7-Day Halal Meal Plan for Busy Weeks

Protein: halal chicken thighs (1.2 kg), halal lamb mince (500 g), halal beef mince (500 g), halal lamb shoulder (1 kg), salmon fillets (4 portions), tinned tuna (2 tins), eggs (18).

Dairy and alternatives: Greek-style yoghurt (500 g), milk for porridge and pancakes.

Grains and bread: basmati rice (1 kg), wholewheat spaghetti (500 g), couscous (300 g), rolled oats (500 g), wholemeal bread (1 loaf), sourdough (1 loaf), pitta bread (6), chapati or flatbreads (8), plain flour for pancakes.

Tinned and dried: red lentils (500 g), tinned chickpeas (2 tins), tinned chopped tomatoes (3 tins), tinned sweetcorn (1 tin), coconut milk or passata as preferred, honey, tahini, hummus.

Fresh vegetables: sweet potatoes (4), broccoli (2 heads), spinach (200 g), courgettes (2), peppers (4 mixed), cherry tomatoes (300 g), cucumber (2), tomatoes for grilling (4), avocados (2), onions (1 kg bag), garlic (1 bulb), root vegetables for roasting — carrots, parsnips, turnips.

Fresh herbs and spices: fresh mint, fresh basil, fresh coriander, cumin, cinnamon, turmeric, ground coriander, paprika, mixed spice, black pepper, salt.

Fruit: bananas (6), apples (4), dates (small pack), mixed berries (300 g), lemons (3).

Storecupboard: olive oil, vegetable oil, maple syrup, mixed seeds, flaked almonds, pickled turnip (jar), garlic sauce.

Sunday afternoon - allow roughly two hours for the full session.

1. Marinate the chicken thighs with olive oil, paprika, garlic, and lemon juice. Cover and refrigerate.

2. Prepare the red lentil soup in a large saucepan. Once cooked, cool and store in the fridge for Monday lunch. It keeps well for up to three days.

3. Wash and chop all vegetables for the first three days: dice sweet potatoes, break broccoli into florets, slice peppers, and grate courgettes. Store each in separate airtight containers lined with kitchen paper.

4. Cook a large batch of basmati rice (enough for Monday dinner and Tuesday keema). Spread on a tray to cool quickly, then refrigerate within one hour.

5. Prepare overnight oats for Monday morning: combine oats, milk, and a pinch of cinnamon in jars and refrigerate.

6. Make the garlic sauce for Saturday shawarma if using homemade - yoghurt, crushed garlic, lemon juice, and a pinch of salt.

Midweek top-up: On Wednesday evening, set aside a portion of the chickpea curry for Thursday lunch before serving. On Thursday, cook enough bolognese for the planned Friday lunch as well as dinner. If Friday is likely to run late, portion the couscous ingredients and chop the peppers the night before.

Cool cooked food promptly and refrigerate or freeze it without leaving it out for long periods. For rice, keep it moving: cool it quickly, refrigerate it, and use it within 24 hours if you plan to reheat it. Reheat leftovers until they are steaming hot all the way through. Keep cooked meat dishes chilled and use them within a sensible short window, or freeze them in labelled portions. Defrost frozen food in the fridge rather than on the counter.