SHOPPING LIST: Fish and Sweetcorn Chowder (batch of 4 portions: 1 for today, 3 for the freezer)
Meal Plan 7, Sunday lunch (batch, fish)

[ ] 500 g skinless white fish fillets (cod, haddock or pollock), fresh or frozen
[ ] 2 medium leeks (about 300 g once trimmed)
[ ] 1 onion
[ ] 1 tin cannellini beans (400 g)
[ ] 300 g frozen sweetcorn
[ ] Reduced-salt vegetable stock cubes (you need 1 cube)
[ ] Semi-skimmed milk (50 ml, for today's bowl only)
[ ] Wholemeal bread (2 slices, for today's bowl)
[ ] Olive oil (2 tsp)
[ ] Black pepper

Cupboard check: stock cubes, milk, olive oil and pepper are probably already at home.
Equipment: a large pan, a stick blender (or a masher), 3 freezer bags or shallow containers, and a permanent marker.
Fish tip: buy fresh fish on the day or the day before. Frozen fillets can be defrosted in the fridge overnight (do this on Saturday evening).
Freezing: cool within an hour, freeze within 2 hours, use within 2 months. Freeze it without the milk.