Recipe totals, pantry deductions and example packages stay separate. Package sizes below are editable; 0 means buy exact weight.
Ricedry · g
500g1 × 500g
Need 320g · Pantry used 0g · Net 320g · Remaining 180g
Example package: 500g 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.
Zucchiniraw · g
300gexact edible weight
Need 300g · Pantry used 0g · Net 300g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Carrotsraw · g
1000g1 × 1000g
Need 600g · Pantry used 0g · Net 600g · Remaining 400g
Example package: 1000g usable quantity. Confirm label/edible weight.
Onionsraw · g
500g1 × 500g
Need 400g · Pantry used 0g · Net 400g · Remaining 100g
Example package: 500g 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.
Lemon juiceraw · ml
250ml1 × 250ml
Need 40ml · Pantry used 0ml · Net 40ml · Remaining 210ml
Example package: 250ml 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.
Black beansdrained · g
240g1 × 240g
Need 240g · Pantry used 0g · Net 240g · Remaining 0g
Example: 400g gross can, 240g drained. Confirm your label.
Bell pepperraw · g
300gexact edible weight
Need 300g · Pantry used 0g · Net 300g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Fresh tomatoesraw · g
200gexact edible weight
Need 200g · Pantry used 0g · Net 200g · Remaining 0g
Buy exact edible weight; record any trimming losses.
Red lentilsdry · g
500g1 × 500g
Need 160g · Pantry used 0g · Net 160g · Remaining 340g
Example package: 500g 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.
Ground cumindry · g
40g1 × 40g
Need 4g · Pantry used 0g · Net 4g · Remaining 36g
Example package: 40g usable quantity. Confirm label/edible weight.
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.
White beansdrained · g
240g1 × 240g
Need 240g · Pantry used 0g · Net 240g · Remaining 0g
Example package: 240g usable quantity. Confirm label/edible weight.
Cabbageraw · g
800g1 × 800g
Need 200g · Pantry used 0g · Net 200g · Remaining 600g
Example package: 800g usable quantity. Confirm label/edible weight.
Canned tomatoescanned · g
400g1 × 400g
Need 400g · Pantry used 0g · Net 400g · Remaining 0g
Example package: 400g 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.
Recipe water: 1500ml. 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
Freeze two prepared pots, then reheat evenly with stirring and a 74°C thermometer check. A stove is still needed for preparation.
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 chickpea vegetable topping
Cook fresh
1 equal share · 2 servings per share
Mon, Oct 5: Lemon chickpea rice
Prepare this component
240g Chickpeas
300g Zucchini
150g Carrots
100g Onions
20ml Olive oil
3g Salt
1g Black pepper
Cut 300g zucchini into 1.5cm cubes, 150g carrots into 5mm dice and 100g onions into 5mm dice. Heat 20ml olive oil in a skillet over medium heat. Cook carrot and onion for 5 minutes, then add zucchini and cook for 6–8 minutes until tender with golden edges. Spread onto two pans if liquid pools.
Add 240g chickpeas, 3g salt and 1g black pepper. Cook for 5 minutes, stirring until the chickpeas steam throughout. If the pan is dry, loosen with 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.
With two burners, cook this rice while making the topping; on one burner finish the topping first and allow extra time. Rinse 160g rice and cook with 300ml recipe water in a covered saucepan according to the packet ratio. Bring to a boil, then cook on low for 12–18 minutes until tender. Add a little boiling processing water if hard in the centre, then rest off the heat for 5 minutes.
Stir 20ml lemon juice through the hot chickpea topping just before serving. Fluff the rice and divide the topping over it.
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.
Pepper and black bean topping
Cook fresh
1 equal share · 2 servings per share
Tue, Oct 6: Bean rice bowls
Prepare this component
240g Black beans
300g Bell pepper
100g Onions
200g Fresh tomatoes
15ml Olive oil
3g Salt
1g Black pepper
Cut 100g onions into 5mm dice, 300g bell pepper into 1cm squares and 200g fresh tomatoes into 1cm pieces. Heat 15ml olive oil in a broad skillet over medium heat. Cook the onion for 3 minutes, then add the pepper and cook for 6–8 minutes until softened and lightly golden. Lower the heat if the edges darken before the centres soften.
Add the diced tomato, 240g black beans, 3g salt and 1g black pepper. Simmer uncovered for 5–7 minutes until the tomato breaks down and the beans steam throughout. If the topping is watery, simmer uncovered another 2 minutes; if dry, add a 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 the rice while making the skillet topping; with one burner, finish the topping first and allow extra time. Rinse 160g rice. Put it in a fitted-lid saucepan with 300ml recipe water, checking the packet ratio first. Bring to a boil, reduce to low, cover and cook for 12–18 minutes until the liquid is absorbed and a grain is tender. If still chalky, add a little boiling processing water and cover for 3 minutes more. Rest off the heat for 5 minutes.
