WEEKLY SHOPPING LIST: Meal Plan 11, One-Pan Week
All 21 recipes, one portion each (Saturday's soup and curry make 2 portions each, and Sunday's gammon makes 4).
Tick off what you already have at home.

MEAT AND FISH
[ ] Lean beef mince (5% fat): 1 pack, 125 g or a 250 g pack  (Mon (pasta))
[ ] Boneless, skinless chicken thighs: 2 thighs, about 200 g  (Tue (tray bake))
[ ] Lean sirloin or rump steak: 1 steak, about 125 g  (Thu (shawarma tray))
[ ] Braising or stewing beef (chuck or shin): 300 g  (Sat (curry, 2 portions))
[ ] Undyed smoked haddock fillet: 1 fillet, about 150 g, fresh or frozen  (Fri (kedgeree))
[ ] Unsmoked gammon joint, boneless: 800 g  (Sun (roast, 4 portions))
[ ] Lean cooked ham: 1 small pack (2 slices needed)  (Tue (toastie))

FRUIT AND VEGETABLES
[ ] Bananas: 3  (Mon (oats), Wed (porridge), Sun (baked oats))
[ ] Eating apples: 2  (Thu (yoghurt bowl), Sun (roast))
[ ] Lemon: 1  (Wed 1 tsp, Thu 1 tsp, Fri 1 tsp, Sat 1 tbsp)
[ ] Onions: 6 (small to medium)  (Mon 1, Tue 1, Thu 1, Fri 1, Sat 1 (soup) and 1 (curry))
[ ] Garlic: 1 head (4 cloves needed)  (Mon 1, Wed 1, Thu 1, Sat 1)
[ ] Carrots: 2  (Mon 1 (noodle bowl), Sun 1 (roast))
[ ] Parsnip: 1  (Sun (roast))
[ ] Baby new potatoes: 1 small pack, 250 g (200 g needed)  (Tue (tray bake))
[ ] Potatoes: 1 bag, 1 kg (550 g needed)  (Sat 400 g (curry), Sun 150 g (roast))
[ ] Cauliflower: 1 small head (200 g of florets needed)  (Tue (tray bake))
[ ] Courgette: 1  (Wed (gnocchi))
[ ] Cherry tomatoes: 1 pack, 150 g  (Wed (gnocchi))
[ ] Medium tomatoes: 5  (Tue 1, Wed 1, Thu 1 (small), Sat 2)
[ ] Cucumber: 1 small (50 g needed)  (Thu (pitta). Spare cucumber for salads)
[ ] Red peppers: 3  (Thu 1, Sat 2 (soup))
[ ] Mushrooms: 1 small pack, at least 80 g  (Sat (baked eggs))
[ ] Baby spinach: 1 bag, at least 140 g  (Mon 40 g, Tue 20 g, Fri 20 g, Sat 60 g)

DAIRY AND EGGS
[ ] Eggs: 1 box of 10 (8 needed)  (Mon 1, Tue 2, Thu 1, Fri 1, Sat 2, Sun 1)
[ ] Plain Greek-style yoghurt: 1 tub, 500 g (305 g needed)  (Mon 50 g, Tue 60 g, Thu 195 g (breakfast 150, dinner 45))
[ ] Semi-skimmed milk: 1 pint (568 ml, 435 ml needed)  (Mon 120 ml, Tue 15 ml, Wed 200 ml, Sun 100 ml)
[ ] Strong Cheddar cheese: 1 small block, about 200 g (115 g needed)  (Mon 20 g, Tue 45 g (breakfast 20, lunch 25), Fri 50 g (breakfast 20, lunch 30). About 85 g spare)
[ ] Light mozzarella: 1 ball, 125 g  (Wed (gnocchi))
[ ] Houmous: 1 small tub (40 g needed)  (Thu (pitta))

BREAD AND BAKERY
[ ] Wholemeal bread: 1 loaf (8 slices needed)  (Tue 3, Fri 2, Sat 2 (breakfast 1, soup 1), Sun 1)
[ ] Wholemeal tortilla wraps: 1 (from a pack)  (Fri (quesadilla))
[ ] Wholemeal pitta bread: 2 (from a pack)  (Thu 2 (lunch, dinner))

FROZEN
[ ] Peas: 1 bag, at least 160 g  (Mon 80 g, Fri 80 g)
[ ] Sweetcorn: 1 bag, at least 120 g  (Wed 60 g (couscous), Fri 60 g (quesadilla))
[ ] Blueberries: 1 small bag, at least 80 g  (Sun (baked oats))

TINS, JARS AND BOTTLES
[ ] Chopped tomatoes (400 g tin): 2 tins  (Mon (pasta), Sat (soup))
[ ] Reduced-fat coconut milk (400 ml tin): 1 tin  (Sat (curry))
[ ] Tuna in spring water (small tin): 1 tin, about 100 g drained  (Wed (couscous))
[ ] Baked beans, reduced sugar and salt: 1 small tin, 200 g  (Fri (breakfast))
[ ] Massaman curry paste (or Thai red curry paste): 1 small jar (2 tbsp needed)  (Sat (curry))
[ ] Peanut butter, 100% peanuts: 1 small jar (15 g needed)  (Wed (porridge))

