← All weeks

August 17, 2026 – August 23, 2026

Week of August 17

Late-August cooking that leans on what is still cheap and good: blackberries, plums, sweetcorn and peppers. Weeknights stay quick and mostly one-pan, and the weekend makes room for crepes, a stir-fried noodle dish and a roast turkey breast.

Cooking for
2 people

MondayAugust 17

AI-generated illustration of Blackberry Ricotta Toast with Honey
Breakfast

Blackberry ricotta toast with honey

12 min
370 kcal

Whipped cottage cheese stands in for the ricotta and the honey is halved, which roughly doubles the protein for fewer calories.

AI-generated illustration of Blackberry Ricotta Toast with Honey

Blackberry Ricotta Toast with Honey

Ricotta whipped smooth with lemon zest and olive oil, piled onto hard-toasted sourdough under blackberries and honey. Ten minutes, no cooking beyond the toaster.

12 min total8 prep · 4 cookServes 2
Calories370
Protein14g
Carbs53g
Fat12g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·4 sourdough bread, thick slices
  • ·12 tbsp ricotta, whole milk
  • ·1 cup blackberries
  • ·1 1/2 tbsp honey
  • ·1 lemons, zest only
  • ·1/2 tbsp olive oil
  • ·salt, to taste
Method
  1. 1Beat the ricotta with the olive oil, lemon zest and a small pinch of salt until it turns glossy and holds a soft peak on the spoon, about a minute.
  2. 2Toast the sourdough hard on both sides, until it is properly crisp rather than merely warm, so it stands up to the wet topping.
  3. 3Spread the whipped ricotta thickly over the hot toast, right out to the crusts.
  4. 4Scatter the blackberries over, pressing a few of them lightly so they bleed into the ricotta.
  5. 5Drizzle the honey over the top and eat straight away, while the bread is still crisp underneath.

Adapted from Budget Bytes, Love and Lemons.

AI-generated illustration of Lentil and Vegetable Soup
Lunch

Lentil and vegetable soup

55 min
440 kcal

Half the oil, and the finishing swirl of cream is replaced by Greek yoghurt stirred in off the heat.

AI-generated illustration of Lentil and Vegetable Soup

Lentil and Vegetable Soup

A thick pot of green lentils and diced vegetables, finished with cream and lemon so it does not taste flat. Better on the second day.

55 min total15 prep · 40 cookServes 2
Calories440
Protein19g
Carbs52g
Fat17g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·10 tbsp green lentils, rinsed
  • ·1 onion, diced
  • ·2 carrots, diced
  • ·2 celery sticks, diced
  • ·2 garlic cloves, minced
  • ·8 tbsp canned tomatoes, chopped
  • ·3 cup vegetable stock
  • ·1 1/2 tbsp olive oil
  • ·2 tbsp heavy cream
  • ·1 lemons, juiced
  • ·1 bay leaves
  • ·1/2 tsp ground cumin
  • ·1/2 tsp dried thyme
  • ·1 1/2 tbsp parsley, fresh, chopped
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Warm the olive oil in a heavy pot over a medium heat and cook the onion, carrot and celery with a good pinch of salt until the onion is translucent and the carrot has softened at the edges, about ten minutes.
  2. 2Stir in the garlic, cumin and thyme and cook for a minute more, until the spices smell toasted rather than raw.
  3. 3Add the tomatoes and let them bubble down for a couple of minutes, scraping anything caught on the base of the pot.
  4. 4Tip in the lentils, the stock and the bay leaves, bring to a boil, then lower to a bare simmer.
  5. 5Cook uncovered until the lentils are tender but still hold their shape, roughly thirty minutes, topping up with water if it thickens past a spoonable soup.
  6. 6Fish out the bay leaves, then blend about a quarter of the soup and stir it back in so the broth turns creamy without losing the texture.
  7. 7Take the pot off the heat and stir in the cream, the lemon juice and most of the parsley. Season firmly, then serve with the rest of the parsley on top.

Adapted from Love and Lemons, Cookie and Kate.

AI-generated illustration of Black Bean and Sweet Potato Enchiladas
Dinner

Black bean and sweet potato enchiladas

65 min
720 kcal

Corn tortillas replace flour, the cheese is cut by a third, and Greek yoghurt goes on in place of sour cream.

AI-generated illustration of Black Bean and Sweet Potato Enchiladas

Black Bean and Sweet Potato Enchiladas

Roasted sweet potato and black beans rolled into flour tortillas, buried in red sauce and cheese and baked until the edges catch. A tray that feeds everyone.

