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# Weekly Meal Plan

By [Angela Chan (@AngelaChan)](https://listium.com/@AngelaChan)

996 views · 4 likes · 1 follower  
Published 13 December 2016 · Updated 13 December 2016

Category: food & drink / healthy eating

Not sure what to eat? Check out this easy, healthy and delicious weekly meal plan!

## Items

### 1. [Fig bircher muesli](https://listium.com/@AngelaChan/4867/weekly-meal-plan/74/fig-bircher-muesli)

Item ID: `74`

- Meal: Breakfast
- Ingredients:
  > 2 1/2cups natural muesli
  >  1 1/2 cups apple juice
  >  1 cup reduced-fat plain yoghurt
  >  3/4 cup reduced-fat milk
  >  3/4 cup chopped dried figs
  >  2 tablespoons honey
  >  1/4 cup slivered almonds, toasted
  >  3 fresh figs, quartered
- Method:
  > Step 1
  > Combine muesli, apple juice, yoghurt, milk, dried figs and honey in a medium bowl. Cover and refrigerate overnight.
  > 
  > Step 2
  > Spoon muesli mixture into bowls. Sprinkle with nuts. Top with fresh figs. Serve.
- Difficulty: ★★☆☆☆
- Link: [http://www.taste.com.au/recipes/19229/fig+bircher+muesli?ref=collections,easy-breakfast-recipes](http://www.taste.com.au/recipes/19229/fig+bircher+muesli?ref=collections,easy-breakfast-recipes)
- Thumbs: +2
- Cooked: true
- Shopping List: -

### 2. [BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)](https://listium.com/@AngelaChan/4867/weekly-meal-plan/75/blats-bacon-lettuce-avocado-tomato-sandwiches)

Item ID: `75`

- Meal: Lunch
- Ingredients:
  > - 8 slices center-cut bacon, halved1 ripe medium avocado
  > - 2 tablespoons chopped fresh basil
  > - 1 tablespoon mayonnaise
  > - 1/2 teaspoon finely grated or minced garlic
  > - 1/4 teaspoon salt1/4 teaspoon ground pepper
  > - 8 slices sprouted-wheat bread
  > - 1 medium tomato, cut into 8 slices4 romaine leaves
  > - 1 cup alfalfa sprouts
- Method:
  > 1. Cook bacon in a large skillet over medium heat until crisp, 5 to 10 minutes. Transfer to a paper towel-lined plate. 
  > 
  > 2. Meanwhile, mash avocado in a medium bowl. Stir in basil, mayonnaise, garlic, salt and pepper. Toast bread. 
  > 
  > 3. Spread about 2 tablespoons of the avocado mixture on 4 slices of toast. Top each with 4 pieces of bacon, 2 tomato slices, 1 lettuce leaf, 1/4 cup sprouts and the remaining toast.
- Difficulty: ★★☆☆☆
- Link: [http://www.eatingwell.com/recipe/251192/blats-bacon-lettuce-avocado-tomato-sandwiches/](http://www.eatingwell.com/recipe/251192/blats-bacon-lettuce-avocado-tomato-sandwiches/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 3. ["Marinated and grilled salmon](https://listium.com/@AngelaChan/4867/weekly-meal-plan/76/marinated-and-grilled-salmon)

Item ID: `76`

- Meal: Dinner
- Ingredients:
  > Ingredients
  > 2 sticks fresh lemon grass
  > ½ small bottle low-salt dark soy sauce
  > 1 bunch fresh coriander , stalks finely sliced, leaves reserved
  > 1 thumb-sized piece fresh ginger , finely grated
  > 4 cloves garlic , finely grated
  > 1 large salmon fillet , (about 1kg), from sustainable sources, ask your fishmonger, scaled and pin-boned
  > 4 tablespoons runny honey
  > 2 red chillies , deseeded and finely sliced
  > 4 spring onions , finely sliced
  > 2 limes
- Method:
  > Method
  > 1. Bash up your lemon grass and mix it with the soy sauce, coriander stalks, ginger and garlic then rub all over the salmon fillet. 
  > 
  > 2. Leave it to marinate for an hour or so, either in a plastic bag or on a tray covered with cling film.
  > 
  > 3. Preheat your grill to its highest setting. When you’re ready to cook the salmon, remove it from the marinade, brush with honey and grill for 10 minutes.
  > 
  > 4. Fork up the cooked salmon a little so everyone can see the lovely, dark, sticky outside and the juicy, pink fish underneath. Serve sprinkled with the chillies, spring onions, reserved coriander leaves, then squeeze over the lime.
- Difficulty: ★☆☆☆☆
- Link: [http://www.jamieoliver.com/recipes/fish-recipes/marinated-and-grilled-salmon/](http://www.jamieoliver.com/recipes/fish-recipes/marinated-and-grilled-salmon/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 4. ["Chocolate mousse with prunes](https://listium.com/@AngelaChan/4867/weekly-meal-plan/78/chocolate-mousse-with-prunes)

Item ID: `78`

- Meal: Dessert
- Ingredients:
  > Ingredients
  > 350 g dark chocolate (70%) , plus extra to serve
  > 100 ml double cream
  > 10 free-range eggs
  > 50 g golden caster sugar
  > PRUNES
  > 500 g dried prunes
  > 150 ml whisky
  > 100 ml fresh unsweetened orange juice
- Method:
  > Method
  > 1. Prepare the prunes the night before: combine all the ingredients in a bowl and leave to soak overnight.
  > 
  > 2. The next day, break up the chocolate and melt in a bowl set over a pan of simmering water, ensuring the bowl doesn’t touch the water. Remove the bowl from the heat and allow to cool.
  > 
  > 3. Warm the cream in a pan over a low heat, then mix into the chocolate until smooth.
  > 
  > 4. Separate the eggs and beat the egg whites and sugar with an electric whisk until fluffy. Whisk the yolks into the chocolate mixture, then gently fold this through the beaten egg whites.
  > 
  > 5. Place the prunes in the base of a deep, glass trifle dish, pressing them against the sides. Pour over the mousse and allow to set in the fridge for at least 2 to 3 hours.
  > 
  > 6. Shave over a little extra chocolate, and serve.
- Difficulty: ★★★☆☆
- Link: [http://www.jamieoliver.com/recipes/chocolate-recipes/chocolate-mousse-with-prunes/](http://www.jamieoliver.com/recipes/chocolate-recipes/chocolate-mousse-with-prunes/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 5. [Tropical Fruit Overnight Oats](https://listium.com/@AngelaChan/4867/weekly-meal-plan/80/tropical-fruit-overnight-oats)

