WEEKLY SHOPPING LIST: Meal Plan 2, Around the World All 21 recipes, one portion each (the meatballs and the roast chicken make 2). Tick off what you already have at home. MEAT AND FISH [ ] Lean beef mince (5% fat): 1 pack, 500 g (Mon 300 g (meatballs, 2 portions), Sat 150 g (kofta). 50 g spare) [ ] Lean beef steak (sirloin or rump): 150 g (Thu (bulgogi bowl)) [ ] Skinless chicken breast fillets: 3 fillets, about 450 g (Tue 1 (fajitas), Sun 2 (roast, 2 portions)) [ ] Cod fillet, skinless: 1 fillet, about 150 g (Fri (Basque-style cod)) FRUIT AND VEGETABLES [ ] Onions (brown): 4 (Mon 2 (soup, meatballs), Wed 3/4, Fri 1, Sat 1/4) [ ] Red onion: 1 small (Tue 3/4 (lunch, fajitas), Sat 1/4 (bulgur salad)) [ ] Spring onions: 1 bunch (3 needed) (Thu (fried rice 2, bulgogi bowl 1)) [ ] Garlic: 1 head (9 cloves) (Mon 3, Wed 1, Thu 2, Fri 1, Sat 1, Sun 1) [ ] Fresh root ginger: 1 small piece (2 cm) (Wed 1 cm (dal), Thu 1 cm (bulgogi)) [ ] Tomatoes: 8 (Tue 1, Wed 3, Fri 1, Sat 2, Sun 1) [ ] Red peppers: 3 (Tue 1 (fajitas), Fri 1 (cod), Sat 1/2 + 1/2 (menemen, bulgur salad)) [ ] Cucumber: 1 (Sat: 1/2 (salad), 1/4 (tzatziki), 1/4 (dinner salad)) [ ] Carrots: 2 (Mon (soup), Thu (bulgogi bowl)) [ ] Baby spinach: 1 bag, at least 130 g (Mon 40 g, Thu 50 g, Fri 40 g (or salad leaves)) [ ] Leek: 1 medium (Sun (soup)) [ ] Potatoes (waxy, such as baby or new): 1 bag, about 750 g (Fri 300 g, Sun 350 g) [ ] Green beans: 100 g (Sun (roast chicken)) [ ] Avocado: 1 small (Fri (toast). Buy it a few days ahead so it is ripe) [ ] Apple: 1 (Thu (overnight oats)) [ ] Lemons: 2 (Sat 1 (half each in salad and dinner), Sun 1) [ ] Lime: 1 (Tue (half in lunch, half in fajitas)) [ ] Fresh flat-leaf parsley: 1 bunch or pot (Sat (bulgur salad, kofta, salad)) [ ] Mixed berries: 1 small punnet, 80 g (or use frozen) (Mon (breakfast)) DAIRY AND EGGS [ ] Eggs: 1 box of 10 (10 needed: Tue 2, Wed 2, Thu 2, Fri 2, Sat 2) [ ] Plain Greek-style yoghurt: 1 pot, 500 g (Tue 40 g, Wed 150 g, Thu 50 g, Sat 80 g. About 180 g spare) [ ] Ricotta: 1 small tub, 250 g (Mon 60 g (breakfast). Most of the tub is spare) [ ] Semi-skimmed milk: 500 ml (Thu 100 ml, Sun 50 ml) BREAD AND BAKERY [ ] Wholemeal bread: 1 small loaf (10 slices: Mon, Wed, Fri, Sat and Sun, 2 each) [ ] Wholemeal tortilla wraps: 1 pack (Tue: 1 large (breakfast), 2 small (fajitas)) [ ] Wholemeal pitta bread: 1 pack (Sat (1 pitta). Freeze the rest) FROZEN [ ] Mango chunks: 1 small bag, 120 g or more (Wed (breakfast)) [ ] Sweetcorn: 1 small bag, 80 g or more (Tue (lunch)) [ ] Peas: 1 small bag, 60 g or more (Thu (fried rice)) TINS, JARS AND BOTTLES [ ] Chopped tomatoes (400 g tin): 2 tins (Mon 1 (meatballs), Fri half and Sat half (one tin)) [ ] Cannellini beans (400 g tin): 1 tin (Mon (soup)) [ ] Black beans (400 g tin): 1 tin (Tue 100 g (breakfast) and 140 g (lunch)) [ ] Baked beans, reduced sugar and salt (400 g tin): 1 tin (Sun 200 g (breakfast). The other half is spare) [ ] Reduced-salt soy sauce: 1 small bottle (Thu 2.5 tbsp) [ ] Honey: 1 small jar (Mon 1 tsp (optional), Thu 1 tsp) DRY GOODS [ ] Wholewheat spaghetti: 1 pack (Mon 75 g) [ ] Brown basmati rice: 1 bag (240 g: Tue 60 g, Wed 120 g (half for Thu lunch), Thu 60 g) [ ] Red split lentils: 1 small bag (Wed 60 g) [ ] Bulgur wheat: 1 small bag (Sat 60 g) [ ] Porridge oats: 1 bag (About 75 g: Mon 2 tbsp, Wed 1 tbsp, Thu 40 g) [ ] Walnut pieces: 1 small bag (Thu 15 g) [ ] Reduced-salt vegetable stock cubes: 1 small box (Mon half a cube, Sun half a cube) CUPBOARD CHECK (probably at home) [ ] Olive oil: about 29 tsp (10 tbsp, 145 ml) over the week [ ] Salt and black pepper: used in most recipes [ ] Ground cumin: 3.5 tsp (Tue, Wed, Sat) [ ] Smoked paprika: 3.5 tsp (Tue, Fri, Sat) [ ] Ground turmeric: 3/4 tsp (Wed). May be new [ ] Garam masala: 1 tsp (Wed). May be new [ ] Dried oregano: 1 tsp (Mon) [ ] Dried thyme: 1.5 tsp (Mon, Sun) [ ] Ground cinnamon: 1/4 tsp (Thu) [ ] Dried mint: 1/2 tsp (Sat). Optional EQUIPMENT [ ] A coarse grater (Mon, Thu, Fri, Sat) [ ] A microwave-safe bowl and a plate (Fri) [ ] A non-stick frying pan, about 18 cm, and a large frying pan with a lid (Tue, Fri, Sat) [ ] A baking tray and a grill (Fri, Sun) [ ] A jar or bowl with a lid for overnight oats (Wed night) [ ] A stick blender (Sun, optional, a masher works) [ ] 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 breast (1 fillet): needed Tue, take out of the freezer on Mon evening Beef steak: needed Thu, take out of the freezer on Wed evening Cod fillet: needed Fri, take out of the freezer on Thu evening Beef mince (150 g, frozen on Monday): needed Sat, take out of the freezer on Fri evening Chicken breast (2 fillets): needed Sun, take out of the freezer on Sat evening Mince: use 300 g on Monday (half goes in the freezer cooked), freeze 150 g raw at once for Saturday. Never refreeze raw meat that has defrosted. LEFTOVERS TO USE UP - Second portion of meatballs and sauce (Monday): already in the freezer, use within 3 months and defrost overnight in the fridge. - Ricotta (most of the tub): use by the date on the tub or within 3 days of opening. Good on toast or in scrambled eggs. - Greek yoghurt (about 180 g): use by the date on the pot, on fruit or as a topping for soups and curries. - Half a tin of baked beans (Sunday): keep in a covered container and eat within 2 days. - Second roast chicken fillet (Sunday): eat cold within 2 days in a sandwich or salad. - Spare bread, wraps and pitta: freeze in a bag and take out what you need.