Anti-Waste Meal Plan: Cook Once, Use Every Leftover
Food waste usually comes from buying ingredients for one recipe and forgetting the rest. This week is built as a chain: a roast chicken becomes soup and a salad, extra rice becomes fried rice, stale bread becomes croutons and French toast, and the same vegetables appear in several dishes.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Yogurt with oats and fruit | Lentil soup (big batch) | Roast chicken with roasted carrots, onions and potatoes |
| Tuesday | Toast with jam | Chicken salad with leftover roast chicken and carrots | Stock from the chicken carcass, then chicken noodle soup |
| Wednesday | Porridge with banana | Leftover lentil soup | Vegetable fried rice with eggs (cook extra rice on Monday) |
| Thursday | French toast from stale bread | Leftover chicken noodle soup | Pasta with tomato sauce and the remaining vegetables |
| Friday | Yogurt with oats and fruit | Leftover pasta baked with cheese | Frittata with leftover potatoes, onions and greens |
| Saturday | Banana pancakes (with overripe bananas) | Frittata slice with salad and homemade croutons | Fridge-clearing curry with vegetables and chickpeas |
| Sunday | Eggs on toast | Leftover curry with rice | Homemade pizza topped with any remaining vegetables and cheese |
Grocery list
Produce
- Carrots (1 kg)
- Onions (1 kg)
- Potatoes
- Seasonal greens (spinach or chard)
- Tomatoes
- Bell peppers
- Bananas
- Apples
- Lemon
Meat & eggs
- Whole chicken
- Eggs (12)
Dairy
- Plain yogurt (large tub)
- Milk
- Grated cheese
Pantry
- Red lentils
- Rice
- Noodles
- Pasta
- Canned chickpeas
- Canned tomatoes
- Curry paste or spices
- Rolled oats
- Flour
- Jam
- Pizza dough or flour and yeast
- Soy sauce
Bakery
- One loaf of bread (stale ends become French toast and croutons)
Tips for this week
- Check your fridge and cupboards before shopping and plan around what needs using first.
- Keep a 'use first' shelf in the fridge for open jars and leftovers.
- Freeze bread, cooked rice, stock and ripe bananas instead of throwing them away.
- Vegetable peelings and the chicken carcass make a free stock.
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Download on the App StoreFrequently asked questions
How long do leftovers keep in the fridge?
Food-safety agencies generally advise eating cooked leftovers within about 2 to 3 days and reheating them until piping hot. Rice should be cooled quickly and eaten within a day.
What can I do with stale bread?
French toast, croutons, breadcrumbs, bread pudding or panzanella salad.
Does an anti-waste plan save money?
Yes. Buying fewer ingredients and using all of them is one of the most effective ways to lower your grocery bill.
More meal plans
- Budget Family Meal Plan for a Week (Family of 4)
- Batch Cooking Meal Plan: Cook Once on Sunday, Eat All Week
- Student Meal Plan: Cheap, Easy Meals for a Week
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