Seven suppers. One simple shop.

Ingredients for 4

• 2½–3 kg bone-in chicken legs
• 1 kg potatoes
• 3 carrots
• 1 onion
• 2 tbsp oil; garlic, herbs, salt and pepper

Method

1. Heat oven to 200°C (400°F). Chop vegetables, toss with oil and seasonings and spread over two trays as needed. Arrange chicken in a single layer.
2. Roast until vegetables are tender and the thickest part of every chicken piece reaches 74°C (165°F), away from bone.
3. Before serving four portions, reserve about 350 g cooked boneless chicken for Friday and 250 g for Sunday. Cool promptly in shallow containers and refrigerate within two hours. Freeze Sunday’s portion once chilled.

Easy swap: Use pre-cut vegetables to reduce preparation.

Ingredients for 4

• 350 g cooked chicken reserved Thursday
• 1½ cups dry rice
• 2 cups frozen mixed vegetables
• ½ onion
• 1 cup broth or water
• Optional soy sauce

Method

1. Cook rice according to its package. Soften chopped onion in a little water, then add vegetables and broth.
2. Add the reserved chicken and heat thoroughly to 74°C (165°F). Serve over rice. Refrigerate any remaining rice promptly.

Easy swap: Use microwave rice if it is already on hand.

Ingredients for 4

• 1.6 kg boneless pork sirloin chops
• 1 kg potatoes
• 1 onion
• 1 cup broth
• 1 tbsp flour or cornstarch
• ¼ cup milk for mash; oil, salt and pepper

Method

1. Boil potatoes until tender and mash with milk. Sear or roast pork until the thickest part reaches 71°C (160°F).
2. Reserve 300 g cooked pork for Tuesday before serving. Cool in a shallow container, refrigerate within two hours and freeze once chilled.
3. Soften sliced onion in a little oil. Add broth; mix starch with a splash of cold water, stir in and simmer to thicken. Serve with pork and mash.

Easy swap: Choose boneless chops so the reserved meat quantity is usable pork.

Ingredients for 4

• 250 g cooked chicken reserved Thursday, thawed in fridge
• 200 g dry noodles or small pasta
• 2 carrots
• 1 onion
• 2 L chicken broth or prepared bouillon
• Pepper and herbs; bread for toast

Method

1. Move the frozen chicken to the fridge Saturday night. Simmer chopped carrots and onion in broth until tender.
2. Add noodles and cook according to package. Add chicken, bring soup to a full rolling boil and check the chicken reaches 74°C (165°F). Serve with toast.

Easy swap: Use small pasta shapes already in your cupboard.

Ingredients for 4

• 8 eggs
• 1 grated carrot
• 2 cups spinach
• 100 g grated cheese
• ¼ cup milk
• Oil; salad greens and bread to serve

Method

1. Heat oven to 190°C (375°F). Soften carrot with a little oil in an oven-safe pan, then wilt spinach.
2. Whisk eggs and milk, pour over vegetables and scatter cheese on top. Bake until set throughout and the centre reaches 74°C (165°F). Serve with salad and toast.
3. Move Tuesday’s frozen pork to the fridge tonight.

Easy swap: Scramble the mixture in a skillet if that is easier.

Ingredients for 4

• 300 g cooked pork reserved Saturday, thawed in fridge
• 1½ cups dry rice
• 2 carrots
• 1 onion
• 2 cups frozen vegetables
• 2 tbsp soy sauce; oil

Method

1. Cook rice according to its package. Stir-fry thinly sliced carrots and onion in oil, then add frozen vegetables and cook through.
2. Add thawed pork and soy sauce. Heat throughout to 74°C (165°F) and serve over the fresh rice.

Easy swap: Use grated carrot for quicker cooking.

Ingredients for 4

• 450 g dry pasta
• 2 cups broccoli
• 1 cup frozen mixed vegetables
• 175 g grated cheese
• 1½ cups milk
• 1 tbsp flour; salt and pepper

Method

1. Cook pasta; add broccoli near the end and cook until tender. Cook frozen vegetables according to package.
2. Whisk flour into cold milk in a saucepan. Heat gently, whisking until thickened, then lower heat and melt in cheese.
3. Fold in drained pasta and vegetables. Heat through, adjust seasoning and add a splash of milk if needed.

Easy swap: Use frozen broccoli if that is what you have.