WEEK 1 (27/03)

Recipe: Chilli & Beans (5 servings)

Ingredients
A. Diced and cook for 3 mins
6 tbsp olive oil [-]
2 onions [0.85]
1 garlic [-]
2 green peppers [1.90]
2 carrots [0.45]
3 chilli pepper [-]
B. Mixed in 5 mins
900g minced beef/pork [15.00]
C. Mixed in 45 mins
7 tomatoes [2.00]
D. Mixed in 15 mins, season to taste.
2 can (400g ea) kidney beans [2.30]
2 cans (400g ea) baked beans [2.30]
---
MACROS/ serving:
Protein - 50g
Energy - 800kcal
Cost - [4.96]
Review:
Kidney beans taste bad. Replace with corn if possible.
WEEK 2 (02/04)
Recipe: Sausage and Mash (5 servings)

A: Boil Potatoes 40 mins, mash.

2kg potatoes [3.00]
1/2 cup milk [-]
1/2 bar of butter [-]
4 tsp salt [-]
B: Boil veggies in potato water, 5 mins
400g mixed veggies [2.00]
C: Caramelise onions, add potato water, flour, sugar, herbs, simmer 5 mins
1 garlic [-]
2 onions [0.85]
1 tsp sugar [-]
D: Pan fry meat and cut chicken to cubes
550g sausages [8.00]
450g chicken breast [5.00]
seasoning to taste
---
MACROS/ serving:
Protein - 60g
Energy - 1100kcal
Cost - [4.17]
Review: Too much salt in the potatoes, do not salt the carbs in future. Meat alr
eady was very salty, esp sausages.
Mashed potatoes dont reheat well, like beige rotten snow...
Took almost 2.5h to complete cooking, too much preparation esp with 2 different
meats.

WEEK 3 (09/04)
Recipe: Chicken kebabs with rice (5 servings)

A: Cook rice, 45 mins

400g white rice (2 cups) [0.65]
200g brown rice (1 cup) [-]
chicken skin leftovers
B: Prepare kebabs, 45 mins
15 skewers soaked in water [-]
1kg chicken breast, cubed and marinated in various sauces [6.00]
B1: Lime marinade [-]
1 tbsp lime juice
2 tbsp olive oil
2 tbsp soy sauce
1 tbsp honey
chilli, salt
B2: Hickory marinade [-]
2 cloves chopped garlic
2 tbsp brown sugar
2 tbsp BBQ sauce
1 tbsp olive oil
1 tbsp balsamic vinegar
2 green peppers, sliced to squares [6.00]
1 onion, sliced to squares [0.85]
C: Cook kebabs, medium heat, covered, 5 mins
D: Sautee side veggies, 5 mins
1 carrot, sliced [0.25]
---
MACROS/ serving:
Protein - 70g
Energy - 1100 kcal
Cost - [2.75]
Review: Skewering the meat and veggies took 30 mins of the 1.5h I spent cooking.
Rice is the most convenient carb to cook so far, and provides a lot of calories/
volume, might try pasta the next week.
WEEK 4 (16/04)
Recipe: Marina meat sauce w/ Penne (5 servings)

A: Sautee onions and meat, 5 mins

3 clove garlic, chopped
1 onion chopped
1kg beef/pork [15.00]
4.10
A1: Add tomatoes, 40 mins
4 large tomato, quartered [1.50]
1 can tomato puree
1 can water
1 packet basil
Season to taste (~ 3 tsp salt)

B: Boil penne
500g penne [4.00]
---
MACROS/ serving:
Protein - 50g
Energy - 1000 kcal
Cost - [4.10]
Review: Simple to make, but beef is expensive, replace beef w/ chicken thigh, ma
ke tomato finer and thicker w/ cornstarch
Added too much salt initially.
WEEK 5 (24/04)
Recipe: Chicken, rice, veg (5 servings)
A: Boil rice
3 cups rice (600g dry)
-after boiling, mix in-
3 chilli padi, seeded, chopped
1 stalk basil/ cilantro
2 limes, juiced
5 slices butter
B: Grill chicken thighs
1kg chicken thigh w skin [6.00]
3 tbsp olive oil
3 tsp salt
3 clove garlic, chopped
2 tsp worchestire
2 tsp sugar
C: Sautee vegetables w/ chicken broth remains
2 brocolli [2.00]
2 green pepper [2.00]
---
MACROS/ serving:
Protein - 50g
Energy - 1000 kcal
Cost - [2.00]
WEEK 7
Recipe: Teriyaki Chicken & rice
A: Boil rice
3 cups rice (600g dry) [2.00]
Mix in japanese rice toppings after cooling rice.
B: Grill chicken thighs
1kg chicken thighs w skin [6.00]
1 tbsp grated ginger
2 tbsp sweet japanese sauce
2 tbsp teriyaki soy sauce
1 tbsp soy sauce
2 tbsp sesame oil
2 tbsp sesame seeds
1 tbsp chilli flakes
2 tsp brown sugar
C: Cook spinach in remaining sauce
500g spinach [2.00]
MACROS/ serving:
Protein - 40g
Energy - 800 kcal
Cost - [2.00]
Review: 3 ingredient meal, simple. Thicken sauce with cornstarch sparingly.
Not too bad to eat for 5 days, never tried freezing it.
Glaze the chicken earlier w high heat.
WEEK 8
Recipe: Korean beef and rice
A: 3 cups rice (600g dry)
Mix in japanese rice toppings after cooling rice

B: Marinade minced meat

800g beef [8.00]
200g pork [2.00]
2 tbsp brown sugar
4 tbsp soy sauce
2 tbsp japanese teriyaki soy sauce
2 tbsp sesame oil
2 tbsp chilli flakes
1 tbsp ginger, grated
2 tbsp garlic, chopped
1 tbsp sesame seed
C: Cook spinach
500g frozen spinach, thaw in microwave 10 mins [1.00]
1 knob butter
1 tbsp garlic
D: Cook meat
2 tbsp olive oil
2 onions, sliced
2 tbsp garlic, chopped
- Add in meat after-
MACROS:
Protein: 50g
Energy: 1000kcal
Cost: [2.00]
Review: Keeps well after freezing and thawing, looks bad but tastes good.
Tastes more chinese than korean. Japanese rice toppings make the meal.
Can be very affordable if beef is bought from wholesaler.
WEEK 9
Recipe: Asian glaze chicken
A: Rice (see above)
B: Marinade chicken 1 hour
1kg chicken thigh w skin [6.00]
2 tbsp chinese black vinegar
2 tbsp honey
2 tbsp soy sauce
2 tbsp sesame oil
2 tbsp garlic chilli
2 tbsp chilli flakes
2 tsp salt
3 tbsp garlic
C: Cooking chicken
- Drain out marinade for later
- Sear both sides high heat
- Transfer to oven @ 220C (upper) for 10 mins, skin down
- Flip sides, baste w/ juice + thickened marinade (see below), for 20 mins
D: Marinade
- Heat over low heat and stir to thicken sauce, 5-7 mins
- Use as sauce over chicken in oven
E: Spinach (see above)
MACROS:
Protein: 40g
Energy: 900kcal
Cost: [2.00]
Review: