SHOPPING LIST: Gyudon-Style Beef and Onion Rice Bowl (1 portion)
Meal Plan 5, Thursday dinner (quick, prepare ahead, beef)

[ ] 150 g lean beef steak (sirloin or rump), or ready-sliced stir-fry strips
[ ] 1 large onion
[ ] 1 head of garlic (you need 1 clove)
[ ] 1 spring onion (from the bunch bought for breakfast)
[ ] 60 g long-grain white rice (basmati)
[ ] Reduced-salt soy sauce (1 1/2 tbsp)
[ ] Honey (1 tsp)
[ ] Black pepper

Cupboard check: garlic, rice, soy sauce, honey and pepper are probably already at home.
Prep ahead: slice the beef (bottom shelf of the fridge, cook within 8 hours), and put the onion, garlic and sauce in the pan, covered, in the fridge.
Beef tip: if frozen, defrost it in the fridge overnight, and slice it the same day. Partly frozen beef slices more thinly.