Use delicate tomatoes and cucumber early, bake eggs midweek, then finish with two frozen sauce or stew bases. Add bread, pasta and spinach on their dinner days.
Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Chickpeasdrained · g
480g2 × 240g
Need 300g · Pantry used 0g · Net 300g · Remaining 180g
Example: 400g gross can, 240g drained. Confirm your label.
Cucumberraw · g
400gexact edible weight
Need 400g · Pantry used 0g · Net 400g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Fresh tomatoesraw · g
600gexact edible weight
Need 600g · Pantry used 0g · Net 600g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Onionsraw · g
500g1 × 500g
Need 370g · Pantry used 0g · Net 370g · Remaining 130g
Example package: 500g usable quantity. Confirm label/edible weight.
Lemon juiceraw · ml
250ml1 × 250ml
Need 45ml · Pantry used 0ml · Net 45ml · Remaining 205ml
Example package: 250ml usable quantity. Confirm label/edible weight.
Plain breadcooked · g
400g1 × 400g
Need 340g · Pantry used 0g · Net 340g · Remaining 60g
Reference loaf: wheat, water, yeast, salt. Actual products may differ.
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.
White beansdrained · g
240g1 × 240g
Need 240g · Pantry used 0g · Net 240g · Remaining 0g
Example package: 240g usable quantity. Confirm label/edible weight.
Eggsraw · count
6 pieces1 × 6 pieces
Need 4 pieces · Pantry used 0 pieces · Net 4 pieces · Remaining 2 pieces
Example package: 6 pieces usable quantity. Confirm label/edible weight.
Potatoesraw · g
1000g1 × 1000g
Need 300g · Pantry used 0g · Net 300g · Remaining 700g
Example package: 1000g usable quantity. Confirm label/edible weight.
Broccoliraw · g
400g1 × 400g
Need 250g · Pantry used 0g · Net 250g · Remaining 150g
Example package: 400g usable quantity. Confirm label/edible weight.
Pastadry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g usable quantity. Confirm label/edible weight.
Red lentilsdry · g
500g1 × 500g
Need 100g · Pantry used 0g · Net 100g · Remaining 400g
Example package: 500g usable quantity. Confirm label/edible weight.
Mushroomsraw · g
250g1 × 250g
Need 200g · Pantry used 0g · Net 200g · Remaining 50g
Example package: 250g usable quantity. Confirm label/edible weight.
Carrotsraw · g
1000g1 × 1000g
Need 120g · Pantry used 0g · Net 120g · Remaining 880g
Example package: 1000g usable quantity. Confirm label/edible weight.
Canned tomatoescanned · g
800g2 × 400g
Need 800g · Pantry used 0g · Net 800g · Remaining 0g
Example package: 400g usable quantity. Confirm label/edible weight.
Garlicraw · g
8gexact edible weight
Need 8g · Pantry used 0g · Net 8g · Remaining 0g
Buy exact edible weight; record any trimming losses.
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.
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: 920ml. 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 delicate tomatoes and cucumber early, bake eggs midweek, then finish with two frozen sauce or stew bases. Add bread, pasta and spinach on their dinner days.
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.
Lemon chickpeas for chopped salad
Prep ahead
1 equal share · 2 servings per share
Mon, Oct 5: Cucumber chickpea chopped salad
Prepare this component
300g Chickpeas
50g Onions
25ml Lemon juice
15ml Olive oil
3g Salt
1g Black pepper
Drain 300g chickpeas thoroughly. Cut 50g onions into very fine 3mm dice and mix with 25ml lemon juice, 15ml olive oil, 3g salt and 1g black pepper. Fold in chickpeas and let stand while preparing the vegetables; keep chilled if made ahead.
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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
Finish at dinner
Keep the labelled component chilled. Use the original portion for this dinner and follow its ingredient use-by limits. Serve this component cold without reheating and complete the fresh finishing steps below.
Wash 250g cucumber and 250g fresh tomatoes. Cut into 1cm pieces. If cucumber seeds are very wet, scoop the loose seed core before cutting; weigh the edible portion after trimming.
Fold the vegetables through the chickpeas immediately before serving. Lift with a spoon rather than mashing. If liquid accumulates, serve with a slotted spoon so the bread stays crisp.
Toast 160g plain bread in a dry skillet over medium heat for 1–2 minutes per side until lightly crisp. Serve beside the cold salad; do not store the bread mixed into it.
