Week of 5 October
Monday 5 to Sunday 11 October
Nursery on Monday to Wednesday, so a small supper at home. Granny on Thursday.
| Day | Lunch | Dinner or Supper | Fruit |
|---|---|---|---|
| Monday | Scrambled Egg with Toast Fingers and AvocadoHome from nursery. | Egg Fried Rice with Peas and SweetcornCook 40g of rice at lunchtime. | Banana and pear |
| Tuesday | At nursery | Spinach Omelette Fingers with Sweet Potato Wedges | Blueberries and strawberries |
| Wednesday | At nursery | Red Lentil Curry with RiceFrom the freezer. | Pear and banana |
| Thursday | Potato Cakes with Peas and SweetcornWith Granny. | Fusilli with Tomatoes, Cream, Butter and CheddarWith Granny. | Banana and blueberries |
| Friday | Eggy Crumpet with Cucumber Sticks | Jacket Potato with Cheddar and Mashed Beans | Strawberries and pear |
| Saturday | Banana and Oat Pancakes | Pea and Grana Padano Risotto | Blueberries and banana |
| Sunday | Egg Fried Rice with Peas and SweetcornRice from Saturday. | Roast Chicken with Mash, Carrots and BroccoliShared with you. | Pear and strawberries |
Thursday with Granny
Potato cakes cold or warmed through. Reheat the fusilli until piping hot with a splash of milk, then let it cool. Pack a yoghurt and the fruit.
| Day | Breakfast | Lunch | Dinner | Fruit and Nuts | Jobs |
|---|---|---|---|---|---|
| Monday2,160 kcal | Yoghurt bowl370 kcal | Beef stew with a rice pouch670 kcal | Sausage and MashChipolatas from the freezer, cooked from frozen.875 kcal | An apple with lunch. 2 satsumas and 20g almonds at 4pm.245 kcal |
|
| Tuesday2,180 kcal | Porridge440 kcal | Chilli con carne with rice720 kcal | Carnitas TacosMovie night, 4 portions.720 kcal | An apple with lunch. A banana and 20g almonds at 4pm.300 kcal |
|
| Wednesday1,725 kcal | Yoghurt bowl370 kcal | Jacket potato with beans and cheddar430 kcal | Chicken and Mushroom Casserole with Butter BeansKeep the legs and stock for the soup.680 kcal | An apple with lunch. 2 satsumas and 20g almonds at 4pm.245 kcal |
|
| Thursday1,895 kcal | Porridge440 kcal | Chicken and Sweetcorn SoupMade on Wednesday night.385 kcal | Red Lentil CurryFrom the freezer.770 kcal | An apple with lunch. A banana and 20g almonds at 4pm.300 kcal | |
| Friday | Yoghurt bowl370 kcal | Pea and crème fraîche soupSainsbury's, one pot each.260 kcal | Fish fingers for SophieTom is out.290 kcal | An apple with lunch. 2 satsumas and 20g almonds at 4pm.245 kcal |
|
| Saturday1,900 kcal | Eggs, sourdough toast and bacon375 kcal | Ham and cheese omelette with tomatoes550 kcal | Pork LarbCook 40g extra rice for Ted.700 kcal | 80g berries with breakfast. An apple with lunch. 2 satsumas and 20g almonds at 4pm.275 kcal | |
| Sunday1,700 kcal | Eggs on sourdough toast with mushrooms and tomatoes300 kcal | Beans on toast with a poached egg425 kcal | Roast Chicken with Roast Potatoes and CarrotsShared with Ted. Keep 250g for sandwiches.700 kcal | 80g berries with breakfast. An apple with lunch. 2 satsumas and 20g almonds at 4pm.275 kcal |
|
Saturday 3 October Batch Cook
- Morning. Cook one batch of the beef, which uses 2.7kg of shin and makes 8 servings, in the oven at 160°C for 3½ hours. Use your largest casserole, or split it between 2.