Item ID: `80`

- Meal: Breakfast
- Ingredients:
  > INGREDIENTS
  > ⅓ cup plain Greek yogurt
  > ½ cup (heaping) rolled oats
  > ⅔ cup full-fat coconut milk (in the can)
  > 1 tablespoon chia seeds or ground flax meal
  > ½ teaspoon vanilla extract
  > Pinch of salt
  > 0-2 tablespoons honey or maple syrup
  > ⅓ cup chopped fresh or canned pineapple
  > ⅓ cup chopped ripe mango
  > ½ ripe banana, chopped or mashed
  > 2 tablespoons unsweetened flaked coconut
- Method:
  > 1. Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.
  > 
  > 2. Close and refrigerate for at least 4 hours, but preferably overnight before eating.
- Difficulty: ★☆☆☆☆
- Link: [http://wholefully.com/2016/03/07/8-classic-overnight-oats-recipes-you-should-try/](http://wholefully.com/2016/03/07/8-classic-overnight-oats-recipes-you-should-try/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 6. [Tomato & caper linguine](https://listium.com/@AngelaChan/4867/weekly-meal-plan/81/tomato--caper-linguine)

Item ID: `81`

- Meal: Lunch
- Ingredients:
  > Ingredients
  > 400 g dried linguine
  > olive oil
  > 350 g tomato passata
  > 5 tablespoons baby capers
  > 1 lemon
  > Parmesan cheese
- Method:
  > Method
  > 1. Bring a saucepan of salted water to the boil and cook linguine according to the packet instructions.
  > 
  > 2. Meanwhile, drizzle a lug of oil into a medium saucepan over a medium heat, add the tomato passata and capers (rinsed), then finely grate in half the lemon zest. Simmer for 5 to 7 minutes, then season to taste.
  > 
  > 3. When the linguine is al dente, drain and toss with the sauce to coat. To serve, finely grate over some Parmesan and extra lemon zest, if desired.
- Difficulty: ★★★☆☆
- Link: [http://www.jamieoliver.com/recipes/pasta-recipes/tomato-caper-linguine/](http://www.jamieoliver.com/recipes/pasta-recipes/tomato-caper-linguine/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 7. [Roasted chicken breast with cherry tomatoes and asparagus](https://listium.com/@AngelaChan/4867/weekly-meal-plan/82/roasted-chicken-breast-with-cherry-tomatoes-and-asparagus)

Item ID: `82`

- Meal: Dinner
- Ingredients:
  > Ingredients
  > 1 higher-welfare chicken breast
  > 8 sticks asparagus , trimmed
  > 6 cherry tomatoes
  > 2 sprigs rosemary
  > 1 pinch sea salt
  > 1 pinch freshly ground black pepper
  > olive oil
  > white wine
  > balsamic vinegar
- Method:
  > Method
  > 1. Preheat the oven to 200°C/400°F/gas 6. Put 1 chicken breast, with its skin left on, in a bowl. 
  > 
  > 2. Add 8 trimmed sticks of asparagus, 6 halved cherry tomatoes and the leaves from 1 sprig of fresh rosemary plus a whole sprig of rosemary as well. 
  > 
  > 3. Toss everything together with a pinch of sea salt and freshly ground black pepper and a drizzle of olive oil.
  > 
  > 4. Put the veg into a tinfoil tray and place the chicken and rosemary sprig on top. Season well. Add some white wine and cook in the middle of the oven for 25 to 35 minutes. 
  > 
  > 5.Serve drizzled with balsamic vinegar.
- Difficulty: ★☆☆☆☆
- Link: [http://www.jamieoliver.com/recipes/chicken-recipes/roasted-chicken-breast-with-cherry-tomatoes-and-asparagus/](http://www.jamieoliver.com/recipes/chicken-recipes/roasted-chicken-breast-with-cherry-tomatoes-and-asparagus/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 8. [Lemon sorbet](https://listium.com/@AngelaChan/4867/weekly-meal-plan/83/lemon-sorbet)

Item ID: `83`

- Meal: Dessert
- Ingredients:
  > Ingredients
  > 150 g caster sugar
  > 8 unwaxed lemons (should give you about 300ml juice)
- Method:
  > Method
  > 1. Finely grate the lemon zest into a pan, add the sugar and 250ml cold water, and warm over a low heat until the sugar dissolves, about 5 minutes.
  > 
  > 2. Strain the mixture through a fine sieve into a bowl, returning half the lemon zest to the liquid (discarding the rest). Squeeze in the lemon juice, catching any pips in your fingers.
  > Stir well, allow to cool slightly, then chill in the freezer for around 30 minutes, before removing.
  > 
  > 3. Transfer to an ice cream machine and churn until it’s the texture of sorbet. Pop it into a plastic container and freeze for 2 hours to firm up, before serving.
- Difficulty: ★☆☆☆☆
- Link: [http://www.jamieoliver.com/recipes/fruit-recipes/lemon-sorbet/](http://www.jamieoliver.com/recipes/fruit-recipes/lemon-sorbet/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 9. [Oat and berry acai bowl](https://listium.com/@AngelaChan/4867/weekly-meal-plan/84/oat-and-berry-acai-bowl)

Item ID: `84`

- Meal: Breakfast
- Ingredients:
  > 1/2 cup milk (see Note)
  >  1/3 cup traditional oats
  >  1/2 ripe banana
  >  1/4 cup frozen blueberries
  >  1/4 cup frozen raspberries
  >  1 tablespoon white chia seeds
  >  1 teaspoon acai powder (see Note)
  >  100g mixed berries
  >  1 tablespoon pistachios, chopped
  >  2 teaspoons dried cranberries
  >  2 teaspoons freeze-dried pomegranate seeds
  >  1 tablespoon chia seeds ( Blender or stick blender needed)
- Method:
  > Step 1
  > Blend milk, oats, banana, frozen berries and acai powder until smooth. Stand for a few minutes to thicken.
  > Step 2
  > Spoon into a serving bowl. Arrange berries, pistachio and seeds on top.
- Difficulty: ★☆☆☆☆
- Link: [http://www.taste.com.au/recipes/41275/oat+and+berry+acai+bowl?ref=collections,easy-breakfast-recipes](http://www.taste.com.au/recipes/41275/oat+and+berry+acai+bowl?ref=collections,easy-breakfast-recipes)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 10. [Avocado and vegetable rice-paper rolls](https://listium.com/@AngelaChan/4867/weekly-meal-plan/85/avocado-and-vegetable-rice-paper-rolls)