65 min total20 prep · 45 cookServes 2
Calories720
Protein26g
Carbs84g
Fat30g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1 sweet potatoes, peeled and cut into small cubes
  • ·1 cup black beans, drained and rinsed
  • ·4 flour tortillas
  • ·1 1/4 cup red enchilada sauce
  • ·12 tbsp cheddar, grated
  • ·1 onion, diced
  • ·2 garlic cloves, minced
  • ·1 jalapeno, seeded and finely chopped
  • ·4 tbsp sour cream
  • ·1 tbsp olive oil
  • ·1 tsp ground cumin
  • ·1/2 tsp smoked paprika
  • ·1 limes, cut into wedges
  • ·1 1/2 tbsp coriander, fresh, chopped
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Heat the oven to 400°F. Toss the sweet potato cubes with the olive oil, cumin, smoked paprika and salt and spread them out on a baking sheet.
  2. 2Roast until the cubes are tender and browned at the corners, around twenty-five minutes, turning them once halfway.
  3. 3Meanwhile soften the onion and jalapeno in a dry non-stick pan over a medium heat, adding the garlic for the last minute.
  4. 4Fold the roasted sweet potato, the black beans and about a third of the cheese into the onion mixture and crush some of the beans against the side of the pan so the filling holds together.
  5. 5Spread a thin layer of the enchilada sauce over the base of a baking dish so the tortillas do not stick.
  6. 6Fill each tortilla, roll it up and lay it seam side down in the dish, packing them snugly against each other.
  7. 7Pour the rest of the sauce over the top, right to the ends, and scatter on the remaining cheese.
  8. 8Bake until the sauce is bubbling at the edges and the cheese has browned in patches, about twenty minutes, then rest briefly before serving with sour cream, coriander and lime wedges.

Adapted from Cookie and Kate.

TuesdayAugust 18

AI-generated illustration of Fried Egg and Cheddar Breakfast Sandwich
Breakfast

Breakfast sandwich with fried egg and cheddar

15 min
360 kcal

Egg whites bulk out the whole egg, the muffins go whole-wheat, and the cheese is cut back and grated so a little covers more.

AI-generated illustration of Fried Egg and Cheddar Breakfast Sandwich

Fried Egg and Cheddar Breakfast Sandwich

A toasted muffin, a fried egg with a soft yolk and cheddar melted onto the bread before the egg lands. Ten minutes flat on a weekday.

15 min total5 prep · 10 cookServes 2
Calories360
Protein18g
Carbs29g
Fat18g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·2 English muffins, split
  • ·2 eggs, large
  • ·8 tbsp cheddar, grated
  • ·2 tsp butter
  • ·1/2 tsp hot sauce
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Toast the split muffins until the cut faces are golden and dry.
  2. 2Scatter the cheddar over the hot bottom halves so it starts melting from the residual heat while you cook the eggs.
  3. 3Melt the butter in a non-stick pan over a medium heat until it foams but has not browned.
  4. 4Crack in the eggs, season them, and fry until the whites are set right through to the edge of the yolk and the undersides are lacy and crisp, about three minutes.
  5. 5Slide an egg onto each cheesed muffin base, add a few drops of hot sauce, and close the sandwich so the lid steams the cheese the rest of the way.

Adapted from Leite's Culinaria, Love and Lemons.

AI-generated illustration of Roasted Vegetable and Farro Bowl with Tahini
Lunch

Roasted vegetable and farro bowl with tahini

45 min
600 kcal

Less oil on the tray and in the dressing, which is loosened with Greek yoghurt instead, and a bigger share of chickpeas.

AI-generated illustration of Roasted Vegetable and Farro Bowl with Tahini

Roasted Vegetable and Farro Bowl with Tahini

Chewy farro under hard-roasted broccoli, peppers and chickpeas, with a lemony tahini dressing poured over while everything is still warm.

