WEEKLY SHOPPING LIST: Meal Plan 1, Everyday Classics
All 21 recipes, one portion each (the chilli, traybake, curry and pork make 2).
Tick off what you already have at home.

MEAT AND FISH
[ ] Lean beef mince (5% fat): 1 pack, 500 g  (Mon 250 g (chilli), Sat 150 g (burger). 100 g spare)
[ ] Lean beef steak (sirloin or rump): 150 g  (Thu (stir-fry))
[ ] Skinless boneless chicken thighs: 4 thighs, about 450 g  (Tue (traybake, 2 portions))
[ ] Salmon fillet: 1 fillet, about 130 g  (Fri (baked salmon))
[ ] Pork tenderloin: 1, about 350 g  (Sun (roast, 2 portions))
[ ] Tuna in spring water: 1 tin, about 145 g  (Mon (salad))

FRUIT AND VEGETABLES
[ ] Bananas: 2  (Mon (porridge), Thu (pancakes))
[ ] Apples: 3  (Fri (toast), Sun (baked oats, roast))
[ ] Lemons: 2  (Half each on Mon, Thu, Fri, Sat)
[ ] Baby spinach: 2 bags, about 225 g in all  (Tue 40 g, Wed 15 g + 80 g, Thu 40 g, Sat 20 g, Sun 30 g. Open the second bag on Thursday)
[ ] Carrots: 6  (Tue 2, Wed 1, Fri 1, Sun 2)
[ ] Onions (brown): 3  (Mon (chilli), Wed (curry), Fri (soup, small))
[ ] Red onions: 3  (Tue 1, Sun 1, and one for the quarters on Mon and Sat)
[ ] Garlic: 1 head (7 cloves)  (Mon 2, Wed 2, Thu 1, Fri 1, Sat 1)
[ ] Fresh root ginger: 1 small piece (1 cm)  (Thu (stir-fry))
[ ] Broccoli: 2 heads (1 small, 1 medium)  (Tue 200 g, Thu 150 g. Half of the second head is spare)
[ ] Baby or new potatoes: 1 bag, 750 g  (Tue 400 g, Fri 200 g)
[ ] Sweet potatoes: 2 medium  (Tue (stuffed potato), Sat (wedges))
[ ] Parsnips: 2  (Sun (roast))
[ ] Cucumber: 1  (Wed 80 g, Sat 100 g)
[ ] Cherry tomatoes: 1 small punnet, 100 g  (Sat (salad))
[ ] Tomato: 1  (Sat (burger), half used)
[ ] Green beans: 100 g  (Fri (salmon))
[ ] Mushrooms (button or chestnut): 1 small punnet, 80 g  (Sun (omelette))

DAIRY AND EGGS
[ ] Eggs: 1 box of 10  (9 needed: Tue 2, Thu 2, Sat 2, Sun 1 + 2)
[ ] Semi-skimmed milk: 500 ml  (Mon 200 ml, Sun 150 ml)
[ ] Plain Greek-style yoghurt: 1 small pot, 150 g  (Wed (breakfast))
[ ] Feta cheese: 1 small block  (Sat 40 g)
[ ] Hummus: 1 small tub  (Wed 60 g)

BREAD AND BAKERY
[ ] Wholemeal bread: 1 small loaf  (5 slices: Tue 2, Fri 2, Sat 1)
[ ] Wholemeal tortilla wraps: 1 pack  (Wed (1 wrap))
[ ] Wholemeal burger buns: 1 pack  (Sat (1 bun))

FROZEN
[ ] Mixed berries: 1 small bag, 100 g or more  (Wed (breakfast))

TINS, JARS AND BOTTLES
[ ] Chopped tomatoes (400 g tin): 3 tins  (Mon 1, Wed 1, Sat half)
[ ] Kidney beans (400 g tin): 1 tin  (Mon (chilli))
[ ] Chickpeas (400 g tin): 2 tins  (Wed 1, Sat half, Sun half)
[ ] Cannellini beans (400 g tin): 1 tin  (Mon half)
[ ] Peanut butter: 1 jar  (Fri 30 g)
[ ] Reduced-salt soy sauce: 1 small bottle  (Thu 1.5 tbsp)

DRY GOODS
[ ] Porridge oats: 1 bag  (150 g: Mon 40 g, Wed 20 g, Thu 40 g, Sun 50 g)
[ ] Brown basmati rice: 1 bag  (180 g: Mon, Wed and Thu, 60 g each)
[ ] Red split lentils: 1 small bag  (Fri 50 g)
[ ] Reduced-salt vegetable stock cubes: 1 small box  (Fri, half a cube)

CUPBOARD CHECK (probably at home)
[ ] Olive oil: about 165 ml (11 tbsp) over the week
[ ] Salt and black pepper: used in most recipes
[ ] Ground cinnamon: 1 tsp (Mon, Sun)
[ ] Mild chilli powder: 1 tsp (Mon)
[ ] Ground cumin: 1.5 tsp (Mon, Fri)
[ ] Smoked paprika: 3 tsp (Tue, Sat)
[ ] Medium curry powder: 1 tbsp (Wed)
[ ] Dried oregano: 1/2 tsp (Sat)
[ ] Dried thyme: 1 tsp (Sun)

EQUIPMENT
[ ] Baking paper (Fri, Sat)
[ ] Kitchen foil (Sun)
[ ] A large roasting tin (Tue, Sun)
[ ] A small ovenproof dish or ramekin, about 350 ml (Sun)
[ ] A frying pan with a lid (Sat)
[ ] 2 or 3 shallow containers with lids and a few freezer bags (batch portions and leftovers)

IF YOU SHOP ONCE: freeze raw meat and fish on the day you buy it, and defrost it in the fridge overnight.
  Chicken thighs: needed Tue, take out of the freezer on Mon evening
  Beef steak: needed Thu, take out of the freezer on Wed evening
  Salmon fillet: needed Fri, take out of the freezer on Thu evening
  Pork tenderloin: needed Sun (dinner), take out of the freezer on Sat evening
  Beef mince (150 g, frozen on Monday): needed Sat, take out of the freezer on Fri evening
  Mince: use 250 g on Monday, freeze the rest at once. Never refreeze raw meat that has defrosted.

LEFTOVERS TO USE UP
- Half a tin of cannellini beans (Monday): use within 2 days, or freeze in a small bag.
- Half a tin of chopped tomatoes (Saturday): use within 2 days, or freeze it.
- Half the second head of broccoli (Thursday): swap it for the green beans on Friday.
- Feta, hummus and the second bag of spinach: keep chilled and use within the date on the pack.
- Spare bread, wraps and buns: freeze in a bag and take out what you need.
- Chilli (Mon), traybake (Tue), curry (Wed) and pork (Sun) each make a second portion; the recipes say where it goes.