Share sweet potatoes, cauliflower and chickpeas across roasts and sauces with distinct textures. Keep yogurt, tahini, cucumber and grains for finishing; freeze Friday’s peanut stew base.
Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Sweet potatoesraw · g
1000g1 × 1000g
Need 900g · Pantry used 0g · Net 900g · Remaining 100g
Example package: 1000g usable quantity. Confirm label/edible weight.
Black beansdrained · g
480g2 × 240g
Need 480g · Pantry used 0g · Net 480g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
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 65ml · Pantry used 0ml · Net 65ml · Remaining 185ml
Example package: 250ml usable quantity. Confirm label/edible weight.
Ground cumindry · g
40g1 × 40g
Need 5g · Pantry used 0g · Net 5g · Remaining 35g
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
750gexact edible weight
Need 750g · Pantry used 0g · Net 750g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Chickpeasdrained · g
960g4 × 240g
Need 780g · Pantry used 0g · Net 780g · Remaining 180g
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 60g · Pantry used 0g · Net 60g · Remaining 240g
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.
Plain coconut milkcanned · ml
400ml1 × 400ml
Need 300ml · Pantry used 0ml · Net 300ml · Remaining 100ml
Reference product contains coconut and water; check actual ingredients and opened-package instructions.
Onionsraw · g
500g1 × 500g
Need 200g · Pantry used 0g · Net 200g · Remaining 300g
Example package: 500g usable quantity. Confirm label/edible weight.
Gingerraw · g
25gexact edible weight
Need 25g · Pantry used 0g · Net 25g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Garlicraw · g
13gexact edible weight
Need 13g · Pantry used 0g · Net 13g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Ricedry · g
500g1 × 500g
Need 150g · Pantry used 0g · Net 150g · Remaining 350g
Example package: 500g usable quantity. Confirm label/edible weight.
Carrotsraw · g
1000g1 × 1000g
Need 300g · Pantry used 0g · Net 300g · Remaining 700g
Example package: 1000g usable quantity. Confirm label/edible weight.
Cucumberraw · g
150gexact edible weight
Need 150g · Pantry used 0g · Net 150g · Remaining 0g
Buy exact edible weight; record any trimming losses.
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.
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.
Recipe water: 880ml. 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
Share sweet potatoes, cauliflower and chickpeas across roasts and sauces with distinct textures. Keep yogurt, tahini, cucumber and grains for finishing; freeze Friday’s peanut stew base.
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.
Roasted sweet potato wedges
Prep ahead
1 equal share · 2 servings per share
Mon, Oct 5: Roasted sweet potatoes with black beans
Prepare this component
500g Sweet potatoes
2g Ground cumin
15ml Olive oil
3g Salt
1g Black pepper
Heat the oven to 210°C. Scrub 500g sweet potatoes and cut into 2cm-thick wedges, leaving edible skin on. Toss with 15ml olive oil, 2g ground cumin, 3g salt and 1g black pepper. Arrange in one layer with a cut side against the tray.
Roast for 30–35 minutes, turning after 20 minutes, until a knife slides into the centre and the flat faces brown. If tips darken early, lower the oven to 190°C; if pale and wet, separate crowded wedges onto another tray.
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.
Warm the beans during the final minutes of roasting. Heat 240g black beans in a saucepan over medium-low heat with a splash of processing water for 5 minutes until steaming. Mash a few to bind the topping and leave the rest whole.
Mix 100g plain yogurt with 15ml lemon juice in a cold bowl. Divide the wedges and hot beans between plates and spoon the yogurt over just before serving. Keep leftover yogurt separate from hot components.
Refrigerate wedges for up to 72 hours. Reheat uncovered for a firmer surface; keep yogurt cold and heat beans at serving.
Refrigerated planning window: up to 72 hours, shortened by any earlier product or opened-food limit. Keep refrigerated; this component is not planned for freezing.
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.
Coconut chickpea curry
Prep ahead
1 equal share · 2 servings per share
Wed, Oct 7: Coconut chickpea and cauliflower curry
Prepare this component
240g Chickpeas
300g Cauliflower
300ml Plain coconut milk
100g Onions
15g Ginger
8g Garlic
3g Ground cumin
15ml Olive oil
3g Salt
1g Black pepper
Cut 100g onions into 5mm dice and 300g cauliflower into 2cm florets. Mince 15g ginger and 8g garlic. Heat 15ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 3g ground cumin for 30 seconds until fragrant.
