This week we are celebrating easy dinners with chilli beef noodles, a chipotle chicken bowl and my favourite caesar smash tacos. Utilise the slow cooker for a family favourite hands off dinner, and enjoy dessert night with the best strawberry crumble. Don’t forget the ice cream! Enjoy! Sally x
Week of 19–25 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.
Chilli Beef Noodles
Chipotle Chicken Bowls
Slow Cooker Curried Sausages
Chicken Caesar Smash Tacos
Vegan Cauliflower Alfredo
Strawberry Crumble
Shopping list
Download printable PDFBuilt for the quantities on each card (dinners serve 4–6; the bonus serves 6).
Fresh produce
- Avocado 1
- Baby cos lettuce 1
- Broccoli 1 head
- Brown onion 1
- Carrots 2 medium
- Cauliflower 1 head
- Fresh parsley
- Garlic 2 cloves
- Lemon 1
- Potatoes 2-3
- Red capsicum 1
- Strawberries 1 kg
Meat & seafood
- Bacon 2 rashers
- Beef mince 500 g
- Chicken mince 500 g
- Chicken thighs 500-600 g
- Thick beef sausages 750 g – 1 kg
Fridge & freezer
- Dairy free caesar dressing ⅓ cup
- Flour tortillas 8 small
- Frozen peas 1 cup
- Mayonnaise 4 tbsp
- Oat milk ½ cup
Pantry & sauces
- Almond meal ½ cup
- Black beans 400 g can
- Cashew parmesan optional
- Corn chips to serve
- Dried noodles 250 g
- Fettuccine 500 g
- Gochujang 1-2 tbsp
- Nutritional yeast ¼ cup
- Raw cashews 1 cup
- Rolled oats 1 cup
- Vegetable stock ½ cup
Check your pantry staples
- Brown sugar
- Canola / vegetable oil
- Chilli flakes
- Chinese five spice
- Chipotle / taco seasoning
- Chicken or beef stock
- Coconut oil
- Cornflour
- Curry powder
- Garlic powder
- Ground cinnamon
- Ground coriander
- Honey
- Olive oil
- Onion powder
- Pepper
- Rice (white / jasmine)
- Salt
- Sesame oil
- Soy sauce
- Vanilla extract
- White sugar
- Worcestershire sauce
Nothing goes to waste
A handful of ingredients stretch across more than one meal. Buy once, use it up:
- Cauliflower → half goes into the curried sausages, the rest blitzes into the alfredo sauce.
- Lemon → a squeeze through the chipotle bowls and the alfredo, and over the strawberries.
- Fresh parsley → scattered over the alfredo and the curried sausages.
Your prep plan
- Get the curried sausages in the slow cooker in the morning — your set-and-forget night.
- Cook a big batch of rice for the chipotle bowls and keep the leftovers for lunches.
- Soak the cashews (30–60 min in boiling water) before blitzing the alfredo sauce.
- Beef noodles, chipotle bowls and caesar smash tacos are your quick nights — around 20–30 minutes each.
Happy cooking, Sally x
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