This week’s meal plan is a proper cosy-winter line-up! We are getting out the slow cooker for a brand new favourite recipe of mine, beef and broccoli. And because we always need a dessert in winter, a classic Aussie favourite, golden syrup dumplings. Enjoy!
Week of 03–09 August
This week’s menu
Find below your five dinners for the week plus an optional bonus. Under that is your shopping list to print or tick off as you go, then a prep-ahead plan and a few notes to make sure you use up every ingredient. Everything is dairy free, with the gluten free swaps and allergens flagged.
Monday
Slow Cooker Beef and Broccoli
Serve with: steamed rice, with sesame seeds and spring onion on top.
Make it GF: use tamari in place of soy sauce.
Tuesday
Sausage and Spinach Orecchiette
Serve with: a simple green salad.
Make it GF: use gluten-free pasta and check the sausages are GF.
Wednesday
Healthy Honey Garlic Chicken Stir Fry
Serve with: steamed rice or noodles.
Make it GF: use tamari in place of soy sauce.
Thursday
Healthy Salmon Patties
Serve with: a crisp salad or slaw.
Good to know: naturally gluten free (uses almond meal).
Heads up: contains almond meal, so this one isn’t nut-free. Double the batch to feed four.
Friday
Turmeric Sweet Potato Soup
Serve with: warm no-knead bread.
Good to know: naturally gluten free and vegan.
Bake a loaf: start a batch of no-knead bread the night before for dunking.
Bonus
Golden Syrup Dumplings
For: dairy free custard or vanilla ice cream.
Make it GF: use a gluten-free self-raising flour.
Shopping list
Download printable PDFBuilt for the quantities on each card (dinners serve 2–6; the bonus serves 6).
Fresh produce
- Baby corn 200 g
- Baby spinach 60 g
- Broccoli 450 g + 1 cup
- Brown onion 1
- Carrots 1 medium
- Fresh ginger several recipes
- Fresh herbs (parsley/dill/chives) 1-2 tbsp
- Garlic several recipes
- Lemon 1-2 tbsp
- Mushrooms
- Red capsicum
- Spring onions
- Sweet potato 500 g
Meat & seafood
- Canned pink salmon 415 g can
- Chicken breast 500 g
- Chuck steak 800 g
- Pork or beef sausages 4
Fridge & freezer
- Dairy free Greek yoghurt
- Dairy free butter 30 g + 45 g
- Dairy free milk
- Egg 1
- Frozen peas
Pantry & sauces
- Almond meal
- Beef stock 310 ml
- Coconut milk
- Orecchiette 400 g
- White rice
Check your pantry staples
- Bay leaf
- Brown sugar
- Chilli flakes
- Coconut oil
- Cooking oil
- Cornflour/cornstarch
- Dark soy sauce
- Dried mixed herbs
- Garlic powder
- Golden syrup
- Honey
- Olive oil
- Paprika
- Rice wine vinegar
- Salt
- Salt and pepper
- Self-raising flour
- Sesame oil
- Sesame seeds
- Soy sauce
- Turmeric
Nothing goes to waste
A handful of ingredients stretch across more than one meal. Buy once, use it up:
- Broccoli → one head covers the slow cooker beef and the honey garlic chicken stir fry.
- Ginger & garlic → run right through the beef, the chicken and the soup.
- Coconut milk → a splash in the soup, and the rest of the tin keeps for next week.
- Rice → cook one big batch for the beef and to stretch any leftovers.
Your prep plan
- Brown-and-bag the sausage mix for the orecchiette on Sunday, and cook a big batch of rice for the week.
- Chop the stir fry veg — broccoli, carrot and capsicum — and keep them together in one container.
- Bake a loaf of no-knead bread for the soup — start the dough the night before, it’s hands-off.
- Salmon patties (15 min) and the stir fry (30 min) are your quick nights when you’re short on time.
Happy cooking, Sally x
Made this recipe? Leave a review!