm label/edible weight.
Plain breadcooked · g
400g1 × 400g
Need 200g · Pantry used 0g · Net 200g · Remaining 200g
Reference loaf: wheat, water, yeast, salt. Actual products may differ.
Fresh tomatoesraw · g
250gexact edible weight
Need 250g · Pantry used 0g · Net 250g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Garlicraw · g
16gexact edible weight
Need 16g · Pantry used 0g · Net 16g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Short-grain risotto ricedry · g
500g1 × 500g
Need 170g · Pantry used 0g · Net 170g · Remaining 330g
Example package: 500g usable quantity. Confirm label/edible weight.
Mushroomsraw · g
250g1 × 250g
Need 250g · Pantry used 0g · Net 250g · Remaining 0g
Example package: 250g usable quantity. Confirm label/edible weight.
Peasfrozen · g
500g1 × 500g
Need 150g · Pantry used 0g · Net 150g · Remaining 350g
Example package: 500g usable quantity. Confirm label/edible weight.
Onionsraw · g
500g1 × 500g
Need 200g · Pantry used 0g · Net 200g · Remaining 300g
Example package: 500g usable quantity. Confirm label/edible weight.
Sweet potatoesraw · g
1000g1 × 1000g
Need 400g · Pantry used 0g · Net 400g · Remaining 600g
Example package: 1000g 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.
Plain peanut butterraw · g
340g1 × 340g
Need 50g · Pantry used 0g · Net 50g · Remaining 290g
Reference product is peanuts only. Check the actual label for added ingredients and cross-contact.
Canned tomatoescanned · g
400g1 × 400g
Need 400g · Pantry used 0g · Net 400g · Remaining 0g
Example package: 400g usable quantity. Confirm label/edible weight.
Spinachraw · g
200g1 × 200g
Need 100g · Pantry used 0g · Net 100g · Remaining 100g
Example package: 200g usable quantity. Confirm label/edible weight.
Gingerraw · g
10gexact edible weight
Need 10g · Pantry used 0g · Net 10g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Recipe water: 1780ml. 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
Use pulses, vegetables and grains across five methods while excluding reference tofu, edamame and soy sauce. Cook rice fresh and check actual bread, dairy and peanut butter labels.
Prep begins at 19:00 on the day before your first dinner. Active work and waiting are scheduled separately.
Choose what to make ahead, then apply changes. Prepare everything else fresh on its dinner day. Weigh each finished batch and divide it into its labelled equal shares.
Cooked lentils for fritters
Prep ahead
1 equal share · 2 servings per share
Mon, Oct 5: Red lentil and carrot fritters
Prepare this component
140g Red lentils
400ml Recipe water
Rinse 140g red lentils. Cover with 400ml recipe water in a saucepan, bring to a boil and simmer over low heat for 15–20 minutes until soft but not a thin soup. Drain through a fine sieve for 5 minutes, pressing gently to remove liquid; spread on a plate to stop steaming.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches.
Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Finish at dinner
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Grate 180g carrots coarsely and squeeze out excess juice. Mix with the drained lentils, 40g wheat flour, beaten 1 pieces eggs, 2g ground cumin, 3g salt and 1g black pepper. Rest for 5 minutes. The mixture should hold a mound; if loose, press out more liquid rather than adding unmeasured flour.
Heat 15ml olive oil in a nonstick skillet over medium heat, reserving some of the measured oil for later batches. Form small 6cm-wide, 1cm-thick fritters. Fry for 3–4 minutes on each side until golden, firm and cooked through; turn only after the underside releases. Lower heat if the outside browns before the centre sets.
Stir 100g plain yogurt with 15ml lemon juice. Divide the fritters evenly and serve with the cold dip. For 1 serving beat the egg first and use half its edible quantity; for larger batches keep fritters small and repeat the frying stage.
Drain very thoroughly before cooling. Freeze only the cooked lentils; grate carrot and mix the batter at dinner. One egg can be beaten and measured for fractional servings.