Item ID: `85`

- Meal: Lunch
- Ingredients:
  > 8 small rice-paper wrappers
  > 1/2 cup shredded iceberg lettuce
  > 3/4 cup (50g) beansprouts, trimmed
  > 1 small carrot, peeled, grated
  > 1 medium Lebanese cucumber, peeled, cut into ribbons (see note)
  > 1 medium avocado, peeled, cut into strips Sweet chilli sauce, to serve
- Method:
  > Step 1
  > Pour warm water into a heatproof bowl until half full. Dip 1 rice paper wrapper in water. Place on a flat surface. Stand for 20 to 30 seconds or until soft enough to roll without splitting.
  > Step 2
  > Place one-eighth of lettuce along 1 edge of 1 wrapper. Top with one-eighth each of beansprouts, carrot, cucumber and avocado. Fold in ends. Roll up firmly to enclose filling. Cover with a damp tea towel to prevent roll drying out. Repeat with remaining wrappers, lettuce, beansprouts, carrot, cucumber and avocado. Serve with sweet chilli sauce.
- Difficulty: ★★☆☆☆
- Link: [http://www.taste.com.au/recipes/23753/avocado+and+vegetable+rice+paper+rolls?ref=collections,healthy-lunch-recipes](http://www.taste.com.au/recipes/23753/avocado+and+vegetable+rice+paper+rolls?ref=collections,healthy-lunch-recipes)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 11. [Spicy spaghetti vongole](https://listium.com/@AngelaChan/4867/weekly-meal-plan/110/spicy-spaghetti-vongole)

Item ID: `110`

- Meal: Dinner
- Ingredients:
  > Ingredients
  > olive oil
  > 6 cloves of garlic , peeled
  > 1 x 400 g tin of plum tomatoes
  > sea salt
  > freshly ground black pepper
  > 500 g spaghetti
  > a bunch of fresh flat-leaf parsley
  > 4 squid with tentacles , cleaned
  > 1.5 kg clams , cleaned
  > 100 ml white wine
  > extra virgin olive oil
  > 4 fresh red chillies
- Method:
  > Method
  > 1. Preheat a large griddle pan over a high heat, then add the chillies and cook for 20 minutes, or until blackened all over, turning occasionally. Transfer to a bowl, cover with cling film and set aside for around 10 minutes to cool.
  > 
  > 2. Once cooled, peel and discard the blackened skin, then halve and deseed. 
  > 
  > 3. Heat a lug of olive oil in a medium frying pan over a low heat, then finely slice and add 2 garlic cloves. Fry for a few seconds, or until lightly golden, then add the chillies and tinned tomatoes, breaking them up with a spoon. 
  > 
  > 4. Bring to the boil, then reduce to low and simmer for around 5 minutes. Season with salt and pepper, mash well with a potato masher, then set the arrabbiata sauce aside.
  > 
  > 5. Cook the spaghetti according to packet instructions in a large pan of salted boiling water over a high heat.
  > 
  > 6. Meanwhile, pick the parsley leaves and set aside for later, then finely slice the stalks. Halve the squid tentacles, thinly slice the tubes, then finely slice the remaining garlic. 
  > 
  > 7. Preheat a large frying pan over a medium-high heat, add the parsley stalks, garlic, clams, wine and 2 large spoonfuls of arrabbiata sauce, then stir well. Add the squid and toss well to coat. Cover and cook for 3 to 4 minutes, or until the clams have opened.
  > 
  > 8. Drain the spaghetti, reserving a cupful of the cooking water, then add to the clams. Roughly chop and add the parsley leaves, toss well, adding a splash of the reserved cooking water to loosen, if needed. Stir in any remaining arrabbiata sauce if you fancy more of a kick, drizzle with extra virgin olive oil and serve straightaway.
- Difficulty: ★☆☆☆☆
- Link: [http://www.jamieoliver.com/recipes/seafood-recipes/spicy-spaghetti-vongole/](http://www.jamieoliver.com/recipes/seafood-recipes/spicy-spaghetti-vongole/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 12. [Roasted banana & cinnamon ice cream](https://listium.com/@AngelaChan/4867/weekly-meal-plan/88/roasted-banana--cinnamon-ice-cream)

Item ID: `88`

- Meal: Dessert
- Ingredients:
  > Ingredients
  > 5 ripe bananas
  > 2 oranges
  > 4 tablespoons runny honey
  > 3 teaspoons ground cinnamon
  > 300 ml milk
  > 250 g fat-free natural yoghurt
  > dark chocolate (70%)
- Method:
  > 1. Preheat the oven to 170ºC/gas 3.
  > 
  > 2.Peel the bananas and lay them in a snug-fitting heatproof dish. Finely grate the orange zest and put aside, then halve and squeeze over the juice of 1½ oranges.
  > 
  > 3. Drizzle with the honey and sprinkle over 2 teaspoons of the cinnamon, then roast in the oven for around 20 minutes, or until golden and soft, then set aside to cool.
  > Place the bananas and their syrup in a blender, then blitz with the milk and yoghurt.
  > 
  > 4. Add in a handful of the zest, the juice of the remaining orange half, a pinch of sea salt and the rest of the cinnamon, then churn in an ice-cream machine. If you don’t have one, freeze the mixture in a suitable container for about 3 hours; every hour, take it out, whip with a whisk, then return to the freezer.
  > 
  > 5. Serve in bowls with a scattering of orange zest and a fine grating of dark chocolate.
- Difficulty: ★☆☆☆☆
- Link: [http://www.jamieoliver.com/recipes/fruit-recipes/roasted-banana-cinnamon-ice-cream/](http://www.jamieoliver.com/recipes/fruit-recipes/roasted-banana-cinnamon-ice-cream/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 13. [One-pan brekky](https://listium.com/@AngelaChan/4867/weekly-meal-plan/89/one-pan-brekky)

Item ID: `89`

- Meal: Breakfast
- Ingredients:
  > 2 teaspoons olive oil
  >  4 lean beef chipolata sausages
  >  4 rindless shortcut bacon rashers
  >  150g button mushrooms, sliced
  >  1 medium tomato, halved
  >  2 eggs
  >  Toast and tomato sauce, to serve
- Method:
  > Step 1
  > Heat oil in a large frying pan over medium-high heat. Add sausages and bacon. Cook for 3 to 4 minutes or until sausages are almost cooked though.
  > Step 2
  > Add mushroom and tomato to pan. Cook for 2 to 3 minutes or until mushroom is tender and sausages cooked through. Push sausages, bacon, mushroom and tomato to 1 side of pan. Crack eggs into pan. Cook for 3 to 4 minutes or until cooked to your liking. Season with salt and pepper. Serve with toast and sauce.
- Difficulty: ★★☆☆☆
- Link: [http://www.taste.com.au/recipes/22335/one+pan+brekky?ref=collections,easy-breakfast-recipes](http://www.taste.com.au/recipes/22335/one+pan+brekky?ref=collections,easy-breakfast-recipes)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 14. [Broccoli & Feta Pasta Salad](https://listium.com/@AngelaChan/4867/weekly-meal-plan/90/broccoli--feta-pasta-salad)

