This week is all about prepping ahead and leaning on those appliances like the slow cooker and air fryer that make getting dinner on the table a little quicker and easier. Plus we have one of the best easy snacks if you like savoury and crunchy. Enjoy!
Week of 10–16 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.
Monday
Slow Cooker Shredded Beef Tacos
Serve with: corn tortillas, avocado and a simple slaw.
Good to know: use corn tortillas (naturally GF).
Prep ahead: make the shredded beef on the weekend and keep it in the fridge, or freeze it — taco night becomes warm-and-assemble.
Tuesday
One Pot Sausage and Broccoli Pasta
Serve with: a green salad.
Make it GF: use gluten free pasta and check the kabana is GF.
Wednesday
Thai Red Curry with Baked Chicken Meatballs
Serve with: steamed jasmine rice.
Make it GF: use GF breadcrumbs and tamari.
Nut-free swap: use sesame oil in place of the peanut oil (as written it contains peanut oil).
Thursday
Air Fryer Teriyaki Salmon
Serve with: steamed rice and greens.
Make it GF: use tamari and a gluten free mirin.
Friday
One Pot Vegan Mushroom Stroganoff
Serve with: crusty bread or a simple salad.
Make it GF: use gluten free pasta and tamari.
Bonus
Air Fryer Crispy Chickpeas
For: a snacky lunchbox or pre-dinner nibble.
Good to know: naturally gluten free and vegan.
Shopping list
Download printable PDFBuilt for the quantities on each card (dinners serve 2–6; the bonus serves 4).
Fresh produce
- Avocado 1-2
- Broccoli 1½ cups
- Brown onion 1
- Fresh coriander
- Fresh ginger 1 teaspoon + 1½ tsp
- Fresh parsley
- Garlic several recipes
- Lime
- Swiss brown mushrooms 500 g
Meat & seafood
- Chicken mince 500 g
- Chuck beef roast 1 kg
- Salmon fillets 2
- Smoked kabana 200 g
Fridge & freezer
- Corn tortillas 12
- Dairy free milk 1 cup
- Dairy free yoghurt
Pantry & sauces
- Breadcrumbs
- Chicken stock 1½ cups
- Chickpeas 400 g can
- Coconut cream
- Coconut milk 400 ml can
- Dijon mustard 2 tsp
- Elbow pasta 300 g
- Fish sauce 1 teaspoon + 2 tsp
- Mirin 3 tbsp
- Peanut oil 1 tbsp
- Spiral pasta 250 g
- Thai red curry paste 3 tbsp
- Vegetable stock 4 cups
Check your pantry staples
- Brown sugar
- Chilli flakes
- Chilli powder
- Cornflour
- Cornflour/cornstarch
- Dried oregano
- Garlic powder
- Ground cumin
- Honey
- Light soy sauce
- Olive oil
- Onion powder
- Paprika
- Pepper
- Salt
- Salt and pepper
- Sesame oil
- Soy sauce
Nothing goes to waste
A handful of ingredients stretch across more than one meal. Buy once, use it up:
- Coconut → a can of coconut milk in the Thai curry, a splash of coconut cream in the stroganoff.
- Coriander & lime → brighten both the shredded beef tacos and the Thai curry.
- Rice → one batch covers the curry and the teriyaki salmon.
Your prep plan
- Slow-cook the shredded beef on the weekend, then keep it in the fridge or freeze it — your prep-ahead hero.
- Roll and bake the chicken meatballs ahead of time; they reheat beautifully in the curry sauce.
- The air fryer salmon is 15–20 minutes — perfect for the busiest night.
- Cook a big pot of rice once and reheat it through the week.
Happy cooking, Sally x
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