Add cauliflower, 240g chickpeas, 300ml plain coconut milk, 3g salt and 1g black pepper. Bring to a gentle simmer, cover loosely and cook over low heat for 12–18 minutes until a knife enters cauliflower stalks easily. Avoid a rolling boil. If the sauce becomes oily, lower the heat and stir in 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.
With two burners, cook rice while the curry simmers. On one burner make the curry first and allow extra time. Rinse 150g rice. Cook with 300ml recipe water in a covered saucepan after checking the packet ratio: bring to a boil, reduce to low for 12–18 minutes until tender, then rest off the heat for 5 minutes. Add a little boiling processing water if grains remain firm.
Fluff the rice and ladle the curry over it. If curry is too thin, simmer uncovered briefly; if too thick, loosen with a little hot processing water before serving.
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.
Roasted carrot filling
Cook fresh
1 equal share · 2 servings per share
Thu, Oct 8: Hummus and roast carrot wraps
Prepare this component
300g Carrots
15ml Olive oil
3g Salt
1g Black pepper
Heat the oven to 200°C. Cut 300g carrots into sticks about 1cm thick and 5cm long. Toss with 15ml olive oil, 3g salt and 1g black pepper and spread in one layer.
Roast for 25–30 minutes, turning once, until the thick ends are tender and edges brown. If the outside darkens first, lower to 180°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.
Drain 300g chickpeas and mash thoroughly with 30g plain tahini, 25ml lemon juice and finely minced 5g garlic. Add cold drinking water a spoonful at a time until thick and spreadable. A fork gives a coarse hummus; continue mashing if any whole chickpeas remain.
Cut 150g cucumber into 5mm sticks. Warm 4 pieces plain flour tortillas briefly in a dry pan. Spread the hummus, add carrots and cucumber, then fold the sides and roll. Serve the hummus cold or cool; it needs no reheating.
Freeze the cooked carrots if needed. Mash hummus and cut cucumber at dinner; keep the cold filling separate from reheated carrots.
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 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.
19:37–19:42
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.
19:42–20:07
Prepare Coconut chickpea curry in 1 load(s). Cut 100g onions into 5mm dice and 300g cauliflower into 2cm florets. Mince 15g ginger and 8g garlic. Heat 15ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 3g ground cumin for 30 seconds until fragrant. Add cauliflower, 240g chickpeas, 300ml plain coconut milk, 3g salt and 1g black pepper. Bring to a gentle simmer, cover loosely and cook over low heat for 12–18 minutes until a knife enters cauliflower stalks easily. Avoid a rolling boil. If the sauce becomes oily, lower the heat and stir in 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.
20:07–20:12
Divide Coconut chickpea curry into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
20:12–20:47
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.
20:47–20:52
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.
20:52–21:27
Prepare Roasted sweet potato wedges in 1 load(s). Heat the oven to 210°C. Scrub 500g sweet potatoes and cut into 2cm-thick wedges, leaving edible skin on. Toss with 15ml olive oil, 2g ground cumin, 3g salt and 1g black pepper. Arrange in one layer with a cut side against the tray. Roast for 30–35 minutes, turning after 20 minutes, until a knife slides into the centre and the flat faces brown. If tips darken early, lower the oven to 190°C; if pale and wet, separate crowded wedges onto another tray. 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.
21:27–21:32
Divide Roasted sweet potato wedges 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
Roasted sweet potatoes with black beans · 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: 20.5 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: 46.3 hours.
Coconut chickpea and cauliflower curry · 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: 69.8 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.
Roasted sweet potato wedges
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 21:32
Storage
refrigerated
Use by
2026-10-07 at 21:32
Dinner
Mon, Oct 5
Roasted sweet potatoes with black beans
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 19:42
Storage
refrigerated
Use by
2026-10-07 at 19:42
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.
Coconut chickpea curry
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:12
Storage
refrigerated
Use by
2026-10-07 at 20:12
Dinner
Wed, Oct 7
Coconut chickpea and cauliflower curry
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 20:52
Storage
frozen
Freeze promptly
2026-10-04 at 20:52
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
Sweet potatoes100g · 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 juice185ml · 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 cumin35g · 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.
Chickpeas180g · 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.
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 tahini240g · 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.
Plain coconut milk100ml · cannedSurplus 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.
Rice350g · 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.
Carrots700g · 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 flour tortillas4 pieces · 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.
