3-Day Waste-Free Meal Plan
(Effective Wed morning → Fri night · departure Sat early)
| Day | Breakfast | Lunch | Dinner | Prep / Notes |
|---|---|---|---|---|
| Wed | -- | -- | Take-out (planned) | 1–2 h batch-prep window:• Grill chicken breasts (store) • Cook quinoa • Roast mixed veg & chickpeas • Hard-boil 4 eggs |
| Thu | Same yoghurt bowl | Grilled-chicken quinoa salad + leafy greens & roasted chickpeas | Dinner out with friends | — |
| Fri | Same yoghurt bowl | Grilled aubergines and lentils + 2 boiled eggs + bake GF bread loaf at lunchtime | Tray-bake lemon-herb chicken breasts & root veg (cook 4 extra breasts for sandwiches) | While oven is on, roast carrot sticks + red peppers for travel sandwich boxes |
Travel Snack Boxes (Sat)
• GF seed-bread slices + nut butter sachets
• Carrot sticks (roasted)
• GF chicken-avocado roasted-pepper sandwiches (made with Friday's extra chicken)
One-Trip Shopping List
Produce
- 2 × 120 g mixed salad leaves
- Mixed veg pack for soup
- Berries
- 2 bell peppers
- 250 g cherry tomatoes
- 4 carrots
- 500 g sweet-potato cubes
- 2 lemons
- 3 ripe avocados
- 1 garlic bulb
- Small bunch parsley
- Aubergines for lunch friday
Meat & Fish
- 1.2 kg chicken breasts (≈ 6 large or 8 medium; Wed grill + Fri tray-bake & sandwiches) - Check sale by date
Dry / Canned
- 250 g quinoa cooked
Chilled / Drinks
- 6-pack Yakult