Item ID: `90`

- Meal: Lunch
- Ingredients:
  > Dressing
  > 1 clove garlic, minced1/4 teaspoon salt1/2 cup buttermilk1/4 cup low-fat mayonnaise
  > 3 tablespoons chopped fresh oregano or 1 tablespoon dried1 tablespoon distilled white vinegar         
  > 
  > Pasta Salad
  > 8 ounces (about 3 cups) whole-wheat fusilli2 cups chopped broccoli
  > 1 3/4 cups halved grape or cherry tomatoes
  > 1 15-ounce can chickpeas, rinsed1/2 cup crumbled feta cheese
  > Freshly ground pepper to taste
- Method:
  > 1. To prepare dressing: Mash garlic and salt in a medium bowl with the back of a spoon into a chunky paste. Add buttermilk, mayonnaise, oregano and vinegar; whisk until combined. 
  > 
  > 2. To prepare pasta salad: Cook pasta in a large pot of boiling water according to package directions. Drain, transfer to a large bowl and let cool. Add broccoli, tomatoes, chickpeas, feta, pepper and the dressing; toss to coat.
  > 
  > Make Ahead Tip: Cover and refrigerate, without dressing, for up to 1 day. Toss with the dressing about 1 hour before serving.
- Difficulty: ★★☆☆☆
- Link: [http://www.eatingwell.com/recipe/250714/broccoli-feta-pasta-salad/](http://www.eatingwell.com/recipe/250714/broccoli-feta-pasta-salad/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 15. [Fabulous fish stew](https://listium.com/@AngelaChan/4867/weekly-meal-plan/111/fabulous-fish-stew)

Item ID: `111`

- Meal: Dinner
- Ingredients:
  > Ingredients
  > 2 cloves garlic , peeled
  > 1 small pinch saffron , optional
  > sea salt
  > freshly ground black pepper
  > 250 ml low-fat mayonnaise , made with free-range eggs
  > lemon juice
  > 12 mussels , from sustainable sources, ask your fishmonger
  > 20 clams , from sustainable sources, ask your fishmonger
  > olive oil
  > 1 small wineglass white wine
  > 400 g good-quality tinned plum tomatoes
  > 2 small fillets of sea bass or bream , from sustainable sources, ask your fishmonger, cut in half
  > 2 small fillets of red mullet or snapper , from sustainable sources, ask your fishmonger, cut in half
  > 2 small fillets of monkfish or other firm white fish , from sustainable sources, ask your fishmonger
  > 4 langoustines or tiger prawns , from sustainable sources, ask your fishmonger, shell on
  > 2 thick slices crusty bread
  > 1 small handful fennel tops
  > extra virgin olive oil
  > 1 small bunch fresh basil , leaves picked and stalks chopped
- Method:
  > Method
  > 1. It’s worth trying to get hold of saffron for this one – it’s available from most delis and good supermarkets. It’s not cheap, but bear in mind you won’t need much at all to spice up a dish. Make sure you use a wide pan so all the fish is in contact with the tomatoey broth. If you haven’t got one, try using a high-sided roasting tray instead, with another tray as a lid.
  > 
  > 2. To make the saffron aïoli, smash a clove of garlic, a tiny squeeze of lemon juice, and the saffron (if using) with a small pinch of salt in a pestle and mortar or a Flavour Shaker™ until it turns into a mush. Add a tablespoon of mayonnaise and pound again. Stir in the rest of the mayo. Taste and season with a little more lemon juice, salt and pepper.
  > 
  > 3. Give the mussels and clams a good wash in plenty of clean cold water and scrub any dirty ones lightly with a scrubbing brush, pulling off any beardy bits. If there are any that aren’t tightly closed, give them a sharp tap. If they don’t close up, throw them away.
  > 
  > 4. Heat a large, wide saucepan or stewing pot and pour in a splash of olive oil. Slice up the rest of the garlic and fry it in the oil until lightly golden. Add the wine and the tomatoes and the basil stalks and bring to the boil. Simmer gently for 10 to 15 minutes, until the liquid has reduced a little.
  > 
  > 5. Add all your fish and shellfish in a single layer and season with salt and pepper. Push the fish down into the liquid and put the lid on. Cook gently for about 10 minutes or until all the clams and mussels have opened and the fish fillets and langoustines or prawns are cooked through. (Discard any clams or mussels that don’t open.)
  > 
  > 6. Toast the bread on a hot griddle pan and get out the serving bowls. Put a piece of toast in each bowl and ladle the soup over the top, making sure the fish is divided more or less evenly. Top each bowl with some fennel tops, basil leaves, a drizzle of extra virgin olive oil and a big blob of saffron aïoli.
- Difficulty: ★☆☆☆☆
- Link: [http://www.jamieoliver.com/recipes/fish-recipes/fabulous-fish-stew/](http://www.jamieoliver.com/recipes/fish-recipes/fabulous-fish-stew/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 16. ["Soaked pistachio & citrus cake](https://listium.com/@AngelaChan/4867/weekly-meal-plan/92/soaked-pistachio--citrus-cake)

Item ID: `92`

- Meal: Dessert
- Ingredients:
  > Ingredients
  > 75 g unsalted butter , plus extra for greasing
  > 4 large free-range eggs
  > 100 g sugar
  > 100 g ground pistachios
  > 100 g fine semolina
  > 1 lemon
  > 50 g no-peel orange marmalade
  > 1 teaspoon dried mint
  > 25 g pistachios
  > LEMON SYRUP
  > 2 lemons
  > 150 g sugar
- Method:
  > Method
  > 1. Preheat the oven to 180ºC/350ºF/gas 4. Grease and line a 20cm round loose-bottomed cake tin.
  > 
  > 2. Melt the butter over a low heat, then set aside.
  > 
  > 3. Separate the egg yolks and whites. Beat the egg yolks with the sugar in an electric mixer until light and creamy.
  > 
  > 4. While the machine is running, slowly add the pistachios and semolina, followed by the melted butter, lemon zest, marmalade and ¼ teaspoon of sea salt. Beat until smooth.
  > 
  > 5. In a separate bowl, whisk the egg whites until they form stiff peaks.
  > 
  > 6. Gently fold this into the pistachio mixture in three additions in order to keep it as airy as possible.
  > 
  > 7. Pour the batter into the prepared tin and bake for 25 to 30 minutes, or until golden and an inserted wooden skewer comes out clean.
  > 
  > 8. Meanwhile, make the lemon syrup. Combine the lemon juice and sugar in a saucepan and stir over a medium heat until the sugar has dissolved. Remove from the heat and set aside.
  > 
  > 9. Pierce the cake all over with a skewer as soon as you remove it from the oven. Slowly pour the syrup over the cake while it’s still warm.
  > 
  > 10. Sprinkle with the dried mint, then chop and scatter over the pistachios.
  > 
  > 11. Leave the cake to cool completely before removing from the tin. Serve slices with a spoonful of Greek yoghurt, if you like.
- Difficulty: ★★★☆☆
- Link: [http://www.jamieoliver.com/recipes/fruit-recipes/soaked-pistachio-citrus-cake/](http://www.jamieoliver.com/recipes/fruit-recipes/soaked-pistachio-citrus-cake/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 17. [Scrambled eggs with smoked salmon](https://listium.com/@AngelaChan/4867/weekly-meal-plan/94/scrambled-eggs-with-smoked-salmon)