45 min total15 prep · 30 cookServes 2
Calories600
Protein16g
Carbs62g
Fat32g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·8 tbsp farro
  • ·1 broccoli, cut into small florets
  • ·1 bell peppers, red, cut into strips
  • ·1 red onion, cut into wedges
  • ·12 tbsp chickpeas, drained and rinsed
  • ·2 tbsp tahini
  • ·2 tbsp olive oil
  • ·1 lemons, juiced
  • ·1 tsp Dijon mustard
  • ·1 tsp maple syrup
  • ·1 garlic cloves, minced
  • ·1/2 tsp ground cumin
  • ·1 1/2 tbsp parsley, fresh, chopped
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Heat the oven to 450°F and put a large baking sheet in to get hot.
  2. 2Boil the farro in well-salted water until it is tender with a little chew left, which takes anywhere from fifteen to forty minutes depending on how much of the bran is still on it, then drain it well.
  3. 3Toss the broccoli, peppers, onion and chickpeas with most of the olive oil, the cumin, salt and pepper.
  4. 4Spread everything onto the hot sheet in a single layer and roast until the broccoli is charred at the tips and the chickpeas have gone crisp, about twenty minutes.
  5. 5Whisk the tahini with the lemon juice, mustard, maple syrup, garlic and the last of the oil. It will seize; keep adding cold water a spoonful at a time until it pours smoothly.
  6. 6Spread the drained farro across a serving platter and pile the hot roasted vegetables over it.
  7. 7Pour the dressing over while the vegetables are still warm so it soaks in, then finish with the parsley.

Adapted from Gimme Some Oven, Cookie and Kate, Love and Lemons.

AI-generated illustration of Blackened Catfish with Remoulade
Dinner

Blackened catfish with remoulade

24 min
520 kcal

The remoulade is rebuilt on Greek yoghurt with a spoonful of mayonnaise for flavour, and the fillets go into a dry hot pan instead of butter.

AI-generated illustration of Blackened Catfish with Remoulade

Blackened Catfish with Remoulade

Catfish rubbed hard with paprika and cayenne and seared until the spices go dark, with a cold, sharp remoulade to cut through it. Twenty-five minutes start to finish.

24 min total12 prep · 12 cookServes 2
Calories520
Protein34g
Carbs6g
Fat39g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·3/4 lb catfish fillets
  • ·3 tbsp mayonnaise
  • ·1 tbsp butter
  • ·1 dill pickles, finely chopped
  • ·1/2 tbsp capers, chopped
  • ·1 tsp Dijon mustard
  • ·1 spring onions, thinly sliced
  • ·1 lemons, one juiced, one cut into wedges
  • ·1 tsp smoked paprika
  • ·1/4 tsp cayenne pepper
  • ·1/2 tsp garlic powder
  • ·1/2 tsp onion powder
  • ·1/2 tsp dried thyme
  • ·1/2 tsp dried oregano
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Stir the mayonnaise with the pickles, capers, mustard, spring onions and half the lemon juice, season it, and put the remoulade in the fridge to firm up.
  2. 2Mix the paprika, cayenne, garlic powder, onion powder, thyme, oregano, salt and pepper into a rub.
  3. 3Pat the catfish completely dry and press the rub onto both sides of each fillet until they are evenly coated and no pale patches show.
  4. 4Set a cast-iron pan over a high heat until it is smoking faintly, then add the butter and swirl it once.
  5. 5Lay in the fillets and leave them alone until the crust is very dark and releases from the pan, about four minutes.
  6. 6Turn once and cook until the fish flakes when pressed at the thickest point, around four minutes more.
  7. 7Squeeze the rest of the lemon over the fish and serve with the cold remoulade and lemon wedges.

Adapted from A Bountiful Kitchen.

WednesdayAugust 19

AI-generated illustration of Baked Breakfast Flatbread with Egg and Tomato
Breakfast

Breakfast flatbread with egg and tomato

20 min
420 kcal

Whole-wheat flatbreads, an extra pour of egg white for protein, and the feta cut back to a scattering.

AI-generated illustration of Baked Breakfast Flatbread with Egg and Tomato

Baked Breakfast Flatbread with Egg and Tomato

A shop-bought flatbread turned into breakfast with burst tomatoes, feta and an egg cracked into the middle. In and out of the oven in fifteen minutes.