DRY GOODS
[ ] Porridge oats: 1 bag (150 g needed)  (Mon 40 g, Wed 40 g, Thu 30 g, Sun 40 g)
[ ] Dried wholewheat penne or fusilli: 1 small pack (75 g needed)  (Mon (pasta))
[ ] Dried egg noodles: 1 nest, about 60 g  (Mon (noodle bowl))
[ ] Couscous: 1 small pack (60 g needed)  (Wed (couscous bowl))
[ ] Basmati rice: 1 small bag (60 g needed)  (Fri (kedgeree))
[ ] Potato gnocchi, shelf-stable: 1 pack, 500 g (250 g needed)  (Wed (tray bake). Freeze or keep the rest)
[ ] Walnut pieces: 1 small bag (10 g needed)  (Thu (yoghurt bowl))
[ ] Unsweetened cocoa powder: 1 small tub (1 tbsp needed)  (Mon (overnight oats))
[ ] Reduced-salt vegetable stock cubes: 1 small box (1 cube needed)  (Mon ½, Sat ½)

CUPBOARD CHECK (probably at home)
[ ] Olive oil: about 13 tsp (4 tbsp, 65 ml) over the week
[ ] Reduced-salt soy sauce: 1 tbsp (Mon)
[ ] Honey: 4 tsp (Mon 1 tsp, Sun 1 tbsp)
[ ] Mustard: 1 tsp (Sun)
[ ] Salt and black pepper: used in most recipes
[ ] Mild curry powder: 4 tsp (Tue, Fri)
[ ] Dried oregano: 2 tsp (Mon, Wed)
[ ] Smoked paprika: 2 tsp (Thu, Sat)
[ ] Ground cumin: 1 tsp (Thu)
[ ] Ground cinnamon: 1½ tsp (Thu, Sun)

EQUIPMENT
[ ] A large baking tray (Tue, Wed, Thu) and a roasting tin with foil (Sun)
[ ] A deep frying pan with a lid, or a wide saucepan with a lid (Mon, Fri)
[ ] A medium saucepan (Mon, Thu, Sat, Sun) and a large, heavy pot with a lid (Sat)
[ ] A non-stick frying pan (Tue, Fri)
[ ] A small ovenproof dish, about 18 cm (Sat), and an ovenproof bowl or large ramekin (Sun)
[ ] A large microwave-safe mug (Tue), a bowl (Wed), and a jar or lidded container (Mon)
[ ] A stick blender (Sat, optional)
[ ] A meat thermometer (optional but useful for the gammon)
[ ] Four lidded containers for freezing: one for Saturday's curry and three for Sunday's gammon

PREP-AHEAD SCHEDULE (weekday dinners)
  Mon: prep ahead: Chop the onion and garlic (5 minutes). At dinner: Brown the mince, add the tomatoes, water and pasta, simmer 12 to 14 minutes, stir in the spinach
  Tue: prep ahead: Marinate the chicken (bottom shelf), chop the vegetables (10 minutes). At dinner: Oven on 220°C, roast everything on one tray for 30 to 35 minutes
  Wed: prep ahead: Chop the courgette and garlic (5 minutes). At dinner: Oven on 220°C, roast the gnocchi and vegetables 18 to 20 minutes, add the mozzarella for 3 minutes
  Thu: prep ahead: Marinate the beef (bottom shelf), chop the vegetables, make the garlic yoghurt (10 minutes). At dinner: Oven on 220°C, roast the vegetables 8 minutes, add the beef for 8 to 10 minutes
  Fri: prep ahead: Chop the onion (5 minutes). At dinner: Cook the onion and rice, add the haddock and peas, bake the egg on top

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 (freeze on buying): take out Sun evening
  Tue: Chicken thighs: take out Mon evening
  Thu: Sirloin steak: take out Wed evening
  Fri: Smoked haddock: take out Thu evening
  Sat: Braising beef: take out Fri evening
  Sun: Gammon joint (24 hours or more): take out Fri evening

LEFTOVERS
  - Sunday's gammon: 1 portion in the fridge for a gammon 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. Saturday's curry: the second portion goes in the freezer.
  - Spare gnocchi (about 250 g): freeze it in a freezer bag, and roast it straight from frozen with 5 extra minutes in the oven.
  - Spare Cheddar (about 85 g), yoghurt (about 195 g) and eggs (2): cheese on toast or a jacket potato, yoghurt on porridge or fruit, and eggs in an omelette.
  - Spare ham, spinach and cucumber: ham in a sandwich within 2 days, spinach in an omelette or soup (or freeze it), and cucumber in a salad.
  - Spare bread: freeze the rest of the loaf in slices. Curry paste: keeps for weeks in the fridge, and is good in a stir-fry.