Refrigerated planning window: up to 72 hours, shortened by any earlier product or opened-food limit. Freeze promptly when the plan calls for it.
Apply pantry and dinner changes first. Then confirm the actual finish time and storage. Recording consumes allocated raw stock once and preserves this batch’s original shares.
Leave blank to use the end of this plan’s prep session.
Cauliflower and chickpea roast
Prep ahead
1 equal share · 2 servings per share
Tue, Oct 6: Paprika cauliflower and chickpea tray
Prepare this component
450g Cauliflower
240g Chickpeas
3g Ground paprika
15ml Olive oil
3g Salt
1g Black pepper
Heat the oven to 210°C. Cut 450g cauliflower into 3cm florets and slice the stem 1cm thick. Drain and pat dry 240g chickpeas. Toss both with 15ml olive oil, 3g ground paprika, 3g salt and 1g black pepper; spread in one layer.
Roast for 25–30 minutes, shaking the tray halfway, until cauliflower stalks are tender and the edges brown. If spices darken before the stalks soften, lower the oven to 190°C and cover loosely for 5 minutes, then uncover.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches.
Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Finish at dinner
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Hydrate the couscous while the tray finishes roasting. Bring 180ml recipe water to a boil. Stir in 140g couscous, check the packet ratio, cover and remove from the heat for 5 minutes until hydrated; fluff. Add a small splash of boiling processing water if still grainy.
Stir 30g plain tahini and 25ml lemon juice together, then add cool processing water one spoonful at a time until pourable. The paste may tighten before loosening. Divide couscous and roast between bowls and drizzle with the sauce.
Freezing softens the cauliflower. Reheat in the oven until 74°C; stir the tahini sauce and hydrate couscous at dinner.
Refrigerated planning window: up to 72 hours, shortened by any earlier product or opened-food limit. Freeze promptly when the plan calls for it.
Apply pantry and dinner changes first. Then confirm the actual finish time and storage. Recording consumes allocated raw stock once and preserves this batch’s original shares.
Leave blank to use the end of this plan’s prep session.
Garlic white bean spread
Prep ahead
1 equal share · 2 servings per share
Wed, Oct 7: Creamy white bean and tomato toast
Prepare this component
300g White beans
8g Garlic
15ml Olive oil
3g Salt
1g Black pepper
Mince 8g garlic. Heat 15ml olive oil in a saucepan over medium-low heat and stir garlic for 30 seconds until fragrant without browning. Add 300g white beans, 3g salt and 1g black pepper with a splash of processing water.
Cook for 5–7 minutes, stirring until steaming, then mash about two-thirds with a fork. The spread should hold a soft mound. If thin, simmer uncovered briefly; if stiff, loosen with a small splash of processing water.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches.
Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Finish at dinner
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Cut 250g fresh tomatoes into 1cm dice and drain loose juice. Stir 20ml lemon juice into the hot bean spread.
Toast 200g plain bread in a dry skillet over medium heat for 1–2 minutes per side until crisp. Spread the warm beans over the toast and add the raw tomato. Serve immediately so the base does not become soggy.
Freeze promptly on preparation day for dinners outside the refrigerated window. Texture may soften after freezing; keep the fresh finish separate.
Refrigerated planning window: up to 72 hours, shortened by any earlier product or opened-food limit. Freeze promptly when the plan calls for it.
Apply pantry and dinner changes first. Then confirm the actual finish time and storage. Recording consumes allocated raw stock once and preserves this batch’s original shares.
Leave blank to use the end of this plan’s prep session.
Sweet potato peanut stew base
Prep ahead
1 equal share · 2 servings per share
Fri, Oct 9: Sweet potato and peanut bean stew
Prepare this component
400g Sweet potatoes
240g Black beans
50g Plain peanut butter
400g Canned tomatoes
100g Onions
10g Ginger
400ml Recipe water
15ml Olive oil
3g Salt
1g Black pepper
Cut 400g sweet potatoes into 2cm cubes and 100g onions into 5mm dice; mince 10g ginger. Heat 15ml olive oil in a pot over medium heat. Soften onion for 5 minutes, then stir ginger for 30 seconds.