20 min total6 prep · 14 cookServes 2
Calories420
Protein18g
Carbs45g
Fat17g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·2 flatbreads
  • ·2 eggs, large
  • ·12 tbsp grape tomatoes, halved
  • ·4 tbsp feta, crumbled
  • ·2 tsp olive oil
  • ·1/2 tsp dried oregano
  • ·1 garlic cloves, minced
  • ·1 tbsp parsley, fresh, chopped
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Heat the oven to 425°F and lay the flatbreads out on baking sheets.
  2. 2Toss the halved tomatoes with the olive oil, garlic, oregano, salt and pepper, then spread them over the flatbreads, leaving a clear well in the middle of each one.
  3. 3Scatter the feta around the tomatoes, keeping the well free.
  4. 4Bake until the tomatoes have slumped and the bread has begun to crisp at the rim, about eight minutes.
  5. 5Pull the trays out and crack an egg into each well, seasoning the yolks lightly.
  6. 6Return them to the oven and bake until the whites have set opaque but the yolks still move when you nudge the tray, five to six minutes.
  7. 7Scatter the parsley over and cut each flatbread into wide strips for eating by hand.

Adapted from King Arthur Baking, Smitten Kitchen.

AI-generated illustration of Patty Melt with Caramelised Onions
Lunch

Patty melt with caramelised onions

50 min
830 kcal

Ground turkey replaces the beef, the butter on the bread is cut to a smear, and the cheese drops to a single thin layer.

AI-generated illustration of Patty Melt with Caramelised Onions

Patty Melt with Caramelised Onions

Thin beef patties, deeply browned onions and Swiss between griddled rye. The onions are the whole point, so give them the time they need.

50 min total10 prep · 40 cookServes 2
Calories830
Protein38g
Carbs40g
Fat55g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1/2 lb ground beef, 80% lean
  • ·4 rye bread, slices
  • ·3 oz Swiss cheese, thinly sliced
  • ·1 onion, halved and thinly sliced
  • ·2 1/2 tbsp butter
  • ·1/2 tbsp ketchup
  • ·1 tsp Dijon mustard
  • ·1/2 tsp Worcestershire sauce
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Put the sliced onion in a wide pan with a knob of the butter, a splash of water and a pinch of salt, and cook covered over a medium heat until the water has gone and the onions are limp, about ten minutes.
  2. 2Uncover and keep cooking, stirring as the base begins to colour, until the onions are a deep even brown, another fifteen minutes or so. This is the step people cut short.
  3. 3Stir the ketchup, mustard and Worcestershire into the onions, cook for a minute more, then scrape them into a bowl.
  4. 4Season the beef and press it into thin, wide patties, a little larger than the bread because they shrink.
  5. 5Sear the patties in the hot pan over a high heat until well crusted, roughly a minute and a half per side, then set them aside.
  6. 6Butter the outside face of each slice of rye. Build each sandwich butter side out, layering cheese, patty, onions and more cheese so the cheese seals against both slices.
  7. 7Griddle the sandwiches over a medium heat, pressing gently, until the rye is deep golden and the cheese has run, about four minutes per side.

Adapted from America's Test Kitchen.

AI-generated illustration of Baked Ziti with Ricotta and Spinach
DinnerItalian

Baked ziti with ricotta and spinach

55 min
780 kcal

Whole-wheat ziti, cottage cheese blended into the ricotta layer, and about half the mozzarella on top.

AI-generated illustration of Baked Ziti with Ricotta and Spinach

Baked Ziti with Ricotta and Spinach

Pasta baked under a lid of mozzarella with spoonfuls of ricotta running through it. The one dish this week worth making a day ahead.

55 min total20 prep · 35 cookServes 2
Calories780
Protein34g
Carbs78g
Fat33g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·3/8 lb ziti
  • ·1 1/2 cup marinara sauce
  • ·12 tbsp ricotta, whole milk
  • ·12 tbsp mozzarella, grated
  • ·4 tbsp Parmesan, grated
  • ·3 oz baby spinach
  • ·1 onion, finely diced
  • ·2 garlic cloves, minced
  • ·1 tbsp olive oil
  • ·1/2 tsp dried oregano
  • ·1/4 tsp red pepper flakes
  • ·1 1/2 tbsp basil, fresh, torn
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Heat the oven to 425°F and bring a large pan of well-salted water to the boil.
  2. 2Cook the ziti for a few minutes less than the packet says, so it is still firm in the middle and will not go soft in the oven, then drain it.
  3. 3Meanwhile soften the onion in the olive oil over a medium heat until translucent, then add the garlic, oregano and pepper flakes and cook for a minute.
  4. 4Add the spinach in handfuls, letting each lot wilt before the next goes in, then pour in the marinara and simmer for a few minutes.
  5. 5Season the ricotta with salt, pepper and half the Parmesan.
  6. 6Fold the drained pasta into the sauce, then layer it into a baking dish with spoonfuls of the ricotta dropped through so it stays in pockets rather than smearing everywhere.
  7. 7Top with the mozzarella and the rest of the Parmesan and bake until the surface is blistered and the sauce bubbles up the sides, about twenty minutes.
  8. 8Rest the dish for ten minutes before cutting, then scatter the basil over.