Item ID: `94`

- Meal: Breakfast
- Ingredients:
  > 4 eggs
  >  2 tablespoons skim milk
  >  1 tablespoon finely-chopped chives
  >  olive oil cooking spray
  >  2 slices rye bread
  >  4 slices smoked salmon
  >  1 cup baby spinach
- Method:
  > Step 1 
  > Whisk eggs, milk, chives and salt and pepper in a jug until small bubbles appear.
  > 
  > Step 2
  > Heat a non-stick frying pan over high heat. Reduce heat to low. Spray pan with oil. Beat egg mixture again and pour into pan. As egg begins to set, stir gently with a wooden spoon, tilting pan to allow uncooked egg to come in contact with the base. Cook until eggs form creamy curds. Remove pan from heat immediately.
  > 
  > Step 3
  > Meanwhile, toast bread. Top toast with scrambled eggs, salmon and spinach. Season with salt and pepper. Serve.
- Difficulty: ★★☆☆☆
- Link: [http://www.taste.com.au/recipes/124/scrambled+eggs+with+smoked+salmon?ref=collections,easy-breakfast-recipes](http://www.taste.com.au/recipes/124/scrambled+eggs+with+smoked+salmon?ref=collections,easy-breakfast-recipes)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 18. [Mediterranean Wrap](https://listium.com/@AngelaChan/4867/weekly-meal-plan/95/mediterranean-wrap)

Item ID: `95`

- Meal: Lunch
- Ingredients:
  > 1/2 cup water
  > 1/3 cup couscous, preferably whole-wheat
  > 1 cup chopped fresh parsley
  > 1/2 cup chopped fresh mint
  > 1/4 cup lemon juice
  > 3 tablespoons extra-virgin olive oil
  > 2 teaspoons minced garlic
  > 1/4 teaspoon salt, divided
  > 1/4 teaspoon freshly ground pepper
  > 1 pound chicken tenders
  > 1 medium tomato, chopped
  > 1 cup chopped cucumber
  > 4 10-inch spinach or sun-dried tomato wraps or tortillas
- Method:
  > 1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. 
  > 
  > 2. Cover and let stand for 5 minutes. Fluff with a fork. Set aside. 
  > 
  > 3. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl. 
  > 
  > 4. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. 
  > 
  > 5. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. 
  > 
  > 6. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle. 
  > 
  > 7. Stir the remaining parsley mixture into the couscous along with tomato and cucumber. To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. 
  > 
  > 8. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
  > 
  > Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
- Difficulty: ★★☆☆☆
- Link: [http://www.eatingwell.com/recipe/250068/mediterranean-wrap/](http://www.eatingwell.com/recipe/250068/mediterranean-wrap/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 19. ["Spicy lamb cutlets with crispy coriander potatoes](https://listium.com/@AngelaChan/4867/weekly-meal-plan/96/spicy-lamb-cutlets-with-crispy-coriander-potatoes)

Item ID: `96`

- Meal: Dinner
- Ingredients:
  > Ingredients
  > 8 quality lamb cutlets
  > 4 tablespoons olive oil , plus extra for the lamb
  > sea salt
  > 1 tablespoon freshly ground black pepper
  > 1 dried chilli , finely sliced
  > 1 small handful fresh thyme leaves
  > 1 kg waxy red potatoes
  > 2 tablespoons coriander seeds
  > ½ teaspoon ground cinnamon
  > 1 small glass red wine
  > 1 large cabbage , shredded
  > 1 lemon , juice of
  > extra virgin olive oil
- Method:
  > Method
  > 1. These lamb chops are a great alternative to a Sunday roast and packed with spicy flavour
  > 
  > 2. Preheat the oven to 200°C/400°F/gas 6. Drizzle the cutlets with olive oil and sprinkle over a pinch of salt, the black pepper, chilli and the thyme leaves. Give the cutlets a good rub to massage in the flavours, then put to the side.
  > 
  > 3. Cut the potatoes into large, even-sized chunks and place in a pan of cold, salted water. Bring to the boil and cook for 8 to 10 minutes. Drain and leave to steam dry. Meanwhile, crush the coriander seeds lightly in a pestle and mortar.
  > 
  > 4. Tip the potatoes into a large roasting tray and crush them slightly with your thumb. Sprinkle over the crushed coriander seeds and the cinnamon. 
  > 
  > 5. Drizzle over the olive oil and pour in the red wine. Toss to coat the potatoes, then roast for 45 minutes, turning them half way through.
  > 
  > 6. While the potatoes are in the oven, cook the cabbage for 10 minutes in a large pan of boiling, salted water. Get a griddle pan nice and hot and griddle the cutlets to your liking for 5 to 8 minutes, turning them halfway through.
  > 
  > 7. Drain the cabbage and tip back into the pan. Squeeze over the lemon juice, drizzle over a little extra virgin olive oil and season. 
  > 
  > 8. Serve the cutlets with the coriander potatoes and the lemony cabbage.
  > Tip: These tasty coriander potatoes are also great with pork chops or chicken.
- Difficulty: ★☆☆☆☆
- Link: [http://www.jamieoliver.com/recipes/lamb-recipes/spicy-lamb-cutlets-with-crispy-coriander-potatoes/](http://www.jamieoliver.com/recipes/lamb-recipes/spicy-lamb-cutlets-with-crispy-coriander-potatoes/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 20. ["Blackberry fool](https://listium.com/@AngelaChan/4867/weekly-meal-plan/98/blackberry-fool)

Item ID: `98`

- Meal: Dessert
- Ingredients:
  > Ingredients
  > 1 vanilla pod
  > 500 g blackberries
  > 100 g caster sugar
  > 1 lemon
  > 330 ml double cream
  > 200 ml fat-free Greek yoghurt
- Method:
  > Method
  > 1. Halve, the vanilla pod and scrape out the seeds, then place in a large pan along with 350g of the berries, the sugar and lemon juice. 
  > 
  > 2. Bring to the boil over a medium heat.
  > Simmer for 3 to 4 minutes, or until syrupy and the berries are soft but holding their shape. 
  > 
  > 3. Set aside to cool.
  > 
  > 4. In a large bowl, whisk the cream to form peaks, fold through the yogurt and swirl through a third of the syrup.
  > 
  > 5.Layer the rest of the syrup and cream in dessert glasses, garnish with syrup and fresh berries.
- Difficulty: ★☆☆☆☆
- Link: [http://www.jamieoliver.com/recipes/fruit-recipes/blackberry-fool/](http://www.jamieoliver.com/recipes/fruit-recipes/blackberry-fool/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 21. ["Boiled eggs with avocado soldiers](https://listium.com/@AngelaChan/4867/weekly-meal-plan/100/boiled-eggs-with-avocado-soldiers)