Add sweet potato, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Bring to a simmer, partly cover and cook over low heat for 18–25 minutes until a fork enters a cube easily. If liquid evaporates while potato is firm, add a little hot processing water.
Whisk 50g plain peanut butter with a ladle of hot stew in a bowl until smooth, then stir it back with 240g black beans. Simmer gently for 5 minutes until the beans steam throughout. Stir the bottom often; loosen with processing water if the peanut sauce catches.
The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time.
Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Finish at dinner
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Wash 100g spinach and cut into 3cm strips. Fold into the stew for 2 minutes until wilted. Serve in bowls; check the peanut butter label for its actual ingredients and allergens.
Freeze promptly on preparation day for dinners outside the refrigerated window. Texture may soften after freezing; keep the fresh finish separate.
Refrigerated planning window: up to 72 hours, shortened by any earlier product or opened-food limit. Freeze promptly when the plan calls for it.
Apply pantry and dinner changes first. Then confirm the actual finish time and storage. Recording consumes allocated raw stock once and preserves this batch’s original shares.
Leave blank to use the end of this plan’s prep session.
Prepare Cooked lentils for fritters in 1 load(s). Rinse 140g red lentils. Cover with 400ml recipe water in a saucepan, bring to a boil and simmer over low heat for 15–20 minutes until soft but not a thin soup. Drain through a fine sieve for 5 minutes, pressing gently to remove liquid; spread on a plate to stop steaming. The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
19:27–19:32
Divide Cooked lentils for fritters into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
19:32–20:04
Prepare Cauliflower and chickpea roast in 1 load(s). Heat the oven to 210°C. Cut 450g cauliflower into 3cm florets and slice the stem 1cm thick. Drain and pat dry 240g chickpeas. Toss both with 15ml olive oil, 3g ground paprika, 3g salt and 1g black pepper; spread in one layer. Roast for 25–30 minutes, shaking the tray halfway, until cauliflower stalks are tender and the edges brown. If spices darken before the stalks soften, lower the oven to 190°C and cover loosely for 5 minutes, then uncover. The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
20:04–20:09
Divide Cauliflower and chickpea roast into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
20:09–20:21
Prepare Garlic white bean spread in 1 load(s). Mince 8g garlic. Heat 15ml olive oil in a saucepan over medium-low heat and stir garlic for 30 seconds until fragrant without browning. Add 300g white beans, 3g salt and 1g black pepper with a splash of processing water. Cook for 5–7 minutes, stirring until steaming, then mash about two-thirds with a fork. The spread should hold a soft mound. If thin, simmer uncovered briefly; if stiff, loosen with a small splash of processing water. The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
20:21–20:26
Divide Garlic white bean spread into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
20:26–21:01
Prepare Sweet potato peanut stew base in 1 load(s). Cut 400g sweet potatoes into 2cm cubes and 100g onions into 5mm dice; mince 10g ginger. Heat 15ml olive oil in a pot over medium heat. Soften onion for 5 minutes, then stir ginger for 30 seconds. Add sweet potato, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Bring to a simmer, partly cover and cook over low heat for 18–25 minutes until a fork enters a cube easily. If liquid evaporates while potato is firm, add a little hot processing water. Whisk 50g plain peanut butter with a ladle of hot stew in a bowl until smooth, then stir it back with 240g black beans. Simmer gently for 5 minutes until the beans steam throughout. Stir the bottom often; loosen with processing water if the peanut sauce catches. The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
21:01–21:06
Divide Sweet potato peanut stew base into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
Storage and dinner-day reminders
Red lentil and carrot fritters · Mon, Oct 5
Refrigerate · portion Y/1. Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Planned refrigerated interval: 22.5 hours.