Adapted from Love and Lemons.

ThursdayAugust 20

AI-generated illustration of Savoury Cottage Cheese Bowl with Tomato and Cucumber
Breakfast

Savoury cottage cheese bowl with tomato and cucumber

8 min
290 kcal

Low-fat cottage cheese in a larger portion, pumpkin seeds instead of pistachios, and the finishing oil left off.

AI-generated illustration of Savoury Cottage Cheese Bowl with Tomato and Cucumber

Savoury Cottage Cheese Bowl with Tomato and Cucumber

Cottage cheese seasoned like a salad rather than a dessert, under cold cucumber, tomato and toasted nuts. No cooking at all, five minutes.

8 min total8 prep · 0 cookServes 2
Calories290
Protein25g
Carbs18g
Fat13g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1 1/2 cup cottage cheese
  • ·1 cucumbers, diced
  • ·1 cup grape tomatoes, halved
  • ·1 bell peppers, diced
  • ·2 tbsp pistachios, toasted and roughly chopped
  • ·2 tbsp chives, fresh, snipped
  • ·2 tsp olive oil
  • ·1 lemons, juiced
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Stir half the chives, a good grind of pepper and a little salt through the cottage cheese, so the curd itself is seasoned rather than just the topping.
  2. 2Toss the cucumber, tomato and pepper with the lemon juice and a pinch of salt.
  3. 3Spoon the seasoned cottage cheese into bowls and layer the vegetables on top rather than mixing them in, which keeps them from weeping into the curd.
  4. 4Drizzle the olive oil over and scatter on the pistachios and the rest of the chives.
  5. 5Eat straight away, while the vegetables are still cold and crisp.

Adapted from Skinnytaste.

AI-generated illustration of Egg Salad Sandwich
Lunch

Egg salad sandwich

22 min
400 kcal

Greek yoghurt takes over most of the mayonnaise, extra whites go in for a couple of the yolks, and the bread is whole-grain.

AI-generated illustration of Egg Salad Sandwich

Egg Salad Sandwich

Eggs cooked by residual heat so the whites stay tender, chopped rough and bound with mustardy mayonnaise. Lunch in twenty minutes.

22 min total10 prep · 12 cookServes 2
Calories400
Protein17g
Carbs35g
Fat20g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·3 eggs, large
  • ·2 tbsp mayonnaise
  • ·1 tsp Dijon mustard
  • ·1 celery sticks, finely diced
  • ·1 spring onions, thinly sliced
  • ·1 tbsp parsley, fresh, chopped
  • ·1 lemons, juiced
  • ·4 sourdough bread, slices
  • ·1 romaine lettuce, leaves separated
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Sit the eggs in a single layer in a pan, cover them with cold water by about an inch, and bring it to a rolling boil.
  2. 2Take the pan straight off the heat, put the lid on, and leave the eggs to stand in the hot water for ten minutes. The residual heat is what stops the yolks going grey.
  3. 3Lift the eggs into iced water and leave them until they are cold right through, which also makes them far easier to peel.
  4. 4Peel and chop the eggs roughly, leaving some pieces bigger than others so the salad has texture.
  5. 5Fold in the mayonnaise, mustard, celery, spring onions, parsley and lemon juice, then season firmly.
  6. 6Pile the egg salad onto half the bread, top with lettuce and close the sandwiches, then cut them across.

Adapted from Once Upon a Chef.

AI-generated illustration of Crab Cakes with Sweetcorn Salad
Dinner

Crab cakes with sweetcorn salad

32 min
620 kcal

The cakes are baked rather than fried in butter, and yoghurt replaces most of the mayonnaise in both the binder and the sauce.

AI-generated illustration of Crab Cakes with Sweetcorn Salad

Crab Cakes with Sweetcorn Salad

Crab cakes held together with as little binder as they will tolerate, fried in butter and served against a sharp raw corn salad.

