For the Bolognese sauce, chop and grate:

• 1/2 onion
• 30 g red pepper
• 30 g green pepper
• 1 small carrot
• a small piece of celery stalks

Cut:

• 1 zucchini (~120 g)
• additional ~30 g pepper

for Tuesday

Grate:

• 200 g cauliflower

for Tuesday and Friday

Cut:

• 300 g potatoes
• 200 g fennel

for Wednesday

In a large pan:

Add:

• 1 tbsp olive oil
• onion + carrot + celery + peppers
• 2–3 tbsp water

Cook for ~10 minutes until tender.

• most of it for Bolognese (Thursday)
• you can use a small part if needed

To the base add:

• 250 g minced meat

Cook for 5 minutes.

Add:

• 400 g tomato pulp

Let simmer for at least 20 minutes (up to 40–60 minutes).

At the end:

• parsley
• garlic (optional)

This is ready meal, Store in the refrigerator.

Mix:

• 300 g minced chicken
• 80 g mango
• 1 egg
• 20 g breadcrumbs

Shape and bake: for 12–15 minutes.

In parallel, cook:

• 150 g rice
• ~300 ml water

Add:

• 40 ml coconut milk

This is ready meal, Store in the refrigerator.

In a pan:

Add:

• 200 g cauliflower
• 40 g zucchini
• 30 g pepper
• 1 tsp olive oil

Cook for 5-7 minutes.

This is ready meal, Store in the refrigerator.

Blend:

• 200 g white beans
• some water
• red pepper

Divide into 2 parts and store in the refrigerator.

Do not cook the fish in advance.

Steam for 15-20 minutes:

• potatoes
• fennel

Store in the refrigerator until the day of cooking.

Mix:

• 300 g minced turkey
• 60 g pepper
• 40 g broccoli
• 1 egg
• 20 g breadcrumbs

Form meatballs and store raw in the freezer until the day of preparation.

Ready meals:

• Bolognese
• chicken meatballs
• rice

Partially finished:

• cauliflower rice
• turkey meatballs

Components:

• bean cream
• hummus
• chopped vegetables