Paprika cauliflower and chickpea tray · Tue, Oct 6
Refrigerate · portion Y/1. Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Planned refrigerated interval: 45.9 hours.
Creamy white bean and tomato toast · Wed, Oct 7
Refrigerate · portion Y/1. Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Planned refrigerated interval: 69.6 hours.
Sweet potato and peanut bean stew · Fri, Oct 9
Freeze promptly on prep day · portion Y/1. Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
Planned move to the fridge: 2026-10-08 at 20:00. Follow the component’s finishing instructions.
Chill perishable food promptly in shallow containers: within two hours, or one hour above 32°C. Fridge ≤4°C; freezer ≤−18°C. Follow each component’s storage and finishing instructions; raw vegetables and cold sauces are kept separate. A temperature check cannot undo unsafe storage. Storage guide & sources
Portion labels
Y is the actual measured finished batch. Y/N means one of N equal shares; it is not an estimated cooked weight. Planned labels need the actual finish time when you prepare the food.
Cooked lentils for fritters
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 19:32
Storage
refrigerated
Use by
2026-10-07 at 19:32
Dinner
Mon, Oct 5
Red lentil and carrot fritters
Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Cauliflower and chickpea roast
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:09
Storage
refrigerated
Use by
2026-10-07 at 20:09
Dinner
Tue, Oct 6
Paprika cauliflower and chickpea tray
Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Garlic white bean spread
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:26
Storage
refrigerated
Use by
2026-10-07 at 20:26
Dinner
Wed, Oct 7
Creamy white bean and tomato toast
Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Sweet potato peanut stew base
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 21:06
Storage
frozen
Freeze promptly
2026-10-04 at 21:06
Planned move to fridge
2026-10-08 at 20:00
Use by
2026-10-09 at 20:00
Dinner
Fri, Oct 9
Sweet potato and peanut bean stew
Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
What remains
These amounts come from this plan. Package surplus assumes you buy the listed quantities. Keep actual purchase amounts and product labels up to date.
Unallocated ingredients
Red lentils360g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Carrots820g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Wheat flour460g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Eggs5 pieces · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Plain yogurt400g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Lemon juice175ml · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Ground cumin38g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Olive oil425ml · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Salt235g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Black pepper45g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Couscous360g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Plain tahini270g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Ground paprika37g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
White beans180g · drainedSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Plain bread200g · cookedSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Short-grain risotto rice330g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Peas350g · frozenSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Onions300g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Sweet potatoes600g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Plain peanut butter290g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Spinach100g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Prepared shares
No prepared shares are reserved. Skipping or replacing a dinner keeps its already prepared share here.
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
Red lentil and carrot fritters
2 servings · 30 min active (base recipe) · 25 min planned finish · stove · Crisp patties
Well-drained lentils and grated carrot form small pan-fried fritters with a cool lemon yogurt dip.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cooked lentils for fritters: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 19:32.
Ingredient notes show how much is included in your prep share and any amount still needed fresh. The quantities on the right are the full dinner totals.
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Grate 180g carrots coarsely and squeeze out excess juice. Mix with the drained lentils, 40g wheat flour, beaten 1 pieces eggs, 2g ground cumin, 3g salt and 1g black pepper. Rest for 5 minutes. The mixture should hold a mound; if loose, press out more liquid rather than adding unmeasured flour.
Heat 15ml olive oil in a nonstick skillet over medium heat, reserving some of the measured oil for later batches. Form small 6cm-wide, 1cm-thick fritters. Fry for 3–4 minutes on each side until golden, firm and cooked through; turn only after the underside releases. Lower heat if the outside browns before the centre sets.
Stir 100g plain yogurt with 15ml lemon juice. Divide the fritters evenly and serve with the cold dip. For 1 serving beat the egg first and use half its edible quantity; for larger batches keep fritters small and repeat the frying stage.
