Meal Plan

4-Day Minimal-Waste Meal Plan (Mon → Thu)

Day	Breakfast ★ = light	Lunch	Dinner → next-day leftovers
Mon	Chia bowl (chia + almond milk + coconut yoghurt + pumpkin seeds) ★	Seed-bread + hummus & avocado, spinach-rocket-tomato salad	Sheet-Pan Salmon with sweet-potato cubes, broccoli & green beans
Tue	Eggs, avocado & side salad ★	Left-over Salmon tray	Bene Salad (mango, feta, cucumber, tomato, coriander, lime-cashew crunch) + Roasted Chickpea Crunch
Wed	Chia bowl with cinnamon ★	Left-over Bene Salad	Herb-Roasted Chicken Thighs with carrots, courgettes & broccoli
Thu	Eggs, avocado & side salad ★	Left-over Chicken tray	Courgette-Oat Fritters with roasted broccoli-sweet-potato hash

Side/Starter Salad (makes 2 portions)
Spinach + rocket + chopped tomato, dressed with olive oil, lemon juice & a pinch of salt.

★ = deliberately lighter meal for gentle intake
Each dinner is cooked in double quantity so the next day's lunch is simply reheated leftovers.

---

Shopping List (Mon → Thu)

Grouped by aisle · quantities sized for two adults · tick as you shop

Produce

• 1 mango — Bene Salad
• 1 cucumber — Bene Salad
• 4 plum tomatoes — Bene Salad
• 300 g cherry tomatoes — side salads & Mon lunch
• 1 lime — Bene Salad dressing
• Small bunch coriander — Bene Salad
• 1 small red onion — Bene Salad & general
• 2 sweet potatoes — Sheet-Pan Salmon & Thu hash
• 2 broccoli heads — daily greens
• 200 g green beans — Sheet-Pan Salmon
• 4 carrots — Chicken tray
• 2 courgettes — Chicken tray & fritters
• 1 bag baby spinach — side salads & Mon lunch
• 1 bag rocket — side salads & Mon lunch
• 4 avocados — breakfasts
• 4 apples — snacks
• 200 g medjool dates — energy balls

Meat & Fish

• 2 skin-on salmon fillets (≈ 400 g) — Sheet-Pan Salmon
• 4 chicken thighs — Herb-Roast Chicken
• 24 x Eggs

Dry / Canned / Bakery

• 1 × 400 g can chickpeas — Roasted Chickpea Crunch
• 150 g cashews — Bene Salad crunch
• 200 g pumpkin seeds — daily seeds
• 1 loaf gluten-free seed bread — Mon lunch
• Granola (1 small bag) — snack

Chilled / Dairy & Drinks

• 100 g feta — Bene Salad
• 500 g coconut yoghurt — breakfasts
• 1 L unsweetened almond milk — Chia bowls
• Yakult (4-pack) — daily probiotic

Household

• 1 roll bin bags — kitchen