Fluff the rice and divide it into bowls. Spoon the hot bean topping over it just 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.
Carrot lentil base
Prep ahead
1 equal share · 2 servings per share
Wed, Oct 7: Carrot and lentil pot
Prepare this component
160g Red lentils
300g Carrots
100g Onions
2g Ground cumin
15ml Olive oil
3g Salt
1g Black pepper
700ml Recipe water
Rinse 160g red lentils. Cut 300g carrots into 1cm cubes and 100g onions into 5mm dice. Warm 15ml olive oil in a pot over medium heat and soften the vegetables for 5 minutes. Stir in 2g ground cumin for 30 seconds until fragrant; lower heat if it smells toasted sharply.
Add the lentils, 700ml recipe water, 3g salt and 1g black pepper. Bring to a boil, reduce to low and partly cover for 20–30 minutes, stirring every 5 minutes until the carrots crush under a fork and the lentils are creamy. If it catches, lower the heat and add hot processing water in small amounts; record it.
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, remove tough stalk ends and roughly chop into 3cm strips. Stir into the hot lentil base and simmer for 2–3 minutes until wilted throughout.
Rest off the heat for 2 minutes. Stir once and divide between bowls; loosen with a small splash of hot processing water if it thickens while standing.
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.
Lemon white bean filling
Cook fresh
1 equal share · 2 servings per share
Thu, Oct 8: Lemon bean wraps
Prepare this component
240g White beans
20ml Lemon juice
10ml Olive oil
3g Salt
1g Black pepper
Drain 240g white beans. Mash half with 20ml lemon juice, 3g salt and 1g black pepper; leave the other half whole for texture. The mash should hold together on a spoon rather than run.
Heat 10ml olive oil in a skillet over medium-low heat. Add all the mashed and whole beans and cook for 5 minutes, stirring until steaming. If too stiff to spread, stir in a little processing water; if loose, cook uncovered briefly.
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 and dry 200g cabbage, then shred into 2mm ribbons. Grate 150g carrots coarsely. Warm 4 pieces plain flour tortillas in a dry pan for 20–30 seconds on each side until supple; check the actual brand ingredients.
Divide the bean filling and raw vegetables evenly between the warm tortillas. Fold in the sides and roll; add the crunchy vegetables just before serving so they stay crisp.
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.
Tomato chickpea potato pot
Prep ahead
1 equal share · 2 servings per share
Fri, Oct 9: 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.
Prepare Carrot lentil base in 1 load(s). Rinse 160g red lentils. Cut 300g carrots into 1cm cubes and 100g onions into 5mm dice. Warm 15ml olive oil in a pot over medium heat and soften the vegetables for 5 minutes. Stir in 2g ground cumin for 30 seconds until fragrant; lower heat if it smells toasted sharply. Add the lentils, 700ml recipe water, 3g salt and 1g black pepper. Bring to a boil, reduce to low and partly cover for 20–30 minutes, stirring every 5 minutes until the carrots crush under a fork and the lentils are creamy. If it catches, lower the heat and add hot processing water in small amounts; record it. 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.
19:47–19:52
Divide Carrot lentil base into 1 labelled Y/1 shares. Chill promptly in shallow containers; refrigerate or freeze within 2 hours, or 1 hour above 32°C.
19:52–20:40
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.
20:40–20:45
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.
Storage and dinner-day reminders
Carrot and lentil pot · Wed, Oct 7
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: 2026-10-06 at 20:00. Follow the component’s finishing instructions.
Tomato chickpea potato pot · 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.
Carrot lentil base
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 19:52
Storage
frozen
Freeze promptly
2026-10-04 at 19:52
Planned move to fridge
2026-10-06 at 20:00
Use by
2026-10-07 at 20:00
Dinner
Wed, Oct 7
Carrot and lentil pot
Freeze promptly at −18°C; thaw in the refrigerator. Reheat cooked food to 74°C, checked with a thermometer.
Tomato chickpea potato pot
planned
Share 1 · Y/1 · 2 servings
Planned prep finish
2026-10-04 at 20:45
Storage
frozen
Freeze promptly
2026-10-04 at 20:45
Planned move to fridge
2026-10-08 at 20:00
Use by
2026-10-09 at 20:00
Dinner
Fri, Oct 9
Tomato chickpea potato pot
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
Rice180g · 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.
Carrots400g · 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.
Onions100g · 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.
Lemon juice210ml · 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.
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.
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.
Ground cumin36g · 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 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.
Cabbage600g · 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.
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
Lemon chickpea rice
2 servings · 15 min active (base recipe) · 35 min planned finish · stove · Sauté and toss
A lemony chickpea and zucchini skillet keeps the vegetables separate from freshly cooked rice.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Cut 300g zucchini into 1.5cm cubes, 150g carrots into 5mm dice and 100g onions into 5mm dice. Heat 20ml olive oil in a skillet over medium heat. Cook carrot and onion for 5 minutes, then add zucchini and cook for 6–8 minutes until tender with golden edges. Spread onto two pans if liquid pools.
