This week we have a combination of hearty, family favourite meals that you can use to meal prep, alongside some quick weeknight favourites. Plus to celebrate the final week of winter a classic self saucing pudding. Enjoy!
Week of 24–30 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 Bolognese
Make it GF: use gluten free pasta and check the stock cube is GF.
Prep ahead: this makes lots — cook a big batch and freeze half for a no-cook night later.
Wednesday
Gluten Free Fish Tacos
Good to know: naturally gluten free using corn tortillas.
Heads up: contains egg (in the crumb) and fish.
Thursday
One Pot Sausage Casserole
Make it GF: check the sausages, stock pod and gravy mix are gluten free.
Friday
Roasted Vegetable Bowls with Green Goddess Sauce
Good to know: naturally vegan and gluten free, as written.
Prep ahead: roast the veg and blitz the sauce on the weekend for easy bowls all week.
Shopping list
Download printable PDFBuilt for the quantities on each card (dinners serve 2–8; the bonus serves 6).
Fresh produce
- Avocado several recipes
- Broccoli 1 head
- Brown onions 2
- Carrot 1 large
- Carrots several recipes
- Cauliflower ½ head
- Celery 4 sticks
- Coriander
- Cucumber 1
- Fresh parsley 1 cup
- Garlic several recipes
- Lemon 1
- Lime 1
- Onion 1
- Potatoes several recipes
- Pumpkin 300 g
- Shredded cabbage 2 cups
- Sweet potato 1
Meat & seafood
- Chicken thigh fillets 600 g
- Cumberland (pork) sausages 6
- Firm white fish (barramundi) 450 g
- Lean beef mince 1 kg
Fridge & freezer
- Corn tortillas 8–10
- Dairy free butter 60 g
- Dairy free Greek yoghurt ½ cup
- Dairy free milk 125 ml
- Egg 1
- Eggs 2
- Mayonnaise ½ cup
Pantry & sauces
- Beef stock cube 1
- Beef stock pod 1
- Cocoa powder
- Diced tomatoes 400 g can
- Gluten-free plain flour 1 cup
- Red wine 1 cup
- Spaghetti or bucatini 500 g
- Sweet chilli sauce 4 tbsp
- Tomato paste several recipes
- Traditional gravy mix 1 tbsp
Check your pantry staples
- Baking powder
- Bay leaves
- Chilli powder
- Dried mixed herbs
- Dried oregano
- Dried thyme or oregano
- Garlic powder
- Ground turmeric
- Honey
- Olive oil
- Onion powder
- Pepper
- Plain flour
- Rice
- Rice wine vinegar
- Salt
- Smoked paprika
- Sriracha
- Vanilla extract
- White sugar
Nothing goes to waste
A handful of ingredients stretch across more than one meal. Buy once, use it up:
- Tomato paste → a couple of spoonfuls in the bolognese and again in the sausage casserole.
- Carrots, onion & garlic → the flavour base of the bolognese, the casserole and the roasted veg.
- Avocado & lime → brighten the fish tacos, with avocado again in the veggie bowls.
Your prep plan
- Slow-cook the bolognese during the day, or make it ahead and freeze half for later.
- Roast the veg and blitz the green goddess sauce on the weekend so Thursday is just reheat-and-eat.
- The fish tacos and bang bang skewers are your quick air-fryer nights.
- Cook a big pot of rice once and reheat it through the week.
Happy cooking, Sally x
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