Plan a week of meals
A flexible way to cook without starting from scratch every night.
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Guides
Essential steps
- 01
Choose three main dishes, not seven; allow for leftovers and one flexible evening.
- 02
Group shared ingredients on one list: onions, tomatoes, herbs and grains.
- 03
Make one base ahead, such as cooked rice, roasted vegetables or tomato sauce.
- 04
Refrigerate prepared food and follow storage times appropriate to its ingredients.
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Practical advice
Prep components, not seven identical meals
Choose shared components: tomato sauce for pasta and shakshuka, cooked chickpeas for curry and hummus. Keep finishes separate: basil at serving, eggs cooked last and toast before topping.
A realistic plan
Check cupboards and fridge, choose three recipes and add up shared ingredients. Start resting dishes earlier. For longer planning, use suitable freezing rather than assuming a whole week of cooked food keeps in the fridge.