Focus: Warming winter meals with varied cuisines - Indian curries, Asian ramen, roasted chicken, and fresh fish.

This plan uses up the cooked chickpeas and limp celery (Sunday lunch soup), features the requested chicken dinner, and rotates through freezer proteins. The week spans multiple cuisines for variety while ensuring every meal is nutritionally balanced with protein, carbs, and plenty of vegetables.

Meal Plan Summary

• Uses from freezer: Alaska pollock, frozen spinach, edamame, peas, frozen ginger
• Uses from fridge: Cooked chickpeas, celery, carrots, potatoes, feta, soy-marinated tofu, eggs
• Fresh vegetables to buy: Mixed salad greens, fresh cilantro, green onions, fresh ginger (supplement frozen)

Ingredients used across multiple meals: Fresh cilantro (3 meals), ginger (3 meals), garlic (5 meals), rice (3 meals)

Meals

Sunday, January 11

• Lunch: Chickpea Celery Soup

  • Uses the cooked chickpeas and cooks the limp celery until tender
  • Serve with quick flatbreads.

• Dinner: Crispy Lemon Chicken with Roasted Carrots + Roasted Potatoes + Simple Green Salad

  • The chicken comes with roasted carrots
  • Add roasted potato wedges (from fridge potatoes)
  • Fresh green salad on the side
  • Prep for tomorrow: None needed - tikka masala uses pantry staples

Monday, January 12

• Dinner: Tikka Masala with Lentils
  • Complete balanced meal with lentils, rice, and raita
  • Uses red lentils from pantry
  • Prep for tomorrow: Move pollock from freezer to fridge to thaw

Tuesday, January 13

• Dinner: Crispy Pollock with Ginger Cabbage Slaw + Jasmine Rice
  • Pan-fried pollock with fresh crunchy slaw
  • Serve with jasmine rice for a complete meal
  • Uses frozen ginger and red cabbage from fridge

Wednesday, January 14

• Dinner: [[Saag Paneer with Feta]]
  • Uses frozen spinach and feta cheese
  • Serve with jasmine rice (included in recipe)
  • Rich, creamy, aromatic Indian curry

Thursday, January 15

• Dinner: Simple Everyday Ramen
  • Family favorite! Uses soy-marinated tofu, edamame, and peas
  • Complete meal with noodles, protein, and vegetables
  • Add optional: corn from freezer, bok choy if available

Ingredients

Complete list of everything needed for all 6 meals.

Proteins

• Chicken thighs, bone-in skin-on - 4 pieces (~600g)
• Alaska pollock (freezer) - 2 fillets
• Red lentils (pantry) - 50g
• Feta cheese - 150g
• Soy-marinated tofu (fridge) - 1 block
• Eggs - 2
• Cooked chickpeas (fridge) - 400g

Produce

• Celery (fridge) - 3 stalks
• Carrots (fridge) - 6 medium (4 for chicken, 1 for soup, 1 for tikka masala)
• Potatoes (fridge) - 500g
• Red cabbage (fridge) - 1/4 head
• Lemons (fridge) - 2
• Fresh parsley - 1 bunch
• Fresh cilantro - 1 large bunch
• Green onions - 1 bunch
• Fresh ginger - 5cm piece (supplement frozen ginger)
• Mixed salad greens - 1 bag
• Onions (pantry) - 3 medium
• Garlic (pantry) - 1 head
• Apple - 1 small (for raita)

Frozen (from freezer)

• Alaska pollock - 2 fillets
• Frozen spinach, whole leaf - 250g
• Frozen ginger - as needed
• Edamame - 100g
• Peas - 100g

Dairy

• Feta cheese - 150g
• Greek yoghurt (fridge) - 200ml
• Crème fraîche 18% - 100ml
• Butter (fridge) - 50g

Pantry Staples

• Jasmine rice - 400g
• Red lentils - 150g total (100g for soup, 50g for tikka)
• Ramen or soba noodles - 2 portions
• Passata (crushed tomatoes) - 200ml
• Olive oil
• Soy sauce
• Miso paste (fridge)
• Tahini (fridge)
• Sesame oil
• Rice vinegar
• Tomato paste
• Vegetable stock/bouillon
• Spices: cumin, garam masala, turmeric, coriander seeds, cardamom, chili flakes
• Dried shiitake mushrooms (optional for ramen)
• Cashews - 50g
• Salt and pepper

Optional Garnishes

• Sesame seeds
• Togarashi or chili flakes