SHOPPING LIST: Beef Chilli with Rice (makes 2 portions)
Meal Plan 1, Monday dinner. The second portion is Tuesday's lunch.

[ ] 250 g lean beef mince (5% fat)
[ ] 1 onion
[ ] 1 head of garlic (you need 2 cloves)
[ ] 1 tin chopped tomatoes (400 g)
[ ] 1 tin kidney beans in water (400 g)
[ ] 60 g brown basmati rice (a small bag; the rest keeps in the cupboard)
[ ] Mild chilli powder (1 tsp)
[ ] Ground cumin (1 tsp)
[ ] Olive oil (1 tsp)
[ ] Salt
[ ] Black pepper

Cupboard check: olive oil, salt, pepper, chilli powder and cumin are probably already at home.
Storage: put the second portion in the fridge within about an hour of cooking and eat it by Wednesday.