Sample week — Mon–Thu batch dinners, Fri–Sun fresh cooking
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| 🍳 Breakfast |
🥣 Overnight Protein Oats |
🥣 Overnight Protein Oats |
🥣 Overnight Protein Oats |
🥣 Overnight Protein Oats |
🥣 Overnight Protein Oats |
🍳 Shakshuka |
🧁 Smoked Salmon Scrambled Eggs |
| 🥗 Lunch |
🍲 Lentil & Sweet Potato Soup |
🥗 Spiced Chickpea & Feta Salad |
🍲 Lentil & Sweet Potato Soup |
🧯 Grilled Halloumi Grain Bowl |
🍲 Lentil & Sweet Potato Soup |
🐟 Tuna Nicoise Salad |
🌯 Chicken & Avocado Wrap |
| 🍽️ Dinner |
🍛 Chicken Tikka Masala |
🍛 Chicken Tikka Masala |
🍝 Beef Bolognese |
🍝 Beef Bolognese |
🐟 Pan-Seared Salmon |
🥩 Steak with Sweet Potato Fries |
🍮 Chicken Fajitas |
Auto-generated shopping list for the sample week, grouped by grocery aisle.
| Item | Quantity |
|---|---|
| 🥣 Dairy & Eggs | |
| Eggs | 14 |
| Greek yogurt | 450g |
| Whole milk | 550ml |
| Single cream | 100ml |
| Sour cream | 60g |
| Cheddar cheese | 60g |
| Parmesan | 40g |
| Natural yogurt | 100g |
| Butter | 15g |
| Halloumi | 80g |
| Feta cheese | 50g |
| 🥩 Meat | |
| Chicken breast | 800g |
| Beef mince | 500g |
| Sirloin steak | 300g |
| Ham | 30g |
| 🐟 Fish & Seafood | |
| Salmon fillet | 250g |
| Smoked salmon | 100g |
| Tinned tuna | 120g |
| 🥦 Produce | |
| Onions | 6 |
| Red onion | 1 |
| Garlic cloves | 12 |
| Fresh ginger | 20g |
| Red pepper | 3 |
| Yellow pepper | 1 |
| Cherry tomatoes | 220g |
| Tomato | 1 |
| Baby spinach | 30g |
| Mixed salad leaves | 90g |
| Lettuce | 30g |
| Cucumber | 140g |
| Avocado | 2 |
| Sweet potato | 600g |
| New potatoes | 400g |
| Asparagus | 150g |
| Green beans | 60g |
| Carrot | 1 |
| Celery stick | 1 |
| Bananas | 1 |
| Mixed berries | 80g |
| Lemons | 3 |
| Lime | 1 |
| Fresh chives | 1 tbsp |
| 🍞 Bakery | |
| Sourdough bread | 8 slices |
| Flour tortillas | 5 |
| Crusty bread | 2 slices |
| 🥫 Pantry & Tins | |
| Rolled oats | 60g |
| Protein powder | 30g |
| Honey | 2 tsp |
| Basmati rice | 600g |
| Spaghetti | 320g |
| Couscous | 70g |
| Tinned chopped tomatoes | 1600g |
| Tomato puree | 2 tbsp |
| Tinned chickpeas | 280g |
| Red lentils | 150g |
| Black olives | 20g |
| Vegetable stock | 800ml |
| Olive oil | 7 tbsp |
| Vegetable oil | 4 tbsp |
| Mayonnaise | 2 tbsp |
| Soy sauce | 1 tbsp |
| Sesame oil | 1 tsp |
| 🌶️ Spices & Seasoning | |
| Garam masala | 2 tsp |
| Ground turmeric | 1 tsp |
| Ground cumin | 4 tsp |
| Smoked paprika | 2 tsp |
| Dried oregano | 1 tsp |
| Chilli flakes | 1 pinch |
| Salt & pepper | to taste |
| ❄️ Frozen | |
| Edamame beans | 60g |