Full method for cooking fresh
Rinse 140g red lentils. Cover with 400ml recipe water in a saucepan, bring to a boil and simmer over low heat for 15–20 minutes until soft but not a thin soup. Drain through a fine sieve for 5 minutes, pressing gently to remove liquid; spread on a plate to stop steaming.
Grate 180g carrots coarsely and squeeze out excess juice. Mix with the drained lentils, 40g wheat flour, beaten 1 pieces eggs, 2g ground cumin, 3g salt and 1g black pepper. Rest for 5 minutes. The mixture should hold a mound; if loose, press out more liquid rather than adding unmeasured flour.
Heat 15ml olive oil in a nonstick skillet over medium heat, reserving some of the measured oil for later batches. Form small 6cm-wide, 1cm-thick fritters. Fry for 3–4 minutes on each side until golden, firm and cooked through; turn only after the underside releases. Lower heat if the outside browns before the centre sets.
Stir 100g plain yogurt with 15ml lemon juice. Divide the fritters evenly and serve with the cold dip. For 1 serving beat the egg first and use half its edible quantity; for larger batches keep fritters small and repeat the frying stage.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
02
Tue, Oct 6
Paprika cauliflower and chickpea tray
2 servings · 18 min active (base recipe) · 12 min planned finish · stove, oven · Roast trays
Dry cauliflower and chickpeas roast together, then meet a lemon tahini sauce and freshly hydrated couscous.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cauliflower and chickpea roast: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 20:09.
Ingredient notes show how much is included in your prep share and any amount still needed fresh. The quantities on the right are the full dinner totals.
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Hydrate the couscous while the tray finishes roasting. Bring 180ml recipe water to a boil. Stir in 140g couscous, check the packet ratio, cover and remove from the heat for 5 minutes until hydrated; fluff. Add a small splash of boiling processing water if still grainy.
Stir 30g plain tahini and 25ml lemon juice together, then add cool processing water one spoonful at a time until pourable. The paste may tighten before loosening. Divide couscous and roast between bowls and drizzle with the sauce.
Full method for cooking fresh
Heat the oven to 210°C. Cut 450g cauliflower into 3cm florets and slice the stem 1cm thick. Drain and pat dry 240g chickpeas. Toss both with 15ml olive oil, 3g ground paprika, 3g salt and 1g black pepper; spread in one layer.
Roast for 25–30 minutes, shaking the tray halfway, until cauliflower stalks are tender and the edges brown. If spices darken before the stalks soften, lower the oven to 190°C and cover loosely for 5 minutes, then uncover.
Hydrate the couscous while the tray finishes roasting. Bring 180ml recipe water to a boil. Stir in 140g couscous, check the packet ratio, cover and remove from the heat for 5 minutes until hydrated; fluff. Add a small splash of boiling processing water if still grainy.
Stir 30g plain tahini and 25ml lemon juice together, then add cool processing water one spoonful at a time until pourable. The paste may tighten before loosening. Divide couscous and roast between bowls and drizzle with the sauce.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
03
Wed, Oct 7
Creamy white bean and tomato toast
2 servings · 18 min active (base recipe) · 10 min planned finish · stove · Warm wraps and toast
Garlic white beans become a warm coarse spread, with diced fresh tomato added to crisp toast.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Garlic white bean spread: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 20:26.
Ingredient notes show how much is included in your prep share and any amount still needed fresh. The quantities on the right are the full dinner totals.
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Cut 250g fresh tomatoes into 1cm dice and drain loose juice. Stir 20ml lemon juice into the hot bean spread.
Toast 200g plain bread in a dry skillet over medium heat for 1–2 minutes per side until crisp. Spread the warm beans over the toast and add the raw tomato. Serve immediately so the base does not become soggy.
Full method for cooking fresh
Mince 8g garlic. Heat 15ml olive oil in a saucepan over medium-low heat and stir garlic for 30 seconds until fragrant without browning. Add 300g white beans, 3g salt and 1g black pepper with a splash of processing water.