Keep dressed chickpeas cold for up to 48 hours or the shorter package limit. Cut cucumber and tomato at dinner to prevent watery salad.
Refrigerated planning window: up to 48 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.
Cooked frittata vegetables
Prep ahead
1 equal share · 2 servings per share
Wed, Oct 7: Broccoli and potato oven frittata
Prepare this component
300g Potatoes
250g Broccoli
80g Onions
120ml Recipe water
15ml Olive oil
3g Salt
1g Black pepper
Heat the oven to 180°C. Slice 300g potatoes 5mm thick and cut 80g onions into 5mm dice. Warm 15ml olive oil in an ovenproof skillet over medium heat. Add onion, potatoes and 120ml recipe water; cover and simmer for 8–10 minutes until potato slices nearly yield to a fork.
Cut 250g broccoli into 2cm florets and stems into 5mm slices. Add to the pan, cover for 4–5 minutes until stalks are tender, then uncover and evaporate pooled water. Stir in 3g salt and 1g black pepper. If potatoes remain firm, add a splash of processing water and steam a little longer.
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.
Beat 4 pieces eggs until uniform and pour over the evenly spread vegetables. Cook over low heat for 2 minutes until the outer edge begins to set, then transfer the uncovered skillet to the oven. Use a shallow baking dish if the skillet is not ovenproof.
Bake for 12–18 minutes until the centre is fully set and no liquid egg appears when cut. If the top colours early, cover loosely. Rest for 5 minutes before cutting; treat the pan handle as hot. Keep the mixture no more than 3cm deep when scaling.
Chill the cooked vegetables for up to 72 hours. Reheat to 74°C before adding freshly beaten eggs; bake the eggs at dinner.
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.
Lentil mushroom ragù
Prep ahead
1 equal share · 2 servings per share
Thu, Oct 8: Lentil and mushroom ragù pasta
Prepare this component
100g Red lentils
200g Mushrooms
120g Carrots
100g Onions
400g Canned tomatoes
8g Garlic
400ml Recipe water
15ml Olive oil
3g Salt
1g Black pepper
Rinse 100g red lentils. Chop 200g mushrooms, 120g carrots and 100g onions into 5mm pieces and mince 8g garlic. Heat 15ml olive oil in a broad pot over medium heat. Cook onion, carrot and mushrooms for 8–10 minutes until mushroom liquid evaporates; stir in garlic for 30 seconds.
Add lentils, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Simmer partly covered over low heat for 25–30 minutes, stirring every 5 minutes, until lentils break down and the sauce is thick enough to cling to a spoon. If firm and dry, add hot processing water; if too loose, uncover to reduce.
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.
Boil about 2L processing water per two servings in a separate pot. Cook 160g pasta according to the packet until firm but no longer hard. Drain, retaining a little pasta water.
Toss pasta and ragù over low heat for 1 minute. Add retained water a spoonful at a time if needed to coat the shapes evenly. For one-pot cooking, set the sauce aside while boiling pasta, then return it to the emptied pot.
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 Lentil mushroom ragù in 1 load(s). Rinse 100g red lentils. Chop 200g mushrooms, 120g carrots and 100g onions into 5mm pieces and mince 8g garlic. Heat 15ml olive oil in a broad pot over medium heat. Cook onion, carrot and mushrooms for 8–10 minutes until mushroom liquid evaporates; stir in garlic for 30 seconds. Add lentils, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Simmer partly covered over low heat for 25–30 minutes, stirring every 5 minutes, until lentils break down and the sauce is thick enough to cling to a spoon. If firm and dry, add hot processing water; if too loose, uncover to reduce. 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.
19:43–19:48
Divide Lentil mushroom ragù into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
19:48–20:23
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.
20:23–20:28
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.
20:28–20:36
Prepare Lemon chickpeas for chopped salad in 1 load(s). Drain 300g chickpeas thoroughly. Cut 50g onions into very fine 3mm dice and mix with 25ml lemon juice, 15ml olive oil, 3g salt and 1g black pepper. Fold in chickpeas and let stand while preparing the vegetables; keep chilled if made ahead. 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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
20:36–20:41
Divide Lemon chickpeas for chopped salad into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
20:41–20:59
Prepare Cooked frittata vegetables in 1 load(s). Heat the oven to 180°C. Slice 300g potatoes 5mm thick and cut 80g onions into 5mm dice. Warm 15ml olive oil in an ovenproof skillet over medium heat. Add onion, potatoes and 120ml recipe water; cover and simmer for 8–10 minutes until potato slices nearly yield to a fork. Cut 250g broccoli into 2cm florets and stems into 5mm slices. Add to the pan, cover for 4–5 minutes until stalks are tender, then uncover and evaporate pooled water. Stir in 3g salt and 1g black pepper. If potatoes remain firm, add a splash of processing water and steam a little longer. 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.
