WEEKLY SHOPPING LIST: Meal Plan 10, High Protein
All 21 recipes, one portion each (Saturday's soup makes 2 portions, and Sunday's beef makes 4).
Tick off what you already have at home.

MEAT AND FISH
[ ] Lean beef mince (5% fat): 1 pack, 250 g  (Mon 125 g (stuffed peppers), Thu 125 g (meatloaves))
[ ] Chicken breast: 3 fillets, about 400 g  (Tue 150 g (satay), Sat 250 g (soup))
[ ] Lean sirloin or rump steak: 1 steak, about 150 g  (Sat (stroganoff))
[ ] Beef topside joint: 800 g  (Sun (roast, 4 portions))
[ ] Salmon fillet: 1 fillet, about 130 g, fresh or frozen  (Fri (glazed salmon))
[ ] Smoked salmon trimmings: 1 pack, 100 g  (Thu 40 g (eggs), Sun 60 g (omelette))
[ ] Cooked chicken breast slices: 1 small pack, 80 g or more  (Fri (sandwich))

FRUIT AND VEGETABLES
[ ] Bananas: 2  (Mon (yoghurt bowl), Fri (pancakes))
[ ] Lemon: 1  (Tue 1 tsp (lunch) and 1 tbsp (dinner), Wed 1 tsp, Thu a squeeze, Fri 1 tsp)
[ ] Large red or yellow pepper: 1  (Mon (stuffed peppers))
[ ] Broccoli: 2 medium heads (400 g of florets needed)  (Mon 150 g, Tue 150 g, Sun 100 g)
[ ] Green beans: 1 small bag, 100 g  (Fri (with the salmon))
[ ] Courgette: 1  (Wed (traybake))
[ ] Small onions: 5  (Mon 1, Wed 1, Thu 1, Sat 2 (soup, stroganoff))
[ ] Garlic: 1 head (7 cloves needed)  (Mon 1, Tue 1, Sat 3 (soup 2, stroganoff 1), Sun 2)
[ ] Carrots: 2  (Sat 1 (soup), Sun 1 (roast))
[ ] Parsnip: 1  (Sun (roast))
[ ] Baking potato: 1 large, about 250 g  (Thu (jacket potato))
[ ] Potato: 1 medium, about 150 g  (Sun (roast))
[ ] Sweet potato: 1 medium, about 200 g  (Thu (mash))
[ ] Cucumber: 1 small, about 150 g (110 g needed)  (Tue 30 g, Wed 50 g, Thu 30 g)
[ ] Medium tomatoes: 2  (Wed 1 (large, lunch), Fri 1 (sandwich))
[ ] Cherry tomatoes: 1 small pack, 100 g  (Wed (traybake))
[ ] Mushrooms: 1 pack, 250 g (210 g needed)  (Sat 150 g (stroganoff), Sun 60 g (omelette))
[ ] Baby spinach: 1 bag, at least 100 g  (Mon 20 g, Sat 60 g (soup), Sun 20 g (omelette))

DAIRY AND EGGS
[ ] Eggs: 1 box of 18 (16 needed)  (Mon 2, Tue 2, Wed 2, Thu 3 (2 breakfast, 1 meatloaves), Fri 2, Sat 2, Sun 3)
[ ] Plain Greek-style yoghurt: 1 tub, 500 g (about 465 g needed)  (Mon 200 g, Tue 15 g, Wed 15 g, Fri 100 g (pancakes) and 1 tsp, Sat 130 g (100 g breakfast, 30 g stroganoff))
[ ] Cottage cheese: 1 tub, 300 g  (Mon 100 g, Tue 100 g, Thu 100 g)
[ ] Strong Cheddar cheese: 1 small block, about 200 g (90 g needed)  (Mon 30 g, Wed 30 g, Fri 30 g. About 110 g spare)
[ ] Feta cheese: 1 small pack, about 100 g (40 g needed)  (Wed (edamame salad). About 60 g spare)
[ ] Halloumi: 1 block, 225 g (75 g needed)  (Wed (traybake). Freeze the rest in 75 g portions)
[ ] Semi-skimmed milk: 1 small carton or pint (30 ml needed)  (Thu 15 ml (mash), Sat 15 ml (eggy bread))

BREAD AND BAKERY
[ ] Wholemeal bread: 1 loaf (12 slices needed)  (Tue 2, Wed 2, Thu 2, Fri 2, Sat 3 (breakfast 2, soup 1), Sun 1)
[ ] Wholemeal tortilla wrap: 1 (from a pack)  (Mon (lunch))
[ ] Wholemeal pitta bread: 1 (from a pack)  (Wed (lunch))

FROZEN
[ ] Shelled edamame beans: 1 bag (180 g needed)  (Wed 100 g (salad), Fri 80 g (rice))
[ ] Mixed berries: 1 bag, at least 160 g  (Tue 80 g (pancakes), Sat 80 g (eggy bread))
[ ] Peas: 1 bag, at least 160 g  (Thu 80 g (mash), Sat 80 g (stroganoff))

