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Weeknight meal planner: October

Weeknight meal planner: October

Vegetarian special! Here’s everything you need for four nights of delicious, nutritionist-approved meat-free meals for two, for under $67. Just grab your shopping list and get dinner done.

Step 1

Check your pantry is stocked with the essentials.

Pantry staples

  • beetroot or tomato chutney
  • black pepper
  • brown rice
  • chilli flakes or fresh chilli (optional)
  • curry powder
  • flour
  • oil spray
  • peanut butter
  • red wine vinegar
  • reduced-salt soy sauce
  • salt
  • sesame oil
  • Tabasco or hot sauce (optional)

Step 2

Hit the supermarket, here’s your shopping list.

Dairy, eggs

  • 12 size 6 eggs
  • small tub low-fat plain yoghurt
  • Bottled, canned, packaged
  • 400g can cherry tomatoes
  • falafel mix
  • 390g can lentils
  • 400ml can light coconut milk
  • Mexican spice mix
  • pumpkin seeds
  • sesame seeds
  • 200g firm tofu
  • wholegrain bread (optional)

Produce

  • 3 carrots
  • 3 courgettes
  • 1 large Desiree potato
  • fresh coriander
  • fresh mint
  • garlic
  • lemon
  • lime
  • peas (fresh or frozen)
  • 1 bag prepared slaw mix
  • 2 red capsicums
  • 1 bag spinach
  • spring onions
  • 2 tomatoes

Step 3

Get cooking! Make these tasty, healthy meat-free dinners for two.

Monday: Falafel Scotch eggs with sesame slaw

Tuesday: Tofu and vege satay curry

Wednesday: Mexican baked eggs with tomatoes and lentils

Thursday: Spring vege and potato fritters with fresh tomato salsa




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