Item ID: `100`

- Meal: Breakfast
- Ingredients:
  > 4 eggs
  >  8 slices wholemeal bread
  >  1 Shepard avocado, mashed
  >  1 tablespoon chives, snipped
  >  Select all ingredients
- Method:
  > Step 1
  > Bring a small saucepan of water to the boil. Add eggs. Cook for 4 mins or until soft-boiled. Place in 4 Coles cook&dine egg cups.
  > Step 2
  > Meanwhile, toast wholemeal bread slices. Spread with avocado. Cut each slice into 4 soldiers and divide among plates. Sprinkle with snipped chives.
  > Step 3
  > Serve with a glass of orange juice.
- Difficulty: ★★☆☆☆
- Link: [http://www.taste.com.au/recipes/35995/boiled+eggs+with+avocado+soldiers?ref=collections,easy-breakfast-recipes](http://www.taste.com.au/recipes/35995/boiled+eggs+with+avocado+soldiers?ref=collections,easy-breakfast-recipes)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 22. ["Simple veggie & tofu stir-fry](https://listium.com/@AngelaChan/4867/weekly-meal-plan/102/simple-veggie--tofu-stir-fry)

Item ID: `102`

- Meal: Lunch
- Ingredients:
  > Ingredients
  > 2 tablespoons cashew nuts
  > 3 tablespoons sesame seeds
  > 175 g firm tofu
  > 1 teaspoon cornflour
  > vegetable oil
  > runny honey
  > 2 cloves of garlic
  > 5cm piece of ginger
  > 4 spring onions
  > 2 fresh red chillies , optional
  > ½ a head of broccoli
  > ½ a red pepper
  > 4 baby sweetcorn
  > 80 g sweetcorn
  > 1 lime
  > low-salt soy sauce
- Method:
  > Method
  > 1. Place a frying pan or wok over a high heat. Add the cashew nuts, then 30 seconds later add the sesame seeds. Toss for a further 30 seconds until golden, then tip into a bowl.
  > 
  > 2. Cut the tofu into cubes, then place in a bowl and dust with the cornflour and a pinch of sea salt and black pepper.
  > 
  > 3. Add a good lug of oil to the pan or wok and place back over a medium-high heat.
  > Fry the tofu until golden and crisp, then scoop it out of the pan with a slotted spoon and set aside on a plate lined with kitchen paper. 
  > 
  > 4. While it’s still warm, drizzle with honey and scatter over the nuts and seeds.
  > 
  > 5. Peel and slice the garlic and ginger, then trim and slice the spring onions on an angle. 
  > 
  > 6. Slice the chillies (if using), cut the broccoli into florets, then slice the pepper. Halve the sweetcorn lengthways.
  > 
  > 7. Return the pan to a medium heat and add the garlic, ginger, spring onions and chillies (if using). Stir-fry for 30 seconds, or until the garlic turns golden.
  > 
  > 8. Add your vegetables and stir-fry for a further 4 minutes. Squeeze in the juice from half the lime and add a splash of soy 
  > sauce.
  > 
  > 9. Tip the vegetables into bowls, top with the crispy tofu and serve with the remaining lime wedges and some chilli sauce, if you like extra heat.
- Difficulty: ★☆☆☆☆
- Link: [http://www.jamieoliver.com/recipes/vegetables-recipes/simple-veggie-tofu-stir-fry/](http://www.jamieoliver.com/recipes/vegetables-recipes/simple-veggie-tofu-stir-fry/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 23. [Roast duck, cherry & couscous salad](https://listium.com/@AngelaChan/4867/weekly-meal-plan/104/roast-duck-cherry--couscous-salad)

Item ID: `104`

- Meal: Dinner
- Ingredients:
  > 420g pkt Luv-a-Duck ready roasted traditional duck breasts
  >  125g pearl couscous
  >  100g (1⁄2 cup) whole-wheat couscous
  >  125ml (1⁄2 cup) boiling water
  >  1 1⁄2 tablespoons extra virgin olive oil
  >  160g (1 cup) morello pitted cherries
  >  2 oranges, segmented
  >  1 cup fresh mint leaves, 
chopped
  >  1 cup fresh continental parsley leaves, chopped
  >  40g (1⁄4 cup) pistachio kernels, toasted, chopped
  >  3 green shallots, thinly sliced
  >  1 tablespoon fresh orange juice
  >  1 tablespoon lemon juice
  >  3 teaspoons white balsamic vinegar
  >  1⁄2 teaspoons Dijon mustard
  >  Select all ingredients
- Method:
  > Step 1
  > Preheat oven to 180ºC/160ºC fan forced. Place duck breasts on a lined tray. Roast for 10-12 minutes or until heated through. Rest for 5 minutes. Thinly slice.
  > Step 2
  > Cook pearl couscous in a saucepan of boiling salted water for 8 minutes or until just tender. Drain. Refresh under cold running water.
  > Step 3
  > Place couscous in a heatproof bowl. Pour over boiling water and 1 teaspoon oil. Cover. Stand for 5 minutes. Fluff with a fork to separate grains.
  > Step 4
  > Place combined couscous, cherries, orange segments, mint, parsley, pistachio kernels and shallots in a large bowl. Whisk remaining oil, orange juice, lemon juice, vinegar and mustard in a small bowl. Season. Add half the dressing to the couscous mixture. Toss to combine. Divide among plates. Top with the duck and pour over remaining dressing.
- Difficulty: ★★☆☆☆
- Link: [http://www.taste.com.au/recipes/34127/roast+duck+cherry+couscous+salad?ref=collections,easy-dinner-recipes](http://www.taste.com.au/recipes/34127/roast+duck+cherry+couscous+salad?ref=collections,easy-dinner-recipes)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 24. [Summer pudding](https://listium.com/@AngelaChan/4867/weekly-meal-plan/105/summer-pudding)

