Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Potatoesraw · g
1000g1 × 1000g
Need 900g · Pantry used 0g · Net 900g · Remaining 100g
Example package: 1000g usable quantity. Confirm label/edible weight.
Chickpeasdrained · g
480g2 × 240g
Need 480g · Pantry used 0g · Net 480g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Spinachraw · g
400g2 × 200g
Need 400g · Pantry used 0g · Net 400g · Remaining 0g
Example package: 200g usable quantity. Confirm label/edible weight.
Lemon juiceraw · ml
250ml1 × 250ml
Need 60ml · Pantry used 0ml · Net 60ml · Remaining 190ml
Example package: 250ml usable quantity. Confirm label/edible weight.
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.
Pastadry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g 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.
Onionsraw · g
500g1 × 500g
Need 300g · Pantry used 0g · Net 300g · Remaining 200g
Example package: 500g usable quantity. Confirm label/edible weight.
Ricedry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g usable quantity. Confirm label/edible weight.
Broccoliraw · g
400g1 × 400g
Need 300g · Pantry used 0g · Net 300g · Remaining 100g
Example package: 400g 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.
Canned tomatoescanned · g
400g1 × 400g
Need 400g · Pantry used 0g · Net 400g · Remaining 0g
Example package: 400g usable quantity. Confirm label/edible weight.
Ground cumindry · g
40g1 × 40g
Need 2g · Pantry used 0g · Net 2g · Remaining 38g
Example package: 40g usable quantity. Confirm label/edible weight.
Red lentilsdry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g usable quantity. Confirm label/edible weight.
Cabbageraw · g
800g1 × 800g
Need 300g · Pantry used 0g · Net 300g · Remaining 500g
Example package: 800g usable quantity. Confirm label/edible weight.
Carrotsraw · g
1000g1 × 1000g
Need 200g · Pantry used 0g · Net 200g · Remaining 800g
Example package: 1000g usable quantity. Confirm label/edible weight.
Recipe water: 1700ml. 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 leafy greens first; keep later freezer meals labelled and thaw them one evening ahead.
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.
Potato and chickpea base
Cook fresh
1 equal share · 2 servings per share
Mon, Oct 5: Spinach chickpea potatoes
Prepare this component
400g Potatoes
240g Chickpeas
15ml Olive oil
3g Salt
1g Black pepper
150ml Recipe water
Cut 400g potatoes into 1cm cubes. Heat 15ml olive oil in a deep skillet over medium heat. Add potatoes and 150ml recipe water, bring to a simmer, cover and reduce to medium-low for 15–20 minutes until a fork enters the centres easily. Stir halfway; add a little processing water if dry.
Add 240g chickpeas, 3g salt and 1g black pepper. Uncover and cook for 4–5 minutes until the beans steam throughout and excess liquid evaporates, folding gently.
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.
Wash 200g spinach, remove tough stalk ends and cut into 3cm strips. Add a handful at a time to the skillet over medium-low heat, turning for 2–3 minutes until wilted.
Remove from the heat and stir in 20ml lemon juice. Divide onto plates while the spinach is still bright; if the pan is dry, add a spoonful of processing water before serving.
Refrigerate for up to 72 hours; finish with fresh spinach and lemon. Potato texture is better without freezing.
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.
White bean pasta base
Cook fresh
1 equal share · 2 servings per share
Tue, Oct 6: Spinach and white bean pasta
Prepare this component
240g White beans
100g Onions
15ml Olive oil
3g Salt
1g Black pepper
100ml Recipe water
Cut 100g onions into 5mm dice. Heat 15ml olive oil in a saucepan over medium-low heat and soften onion for 5 minutes until translucent, stirring to keep it pale.
Add 240g white beans, 100ml recipe water, 3g salt and 1g black pepper. Simmer for 5 minutes until the beans are steaming; crush a few against the pan to lightly thicken the liquid. If it dries out, add a little 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.
For one-pot cooking, transfer the bean base to a bowl. Boil about 2L processing water per two servings in the emptied pot. Cook 160g pasta for the packet time, about 8–12 minutes, until firm but no longer chalky. Drain, retaining a little cooking water.
