A delicious week of dinners for when you don’t have a lot of time. A rich beef stroganoff simmers away while you get on with your day and fresh Greek chicken bowls come together in 20 minutes. Plus any leftovers are great for lunches. Enjoy! Sally x
Week of 5–11 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.
Wednesday
Dairy Free Beef Stroganoff
Serve with: rice, pasta or dairy free mash.
Make it GF: dust the beef in gluten free flour.
Thursday
Spicy Pork and Peanut Noodles
Heads up: made with peanuts and peanut oil.
Make it GF: use gluten free noodles and tamari.
Bonus
Jam Drops (Thumbprint Cookies)
Heads up: made with egg and regular flour — not GF or vegan as written.
Shopping list
Download printable PDFBuilt for the quantities on each card (dinners serve 4–6; the bonus serves 24).
Fresh produce
- Broccoli 1 head
- Brown onion 1 large
- Cucumber ½ medium
- Fresh basil
- Fresh parsley
- Garlic several recipes
- Grape tomatoes 1 punnet
- Lemon
- Mushrooms 250 grams
Meat & seafood
- Beef chuck steak 1 kilogram
- Chicken thighs 600 grams
- Pork mince 500 grams
- Salmon fillets 4
Fridge & freezer
- Dairy free butter ¾ cup (170 g)
- Dairy free tzatziki ½ cup
- Large egg 1
Pantry & sauces
- Beef stock 1 cup
- Canned cherry tomatoes 400 grams
- Capers 1 tablespoon
- Coconut cream 1 cup
- Dried noodles 400 grams
- Gnocchi 500 grams
- Kalamata olives several recipes
- Peanuts ¼ cup
- Strawberry jam ⅓ cup
- Tomato paste several recipes
Check your pantry staples
- Baking powder
- Chilli flakes
- Chilli sauce / sriracha
- Dried oregano
- Dried thyme
- Garlic powder
- Honey
- Hot sauce
- Olive oil
- Onion powder
- Paprika / smoked paprika
- Peanut oil
- Pepper
- Plain flour
- Rice (white / jasmine)
- Salt
- Sesame oil
- Sesame seeds
- Soy sauce
- Sugar
- Vanilla extract
- Worcestershire sauce
Nothing goes to waste
A handful of ingredients stretch across more than one meal. Buy once, use it up:
- Coconut cream → the stroganoff uses one cup — save the rest of the can for curries or smoothies.
- Broccoli & garlic → the peanut noodles, with extra broccoli steamed for the salmon.
- Lemon → zested and juiced through the Greek chicken bowls.
Your prep plan
- Start the stroganoff in the slow cooker in the morning — your set-and-forget night.
- Cook a big batch of rice for the Greek bowls and to serve with the salmon.
- Greek bowls, hot honey salmon and peanut noodles are all on the table in about 20 minutes.
Happy cooking, Sally x
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