This week contains my all time favourite yet easy salmon tacos which are sure to be a hit as well as a couple of quick and simple dinners for those busy nights. Finish the week strong with pizza night! Enjoy! Sally x
Week of 12–18 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
Pea Pesto Pasta (High Protein + Vegan)
Heads up: the pesto is made with cashews.
Make it GF: use a gluten free pasta.
Tuesday
Air Fryer Steak
Serves 2: double it for a family of four.
Serve with: dairy free mash and a side salad.
Good to know: naturally gluten free.
Wednesday
Slow Cooker Coconut Chicken Curry
Serve with: rice, dairy free naan and fresh coriander.
Make it GF: serve with rice or a gluten free naan.
Bonus
Dairy Free Zucchini Bread
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 2–6; the bonus serves 8).
Fresh produce
- Avocado 1 medium
- Baby spinach 1 cup
- Brown onion 1
- Cabbage
- Fresh basil several recipes
- Fresh coriander several recipes
- Frozen peas 1 cup
- Garlic several recipes
- Ginger 1 inch
- Jalapeño ½
- Lemon
- Lime
- Rocket 1 cup
- Zucchini 250 grams
Meat & seafood
- Chicken thighs 1 kilogram
- Prosciutto 70 grams
- Salmon fillets 450-500 grams
- Scotch fillet steaks 2
Fridge & freezer
- Dairy free Greek yoghurt 3 tablespoons
- Eggs 2 large
- Flour tortillas 8-10
- Shredded vegan mozzarella 1 ½ cups
Pantry & sauces
- Cashews ¼ cup
- Coconut milk 400 ml
- Dairy free chocolate chips 90 grams
- Dairy-free naan
- High protein pasta 350 grams
- Marinara sauce ¼ cup
- Nutritional yeast 2 tablespoons
- Sachet dry yeast 7 gram
- Sundried tomatoes ¼ cup
Check your pantry staples
- Baking powder
- Bicarb soda
- Canola / vegetable oil
- Garam masala
- Garlic powder
- Ground chilli
- Ground cinnamon
- Ground cumin
- Ground turmeric
- Olive oil
- Onion powder
- Paprika / smoked paprika
- Pepper
- Plain flour
- Rice (white / jasmine)
- Salt
- Sugar
- Vanilla extract
Nothing goes to waste
A handful of ingredients stretch across more than one meal. Buy once, use it up:
- Fresh basil → torn over the prosciutto pizza and blitzed into the pea pesto pasta.
- Rocket → on the pizza and alongside the steak.
- Avocado & lime → the salmon taco crema.
Your prep plan
- Make the pizza dough ahead — it can rest in the fridge for a couple of days (the flavour also improves!).
- Coconut chicken curry is your hands-off slow cooker night.
- Steak, salmon tacos and pea pesto pasta are your quick nights — under 25 minutes each.
Happy cooking, Sally x
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