- While the beef cooks, make the red lentil curry at 3× the batch. Leave out the chilli, chilli powder and salt, spoon out 4 small portions for Ted before the almond butter goes in, then fry the chilli and chilli powder in a little oil and stir them into the rest with the salt and almond butter.
- Evening. Cool everything and freeze it. The beef goes in 4 tubs of 2 portions, the curry in 2-portion tubs with Ted's in small tubs. Make the butter beans fresh on the night you eat the beef.
Sunday 4 October Batch Cook
- Morning. Make one batch of the carnitas, which is the 2.5kg joint and makes about 10 servings. It cooks on low in the slow cooker for 9 to 10 hours.
- Late morning. Make the Bolognese and leave it to simmer for 2 to 3 hours.
- Afternoon. Cool the Bolognese and freeze it in 3 tubs of 2 portions.
- Evening. Shred the pork. Keep 4 portions and some of the liquid in the fridge for Tuesday's movie night, and freeze the rest in 3 tubs of 2 portions, with any extra in a small tub for lunches.
When the Meat Arrives
The braising steak and lardons come with the Sainsbury's delivery on Thursday 1 October. Pipers delivers frozen, and its earliest delivery is Friday 2 October. When it arrives, put the pork shoulder, the beef mince and the 3 packs of pork mince in the fridge to defrost for the batch cook. Freeze the 2 chickens, the 4 pork belly chunkies, the 2 packs of meatballs, the sausages and the bacon. The meatballs are now spare for a treat night.
Extra Fruit & Veg
- Every night. About 80g each of frozen peas, green beans, broccoli or edamame, microwaved for 3 to 4 minutes.
- Tacos. Add a tin of black beans and some sweetcorn to the filling.
- Bolognese. Stir a tin of green lentils into the sauce when you reheat it.
- Curry. Stir a handful of frozen spinach into each portion as it reheats.
- Larb. Add the mangetout and serve it with a bag of microwaved green beans.
Breakfasts
- Yoghurt bowl. 200g of 0% fat Greek yoghurt, 20g of granola, 80g of berries, 15g of chopped walnuts and a tablespoon of ground flaxseed. Weigh the granola, berries and walnuts once to see what each looks like.
- Porridge. 40g of porridge oats and 250ml of semi-skimmed milk in a large bowl, microwaved at work for 2 minutes, stirred, then 1 minute more. Top it with the berries, walnuts and flaxseed.
- Saturday. Two poached eggs on a slice of sourdough toast, with two rashers of streaky bacon grilled.
- Sunday. Two poached eggs on a slice of sourdough toast, with 100g of mushrooms fried in a spray of oil and 100g of tomatoes, halved and grilled.
Wholegrains
- Rice. Use brown basmati for every rice dish, at 75g each. Cook it in the Sistema with 2½ times its weight of water for about 20 minutes, then leave it to stand for 5 minutes.
- Pasta. Use wholewheat pasta for the Bolognese.
- Bread. Use sourdough or seeded bread for all toast and sandwiches.
Lunch Notes
- Jacket potato. Prick the potato and microwave it at work for 8 to 10 minutes, then heat the beans for 1 to 2 minutes.
- Beans. Buy the reduced salt and sugar baked beans.
- Friday. Buy 2 pots of Sainsbury's Petits Pois & Crème Fraîche soup in the weekly shop.
- Soup day. Thursday's soup uses the chicken legs and stock from Wednesday's casserole. Buy 2 corn cobs and the other soup ingredients in the weekly shop.
- Fruit and nuts. Take the apples, satsumas and bananas from the fruit at work. Buy about 560g of berries a week, such as blueberries and raspberries, 2 apples and 4 satsumas for the weekend, and 140g of almonds, 105g of walnuts and a bag of ground flaxseed.
Daily Target
About 1,900 calories a day for Tom. The total for each day includes the fruit and nuts, so any other snack goes on top.