Before the week begins
Choose the meals you want help with. This guide covers a selection of lunches and dinners, not a complete diet or a calorie prescription. Adjust portions to your needs, eat your other usual meals, and add snacks or sides as appropriate.
Session one: Sunday
- Choose lemon chicken bowls and smoky turkey chilli from the recipe library.
- Use the prep planner to select servings for your household. The recipe defaults make four portions each; you can scale down.
- Shop from the combined list, checking the cupboard first.
- Cook the chilli while the chicken, rice and vegetables cook. Use a food thermometer.
- Refrigerate the next two or three days of portions promptly in shallow containers. Freeze the remaining portions promptly and label everything.
Session two: Wednesday
Make the lentil and spinach dal or peanut tofu noodles. Add these to the planner after checking which ingredients are left. Prepare two jars of overnight oats if breakfast is a pressure point.
A flexible seven-day lineup
| Day | One meal to have ready | Prep action |
|---|---|---|
| Monday | Lemon chicken bowl | Take a refrigerated portion. |
| Tuesday | Turkey chilli | Keep any optional rice separate. |
| Wednesday | Lemon chicken or a thawed frozen meal | Cook the second batch. |
| Thursday | Lentil dal or tofu noodles | Add fresh toppings when serving. |
| Friday | A second-batch portion | Check the label and storage time. |
| Saturday | A safely thawed freezer portion | Move a frozen meal to the fridge in advance. |
| Sunday | A flexible meal you enjoy | Check what worked and plan the next week. |
Keep these habits
- Date your containers and freeze extra portions promptly.
- Pack sauces and crisp vegetables separately.
- Review portions and preferences before shopping again.
- Use a qualified dietitian for individual medical or sport nutrition needs.
Read the food storage guide and each recipe’s allergen notes before cooking.
