This book isn’t short of vegetarian recipes, but this weekly plan is a good mix of textures and flavors.
SHOPPING LIST
Black beans
Bok choi (Chinese cabbage)
Black olives
Cheese
Chili
Cilantro
Eggs
Laughing Cow cheese triangles
Limes
Mayonnaise
Noodles
Onions
Parmesan
Potatoes
Puff pastry
Scallions
Sweet corn
Monday
Morning: Mexican-style corn
Tuesday
Morning / evening before: Black bean soup
Wednesday
Morning: Done-up instant noodles
Thursday
Morning / evening before: Pissaladière (minus the anchovies)
Friday
Morning / evening before: A simple tortilla
2: “EXOTIC”
Maybe it’s overexposure to the national treasure that is the sandwich, but sometimes you just fancy eating things that are a bit fresh or spicy, and that haven’t been stuffed between two slices of whole wheat bread.
SHOPPING LIST
Cabbage
Carrots
Chicken
Chickpeas
Chilies
Cilantro
Cucumber
Curry paste
Lettuce
Lemons
Limes
Mint
Radishes
Canned salmon
Scallions
Tomatoes
Monday
Morning: Faux pho (use Sunday’s leftover chicken)
Evening: Thai fishcakes
Tuesday
Morning: Thai fishcakes (leftover from the evening before) and Vietnamese salad
Wednesday
Morning: Chickpea salad with cumin
Thursday
Morning: Tabouleh
Friday
Morning: Assemble-at-work lettuce leaf wraps (using leftover meat from the evening before)
Healthy doesn’t have to be boring: add spice or beans to jazz things up a bit, and give yourself a treat on Friday.
SHOPPING LIST
Anchovies
Avocado
Black olives
Cannellini beans
Chickpeas
Crème fraîche
Carrots
Cilantro
Cucumber
Eggs
Eggplant
Falafels
Green beans
Lettuce
Limes
Red cabbage
Red onion
Salad ingredients
Tomatoes
Canned tuna
Yogurt
Monday
Morning: Salad Niçoise with a boiled egg in its shell
Tuesday
Morning: Cannellini bean and tuna salad
Wednesday
Morning: Avocado salad
Thursday
Morning: Rainbow rescue
Friday
The evening before: Falafel with yogurt, eggplant and red cabbage salad (use remaining cilantro and substitute crème fraîche for yogurt)
4: WHEN WINTER SUSTENANCE IS NEEDED
Winter tends to mean more evenings in, so cooking the night before makes sense, and is less of a sacrifice than when the beer garden and friends are calling. The key here is things you can reheat—and carbs, of course.
SHOPPING LIST
Anchovies
Bread
Capers
Chorizo
Couscous
Lima beans
Lone sausage
Olives
Pasta
Red peppers
Sour cream
Canned tomatoes
Fresh tomatoes
Monday
The evening before: Chorizo and lima bean stew-ette
Tuesday
The evening before: Puttanesca (ideally left over from Monday’s dinner, so you only need cook once)
Wednesday
The evening before: Roasted red peppers with anchovy and tomato
Thursday
Morning (but you could roast your peppers and tomatoes in advance when you roast the peppers)
Chorizo with couscous, roasted peppers, and tomatoes
Friday
Morning: Lone sausage creamy chili pasta
5: THRIFTY LUNCHES FOR THE WEEK BEFORE PAYDAY
This is all about rummaging, making the most of what you’ve already got, and buying as few additional ingredients as possible.
SHOPPING LIST
Canned black beans
Bok choi (Chinese cabbage)
Chilies
Cilantro
Couscous
Eggs
Feta cheese
Frozen peas
Instant noodles
Lemons
Limes
Mint
Onions
Scallions
Tomatoes
Monday
Morning: Quick couscous version of Herby quinoa with peas
Tuesday
The evening before: Pea and mint soup
Wednesday
Morning: Done-up instant noodles
Thursday
The evening before: Black bean soup
Friday
Morning or the evening before: Pea, feta, and chili frittata or, if you’ve reached your pea limit, Tomato couscous
6: THE MINIMUM OF FUSS
Quick, easy recipes for those weeks where you don’t have enough time and it feels like you only go home to sleep and eat.
SHOPPING LIST
Avocados
Bacon
Basil
Cannellini beans
Capers
Couscous
Cucumber
Frozen peas
Lettuce
Mint
Parsley
Pita
Sourdough
Canned tuna
Tomatoes
Monday
Morning: Avocado salad in a pita
Tuesday
Morning: Quick couscous version of Herby quinoa with peas
Wednesday
Morning: Tuna with basil and capers in a pita
Thursday
The evening before: Cannellini bean and tuna salad
Friday
Morning (but cook the bacon the night before for maximum speed): BALT sourdough sandwich
This plan is best enjoyed in the summer, during the Mediterranean vegetable apogee.
SHOPPING LIST
Chickpeas
Cucumber
Eggplant
Falafel
Lemons and limes
Mint
Parsley
Peppers
Red cabbage
Red onions
Tomatoes
Yogurt
Zucchini
Monday
The night before: Ratatouille (fry extra eggplant for Tuesday’s falafel)
Tuesday
Morning: Falafel with yogurt, eggplant and red cabbage salad (bake the falafel for 10 minutes in the oven while you chop the veg and prepare the dressing)
Wednesday
Morning: Roasted vegetable tart, using leftover ratatouille (see here, after Tomato, pesto, and goat cheese tart)
Thursday
Morning: Tabouleh
Friday
Morning: Spicy chickpea dip
8: EMBRACING AL FRESCO LUNCHING
For that summer heatwave.
SHOPPING LIST
Avocado
Basil
Carrots
Cherry tomatoes
Chickpeas
Cilantro
Cucumber
Green beans
Halloumi
Smoked herring
Lettuce
Lime
Red cabbage
Red onions
Red peppers
Monday
Morning: Chickpea, Parmesan, and red onion salad
Tuesday
In the morning (if you have time) or the evening before: Grilled halloumi, vegetable, and avocado couscous
Wednesday
Morning: Rainbow rescue
Thursday
Morning: Avocado salad
Friday