SHOPPING LIST: Sticky Soy Beef and Broccoli Tray Bake with Rice (1 portion)
Meal Plan 4, Monday dinner (quick, prepare ahead, beef)

[ ] 150 g lean beef steak (sirloin or rump), or ready-sliced stir-fry strips
[ ] 1 head of broccoli (you need about half, 150 g)
[ ] 60 g long-grain white rice (basmati)
[ ] Reduced-salt soy sauce (1 tbsp)
[ ] Honey (1 tsp)
[ ] 1 head of garlic (you need 1 clove)
[ ] Olive oil (2 tsp)
[ ] Black pepper
[ ] Foil or baking paper, for the tray

Cupboard check: soy sauce, honey, garlic, olive oil and pepper are probably already at home.
Prep ahead: slice and marinate the beef (bottom shelf of the fridge, cook within 8 hours) and cut the broccoli.
Beef tip: if frozen, defrost it in the fridge overnight, and slice it the same day.
Leftovers: half a head of broccoli. Keep it in the fridge, because tomorrow's chicken parcels use it.