Return the bean base and pasta to the pot. Wash and roughly chop 200g spinach into 3cm strips, then fold in over medium-low heat for 2–3 minutes until wilted. Stir in 20ml lemon juice; add a spoonful of retained pasta water if the sauce is dry.
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.
Broccoli and bean rice
Cook fresh
1 equal share · 2 servings per share
Wed, Oct 7: Broccoli and black bean rice
Prepare this component
160g Rice
300g Broccoli
240g Black beans
15ml Olive oil
3g Salt
1g Black pepper
350ml Recipe water
Rinse 160g rice and put in a fitted-lid pot with 350ml recipe water, checking the packet ratio first. Bring to a boil, reduce to low, cover and simmer for 12–15 minutes until most liquid is absorbed but the centre of a grain is still slightly firm.
Cut 300g broccoli into 2cm florets and peel thick stems before slicing them 5mm thick. Scatter over the rice, cover and steam for 5–7 minutes until a knife enters the stems easily. If rice is hard and dry, add a splash of boiling processing water before covering again.
Fold in 240g black beans, 15ml olive oil, 3g salt and 1g black pepper. Cover over low heat for 3–5 minutes until the beans steam throughout. Rest off the heat for 5 minutes.
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.
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.
Stir through 20ml lemon juice and fluff gently without crushing the broccoli. Divide evenly into bowls.
Frozen broccoli will be softer. Cool in shallow portions and freeze promptly for later dinners; the 24-hour rice limit is a conservative planner policy.
Refrigerated planning window: up to 24 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.
Tomato chickpea potato pot
Prep ahead
1 equal share · 2 servings per share
Thu, Oct 8: Tomato chickpea potato pot
Prepare this component
240g Chickpeas
400g Canned tomatoes
300g Potatoes
100g Onions
2g Ground cumin
15ml Olive oil
3g Salt
1g Black pepper
200ml Recipe water
Cut 100g onions into 5mm dice and 300g potatoes into 1cm cubes. Heat 15ml olive oil in a pot over medium heat and soften the onion for 5 minutes. Stir in 2g ground cumin for 30 seconds until fragrant.
Add potatoes, 400g canned tomatoes, 200ml recipe water, 3g salt and 1g black pepper. Bring to a simmer, partly cover and cook over low heat for 20–30 minutes until a fork passes easily through a potato cube. Tomatoes can slow softening; if cubes are firm, add a little hot processing water and continue cooking instead of adding the beans early.
Add 240g chickpeas and simmer uncovered for 5–7 minutes until steaming throughout and the sauce clings to the potatoes. Stir gently to avoid breaking the chickpeas.
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.
Rest for 2 minutes and divide into bowls. If preparing a late-week portion, chill in shallow containers and freeze promptly on the preparation day.
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.
Lentil cabbage soup
Prep ahead
1 equal share · 2 servings per share
Fri, Oct 9: Lentil cabbage soup
Prepare this component
160g Red lentils
300g Cabbage
200g Carrots
100g Onions
200g Potatoes
15ml Olive oil
3g Salt
1g Black pepper
900ml Recipe water
Sort and rinse 160g red lentils. Cut 200g carrots and 200g potatoes into 1cm cubes, 100g onions into 5mm dice and 300g cabbage into 5mm ribbons. Heat 15ml olive oil in a large pot over medium heat and soften onion and carrot for 5 minutes.
Add lentils, potatoes and 900ml recipe water. Bring to a boil, partly cover and simmer over low heat for 20–30 minutes, stirring occasionally, until lentils break down and potatoes are fork-tender. If the base catches, lower the heat and add a little hot processing water.
Add cabbage, 3g salt and 1g black pepper; simmer for 5–8 minutes until the thickest cabbage ribs are tender. If it is too thick to ladle, add and record extra processing water.
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.
Rest for 2 minutes and serve in warmed bowls. Freeze late-week prep portions promptly in shallow containers on preparation day.
