Our Month of Meals

Part One

The meals & nutrition

Every day for four weeks. Each freezer bag is one dinner for two, so the figures below are per person — the same for each of you. Lunches are soups and stews; weekends included.

Every morning Eggs, avocado on toast — 2 eggs, half an avocado, two slices. ~480 kcal · 20g P

Week One avg 1,420 kcal / day

MonL Minestrone (+ bread) · D Bolognese + fresh pasta

1,49974P · 151C · 66F · 22 fib

TueL Beef stew · D Chicken curry + rice

1,34873P · 100C · 74F · 13 fib

WedL Pumpkin soup (+ bread) · D Salmon, mash, roast veg + greens

1,47069P · 142C · 68F · 27 fib

ThuL Chicken curry · D Meat, mash, roast veg + greens

1,61396P · 105C · 88F · 25 fib

FriL Minestrone (+ bread) · D Veg-sauce pasta

1,20549P · 149C · 46F · 22 fib

SatL Dahl · D Beef stew + rice

1,35165P · 140C · 60F · 21 fib

SunL Pumpkin soup (+ bread) · D Salmon, mash, roast veg + greens

1,47069P · 142C · 68F · 27 fib

Week Two avg 1,436 kcal / day

MonL Minestrone (+ bread) · D Bolognese + fresh pasta

1,49974P · 151C · 66F · 22 fib

TueL Beef stew · D Dahl + rice

1,35165P · 140C · 60F · 21 fib

WedL Pumpkin soup (+ bread) · D Salmon, mash, roast veg + greens

1,47069P · 142C · 68F · 27 fib

ThuL Chicken curry · D Meat, mash, roast veg + greens

1,61396P · 105C · 88F · 25 fib

FriL Minestrone (+ bread) · D Veg-sauce pasta

1,20549P · 149C · 46F · 22 fib

SatL Dahl · D Chicken curry + rice

1,44770P · 141C · 68F · 21 fib

SunL Pumpkin soup (+ bread) · D Salmon, mash, roast veg + greens

1,47069P · 142C · 68F · 27 fib

Week Three avg 1,420 kcal / day

MonL Minestrone (+ bread) · D Bolognese + fresh pasta

1,49974P · 151C · 66F · 22 fib

TueL Beef stew · D Chicken curry + rice

1,34873P · 100C · 74F · 13 fib

WedL Pumpkin soup (+ bread) · D Salmon, mash, roast veg + greens

1,47069P · 142C · 68F · 27 fib

ThuL Chicken curry · D Meat, mash, roast veg + greens

1,61396P · 105C · 88F · 25 fib

FriL Minestrone (+ bread) · D Veg-sauce pasta

1,20549P · 149C · 46F · 22 fib

SatL Dahl · D Beef stew + rice

1,35165P · 140C · 60F · 21 fib

SunL Pumpkin soup (+ bread) · D Salmon, mash, roast veg + greens

1,47069P · 142C · 68F · 27 fib

Week Four avg 1,423 kcal / day

MonL Minestrone (+ bread) · D Bolognese + fresh pasta

1,49974P · 151C · 66F · 22 fib

TueL Beef stew · D Dahl + rice

1,35165P · 140C · 60F · 21 fib

WedL Pumpkin soup (+ bread) · D Salmon, mash, roast veg + greens

1,47069P · 142C · 68F · 27 fib

ThuL Chicken curry · D Meat, mash, roast veg + greens

1,61396P · 105C · 88F · 25 fib

FriL Minestrone (+ bread) · D Veg-sauce pasta

1,20549P · 149C · 46F · 22 fib

SatL Dahl · D Beef stew + rice

1,35165P · 140C · 60F · 21 fib

SunL Pumpkin soup (+ bread) · D Salmon, mash, roast veg + greens

1,47069P · 142C · 68F · 27 fib

On the numbers: these are moderate portions — about 1,400–1,650 kcal each per day, with strong protein (65–96g) and high fibre (13–27g). If either of you is more active or wants more, take larger servings or add snacks like fruit, yoghurt or nuts; the batch quantities stretch easily. Figures are estimates and shift with exact cuts and portions.

Part Three

The preparation

Cook in three sessions across two weekends, then seal everything into your 250 × 200 chamber bags. The chamber sealer is the key tool — it seals liquid straight from the pot.

Cook in three sessions

Session 1 — pasta sauces + curry. Bolognese · roasted veg & tomato sauce · chicken curry. All tomato-based; make one big batch of soffritto and share it.

Session 2 — stews, dahl + soups. Beef stew · chickpea & lentil dahl · minestrone · pumpkin soup. Roast all the pumpkin in one go.

Session 3 — sides + raw proteins. Mash · roast veg medley · then portion and seal the raw salmon and meat (no cooking).

Then seal it

Cool the food first — chilling it in the fridge makes liquids seal cleaner.
Fill each bag with one dinner for two (~500–600 g). Don't fill past two-thirds; keep the top third clear for the seal bar.
Seal directly — the chamber handles liquid, so there's no pre-freezing the wet stuff.
Label every bag (name + date), lay flat, and freeze.
Roast veg — freeze the portions on a tray first, then bag and seal on a lighter vacuum so they don't crush.
Salmon & meat — seal raw, two portions per bag.

What you'll end up with — 80 bags

Bolognese4

Roasted veg sauce4

Chicken curry7

Beef stew7

Dahl6

Minestrone8

Pumpkin soup8

Mash12

Roast veg12

Salmon (2 each)8

Meat (2 each)4

80 bags — covers every breakfast, lunch and dinner for four weeks.

Part Four

What I do for each meal

Grab the bag, do the one fresh thing. That's it.

Breakfastnothing from the freezerfry 2 eggs, halve an avocado, toast 2 slices

Pastagrab 1 sauce bagboil pasta · simmer the bag · grate parmesan

Curry / stew + ricegrab 1 curry or stew bagcook rice · simmer the bag

Meat & 3 veggrab 1 meat + 1 mash + 1 roast vegcook the meat fresh · reheat sides · steam greens

Salmon & veggrab 1 salmon + 1 mash + 1 roast vegair-fry salmon from frozen · reheat sides · steam greens

Lunchgrab 1 soup or stew bagsimmer the bag · bread with the soups

Saucy bags (sauce, curry, stew, soup)Drop sealed bag in simmering water15–20 min

Salmon (raw, sealed)Air fryer from frozen12–14 min · 200°C

Roast vegAir fryer from frozen6–8 min

MashMicrowave / boil-in-bag + milk4–6 min

GreensSteam from frozen3–4 min

Meat (raw, sealed)Thaw overnight, cook fresh—

Always reheat until piping hot all the way through, and never refreeze anything once it's been thawed and reheated.

Our Month of Meals

The meals & nutrition

What we need to buy

Meat & seafood

Fresh vegetables & fruit

Tinned & jarred

Dry & pantry

Spices & seasonings

Dairy, eggs & bread

Freezer aisle

Gear

The preparation

Cook in three sessions

Then seal it

What you'll end up with — 80 bags

What I do for each meal