20:59–21:04
Divide Cooked frittata vegetables 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
Cucumber chickpea chopped salad · Mon, Oct 5
Refrigerate · portion Y/1. Keep refrigerated at 4°C or below. Follow the recipe’s cold serving or final cooking instructions; keep fresh ingredients separate.
Planned refrigerated interval: 21.3 hours.
Broccoli and potato oven frittata · 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: 68.9 hours.
Lentil and mushroom ragù pasta · Thu, Oct 8
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: 2026-10-07 at 20:00. Follow the component’s finishing instructions.
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.
Lemon chickpeas for chopped salad
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:41
Storage
refrigerated
Use by
2026-10-06 at 20:41
Dinner
Mon, Oct 5
Cucumber chickpea chopped salad
Keep refrigerated at 4°C or below. Follow the recipe’s cold serving or final cooking instructions; keep fresh ingredients separate.
Cooked frittata vegetables
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 21:04
Storage
refrigerated
Use by
2026-10-07 at 21:04
Dinner
Wed, Oct 7
Broccoli and potato oven frittata
Refrigerate promptly at 4°C or below. Reheat cooked food to 74°C, checked with a thermometer.
Lentil mushroom ragù
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 19:48
Storage
frozen
Freeze promptly
2026-10-04 at 19:48
Planned move to fridge
2026-10-07 at 20:00
Use by
2026-10-08 at 20:00
Dinner
Thu, Oct 8
Lentil and mushroom ragù pasta
Freeze promptly at −18°C; thaw in the refrigerator. 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 20:28
Storage
frozen
Freeze promptly
2026-10-04 at 20:28
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
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.
Onions130g · 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 juice205ml · 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 bread60g · 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.
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.
Eggs2 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.
Potatoes700g · 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.
Broccoli150g · 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.
Pasta340g · 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.
Red lentils400g · 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.
Mushrooms50g · 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.
Carrots880g · 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
Cucumber chickpea chopped salad
2 servings · 18 min active (base recipe) · 12 min planned finish · stove · Cold salads and bowls
Well-drained chickpeas, cucumber and tomato make a crisp chopped salad with bread on the side.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Lemon chickpeas for chopped salad: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 20:41.
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.
Keep the labelled component chilled. Use the original portion for this dinner and follow its ingredient use-by limits. Serve this component cold without reheating and complete the fresh finishing steps below.
Wash 250g cucumber and 250g fresh tomatoes. Cut into 1cm pieces. If cucumber seeds are very wet, scoop the loose seed core before cutting; weigh the edible portion after trimming.
Fold the vegetables through the chickpeas immediately before serving. Lift with a spoon rather than mashing. If liquid accumulates, serve with a slotted spoon so the bread stays crisp.
Toast 160g plain bread in a dry skillet over medium heat for 1–2 minutes per side until lightly crisp. Serve beside the cold salad; do not store the bread mixed into it.
Full method for cooking fresh
Drain 300g chickpeas thoroughly. Cut 50g onions into very fine 3mm dice and mix with 25ml lemon juice, 15ml olive oil, 3g salt and 1g black pepper. Fold in chickpeas and let stand while preparing the vegetables; keep chilled if made ahead.
Wash 250g cucumber and 250g fresh tomatoes. Cut into 1cm pieces. If cucumber seeds are very wet, scoop the loose seed core before cutting; weigh the edible portion after trimming.
Fold the vegetables through the chickpeas immediately before serving. Lift with a spoon rather than mashing. If liquid accumulates, serve with a slotted spoon so the bread stays crisp.
Toast 160g plain bread in a dry skillet over medium heat for 1–2 minutes per side until lightly crisp. Serve beside the cold salad; do not store the bread mixed into it.
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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
02
Tue, Oct 6
Tomato, bread and bean salad
2 servings · 20 min active (base recipe) · 25 min planned finish · stove · Cold salads and bowls
Toasted bread absorbs just enough tomato dressing while white beans make the salad substantial.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Tear 180g plain bread into 2cm pieces. Dry-toast in a broad skillet over medium-low heat for 5–7 minutes, turning often, until the edges are crisp. Spread on a plate to cool; lower the heat if small pieces brown early.
