One weekly plan. Seven dinners. One shopping list.

Ingredients for 2 portions

• 180 grams Pasta, dry
• 100 grams Red lentils, dry
• 400 grams Canned chopped tomatoes
• 150 grams Carrots
• 100 grams Onions
• 15 millilitres Olive oil
• 2 grams Dried oregano
• 2 grams Salt
• 1 grams Ground black pepper

How to cook it

1. Finely dice the onion and carrot. Heat the oil in a saucepan and soften both for about 5 minutes. Rinse the lentils in a sieve.
2. Add the tomatoes, lentils, oregano and 250 ml water. Simmer gently for about 20 minutes until the lentils are tender. Stir occasionally and add a little more water if needed.
3. Meanwhile, cook the pasta according to the packet and drain. Season the sauce with salt and pepper and serve with the pasta.

Ingredients for 2 portions

• 500 grams Potatoes
• 400 grams Frozen broccoli
• 150 grams Feta made with microbial rennet
• 150 grams Plain yogurt
• 20 millilitres Olive oil
• 2 grams Sweet paprika powder
• 2 grams Salt
• 1 grams Ground black pepper

How to cook it

1. Preheat the oven to 200 °C fan. Wash the potatoes and cut into roughly 2 cm cubes. Toss on a baking tray with the oil, paprika and some of the salt and pepper.
2. Roast the potatoes for 15 minutes. Add the frozen broccoli, toss and roast for another 15 minutes. Crumble over the feta and bake for about 5 more minutes, until the potatoes are cooked through.
3. Season the yogurt with the remaining salt and pepper. Serve as a dip alongside the roasted vegetables.

Ingredients for 2 portions

• 140 grams Rice, dry
• 240 grams Canned chickpeas, drained weight
• 250 grams Frozen leaf spinach
• 400 grams Canned chopped tomatoes
• 100 grams Onions
• 15 millilitres Olive oil
• 6 grams Curry powder
• 2 grams Salt
• 1 grams Ground black pepper

How to cook it

1. Cook the rice according to the packet. Dice the onion and soften in the oil for about 5 minutes. Add the curry powder and stir briefly over the heat.
2. Stir in the tomatoes, drained and rinsed chickpeas, frozen spinach and 100 ml water. Cover and simmer for about 15 minutes, stirring occasionally, until the spinach is hot throughout.
3. Season with salt and pepper. Divide the curry and rice between two plates.

Ingredients for 2 portions

• 180 grams Pasta, dry
• 250 grams Mushrooms
• 200 grams Frozen leaf spinach
• 100 grams Onions
• 100 grams Plain yogurt
• 15 millilitres Olive oil
• 2 grams Salt
• 1 grams Ground black pepper

How to cook it

1. Cook the pasta according to the packet, saving a little cooking water before draining. Dice the onion, clean the mushrooms and slice them.
2. Heat the oil in a large frying pan. Cook the onion and mushrooms for about 7 minutes. Add the frozen spinach and 100 ml water, then cook for another 8–10 minutes until the spinach is hot throughout.
3. Take the pan off the heat. Fold in the pasta and yogurt, adding a little pasta water if needed. Season with salt and pepper and serve straight away.

Ingredients for 2 portions

• 400 grams Potatoes
• 250 grams Bell peppers
• 100 grams Onions
• 4 pieces Eggs
• 15 millilitres Olive oil
• 2 grams Sweet paprika powder
• 2 grams Salt
• 1 grams Ground black pepper

How to cook it

1. Cut the potatoes into small cubes, cook in water for about 10 minutes, then drain. Dice the pepper and onion.
2. Heat the oil in a non-stick frying pan. Cook the onion and pepper for about 5 minutes, then add the potatoes and paprika and cook briefly.
3. Beat the eggs with salt and pepper and pour over the vegetables. Cover and cook on a low heat for about 10–12 minutes until the egg is fully set in the centre. Cut into wedges and serve.

Ingredients for 2 portions

• 140 grams Couscous, dry
• 240 grams Canned chickpeas, drained weight
• 200 grams Carrots
• 250 grams Bell peppers
• 100 grams Feta made with microbial rennet
• 15 millilitres Olive oil
• 2 grams Sweet paprika powder
• 2 grams Salt
• 1 grams Ground black pepper

How to cook it

1. Pour hot water over the couscous according to the packet and leave to absorb. Finely dice the carrots and slice the pepper into strips. Drain and rinse the chickpeas.
2. Heat the oil in a frying pan. Cook the carrots and pepper for about 10 minutes. Add the chickpeas, paprika and 50 ml water and heat for another 5 minutes.
3. Fluff the couscous with a fork and fold into the vegetables. Season with salt and pepper, crumble over the feta and serve.

Ingredients for 2 portions

• 400 grams Potatoes
• 250 grams Carrots
• 120 grams Red lentils, dry
• 400 grams Canned chopped tomatoes
• 100 grams Onions
• 15 millilitres Olive oil
• 2 grams Sweet paprika powder
• 2 grams Salt
• 1 grams Ground black pepper

How to cook it

1. Dice the onion and cut the potatoes and carrots into small cubes. Rinse the lentils. Heat the oil in a large saucepan and soften the onion for about 3 minutes.
2. Add the potatoes, carrots, lentils, tomatoes, paprika and 800 ml water. Bring to the boil and simmer gently for about 25 minutes until the vegetables and lentils are tender. Stir occasionally.
3. Add a little more water if needed. Season with salt and pepper and divide between two bowls.