Weekly meal plan and shopping list
2
🗓️ Weekly menu
Day⇅
Dinner⇅
Monday
🥘 Chickpea roast
Tuesday
🍝 Lentil tomato pasta
Wednesday
🥗 Couscous bowls
Thursday
🍚 Vegetable rice
Friday
🧀 Chickpea quesadillas
Saturday
🍽️ Your choice
Sunday
🍽️ Your choice
🛒 Shopping list
🛒 Have / bought⇅
Amount⇅
0
0
0
0
0
0
0 g
0 × 400 g
0 × 400 g
0 × 400 g
0 g
0 g
0 g
0
0 g
0 g
Olive oil
Cumin
Paprika
Salt and pepper
🍳 Five dinners
Quantities match your servings. Drain canned legumes; check allergies and substitutions.
Mon · Chickpea roast
Ingredient⇅
Amount⇅
Bell peppers
0
Courgettes
0
Onions
0
Carrots
0
Chickpea cans
0 × 400 g
Lemon
0
1.
Heat oven to 200°C conventional. Chop vegetables; drain chickpeas.2.
Toss with oil and paprika. Roast about 30 minutes until tender; turn halfway.3.
Serve with lemon.Turn the vegetables
15:00
Tue · Lentil tomato pasta
Ingredient⇅
Amount⇅
Onions
0
Chopped tomato cans
0 × 400 g
Lentil cans
0 × 400 g
Pasta
0 g
Spinach
0 g
1.
Soften chopped onion in oil. Add tomatoes and drained lentils.2.
Simmer 15 minutes. Cook pasta by packet directions.3.
Stir spinach into the sauce; combine with pasta.Simmer the sauce
15:00
Wed · Couscous bowls
Ingredient⇅
Amount⇅
Couscous
0 g
Chickpea cans
0 × 400 g
Cucumber
0
Bell peppers
0
Plain yogurt
0 g
Lemon
0
1.
Prepare couscous by packet directions. Drain chickpeas; dice cucumber and pepper.2.
Combine. Mix yogurt with lemon and spoon over.Thu · Vegetable rice
Ingredient⇅
Amount⇅
Rice
0 g
Courgettes
0
Carrots
0
Bell peppers
0
Spinach
0 g
1.
Cook rice by packet directions.2.
Chop courgette, carrots, and pepper; sauté in oil until tender.3.
Stir in spinach until wilted. Serve over rice.Fri · Chickpea quesadillas
Ingredient⇅
Amount⇅
Chickpea cans
0 × 400 g
Chopped tomato cans
0 × 400 g
Medium tortillas
0
Grated cheese
0 g
Plain yogurt
0 g
1.
Drain and mash chickpeas with cumin. Simmer tomatoes until thick.2.
Fill tortillas with chickpeas, a little sauce, and cheese.3.
Pan-toast until hot and golden. Serve remaining sauce and yogurt alongside.✅ This week
🥘 Chickpea roast
🍝 Lentil tomato pasta
🥗 Couscous bowls
🍚 Vegetable rice
🧀 Chickpea quesadillas
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❄️ Refrigerate perishables within 2 hours (1 hour above 32°C). Keep the fridge at 4°C or below; eat cooked leftovers within 3–4 days or freeze sooner. Follow stricter package guidance.