32 min total20 prep · 12 cookServes 2
Calories620
Protein28g
Carbs40g
Fat34g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·8 oz crab meat, picked over for shell
  • ·3 tbsp mayonnaise
  • ·1 eggs, large
  • ·6 tbsp panko breadcrumbs
  • ·1 tsp Dijon mustard
  • ·1 tsp seafood seasoning
  • ·1 1/2 tbsp butter
  • ·2 corn on the cob, kernels cut from the cob
  • ·1 bell peppers, red, finely diced
  • ·1 red onion, finely diced
  • ·1 limes, juiced
  • ·1 1/2 tbsp coriander, fresh, chopped
  • ·1 tbsp parsley, fresh, chopped
  • ·1 lemons, cut into wedges
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Whisk the mayonnaise with the egg, mustard, seafood seasoning, parsley and a little pepper until smooth.
  2. 2Tip the crab into the bowl and add the panko, then fold everything together with a spatula, turning it over rather than stirring so the lumps of crab survive.
  3. 3Shape the mixture into thick patties and chill them for half an hour, which is what stops them falling apart in the pan.
  4. 4Toss the corn kernels, pepper, red onion, lime juice and coriander together and season the salad well.
  5. 5Melt the butter in a wide pan over a medium heat until it foams.
  6. 6Fry the cakes without crowding the pan until the undersides are deep golden and a crust has formed, around four minutes.
  7. 7Turn them once, carefully, and cook until the second side matches and the centres are hot through, about four minutes more.
  8. 8Serve the cakes on the corn salad with lemon wedges.

Adapted from Once Upon a Chef.

FridayAugust 21

AI-generated illustration of Apple Cinnamon Quinoa Porridge
Breakfast

Apple cinnamon quinoa porridge

23 min
380 kcal

Skimmed milk and a spoonful of Greek yoghurt stirred in at the end carry the creaminess, with the maple syrup halved.

AI-generated illustration of Apple Cinnamon Quinoa Porridge

Apple Cinnamon Quinoa Porridge

Quinoa simmered in milk until the grains bloom and the pan goes creamy, with grated apple stirred through. A change from oats on a Friday.

23 min total5 prep · 18 cookServes 2
Calories380
Protein11g
Carbs58g
Fat12g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·8 tbsp quinoa, rinsed well
  • ·1 1/4 cup milk, whole
  • ·2 apples, two grated, one diced
  • ·1 tsp ground cinnamon
  • ·2 tbsp maple syrup
  • ·2 tbsp walnuts, toasted and chopped
  • ·1/2 tbsp butter
  • ·salt, to taste
Method
  1. 1Rinse the quinoa under cold water until it runs clear, which takes the bitterness off the outside of the grain.
  2. 2Melt the butter in a saucepan and stir the drained quinoa through it for a minute, until it smells nutty.
  3. 3Pour in the milk with a pinch of salt, bring it just to a simmer, then turn the heat right down before it catches.
  4. 4Cook covered, stirring now and then to stop the base sticking, until most of the milk has gone and the grains have uncurled their little tails, about fifteen minutes.
  5. 5Stir in the grated apple, the cinnamon and most of the maple syrup and cook uncovered for a minute more, until the apple softens into the porridge.
  6. 6Spoon into bowls, top with the diced apple and walnuts, and finish with the last of the maple syrup.

Adapted from PBS Food, Simply Quinoa.

AI-generated illustration of Shrimp Roll with Lemon and Celery
Lunch

Shrimp roll with lemon and celery

27 min
470 kcal

Greek yoghurt carries the dressing with a spoonful of mayonnaise for flavour, on whole-wheat buns toasted dry.

AI-generated illustration of Shrimp Roll with Lemon and Celery

Shrimp Roll with Lemon and Celery

Shrimp poached gently in water off the heat so they stay sweet, dressed lightly and piled into buttered split buns.

27 min total15 prep · 12 cookServes 2
Calories470
Protein39g
Carbs30g
Fat19g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·3/4 lb shrimp, peeled and deveined
  • ·2 tbsp mayonnaise
  • ·1 celery sticks, finely diced
  • ·1 1/2 tbsp chives, fresh, snipped
  • ·1 lemons, one zested and juiced, one cut into wedges
  • ·2 hot dog buns, top-split
  • ·1 tbsp butter, softened
  • ·1 romaine lettuce, leaves separated
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Bring a pan of well-salted water to the boil, stir in the shrimp, then take it straight off the heat and cover it.
  2. 2Leave the shrimp to stand until they have curled loosely and turned opaque throughout, about six minutes. A rolling boil is what makes them rubbery, so resist turning the heat back on.
  3. 3Drain the shrimp and drop them into iced water until they are cold, then pat them dry and cut them into rough pieces.
  4. 4Stir the mayonnaise with the celery, chives, lemon zest and juice, and plenty of black pepper.
  5. 5Fold the shrimp through the dressing, using just enough to coat rather than smother, and season it.
  6. 6Butter the flat outer sides of the buns and toast them in a dry pan until golden on both faces.
  7. 7Line each bun with a lettuce leaf, fill generously with the shrimp, and serve with lemon wedges.