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
Roasted sweet potatoes with black beans
2 servings · 15 min active (base recipe) · 12 min planned finish · stove, oven · Roast trays
Sweet potato wedges develop browned edges while a warm bean topping and cool yogurt add contrast.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Roasted sweet potato wedges: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 21:32.
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.
Warm the beans during the final minutes of roasting. Heat 240g black beans in a saucepan over medium-low heat with a splash of processing water for 5 minutes until steaming. Mash a few to bind the topping and leave the rest whole.
Mix 100g plain yogurt with 15ml lemon juice in a cold bowl. Divide the wedges and hot beans between plates and spoon the yogurt over just before serving. Keep leftover yogurt separate from hot components.
Full method for cooking fresh
Heat the oven to 210°C. Scrub 500g sweet potatoes and cut into 2cm-thick wedges, leaving edible skin on. Toss with 15ml olive oil, 2g ground cumin, 3g salt and 1g black pepper. Arrange in one layer with a cut side against the tray.
Roast for 30–35 minutes, turning after 20 minutes, until a knife slides into the centre and the flat faces brown. If tips darken early, lower the oven to 190°C; if pale and wet, separate crowded wedges onto another tray.
Warm the beans during the final minutes of roasting. Heat 240g black beans in a saucepan over medium-low heat with a splash of processing water for 5 minutes until steaming. Mash a few to bind the topping and leave the rest whole.
Mix 100g plain yogurt with 15ml lemon juice in a cold bowl. Divide the wedges and hot beans between plates and spoon the yogurt over just before serving. Keep leftover yogurt separate from hot components.
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 19:42.
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
Coconut chickpea and cauliflower curry
2 servings · 20 min active (base recipe) · 22 min planned finish · stove · Soups, stews and sauces
Cauliflower and chickpeas simmer gently in a ginger coconut sauce, with rice cooked at dinner.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Coconut chickpea curry: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 20:12.
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.
With two burners, cook rice while the curry simmers. On one burner make the curry first and allow extra time. Rinse 150g rice. Cook with 300ml recipe water in a covered saucepan after checking the packet ratio: bring to a boil, reduce to low for 12–18 minutes until tender, then rest off the heat for 5 minutes. Add a little boiling processing water if grains remain firm.
Fluff the rice and ladle the curry over it. If curry is too thin, simmer uncovered briefly; if too thick, loosen with a little hot processing water before serving.
Full method for cooking fresh
Cut 100g onions into 5mm dice and 300g cauliflower into 2cm florets. Mince 15g ginger and 8g garlic. Heat 15ml olive oil in a pot over medium heat; soften onion for 5 minutes, then stir in ginger, garlic and 3g ground cumin for 30 seconds until fragrant.
Add cauliflower, 240g chickpeas, 300ml plain coconut milk, 3g salt and 1g black pepper. Bring to a gentle simmer, cover loosely and cook over low heat for 12–18 minutes until a knife enters cauliflower stalks easily. Avoid a rolling boil. If the sauce becomes oily, lower the heat and stir in a small splash of processing water.
With two burners, cook rice while the curry simmers. On one burner make the curry first and allow extra time. Rinse 150g rice. Cook with 300ml recipe water in a covered saucepan after checking the packet ratio: bring to a boil, reduce to low for 12–18 minutes until tender, then rest off the heat for 5 minutes. Add a little boiling processing water if grains remain firm.
Fluff the rice and ladle the curry over it. If curry is too thin, simmer uncovered briefly; if too thick, loosen with a little hot processing water before serving.
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.
04
Thu, Oct 8
Hummus and roast carrot wraps
2 servings · 22 min active (base recipe) · 38 min planned finish · stove, oven · Warm wraps and toast
Heat the oven to 200°C. Cut 300g carrots into sticks about 1cm thick and 5cm long. Toss with 15ml olive oil, 3g salt and 1g black pepper and spread in one layer.
Roast for 25–30 minutes, turning once, until the thick ends are tender and edges brown. If the outside darkens first, lower to 180°C and cover loosely for 5 minutes, then uncover.
Drain 300g chickpeas and mash thoroughly with 30g plain tahini, 25ml lemon juice and finely minced 5g garlic. Add cold drinking water a spoonful at a time until thick and spreadable. A fork gives a coarse hummus; continue mashing if any whole chickpeas remain.
Cut 150g cucumber into 5mm sticks. Warm 4 pieces plain flour tortillas briefly in a dry pan. Spread the hummus, add carrots and cucumber, then fold the sides and roll. Serve the hummus cold or cool; it needs no reheating.
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.
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 20:52. 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