This week begins our slow move towards spring. We still have a few cosy winter favourites, along with the best high protein steak rice bowl. Enjoy those late season winter strawberries in a smoothie as the days start to get a little warmer. Enjoy!
Week of 17-23 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
Steak Rice Bowls with Chimichurri
Serve with: extra chimichurri over the top.
Good to know: naturally gluten free.
Tuesday
Slow Cooker Honey Mustard Chicken
Serve with: mash, rice or roasted potatoes.
Good to know: check the mustards and stock are GF.
Thursday
Air Fryer Pork Chops
Serve with: mash and greens, or a crisp salad.
Good to know: naturally gluten free.
Friday
Chickpea and Lentil Curry
Serve with: steamed rice or warm flatbread.
Good to know: naturally gluten free and vegan.
Bonus
Strawberry Banana Protein Smoothie
For: a busy-morning breakfast on the go.
Good to know: naturally gluten free and vegan.
Shopping list
Download printable PDFBuilt for the quantities on each card (dinners serve 2–6; the bonus serves 1).
Fresh produce
- Avocado
- Baby spinach 2 cups
- Brown onion 1 + 1 medium
- Carrots 2 small
- Coriander
- Corn kernels
- Fresh ginger 1 tbsp
- Fresh parsley
- Garlic several recipes
- Green capsicum 1
- Lime
- Red chilli 1
- Strawberries
Meat & seafood
- Chicken thighs 1 kg
- Pork chops 2
- Salmon fillets 2 x 100 g
- Steak 400 g
Fridge & freezer
- Banana 1
- Dairy free milk
- Frozen peas 1 cup
- Oat milk 1½ cups
Pantry & sauces
- Black beans
- Brown lentils 400 g can
- Chicken stock
- Chickpeas 400 g can
- Coconut milk 400 ml can
- Curry powder 1 tbsp
- Diced tomatoes 400 g can
- Dijon mustard 1 tbsp
- Ground flaxseed 1 tbsp
- Protein powder 1 scoop
- Tagliatelle 250 g
- Vegetable stock 2½ cups + 1 cup
- White rice
- Wholegrain mustard 2 tbsp
Check your pantry staples
- Cornflour/cornstarch
- Dried oregano
- Garlic powder
- Ground chilli
- Ground cumin
- Honey
- Mustard powder
- Olive oil
- Red wine vinegar
- Salt and pepper
- Vanilla extract
Nothing goes to waste
A handful of ingredients stretch across more than one meal. Buy once, use it up:
- Rice → cook one big pot for the steak bowls, honey mustard chicken and the chickpea curry.
- Coconut milk → splits between the honey mustard chicken and the curry.
- Avocado → buy two and let them ripen for the steak bowls.
Your prep plan
- Whip up the chimichurri ahead; it keeps well in the fridge for a few days.
- The pork chops (15 min) is your quick win meal for the week.
- Freeze any leftovers — the curry stretches to six serves and only gets tastier. Keep extra serves in the fridge or freezer for easy meals when needed.
Happy cooking, Sally x
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