Add 240g chickpeas, 3g salt and 1g black pepper. Cook for 5 minutes, stirring until the chickpeas steam throughout. If the pan is dry, loosen with a little processing water.
With two burners, cook this rice while making the topping; on one burner finish the topping first and allow extra time. Rinse 160g rice and cook with 300ml recipe water in a covered saucepan according to the packet ratio. Bring to a boil, then cook on low for 12–18 minutes until tender. Add a little boiling processing water if hard in the centre, then rest off the heat for 5 minutes.
Stir 20ml lemon juice through the hot chickpea topping just before serving. Fluff the rice and divide the topping over 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 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.
02
Tue, Oct 6
Bean rice bowls
2 servings · 15 min active (base recipe) · 35 min planned finish · stove · Sauté and toss
A soft pepper, tomato and black bean skillet served over separately cooked rice.
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, 300g bell pepper into 1cm squares and 200g fresh tomatoes into 1cm pieces. Heat 15ml olive oil in a broad skillet over medium heat. Cook the onion for 3 minutes, then add the pepper and cook for 6–8 minutes until softened and lightly golden. Lower the heat if the edges darken before the centres soften.
Add the diced tomato, 240g black beans, 3g salt and 1g black pepper. Simmer uncovered for 5–7 minutes until the tomato breaks down and the beans steam throughout. If the topping is watery, simmer uncovered another 2 minutes; if dry, add a splash of processing water.
With two burners, cook the rice while making the skillet topping; with one burner, finish the topping first and allow extra time. Rinse 160g rice. Put it in a fitted-lid saucepan with 300ml recipe water, checking the packet ratio first. Bring to a boil, reduce to low, cover and cook for 12–18 minutes until the liquid is absorbed and a grain is tender. If still chalky, add a little boiling processing water and cover for 3 minutes more. Rest off the heat for 5 minutes.
Fluff the rice and divide it into bowls. Spoon the hot bean topping over it just 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.
03
Wed, Oct 7
Carrot and lentil pot
2 servings · 12 min active (base recipe) · 8 min planned finish · stove · Soups, stews and sauces
A cumin-scented carrot and red lentil pot finished with spinach for a soft, spoonable dinner.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Carrot lentil base: Use the labelled share from your prep session. Planned prep finish 2026-10-04 at 19:52. 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, remove tough stalk ends and roughly chop into 3cm strips. Stir into the hot lentil base and simmer for 2–3 minutes until wilted throughout.
Rest off the heat for 2 minutes. Stir once and divide between bowls; loosen with a small splash of hot processing water if it thickens while standing.
Full method for cooking fresh
Rinse 160g red lentils. Cut 300g carrots into 1cm cubes and 100g onions into 5mm dice. Warm 15ml olive oil in a pot over medium heat and soften the vegetables for 5 minutes. Stir in 2g ground cumin for 30 seconds until fragrant; lower heat if it smells toasted sharply.
Add the lentils, 700ml recipe water, 3g salt and 1g black pepper. Bring to a boil, reduce to low and partly cover for 20–30 minutes, stirring every 5 minutes until the carrots crush under a fork and the lentils are creamy. If it catches, lower the heat and add hot processing water in small amounts; record it.
Wash 100g spinach, remove tough stalk ends and roughly chop into 3cm strips. Stir into the hot lentil base and simmer for 2–3 minutes until wilted throughout.
Rest off the heat for 2 minutes. Stir once and divide between bowls; loosen with a small splash of hot processing water if it thickens while standing.
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.
04
Thu, Oct 8
Lemon bean wraps
2 servings · 12 min active (base recipe) · 20 min planned finish · stove · Warm wraps and toast
Half-mashed white beans make a creamy lemon filling for crisp vegetable wraps.
Use 1 batch(es) with your 4L pot. Keep each load below 80% of capacity; roast no more than four servings per tray.
Drain 240g white beans. Mash half with 20ml lemon juice, 3g salt and 1g black pepper; leave the other half whole for texture. The mash should hold together on a spoon rather than run.
Heat 10ml olive oil in a skillet over medium-low heat. Add all the mashed and whole beans and cook for 5 minutes, stirring until steaming. If too stiff to spread, stir in a little processing water; if loose, cook uncovered briefly.
Wash and dry 200g cabbage, then shred into 2mm ribbons. Grate 150g carrots coarsely. Warm 4 pieces plain flour tortillas in a dry pan for 20–30 seconds on each side until supple; check the actual brand ingredients.
Divide the bean filling and raw vegetables evenly between the warm tortillas. Fold in the sides and roll; add the crunchy vegetables just before serving so they stay crisp.
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
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 20:45. 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.
Original recipes · Content edition 3 · Serving equivalents are cooking quantities. How this planner works