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 Tomato chickpea potato pot in 1 load(s). Cut 100g onions into 5mm dice and 300g potatoes into 1cm cubes. Heat 15ml olive oil in a pot over medium heat and soften the onion for 5 minutes. Stir in 2g ground cumin for 30 seconds until fragrant. Add potatoes, 400g canned tomatoes, 200ml recipe water, 3g salt and 1g black pepper. Bring to a simmer, partly cover and cook over low heat for 20–30 minutes until a fork passes easily through a potato cube. Tomatoes can slow softening; if cubes are firm, add a little hot processing water and continue cooking instead of adding the beans early. Add 240g chickpeas and simmer uncovered for 5–7 minutes until steaming throughout and the sauce clings to the potatoes. Stir gently to avoid breaking the chickpeas. 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.
19:53–19:58
Divide Tomato chickpea potato pot into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
19:58–20:46
Prepare Lentil cabbage soup in 1 load(s). Sort and rinse 160g red lentils. Cut 200g carrots and 200g potatoes into 1cm cubes, 100g onions into 5mm dice and 300g cabbage into 5mm ribbons. Heat 15ml olive oil in a large pot over medium heat and soften onion and carrot for 5 minutes. Add lentils, potatoes and 900ml recipe water. Bring to a boil, partly cover and simmer over low heat for 20–30 minutes, stirring occasionally, until lentils break down and potatoes are fork-tender. If the base catches, lower the heat and add a little hot processing water. Add cabbage, 3g salt and 1g black pepper; simmer for 5–8 minutes until the thickest cabbage ribs are tender. If it is too thick to ladle, add and record extra processing water. 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.
20:46–20:51
Divide Lentil cabbage soup 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
Tomato chickpea potato pot · 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.
Lentil cabbage soup · 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.
Tomato chickpea potato pot
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 19:58
Storage
frozen
Freeze promptly
2026-10-04 at 19:58
Planned move to fridge
2026-10-07 at 20:00
Use by
2026-10-08 at 20:00
Dinner
Thu, Oct 8
Tomato chickpea potato pot
Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
Lentil cabbage soup
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:51
Storage
frozen
Freeze promptly
2026-10-04 at 20:51
Planned move to fridge
2026-10-08 at 20:00
Use by
2026-10-09 at 20:00
Dinner
Fri, Oct 9
Lentil cabbage soup
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
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.
Lemon juice190ml · 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.
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.
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.
Onions200g · 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.
Rice340g · 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.
Broccoli100g · rawSurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Ground cumin38g · drySurplus from the planned purchase
Package surplus if you buy the listed amount. Record the actual package use-by and opening date; keep it separate from existing lots.
Red lentils340g · 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.
Cabbage500g · 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.
Carrots800g · 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
Spinach chickpea potatoes
2 servings · 12 min active (base recipe) · 40 min planned finish · stove · Sauté and toss
Covered potato cubes become tender before chickpeas and a generous handful of spinach join them.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cut 400g potatoes into 1cm cubes. Heat 15ml olive oil in a deep skillet over medium heat. Add potatoes and 150ml recipe water, bring to a simmer, cover and reduce to medium-low for 15–20 minutes until a fork enters the centres easily. Stir halfway; add a little processing water if dry.
Add 240g chickpeas, 3g salt and 1g black pepper. Uncover and cook for 4–5 minutes until the beans steam throughout and excess liquid evaporates, folding gently.
Wash 200g spinach, remove tough stalk ends and cut into 3cm strips. Add a handful at a time to the skillet over medium-low heat, turning for 2–3 minutes until wilted.
Remove from the heat and stir in 20ml lemon juice. Divide onto plates while the spinach is still bright; if the pan is dry, add a spoonful of 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.
02
Tue, Oct 6
Spinach and white bean pasta
2 servings · 15 min active (base recipe) · 45 min planned finish · stove · Sauté and toss
White beans give body to a lemon pasta sauce, with spinach wilted at the last moment.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cut 100g onions into 5mm dice. Heat 15ml olive oil in a saucepan over medium-low heat and soften onion for 5 minutes until translucent, stirring to keep it pale.
Add 240g white beans, 100ml recipe water, 3g salt and 1g black pepper. Simmer for 5 minutes until the beans are steaming; crush a few against the pan to lightly thicken the liquid. If it dries out, add a little processing water.
