SHOPPING LIST: Fish and Sweetcorn Chowder with Toast (1 portion, reheated from the freezer)
Meal Plan 7, Friday dinner (quick, from the freezer, fish)

[ ] 1 portion of fish and sweetcorn chowder from the freezer (one quarter of Sunday's batch, in chapter 7)
[ ] Semi-skimmed milk (50 ml)
[ ] Wholemeal bread (2 slices)
[ ] Black pepper

Cupboard check: milk and pepper are probably already at home.
Night before: put the frozen portion in a covered container in the fridge to defrost (about 8 hours).
Safety: fish dishes should be frozen for no more than 2 months. Reheat it until it is steaming hot all the way through, reheat it only once, and do not refreeze it after defrosting.