If you get to the start of a new week and feel exhausted at the thought of what you’re going to make for dinner, never fear because I’ve done all the thinking for you this week. This dairy free meal plan covers you for five cosy winter dinners and a bonus pumpkin bread, which still gives you a little felxibility through the week. Print off your list and head to the shops, and let me take dinner off your plate.
Week of 6–12 July
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.
Slow Cooker Beef Stew
Marry Me Chicken Pasta
Yellow Fish Curry
Hoisin Pork Stir Fry
Mum’s Pumpkin Soup
Vegan Pumpkin Bread
Shopping list
Download printable PDFBuilt for the quantities above (dinners serve 4, the stew serves 6).
Fresh produce
- 1 small pumpkin (Kent/Jap, or butternut squash)
- Potatoes approx. 1.5 kg
- 2 carrots
- 2 brown onions
- 1 bulb garlic
- Fresh ginger (approx. 6 cm)
- 1 large bag baby spinach (approx. 200 g)
- 1 bunch broccolini (baby broccoli)
- 1 green capsicum (green bell pepper)
- 1 lemon
- 1 lime
- 1 birdseye chilli (optional)
- Fresh parsley or coriander (cilantro, optional)
Meat & seafood
- Beef chuck 700 g – 1 kg
- 2 chicken breast fillets
- White fish fillets 400–450 g
- Pork strips or loin steaks 500 g
Fridge & bakery
- Dairy free butter
- Oat milk (1 cup, or any dairy free milk)
- Crusty bread (or bake no-knead)
Pantry & sauces
- 2 × 400 ml cans coconut milk (full fat)
- Yellow curry paste
- Hoisin sauce
- Fish sauce
- Sundried tomato strips (save the oil)
- Nutritional yeast (2 tbsp)
- Dried pasta (300 g)
- White rice (approx. 1.5 cups raw)
- Beef stock (3 cups)
- Vegetable stock (3 cups)
- Frozen peas (1 cup)
- Tomato paste
- Worcestershire sauce
- Nutmeg
- Pumpkin pie spice (or cinnamon)
- Tinned pumpkin purée (if not making your own)
Check your pantry staples
- Olive oil
- Vegetable oil
- Salt & pepper
- Plain flour
- White sugar
- Brown sugar
- Soy sauce / tamari
- Vanilla
- Baking powder
- Bicarb soda
- Dried thyme
- Mixed herbs
- Smoked paprika
- Onion powder
- Garlic powder
- Bay leaves
Nothing goes to waste
A handful of ingredients stretch across more than one meal. Buy once, use it up:
- One pumpkin → Friday’s soup, plus purée for the bread.
- Two cans coconut milk → curry and soup.
- One bag baby spinach → pasta and curry.
- Garlic & ginger → curry and stir fry.
- A big batch of rice → curry, then the stir fry.
- Potatoes & onion → stew and soup.
Your prep plan
- Make the pumpkin purée. Roast or steam the leftover pumpkin and blend until smooth (or use tinned).
- Bake the pumpkin bread with the purée, then cool, slice and freeze some.
- Optionally bake a loaf of no-knead bread for the stew and soup.
- Cook a big batch of rice on curry night so the stir fry is even faster.
Happy cooking, Sally x
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