One hour, whole week sorted

• Brown rice

  285g

  Simmer 22–25 min in one big pan, drain, cool fast and fridge in portions. Reheat once, piping hot.

  Feeds 4 meals

  • SunPalak Tofu with Brown Rice75g
  • MonRajma Matar Masala with Brown Rice75g
  • FriHigh-Protein Lentil & Chickpea Vegetable Khichdi60g
  • SatTofu Tikka Masala with Brown Rice75g

• Onion, chopped

  810g

  Finely chop in one go and keep in a sealed tub — it saves 5 minutes at the start of nearly every dish.

  Feeds 10 meals

  • SunMasoor Dal & Paneer Chilla50g
  • SunPalak Tofu with Brown Rice80g
  • MonRajma Matar Masala with Brown Rice100g
  • TueChana Saag with Wholemeal Roti80g
  • WedTandoori Paneer & Chickpea Bowl80g
  • WedMasoor Matar Dal with Wholemeal Roti80g
  • ThuTofu Bhurji, Peas & Wholemeal Roti100g
  • FriHigh-Protein Lentil & Chickpea Vegetable Khichdi60g
  • SatTofu Tikka Masala with Brown Rice80g
  • SatPaneer Chickpea Jalfrezi with Wholemeal Roti100g

• Ginger–garlic paste

  17 cloves + 90g

  Blend the ginger and garlic together with a splash of water into a smooth paste; freeze any spare in an ice-cube tray.

  Feeds 10 meals

  • SunMasoor Dal & Paneer Chilla1 clove (about 5g) + 5g
  • SunPalak Tofu with Brown Rice2 cloves (about 10g) + 10g
  • MonRajma Matar Masala with Brown Rice2 cloves + 10g
  • TueChana Saag with Wholemeal Roti2 cloves + 10g
  • WedTandoori Paneer & Chickpea Bowl1 clove + 5g
  • WedMasoor Matar Dal with Wholemeal Roti2 cloves + 10g
  • ThuTofu Bhurji, Peas & Wholemeal Roti2 cloves + 10g
  • FriHigh-Protein Lentil & Chickpea Vegetable Khichdi1 clove + 10g
  • SatTofu Tikka Masala with Brown Rice2 cloves + 10g
  • SatPaneer Chickpea Jalfrezi with Wholemeal Roti2 cloves + 10g

• Fresh coriander

  70g

  Wash, dry well and chop; store in a tub lined with kitchen paper so it keeps all week.

  Feeds 7 meals

  • SunMasoor Dal & Paneer Chilla10g
  • MonRajma Matar Masala with Brown Rice10g
  • WedTandoori Paneer & Chickpea Bowl10g
  • WedMasoor Matar Dal with Wholemeal Roti10g
  • ThuTofu Bhurji, Peas & Wholemeal Roti10g
  • SatTofu Tikka Masala with Brown Rice10g
  • SatPaneer Chickpea Jalfrezi with Wholemeal Roti10g

• Chapati flour (roti nights)

  240g

  Weigh 60g portions into bags now; dough takes 3 minutes on the night.

  Feeds 4 meals

  • TueChana Saag with Wholemeal Roti60g
  • WedMasoor Matar Dal with Wholemeal Roti60g
  • ThuTofu Bhurji, Peas & Wholemeal Roti60g
  • SatPaneer Chickpea Jalfrezi with Wholemeal Roti60g

• Peppers & courgette

  650g

  Cut into chunky pieces for the roast bowl and jalfrezi; keep chilled and use within three days.

  Feeds 4 meals

  • WedTandoori Paneer & Chickpea Bowl100g + 100g
  • ThuTofu Bhurji, Peas & Wholemeal Roti75g
  • SatTofu Tikka Masala with Brown Rice100g
  • SatPaneer Chickpea Jalfrezi with Wholemeal Roti100g + 100g + 75g

Quantities are the week's totals at one serving per meal. Cool cooked rice quickly, refrigerate promptly and reheat thoroughly only once.