Item ID: `105`

- Meal: Dessert
- Ingredients:
  > Ingredients
  > olive oil , for greasing
  > 800 g mixed summer berries, such as raspberries, redcurrants, strawberries, blackcurrants and blackberries
  > 150 g sugar
  > ½ an orange
  > ½ teaspoon vanilla paste , optional
  > 7 large slices of white bread
  > 2 tablespoons red berry jam
- Method:
  > Method
  > 1. Grease an 850ml pudding basin with oil and line with 2 sheets of clingfilm, letting a little bit overhang.
  > 
  > 2. Remove any stalks from the berries. Hull and quarter the strawberries (if using).
  > Place all the berries in a large, heavy-based saucepan with the sugar, orange juice and vanilla paste (if using).
  > 
  > 3. Cook over a low heat for 3 to 5 minutes, or until the sugar dissolves and juices start bleeding from the fruit. Set aside to cool.
  > Remove the crusts from the bread, then spread over the jam.
  > 
  > 4. Line the basin with 6 of the slices, jam-side up. Overlap slightly to ensure no gaps, and press the bread against the sides.
  > 
  > 5. Spoon the cooled fruit and half its juice into the lined basin, reserving the remaining juice.
  > 
  > 6. Cover the pudding with the last slice of bread, jam-side down, then pull over the overhanging clingfilm.
  > 
  > 7. Place a saucer that fits inside the basin on top of the pudding, then place a weight, about 2kg, on top of it. 
  > 
  > 8. Refrigerate overnight to soak up the juices.
  > 
  > 9. Strain the leftover juice through a fine sieve into a small pan. 
  > 
  > 10. Bring to the boil, then simmer for 5 to 10 minutes, or until the juice has reduced into a light syrup. Pour into a jug and keep in the fridge.
  > 
  > 11. To serve, open the clingfilm and carefully invert the pudding onto a plate.
  > Drizzle large slices with the syrup and serve with crème fraîche or cream, if you like.
- Difficulty: ★☆☆☆☆
- Link: [http://www.jamieoliver.com/recipes/fruit-recipes/summer-pudding/](http://www.jamieoliver.com/recipes/fruit-recipes/summer-pudding/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 25. ["Gorgeous dinner of porchetta stuffed with wild mushrooms, celeriac mash and gravy](https://listium.com/@AngelaChan/4867/weekly-meal-plan/86/gorgeous-dinner-of-porchetta-stuffed-with-wild-mushrooms-celeriac-mash-and-gravy)

Item ID: `86`

- Meal: Dinner
- Ingredients:
  > Ingredients
  > 
  > FOR THE STUFFED PORCHETTA
  > 1 large handful mixed wild mushrooms (such as shiitake, field mushrooms and oyster)
  > olive oil
  > 1 small bunch fresh thyme , leaves picked
  > 2 bulbs garlic , cloves of 1 bulb peeled and finely sliced
  > 1 knob butter
  > 2 lemons , zest of
  > sea salt
  > freshly ground black pepper
  > a few slices stale bread , roughly torn
  > 3 kg higher-welfare pork loin , boned, skin off, belly on
  > 2 tablespoons fennel seeds
  > 2 sticks celery , washed and roughly chopped
  > 2 carrots , washed and roughly chopped
  > 1 onion , peeled and roughly chopped
  > 1 small wineglass cider
  > 1 tablespoon flour
  > 565 ml organic chicken or vegetable stock
  > 
  > FOR THE MASH
  > 1 kg celeriac
  > 500 g potatoes
  > 1 knob butter
  > 150 ml milk
- Method:
  > Method
  > 
  > 1. Preheat your oven to its highest setting. 
  > 
  > 2. Tear or roughly chop your mushrooms – thick, thin and wonky, it doesn’t matter, you want it chunky and rustic. 
  > 
  > 3. Heat a large frying pan over a medium heat, add a lug of olive oil, the thyme leaves and mushrooms, and toss around a bit. 
  > 
  > 4. Next, add the sliced garlic and knob of butter. 
  > 
  > 5. Fry everything off for about 10 minutes until the mushrooms are browning a little around the edges. 
  > 
  > 6. Add the lemon zest with a good pinch of salt and pepper, then remove to a bowl and let it cool. 
  > 
  > 7. Once cool, add the bread and toss together.
  > 
  > 8. Now turn your attention to the pork. Lay the loin and belly on a board, fatty-side down, and use a knife to make a little pocket between the loin and the belly meat. 
  > 
  > 9. Stuff the cooled mushroom mixture into the pocket, then season well all over with salt and pepper. If you’ve got any garlicky, thyme and lemon juices left in the pan, pour these over the pork for some wonderful added flavour. 
  > 
  > 10. Rub all the seasoning and juices into the pork.
  > 
  > 11. Roll the belly around the loin and tie it tightly with 5 or 6 pieces of string to keep it all in place. If your butcher gave you the bones, scatter them around the bottom of an appropriately sized roasting tray – you want the pork to sit quite snugly in the tray - and put the meat on top. 
  > 
  > 12. Place in the oven and immediately turn it down to 180°C/350°F/gas 4 so the meat cooks through nice and evenly. 
  > 
  > 13. This is a good time to get the crackling ready for the oven, so score the skin with a small sharp knife to open it up for seasoning. 
  > 
  > 14. Bash up the fennel seeds and salt in a pestle and mortar, rub a generous amount of this into the skin and place it on a baking tray.
  > 
  > 15. After the meat has had an hour in the oven, take it out and add the chopped vegetables and remaining bulb of garlic to the tray, roughly broken apart into unpeeled cloves. 
  > 
  > 16. Pour in the glass of cider and give the tray a shake to coat everything. Put it all back in the oven to cook for another hour. The crackling can also go in at this point.
  > Before the second hour is up, put a large pan of salted water on to boil. Peel and cut the celeriac and potatoes into even-sized chunks, then boil for 12 to 15 minutes until soft and ready to mash. 
  > 
  > 17. Drain and let them steam-dry, then return to the pan with a good knob of butter, some seasoning and the milk. Mash until smooth, adding a splash more milk if you need it. Cover and keep warm until ready to serve.
  > 
  > 18. When the pork is ready, remove it from the oven on to a plate and cover with tin foil, so it can rest for about 20 minutes while you crack on with the gravy. You’ll have some nice roasted root veg and sticky goodness left in the bottom of the tray. 
  > 
  > 19. Pour or spoon off the excess fat in the tray, then place it over a very low heat and pour in the stock a little at a time (you may not need to use all of it), using a potato masher as you go to mash up all the vegetables. 
  > 
  > 20. Keep stirring to make sure you get all the lovely sticky brown bits off the bottom of the tray. 
  > 
  > 21. Add the flour and keep reducing the gravy down until you get the consistency you like. 
  > 
  > 22. Pass the gravy through a sieve to get rid of any lumps, then serve with the warm mash, stuffed pork and beautiful crackling.
- Difficulty: ★★★☆☆
- Link: [http://www.jamieoliver.com/recipes/pork-recipes/gorgeous-dinner-of-porchetta-stuffed-with-wild-mushrooms-celeriac-mash-and-gravy/](http://www.jamieoliver.com/recipes/pork-recipes/gorgeous-dinner-of-porchetta-stuffed-with-wild-mushrooms-celeriac-mash-and-gravy/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 26. [Jamie's eggs benedict, three ways](https://listium.com/@AngelaChan/4867/weekly-meal-plan/106/jamies-eggs-benedict-three-ways)