Cook for 5–7 minutes, stirring until steaming, then mash about two-thirds with a fork. The spread should hold a soft mound. If thin, simmer uncovered briefly; if stiff, loosen with a small splash of processing water.
Cut 250g fresh tomatoes into 1cm dice and drain loose juice. Stir 20ml lemon juice into the hot bean spread.
Toast 200g plain bread in a dry skillet over medium heat for 1–2 minutes per side until crisp. Spread the warm beans over the toast and add the raw tomato. Serve immediately so the base does not become soggy.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
04
Thu, Oct 8
Mushroom and pea risotto
2 servings · 35 min active (base recipe) · 40 min planned finish · stove · Stirred creamy grains
Short-grain rice releases starch as hot water is added gradually around browned mushrooms.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Slice 250g mushrooms 5mm thick, dice 100g onions 5mm and mince 8g garlic. Heat 15ml olive oil in a broad pot over medium-high heat. Brown mushrooms for 6–8 minutes until liquid evaporates, then lower to medium, add onion and garlic and soften for 4 minutes.
Heat 800ml recipe water separately until steaming. Add 170g short-grain risotto rice to the mushroom pot without rinsing and stir for 1 minute. Add 3g salt and 1g black pepper. Pour in enough of the measured hot water to just cover the rice and maintain a gentle simmer.
Stir frequently, adding the remaining measured hot water a ladle at a time as the previous addition is mostly absorbed. Cook for 18–25 minutes until the grain is tender with a little bite. Add 150g peas for the final 5 minutes. If water is used up before rice is tender, add and record more hot processing water; if soupy, simmer briefly before the next addition.
Remove from the heat and stir in 15ml lemon juice. Rest for 1 minute. The risotto should spread slowly across a plate; loosen with a final splash of hot processing water if stiff and serve immediately.
The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits. For this planner, refrigerate cooked rice for at most 24 hours or freeze promptly on the preparation day after rapid cooling in shallow containers. This 24-hour rice limit is a conservative product choice, not a USDA-specific rice rule. Reheat the cooked portion evenly to 74°C with a thermometer.
05
Fri, Oct 9
Sweet potato and peanut bean stew
2 servings · 18 min active (base recipe) · 8 min planned finish · stove · Soups, stews and sauces
Peanut butter thickens a tomato and sweet potato stew with whole black beans and wilted spinach.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Sweet potato peanut stew base: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 21:06. Follow its thawing and finishing instructions.
Ingredient notes show how much is included in your prep share and any amount still needed fresh. The quantities on the right are the full dinner totals.
Use the labelled component for this dinner. If frozen promptly, thaw in the fridge the previous evening; if still frozen, heat gently from frozen, stirring where possible. Reheat cooked food evenly to 74°C with a thermometer before the fresh finishing steps. Add a splash of processing water if it catches, recording any extra water.
Wash 100g spinach and cut into 3cm strips. Fold into the stew for 2 minutes until wilted. Serve in bowls; check the peanut butter label for its actual ingredients and allergens.
Full method for cooking fresh
Cut 400g sweet potatoes into 2cm cubes and 100g onions into 5mm dice; mince 10g ginger. Heat 15ml olive oil in a pot over medium heat. Soften onion for 5 minutes, then stir ginger for 30 seconds.
Add sweet potato, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Bring to a simmer, partly cover and cook over low heat for 18–25 minutes until a fork enters a cube easily. If liquid evaporates while potato is firm, add a little hot processing water.
Whisk 50g plain peanut butter with a ladle of hot stew in a bowl until smooth, then stir it back with 240g black beans. Simmer gently for 5 minutes until the beans steam throughout. Stir the bottom often; loosen with processing water if the peanut sauce catches.
Wash 100g spinach and cut into 3cm strips. Fold into the stew for 2 minutes until wilted. Serve in bowls; check the peanut butter label for its actual ingredients and allergens.
The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.
Original recipes · Content edition 3 · Serving equivalents are cooking quantities. How this planner works