TINS, JARS AND BOTTLES
[ ] Pink or red salmon: 1 small tin (about 100 g drained)  (Tue (sandwich))
[ ] Tuna in spring water: 1 small tin (about 100 g drained)  (Thu (jacket potato))
[ ] Chickpeas (400 g tin): 1 tin  (Wed (traybake))
[ ] Cannellini beans (400 g tin): 1 tin  (Sat (soup))
[ ] Peanut butter, 100% peanuts: 1 small jar (30 g needed)  (Mon 1 tbsp, Tue 1 tbsp)

DRY GOODS
[ ] Porridge oats: 1 bag (110 g needed)  (Mon 30 g, Tue 30 g, Thu 20 g, Fri 30 g)
[ ] Basmati rice: 1 small bag (180 g needed)  (Tue 60 g, Fri 60 g, Sat 60 g)
[ ] Reduced-salt chicken stock cubes: 1 small box (1 cube needed)  (Sat (soup))
[ ] Reduced-salt beef stock cubes: 1 small box (1 cube needed)  (Sat ½ (stroganoff), Sun ½ (gravy))

CUPBOARD CHECK (probably at home)
[ ] Olive oil: about 16 tsp (5 tbsp, 80 ml) over the week
[ ] Tomato purée: about 3 tbsp and 1 tsp (Mon, Thu, Sat)
[ ] Reduced-salt soy sauce: 2 tbsp (Tue, Fri)
[ ] Honey: 2 tsp (Tue, Fri)
[ ] Salt and black pepper: used in most recipes
[ ] Smoked paprika: 3 tsp (Mon, Wed, Sat)
[ ] Dried thyme: 2 tsp (Thu, Sat, Sun)
[ ] Ground cinnamon: 1 tsp (Tue, Sat)
[ ] Ground ginger: ½ tsp (Fri)

EQUIPMENT
[ ] A baking tray, a baking tray lined with baking paper, and a roasting tin with foil (Mon, Tue, Wed, Thu, Fri, Sun)
[ ] A non-stick frying pan, about 20 cm (most breakfasts, Sat dinner)
[ ] A medium saucepan with a lid (Mon to Sun) and a large saucepan (Sat)
[ ] A microwave and a microwave-safe plate (Tue, Thu, Sat)
[ ] A stick blender (optional, Fri pancakes)
[ ] A meat thermometer (optional but useful for the meatloaves and the roast)
[ ] Three lidded freezer containers for the beef (Sun)

PREP-AHEAD SCHEDULE (weekday dinners)
  Mon: prep ahead: Deseed the pepper, chop the onion and garlic, cut the broccoli (10 minutes). At dinner: Oven on 200°C, bake the peppers, make the filling, fill and bake 12 to 15 minutes
  Tue: prep ahead: Mix the satay sauce, cube the chicken (bottom shelf), cut the broccoli (10 minutes). At dinner: Oven on 200°C, roast the chicken and broccoli 18 to 20 minutes, boil the rice
  Wed: prep ahead: Drain the chickpeas, chop the vegetables (10 minutes). At dinner: Oven on 220°C, roast the vegetables 10 minutes, add the halloumi for 8 to 10 minutes
  Thu: prep ahead: Shape the meatloaves (bottom shelf), peel and cube the sweet potato (10 minutes). At dinner: Oven on 200°C, glaze and bake 22 to 25 minutes, boil and mash the sweet potato
  Fri: prep ahead: Glaze the salmon (bottom shelf), mix the clean glaze (5 minutes). At dinner: Oven on 200°C, bake the salmon 10 to 12 minutes, boil the rice and edamame, steam the beans

IF YOU SHOP ONCE: freeze raw meat and fish on the day you buy it, and defrost it in the fridge the evening before.
  Mon: Beef mince for Monday (freeze on buying): take out Sun evening
  Tue: Chicken breast for Tuesday: take out Mon evening
  Thu: Beef mince for Thursday (freeze on buying): take out Wed evening
  Fri: Salmon fillet: take out Thu evening
  Sat: Chicken breast for the soup: take out Fri evening
  Sat: Sirloin steak: take out Fri evening
  Sun: Beef topside joint (24 hours or more): take out Fri evening

LEFTOVERS
  - Sunday's beef: 1 portion in the fridge for a roast beef sandwich within 2 days, and 2 portions in the freezer.
  - Saturday's soup: the second portion is Sunday's lunch, so there is no waste.
  - Halloumi and feta: freeze the spare halloumi in 75 g portions. Use the spare feta in a salad or an omelette within 5 days.
  - Spare Cheddar and yoghurt (about 110 g of cheese, 40 g of yoghurt): cheese on toast or a jacket potato, and yoghurt on porridge or fruit.
  - Spare eggs (2): a boiled egg for lunch or an omelette. Spare edamame: keeps in the freezer, and is good in soups and rice.
  - Spare spinach, broccoli and bread: use the spinach in an omelette or soup within 2 days (or freeze it), steam any broccoli, and freeze the rest of the loaf in slices.