Item ID: `106`

- Meal: Breakfast
- Ingredients:
  > Ingredients
  > 100 g baby spinach
  > 2 English muffins
  > 2 large free-range eggs
  > 1 splash of white wine vinegar
  > Jules & Sharpie hot pepper jelly or your favourite chilli jam
  > 20 g cress , optional
  > 
  > CHEAT'S HOLLANDAISE
  > 2 heaped tablespoons free-range mayonnaise
  > ½ teaspoon Dijon mustard
  > 1 splash of white wine vinegar
  > 15 g Cheddar cheese
  > 
  > TOPPING OPTIONS (CHOOSE ONE)
  > 40 g thinly sliced smoked ham
  > 50 g picked brown and white crab meat, from sustainable sources
  > 40 g smoked salmon, from sustainable sources
- Method:
  > Method
  > 1. For the cheat’s hollandaise, set a heatproof bowl over a pan of simmering water and warm the mayo, mustard and vinegar with a splash of water, stirring occasionally.
  > 
  > 2. Once combined, grate in the cheese and stir until it melts into the sauce. Taste and season. Keep it warm while you crack on with the rest of the dish.
  > 
  > 3. Add the spinach and a splash of water to a pan over a medium heat. Allow the leaves to wilt and cook until all the liquid has evaporated.
  > 
  > 4. Meanwhile, halve and toast your muffins.
  > 
  > 5. To poach your eggs, bring a pan of water to a light simmer, add a pinch of sea salt and the vinegar, then gently add the eggs to the pan. Depending on your pan, a really soft poached egg should take around 2 minutes; a soft-to-firm one will need 4 minutes.
  > 
  > 6. To check if they’re done, remove one carefully from the pan with a slotted spoon and give it a gentle push with a teaspoon – if it feels too soft, put it back in the water for a minute or 2 to firm up. When they’re done, remove them to some kitchen paper to dry off.
  > 
  > 7. Spread a thin layer of pepper jelly or chilli jam over the toasted muffins. Top with the spinach, your choice of ham, crab or salmon, an egg and some sauce. Snip over some cress, if you like, too.
- Difficulty: ★★★☆☆
- Link: [http://www.jamieoliver.com/recipes/eggs-recipes/jamie-s-eggs-benedict-three-ways/](http://www.jamieoliver.com/recipes/eggs-recipes/jamie-s-eggs-benedict-three-ways/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 27. [Avocado ice cream](https://listium.com/@AngelaChan/4867/weekly-meal-plan/109/avocado-ice-cream)

Item ID: `109`

- Meal: Dessert
- Ingredients:
  > Ingredients
  > 2 vanilla pods
  > 200 g sugar
  > 1 lemon
  > 1 lime
  > 4 ripe avocados
  > 500 ml whole milk
- Method:
  > Method
  > 1. Halve the vanilla pods lengthways, scrape out the seeds, then add to a saucepan with the pods. Add the sugar, and the zest and juice from your lemon and lime.
  > 
  > 2. Bring to the boil, then simmer for a couple of minutes until all the sugar dissolves.
  > 
  > 3. Take off the heat, pour into a bowl and leave to cool. Don’t put your finger in for a taste, though, as it could burn you.
  > 
  > 4. Once the syrup is cool, remove the vanilla pods.
  > 
  > 5. Peel, destone and scoop the avocado flesh into a liquidiser with the syrup and milk. Blitz to a smooth, light consistency – like a smoothie.
  > 
  > 6. If you’ve got an ice-cream maker, put your mixture into it and churn till smooth and frozen. If not, pour it into a large baking dish or deep tray and pop it in the freezer, giving it a whisk every half hour or so until frozen and smooth.
  > 
  > 7. You can eat it right away or transfer it to little containers, cover and pop in the freezer for later.
- Difficulty: ★★★☆☆
- Link: [http://www.jamieoliver.com/recipes/fruit-recipes/avocado-ice-cream/](http://www.jamieoliver.com/recipes/fruit-recipes/avocado-ice-cream/)
- Thumbs: -
- Cooked: false
- Shopping List: -

### 28. [Barley and raw veg power salad](https://listium.com/@AngelaChan/4867/weekly-meal-plan/107/barley-and-raw-veg-power-salad)

Item ID: `107`

- Meal: Lunch
- Ingredients:
  > 150g (2/3 cup) pearl barley
  >  2 oranges, peeled
  >  1 lemon, rind finely grated, juiced
  >  1 tablespoon extra virgin olive oil
  >  2 teaspoons maple syrup
  >  250g cauliflower florets
  >  1 small zucchini, finely chopped
  >  2 celery sticks, thinly sliced
  >  2 green shallots, thinly sliced
  >  280g mixed carrots, peeled, coarsely grated
  >  50g (1/3 cup) dried cranberries
  >  1/2 cup fresh mint (firmly packed), chopped
  >  1/2 cup fresh coriander leaves (firmly packed), chopped
  >  2 tablespoons toasted pine nuts
  >  200g low-fat feta, quartered
  >  Extra virgin olive oil, extra, to drizzle
  >  Fresh mint, extra, to serve
  >  Coriander leaves, extra, to serve
- Method:
  > Step 1
  > Place barley in a saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to medium. Simmer, stirring occasionally, for 30-35 minutes or until tender. Drain. Refresh under cold running water. Pat dry with paper towel. Place in a bowl.
  > Step 2
  > Holding each orange over a bowl to catch any juice, cut along either side of the white membranes to remove orange segments. Reserve juice. Combine orange juice, lemon juice, oil and maple syrup in a bowl and season.
  > Step 3
  > Process cauliflower until finely chopped. Add cauliflower and zucchini to juice mixture. Set aside for 5 minutes to develop the flavours.
  > Step 4
  > Add orange segments, lemon rind, celery, shallot, carrot, cranberries, zucchini mixture and 3/4 of the herbs to the barley. Season. Toss to combine. Divide among bowls. Sprinkle with pine nuts. Top with feta. Sprinkle with remaining herbs. Drizzle with extra oil and sprinkle with extra herbs.
- Difficulty: ★★☆☆☆
- Link: [http://www.jamieoliver.com/recipes/vegetables-recipes/simple-veggie-tofu-stir-fry/](http://www.jamieoliver.com/recipes/vegetables-recipes/simple-veggie-tofu-stir-fry/)
- Thumbs: -
- Cooked: false
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