A week of easy wins! The apricot chicken is a set and forget in the slow cooker and the prawn orzo is all in one pot. Roast the lamb ahead of time so Friday’s Lamb Pitas are a five-minute assembly. Enjoy!
Week of 28 September – 4 October
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
BBQ Meatball Rice Bowls
Serves 2: double it for a family of four.
Make it GF: use gluten free meatballs, BBQ sauce and ranch.
Tuesday
Honey Garlic Tofu
Serve with: cooked rice and steamed broccoli.
Make it GF / vegan: use tamari, and swap the honey for maple syrup to make it vegan.
Wednesday
Slow Cooker Apricot Chicken
Serve with: rice or dairy free mash.
Make it GF: use a gluten free French onion soup mix and tamari.
Friday
Greek-Style Lamb Pitas
Make ahead: slow-roast the lamb ahead and reheat to serve; the pita dough can be made ahead too or just use store bought.
Make it GF: use gluten free pita or wraps.
Bonus
Roasted Sweet Potato Hummus
Good to know: naturally gluten free and vegan; contains sesame (tahini).
Shopping list
Download printable PDFBuilt for the quantities on each card (dinners serve 2–4; the bonus serves 2).
Fresh produce
- Baby spinach 2 cups
- Broccoli
- Brown onion 1
- Cucumber ½
- Fresh mint
- Fresh parsley
- Frozen peas several recipes
- Garlic several recipes
- Ginger 1 tablespoon
- Iceberg lettuce 1 ½ cups
- Lemon several recipes
- Rocket 60 grams
- Sweet potato 200 grams
Meat & seafood
- Chicken drumsticks 1 kilogram
- Frozen beef meatballs 10-12
- Raw prawns 500 g
- Slow-roasted lamb 500 grams
Fridge & freezer
- Dairy free parmesan
- Dairy free ranch dressing
- Dairy free tzatziki 1 cup
- Firm tofu 450 g
- Pickled red onions ½ cup
Pantry & sauces
- Apricot halves in juice 410 gram
- BBQ sauce ½ cup
- Chicken stock 2–2½ cups
- Corn kernels 1 cup
- Dry yeast 7 grams
- Orzo 1 cup
- Packet French onion soup mix 40 gram
- Tahini 2 tablespoons
Check your pantry staples
- Cornflour
- Dried oregano
- Ground coriander
- Ground cumin
- Honey
- Olive oil
- Plain flour
- Rice (white / jasmine)
- Rice wine vinegar
- Salt
- Sesame seeds
- Soy sauce
- Sugar
Nothing goes to waste
A handful of ingredients stretch across more than one meal. Buy once, use it up:
- Garlic → the apricot chicken, prawn orzo and honey garlic tofu.
- Baby spinach → the prawn orzo — add a handful to the tofu stir-fry too.
- Lemon → through the orzo and a squeeze over the lamb pitas.
Your prep plan
- Slow-roast the lamb ahead (whenever you have the most time) and make the pita dough.
- Apricot chicken goes in the slow cooker in the morning.
- Cook a big batch of rice for the meatball bowls, apricot chicken and tofu.
Happy cooking, Sally x
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