For one-pot cooking, transfer the bean base to a bowl. Boil about 2L processing water per two servings in the emptied pot. Cook 160g pasta for the packet time, about 8–12 minutes, until firm but no longer chalky. Drain, retaining a little cooking water.
Return the bean base and pasta to the pot. Wash and roughly chop 200g spinach into 3cm strips, then fold in over medium-low heat for 2–3 minutes until wilted. Stir in 20ml lemon juice; add a spoonful of retained pasta water if the sauce is dry.
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
Broccoli and black bean rice
2 servings · 12 min active (base recipe) · 40 min planned finish · stove · Covered grain pots
Broccoli steams above rice before black beans and lemon are folded through.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Rinse 160g rice and put in a fitted-lid pot with 350ml recipe water, checking the packet ratio first. Bring to a boil, reduce to low, cover and simmer for 12–15 minutes until most liquid is absorbed but the centre of a grain is still slightly firm.
Cut 300g broccoli into 2cm florets and peel thick stems before slicing them 5mm thick. Scatter over the rice, cover and steam for 5–7 minutes until a knife enters the stems easily. If rice is hard and dry, add a splash of boiling processing water before covering again.
Fold in 240g black beans, 15ml olive oil, 3g salt and 1g black pepper. Cover over low heat for 3–5 minutes until the beans steam throughout. Rest off the heat for 5 minutes.
Stir through 20ml lemon juice and fluff gently without crushing the broccoli. Divide evenly into bowls.
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
Tomato chickpea potato pot
2 servings · 12 min active (base recipe) · 12 min planned finish · stove · Soups, stews and sauces
Potatoes simmer in a cumin tomato sauce before chickpeas are added to stay intact.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Tomato chickpea potato pot: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 19:58. 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.
Rest for 2 minutes and divide into bowls. If preparing a late-week portion, chill in shallow containers and freeze promptly on the preparation day.
Full method for cooking fresh
Cut 100g onions into 5mm dice and 300g potatoes into 1cm cubes. Heat 15ml olive oil in a pot over medium heat and soften the onion for 5 minutes. Stir in 2g ground cumin for 30 seconds until fragrant.
Add potatoes, 400g canned tomatoes, 200ml recipe water, 3g salt and 1g black pepper. Bring to a simmer, partly cover and cook over low heat for 20–30 minutes until a fork passes easily through a potato cube. Tomatoes can slow softening; if cubes are firm, add a little hot processing water and continue cooking instead of adding the beans early.
Add 240g chickpeas and simmer uncovered for 5–7 minutes until steaming throughout and the sauce clings to the potatoes. Stir gently to avoid breaking the chickpeas.
Rest for 2 minutes and divide into bowls. If preparing a late-week portion, chill in shallow containers and freeze promptly on the preparation day.
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.
05
Fri, Oct 9
Lentil cabbage soup
2 servings · 15 min active (base recipe) · 12 min planned finish · stove · Soups, stews and sauces
A tomato-free lentil soup with soft potato cubes, sweet carrots and ribbons of cabbage.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Lentil cabbage soup: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 20:51. 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.
Rest for 2 minutes and serve in warmed bowls. Freeze late-week prep portions promptly in shallow containers on preparation day.
Full method for cooking fresh
Sort and rinse 160g red lentils. Cut 200g carrots and 200g potatoes into 1cm cubes, 100g onions into 5mm dice and 300g cabbage into 5mm ribbons. Heat 15ml olive oil in a large pot over medium heat and soften onion and carrot for 5 minutes.
Add lentils, potatoes and 900ml recipe water. Bring to a boil, partly cover and simmer over low heat for 20–30 minutes, stirring occasionally, until lentils break down and potatoes are fork-tender. If the base catches, lower the heat and add a little hot processing water.
Add cabbage, 3g salt and 1g black pepper; simmer for 5–8 minutes until the thickest cabbage ribs are tender. If it is too thick to ladle, add and record extra processing water.
Rest for 2 minutes and serve in warmed bowls. Freeze late-week prep portions promptly in shallow containers on preparation day.
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