This week leans on easy crowd-pleasers that the whole family is going to enjoy. These are all meals that are dairy free but don’t feel like they are. Plus the bonus recipe is a batch of carrot cake muffins which you can use to stock the freezer for lunchboxes and afternoon teas.
Week of 27 July – 2 August
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 Chilli Con Carne
One Pot Cajun Chicken Pasta
Bang Bang Salmon
Sweet and Sour Meatballs
Pumpkin & Chickpea Curry
Vegan Carrot Cake Muffins
Shopping list
Download printable PDFBuilt for the quantities above (dinners serve 4; the chilli serves 6; muffins make 12).
Fresh produce
- Pumpkin approx. 600 g (Kent or butternut)
- 3 capsicums (red/yellow) — chilli + meatballs
- 3 brown onions
- 1 bulb garlic
- 2 carrots (for the muffins)
- 2 avocados
- 1 cucumber
- Fresh coriander or parsley
- Fresh basil (for the cajun pasta)
Meat & seafood
- Beef mince 500 g
- Chicken breast 500 g
- Salmon fillets 500 g (approx. 4)
- Pork mince 500 g
Fridge & freezer
- Mayonnaise
- Dairy free yoghurt (muffins + chilli topping)
- 1 egg
- Dairy free milk (for the muffins)
- Frozen shelled edamame (for the salmon bowls)
Pantry & sauces
- 2 × 400 ml cans coconut milk (cajun + curry)
- 2 × 400 g cans diced tomatoes (chilli + curry)
- Passata (1 cup, for the chilli)
- Tomato paste
- 1 × 400 g can red kidney beans
- 1 × 400 g can chickpeas
- 1 × 225 g can pineapple pieces (in juice)
- Beef stock (1 cup)
- Chicken stock (2 cups)
- Penne pasta (350 g)
- White rice
- Panko breadcrumbs
- Sweet chilli sauce
- Sriracha
- Tomato ketchup
- Cajun seasoning (or make from spices — see recipe)
- Curry powder
- Maple syrup
- Coconut oil
- Walnuts
- Shredded coconut
- Wholemeal (or plain) flour
- Corn chips (optional, for the chilli)
Check your pantry staples
- Olive oil
- Soy sauce / tamari
- White vinegar
- Rice wine vinegar
- Brown sugar
- Cornflour
- Sesame seeds
- Smoked paprika
- Ground cumin
- Ground coriander
- Ground turmeric
- Dried oregano
- Chilli flakes
- Garlic & onion powder
- Cinnamon
- Nutmeg
- Ground ginger
- Baking powder
- Bicarb soda
- Vanilla extract
- Salt & pepper
Nothing goes to waste
A handful of ingredients stretch across more than one meal. Buy once, use it up:
- Two cans coconut milk → the cajun pasta and the curry.
- Canned diced tomatoes → the chilli and the curry.
- Capsicum → the chilli and the meatballs.
- Avocado → a topping for the chilli and the salmon bowls.
- Onion & garlic → across most of the week.
Your prep plan
- Load the chilli into the slow cooker in the morning — it’s completely dump-and-go (4 hrs high or 8 hrs low).
- Bake the carrot cake muffins on the weekend. They freeze brilliantly for grab-and-go.
- Make the meatballs ahead if you like; they’re even better the next day and freeze well.
- Cook a big batch of rice for the salmon, meatballs and curry nights.
Happy cooking, Sally x
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