3-Day Meal Collection (cook when you like)
Use these nine meals interchangeably over any three-day window. Main meals are designed as hearty cooks that create leftovers, while light salads up-cycle those leftovers to minimise prep and waste.
Breakfasts
| # | Meal | Notes |
|---|---|---|
| 1 | GF Pancakes + Berries & Coconut Yoghurt | Pancake mix already on hand; top with fresh berries & drizzle of almond butter |
| 2 | Chia Seed Bowl (almond milk, coconut yoghurt, pumpkin seeds) | Prep the night before; sprinkle cinnamon |
| 3 | Eggs & Avocado with Sautéed Broccoli | 2 eggs any style; pan-sauté broccoli in olive oil |
Main Meals (Hearty / Batch-Cook)
| # | Meal | Timing at a Glance |
|---|---|---|
| 1 | Lemon-Herb Salmon Tray-Bake + sweet potato & broccoli | Roast veg 15 min → add salmon 12 min (fish) |
| 2 | Grilled Chicken & Quinoa Salad with roasted peppers & chickpeas | Grill chicken 12 min while quinoa cooks; toss with roast peppers (meat) |
| 3 | Lentil-Aubergine Bake with cherry tomatoes & herbs | Roast aubergine 20 min → add lentils/tomatoes 10 min (plant) |
Light Salads (Evening)
| # | Meal | Reuses |
|---|---|---|
| 1 | Flaked Salmon & Leafy Greens Salad | Leftover salmon + mixed leaves + avocado |
| 2 | Chicken-Pepper Quinoa Salad | Leftover grilled chicken, quinoa & roasted pepper |
| 3 | Warm Lentil-Aubergine Parsley Salad | Leftover lentil bake warmed & tossed with parsley |
Snacks
PIES!!!! PIES!!! PIE!
One-Trip Shopping List
Produce
- 300 g mixed leafy greens
- 500 g sweet-potato cubes
- 1 large aubergine
- 2 bell peppers
- 250 g cherry tomatoes
- Red onions
- 1 lemon
- 2 ripe avocados
- 1 small bunch parsley
- 250 g berries (for pancakes + snacks)
- 250 g fresh spinach
- 1 small leek
- 1 small brown/white onion
Meat & Fish
- 2 salmon fillets (≈ 300 g total)
- 500 g chicken breasts
- Cooked ham for pies
Dairy/Chilled
- Cheese for pies
- Feta cheese
- 12 Eggs
Dry / Canned
- Thyme
- Oregano
Chilled / Drinks
- 6-pack Yakult
- Yoghurt x lots
Pantry / Herbs & Spices
Items assumed on hand: olive oil, cumin, turmeric, dried mixed herbs, salt, pepper, almond butter, almond milk.
Curiosity-spark: Did you know pairing citrus (lemon) with iron-rich lentils boosts absorption by up to 70 %—a tidy energy-flow upgrade! 🎉