SHOPPING LIST: Lemon and Garlic Chicken and Vegetable Parcels with Couscous (1 portion)
Meal Plan 4, Tuesday dinner (quick, prepare ahead, chicken)

[ ] 1 skinless chicken breast fillet (about 150 g), fresh or frozen
[ ] 150 g broccoli: the other half of Monday's head
[ ] 1 carrot
[ ] 1 lemon
[ ] 1 head of garlic (you need 1 clove)
[ ] 60 g couscous
[ ] Reduced-salt vegetable stock cubes (you need half a cube)
[ ] Dried oregano (1/2 tsp)
[ ] Olive oil (1 tsp)
[ ] Foil
[ ] Salt
[ ] Black pepper

Cupboard check: garlic, stock cubes, oregano, olive oil, foil, salt and pepper are probably already at home.
Prep ahead: assemble and seal the parcel (bottom shelf of the fridge, cook within 8 hours).
Chicken tip: if frozen, defrost it in the fridge from Monday evening.