Menu Plan - Week starting 13 March 2016

This is one of those weeks when there just doesn't seem to be enough time to eat and cook all the flavours and meals I would love to eat!

Despite being at the start of Autumn it is still incredibly hot, so I have tailored my menu plan around light, summery food and trying to get as much seafood in as possible.

My inspiration this week is definitely novel - it's the free magazine from Coles! I had to wait for something, so had an opportunity to flick through and found quite a few things I was really keen to try from Curtis Stone. I've alreadytried Crispy skinned salmon with cauliflower pilaf,  modifiying the recipe for one person -  and it was so delicious. Definitely a new go-to meal.

Monday - Crispy skinned salmon with cauliflower cous cous

Tuesday - Beef and broccoli stirfry Thai yellow fish curry

Wednesday - Thai yellow fish curry

Thursday - Beefsan choi bao

Friday - Nepalese vegetable curry

Saturday - Prawns with corn and cauliflower mash

Sunday - Chicken panfried with lemon and balsamic and served with side salad

*Scroll to the end for links to the original recipes

  • No. of serves of vegetables for the week: 23 serves
  • Variety of vegetables: 12
  • Leftover ingredients for next week's menu plan: 1/2 butter lettuce, 1/2 can tomatoes

This week's menu plan was based on:

In season

avocado, beans, cabbages, capsicums, carrots, celery, cucumber, eggplants, garlic, kohlrabi, lettuces, okra, onions, peas, potatoes, radishes, spring onion, squash, sweet corn, tomatoes, zucchini. Source:;


As I mentioned I was really inspired by the Coles brochure!  There were some great recipes, that were not too hard, but included flavours that I haven't tried in a while. It was also light and still summer-y - which iappealed given Sydney is having one its hottest March's on record.

On special


What I'm craving

This week I have a real thing for seafood. Both because it is light and to me represents teh last of summer. Plus I am abolutely determined to try the Prawn with corn & coconut mash whilst corn is still in season. It turns out timing is perfect, cauliflowers are just coming into season and just picked, locally grown corn is still available.

Menu notes and tips and hacks for preparing ahead and cutting down time in the kitchen

  • As usual each meal is described as a standalone meal, but there is a lot that you can do to make the whole week easier, and time in the kitchen a lot less by spending an hour or two on Sunday or Monday doing some extra preparation and cooking. I promise you, weeks that I do that, cooking is a breeze.
    • Monday: wash and prep all vegetables, except the lettuce unless you are certain it won't wilt if it is washed ahead of time
  • I'm still limiting carbs such as pasta and rice and usually put quinoa or in as a substitute - but if you prefer, simply substitute rice, noodles or pasta where you see quinoa
  • The original form of several of the recipes only included one serve of vegetables., in modifying the recipe for one person, I usually incorporate extra vegetables, ones that match the flavour and taste of the dish, and also help make sure as many of the fresh vegetables you purchase are used in the first week.

Request Recipes, Shopping Lists and Menu Plan on a Page

Use the comments section below to ask for any of the recipes, the weekly shopping list or a PDF copy of the Menu Plan.

Links to the original recipes

Prawns with corn and cauliflower mash


Nepalese vegetable curry

Thai yellow fish curry

Crispy skinned salmon with cauliflower cous cous

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