WEEKLY SHOPPING LIST: Meal Plan 12, Cook Once, Eat Twice
All 21 recipes (every dinner makes 2 portions, and Sunday's pork makes 3; the next day's lunch uses the extra portion).
Tick off what you already have at home.

COOK ONCE, EAT TWICE PLANNER
  Mon: Beef and orzo pot (2 portions) -> Tue lunch: cold beef and orzo salad pot
  Tue: Lemon-garlic chicken tray (2 portions) -> Wed lunch: lemon chicken, potato and green bean soup
  Wed: Roast vegetable and butter bean tray (2 portions) -> Thu lunch: roast vegetable and butter bean soup
  Thu: Beef sloppy joes (2 portions) -> Fri lunch: sloppy joe quesadilla
  Fri: Salmon and sweet potato tray (2 portions) -> Sat lunch: salmon and sweet potato fishcakes
  Sat: Slow-cooked beef ragu (2 portions) -> Sun lunch: ragu baked potato
  Sun: Roast pork loin (3 portions) -> Mon and Tue lunches next week: cold pork wrap and pork and apple sandwich

MEAT AND FISH
[ ] Lean beef mince (5% fat): 2 packs of 250 g (500 g needed)  (Mon 250 g (orzo pot), Thu 250 g (sloppy joes))
[ ] Boneless, skinless chicken thighs: 4 thighs, about 400 g  (Tue (tray bake))
[ ] Salmon fillets: 2 fillets, about 130 g each, fresh or frozen  (Fri (tray, 2 portions))
[ ] Braising or stewing beef (chuck or shin): 300 g  (Sat (ragu, 2 portions))
[ ] Boneless pork loin joint: 600 g  (Sun (roast, 3 portions))

FRUIT AND VEGETABLES
[ ] Bananas: 2  (Tue (toast), Sun (French toast))
[ ] Lemons: 2  (Tue 1 (zest and juice) plus 1 tsp, Wed 1 tsp, Thu 2 tsp (soup 1, slaw 1), Fri 1 tbsp, Sat 1 tsp)
[ ] Onions: 4  (Mon 1, Wed 1 (small), Thu 1, Sat 1)
[ ] Garlic: 1 head (8 cloves needed)  (Mon 2, Tue 2, Thu 2, Sat 2)
[ ] Carrots: 3  (Thu 1 (slaw), Sat 1, Sun 1)
[ ] Parsnip: 1  (Sun (roast))
[ ] Baby new potatoes: 1 pack, 400 g or more  (Tue (tray bake, 2 portions))
[ ] Potatoes: 1 baking potato (250 g) and 1 medium (150 g)  (Sun lunch 250 g, Sun dinner 150 g)
[ ] Sweet potatoes: 2 medium (400 g)  (Fri (tray, 2 portions))
[ ] Courgettes: 2 (one large, one medium)  (Mon 1 (large, 200 g), Wed 1)
[ ] Red peppers: 2  (Wed 1, Thu 1)
[ ] Green beans: 1 bag, 400 g  (Tue 200 g, Fri 200 g)
[ ] Cherry tomatoes: 1 pack, 200 g  (Wed (tray))
[ ] Medium tomatoes: 4  (Mon 2 (breakfast, lunch), Thu 1, Sat 1)
[ ] Cucumber: 1 small (100 g needed)  (Mon 50 g, Tue 50 g)
[ ] Mushrooms: 1 small pack, at least 60 g  (Sat (omelette))
[ ] Baby spinach: 1 bag, at least 120 g  (Mon 20 g, Tue 20 g, Fri 20 g, Sat 40 g, Sun 20 g)

DAIRY AND EGGS
[ ] Eggs: 1 box of 10 (9 needed)  (Mon 2, Thu 2, Sat 3 (omelette 2, fishcakes 1), Sun 2)
[ ] Plain Greek-style yoghurt: 1 tub, 500 g (165 g needed)  (Wed 150 g, Thu 15 g (slaw). About 335 g spare)
[ ] Semi-skimmed milk: 1 pint (568 ml, 250 ml needed)  (Fri 200 ml, Sun 50 ml)
[ ] Strong Cheddar cheese: 1 small block, about 200 g (100 g needed)  (Mon 30 g, Fri 30 g, Sat 20 g, Sun 20 g)
[ ] Feta cheese: 1 pack (90 g needed)  (Mon 60 g (30 g dinner, 30 g Tuesday lunch), Wed 30 g)

BREAD AND BAKERY
[ ] Wholemeal bread: 1 loaf (10 slices needed)  (Tue 2, Wed 3 (lunch 1, dinner 2), Thu 3 (breakfast 2, lunch 1), Sun 2)
[ ] Wholemeal tortilla wraps: 2 (from a pack)  (Mon 1 (breakfast), Fri 1 (quesadilla))
[ ] Wholemeal pitta bread: 1 (from a pack)  (Mon (lunch))
[ ] Wholemeal bread roll: 1  (Thu (sloppy joe))

FROZEN
[ ] Mixed berries: 1 small bag, at least 160 g  (Wed 80 g, Fri 80 g)
[ ] Peas: 1 small bag, at least 80 g  (Sun (roast pork))

TINS, JARS AND BOTTLES
[ ] Chopped tomatoes (400 g tin): 2 tins  (Mon (orzo pot), Sat (ragu))
[ ] Butter beans (400 g tin): 1 tin  (Wed (tray, 2 portions))
[ ] Peanut butter, 100% peanuts: 1 small jar (15 g needed)  (Tue (toast))

DRY GOODS
[ ] Orzo pasta: 1 small pack (150 g needed)  (Mon (orzo pot, 2 portions))
[ ] Dried wholewheat tagliatelle: 1 small pack (75 g needed)  (Sat (ragu))
[ ] Porridge oats: 1 bag (90 g needed)  (Wed 30 g, Fri 40 g, Sat 20 g (fishcakes))
[ ] Reduced-salt beef stock cubes: 1 small box (1½ cubes needed)  (Mon 1, Sat ½)
[ ] Reduced-salt chicken stock cubes: 1 small box (½ cube needed)  (Wed (soup))
[ ] Reduced-salt vegetable stock cubes: 1 small box (½ cube needed)  (Thu (soup))

CUPBOARD CHECK (probably at home)
[ ] Olive oil: about 18 tsp (6 tbsp, 90 ml) over the week
[ ] Tomato purée: 4 tbsp (Mon, Thu, Sat)
[ ] Honey: 3 tsp (Wed optional, Thu, Sun)
[ ] Mustard: 3 tsp (Mon, Thu, Sun)
[ ] Salt and black pepper: used in most recipes
[ ] Dried oregano: 3 tsp (Mon, Tue, Sat)
[ ] Smoked paprika: 3 tsp (Wed, Thu, Fri)
[ ] Dried thyme: 1 tsp (Sun)
[ ] Ground cinnamon: ½ tsp and a pinch (Tue, Sun)

EQUIPMENT
[ ] A large baking tray (Tue, Wed, Fri) and a roasting tin (Sun)
[ ] A large, deep frying pan or wide saucepan with a lid (Mon) and a large, heavy pot with a lid (Sat)
[ ] A non-stick frying pan, about 20 cm (most breakfasts, Thu, Fri, Sat)
[ ] A medium saucepan (Wed, Thu, Fri, Sun)
[ ] A microwave and a microwave-safe plate (Sun)
[ ] A stick blender (Thu soup, optional)
[ ] A meat thermometer (optional but useful for the pork)
[ ] Containers with lids for the leftovers: 1 for each of the 7 dinners (2 for Sunday's pork). Label them with the day.

PREP-AHEAD SCHEDULE (weekday dinners)
  Mon: prep ahead: Chop the onion, garlic and courgette (5 minutes). At dinner: Brown the mince, add the vegetables, tomatoes and stock, cook the orzo in it for 10 to 12 minutes
  Tue: prep ahead: Marinate the chicken (bottom shelf), chop the potatoes and beans (10 minutes). At dinner: Oven on 220°C, roast the chicken and potatoes, add the beans for the last 10 to 12 minutes
  Wed: prep ahead: Chop the vegetables, drain the beans (10 minutes). At dinner: Oven on 220°C, roast everything on one tray for 25 to 30 minutes
  Thu: prep ahead: Chop the onion, pepper and garlic (5 minutes). At dinner: Brown the mince, add the vegetables and sauce, simmer 8 to 10 minutes, make the slaw
  Fri: prep ahead: Chop the sweet potato and beans, salmon on the bottom shelf (10 minutes). At dinner: Oven on 220°C, roast the sweet potato 15 minutes, add the salmon and beans for 10 to 12 minutes

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 thighs: take out Mon evening
  Thu: Beef mince for Thursday (freeze on buying): take out Wed evening
  Fri: Salmon fillets: take out Thu evening
  Sat: Braising beef: take out Fri evening
  Sun: Pork loin joint (18 hours or more): take out Fri evening

LEFTOVERS
  - Sunday's pork: 2 portions in the fridge for cold lunches on Monday and Tuesday at the start of next week (a pork wrap and a pork and apple sandwich). Throw away any left on Wednesday.
  - Spare yoghurt (about 335 g): on porridge or fruit, or in a dressing. Spare Cheddar (about 100 g): on toast or a jacket potato. Spare feta: in a salad within 5 days.
  - Spare eggs (1): a boiled egg for lunch. Spare spinach, green beans and mushrooms: use them in an omelette or soup within 2 days, or freeze them.
  - Spare orzo, tagliatelle and oats: keep them in the cupboard for next time. Spare bread and wraps: freeze the rest of the loaf in slices, and freeze the wraps in a freezer bag.