Cut 350g fresh tomatoes into 2cm chunks, 150g cucumber into 1cm cubes and 40g onions into fine 3mm dice. Put in a bowl with 3g salt; let stand for 5 minutes so a little tomato juice collects.
Drain 240g white beans. Whisk 20ml lemon juice, 15ml olive oil and 1g black pepper into the tomato juices and fold the beans into the vegetables.
Add the cooled bread and toss gently. Rest for 3–5 minutes until the outside absorbs dressing but the centre still has bite. If very juicy, lift the vegetables into a second bowl before adding bread; serve promptly and keep leftovers chilled.
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 cold promptly. Keep dressed salads and cut produce covered at 4°C or below and refrigerate within two hours, or one hour above 32°C. Follow the shortest ingredient use-by or opened-package limit; these cold components need no reheating.
03
Wed, Oct 7
Broccoli and potato oven frittata
2 servings · 20 min active (base recipe) · 25 min planned finish · stove, oven · Set eggs
Pre-steamed potato slices and broccoli fill a shallow baked frittata that cuts into firm wedges.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cooked frittata vegetables: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 21:04.
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.
Beat 4 pieces eggs until uniform and pour over the evenly spread vegetables. Cook over low heat for 2 minutes until the outer edge begins to set, then transfer the uncovered skillet to the oven. Use a shallow baking dish if the skillet is not ovenproof.
Bake for 12–18 minutes until the centre is fully set and no liquid egg appears when cut. If the top colours early, cover loosely. Rest for 5 minutes before cutting; treat the pan handle as hot. Keep the mixture no more than 3cm deep when scaling.
Full method for cooking fresh
Heat the oven to 180°C. Slice 300g potatoes 5mm thick and cut 80g onions into 5mm dice. Warm 15ml olive oil in an ovenproof skillet over medium heat. Add onion, potatoes and 120ml recipe water; cover and simmer for 8–10 minutes until potato slices nearly yield to a fork.
Cut 250g broccoli into 2cm florets and stems into 5mm slices. Add to the pan, cover for 4–5 minutes until stalks are tender, then uncover and evaporate pooled water. Stir in 3g salt and 1g black pepper. If potatoes remain firm, add a splash of processing water and steam a little longer.
Beat 4 pieces eggs until uniform and pour over the evenly spread vegetables. Cook over low heat for 2 minutes until the outer edge begins to set, then transfer the uncovered skillet to the oven. Use a shallow baking dish if the skillet is not ovenproof.
Bake for 12–18 minutes until the centre is fully set and no liquid egg appears when cut. If the top colours early, cover loosely. Rest for 5 minutes before cutting; treat the pan handle as hot. Keep the mixture no more than 3cm deep when scaling.
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
Lentil and mushroom ragù pasta
2 servings · 22 min active (base recipe) · 15 min planned finish · stove · Soups, stews and sauces
Finely chopped mushrooms and red lentils simmer into a thick sauce that catches in pasta shapes.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Lentil mushroom ragù: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 19:48. 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.
Boil about 2L processing water per two servings in a separate pot. Cook 160g pasta according to the packet until firm but no longer hard. Drain, retaining a little pasta water.
Toss pasta and ragù over low heat for 1 minute. Add retained water a spoonful at a time if needed to coat the shapes evenly. For one-pot cooking, set the sauce aside while boiling pasta, then return it to the emptied pot.
Full method for cooking fresh
Rinse 100g red lentils. Chop 200g mushrooms, 120g carrots and 100g onions into 5mm pieces and mince 8g garlic. Heat 15ml olive oil in a broad pot over medium heat. Cook onion, carrot and mushrooms for 8–10 minutes until mushroom liquid evaporates; stir in garlic for 30 seconds.
Add lentils, 400g canned tomatoes, 400ml recipe water, 3g salt and 1g black pepper. Simmer partly covered over low heat for 25–30 minutes, stirring every 5 minutes, until lentils break down and the sauce is thick enough to cling to a spoon. If firm and dry, add hot processing water; if too loose, uncover to reduce.
Boil about 2L processing water per two servings in a separate pot. Cook 160g pasta according to the packet until firm but no longer hard. Drain, retaining a little pasta water.
Toss pasta and ragù over low heat for 1 minute. Add retained water a spoonful at a time if needed to coat the shapes evenly. For one-pot cooking, set the sauce aside while boiling pasta, then return it to the emptied pot.
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 20:28. 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