Adapted from America's Test Kitchen.

AI-generated illustration of Buttermilk Fried Chicken with Slaw
Dinner

Fried chicken with buttermilk slaw

55 min
750 kcal

Chicken breast is baked in panko on a wire rack instead of deep-fried, and the slaw is dressed with buttermilk and yoghurt rather than mayonnaise.

AI-generated illustration of Buttermilk Fried Chicken with Slaw

Buttermilk Fried Chicken with Slaw

Chicken brined in buttermilk overnight, dredged and fried until the crust shatters, with a cold sharp slaw beside it. A Friday that needs planning the night before.

55 min total25 prep · 30 cookServes 2
Calories750
Protein42g
Carbs32g
Fat48g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1 1/2 lb chicken pieces, bone-in, skin on
  • ·1 cup buttermilk
  • ·1 cup plain flour
  • ·2 cup vegetable oil, for frying
  • ·1 green cabbage, quartered and finely shredded
  • ·1 carrots, coarsely grated
  • ·1 red onion, very thinly sliced
  • ·3 tbsp mayonnaise
  • ·1 1/2 tbsp apple cider vinegar
  • ·1/2 tbsp sugar
  • ·1/2 tbsp smoked paprika
  • ·1 tsp garlic powder
  • ·1 tsp onion powder
  • ·1/4 tsp cayenne pepper
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Season the buttermilk heavily with salt and submerge the chicken in it, then refrigerate it overnight, or for at least a couple of hours if that is all you have.
  2. 2Mix the flour with the paprika, garlic powder, onion powder, cayenne, salt and pepper in a wide dish.
  3. 3Spoon a little of the buttermilk brine into the seasoned flour and rub it through with your fingers until it looks shaggy, which is where the craggy bits of crust come from.
  4. 4Lift each piece of chicken straight from the brine into the flour and press hard so the coating grips, then rest the coated pieces on a rack while the oil heats.
  5. 5Heat the oil in a deep heavy pot to 350°F, using a thermometer rather than guessing.
  6. 6Fry in batches so the temperature does not crash, turning the pieces once, until the crust is deep brown and the thickest part of the meat reads 160°F.
  7. 7Drain on a rack rather than paper, which keeps the underside crisp, and season with salt while still hot.
  8. 8Toss the cabbage, carrot and red onion with the mayonnaise, vinegar and sugar, season it, and serve cold against the hot chicken.

Adapted from America's Test Kitchen, Once Upon a Chef.

SaturdayAugust 22

AI-generated illustration of Crepes with Plum Compote and Ricotta
Breakfast

Crepes with plum compote

40 min
480 kcal

Half the flour is whole-wheat, egg whites replace some of the butter's job in the batter, and Greek yoghurt stands in for the ricotta.

AI-generated illustration of Crepes with Plum Compote and Ricotta

Crepes with Plum Compote and Ricotta

Thin crepes from a rested batter, folded around ricotta with warm plums spooned over. Worth the Saturday morning it takes.

40 min total15 prep · 25 cookServes 2
Calories480
Protein14g
Carbs62g
Fat19g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·12 tbsp plain flour
  • ·1 cup milk, whole
  • ·2 eggs, large
  • ·2 tbsp butter, melted, plus more for the pan
  • ·4 plums, stoned and cut into wedges
  • ·8 tbsp ricotta, whole milk
  • ·1 1/2 tbsp honey
  • ·1 lemons, juiced
  • ·1/4 tsp ground cinnamon
  • ·salt, to taste
Method
  1. 1Whisk the flour, milk, eggs, melted butter and a pinch of salt to a batter about the consistency of single cream, then leave it to rest for an hour at room temperature.
  2. 2Resting matters more than technique here: it lets the flour hydrate, so the crepes come out tender rather than rubbery.
  3. 3Put the plums in a pan with the honey, lemon juice and cinnamon over a medium heat.
  4. 4Cook them just until they slump and release their juice but still hold their shape, three or four minutes, then take them off the heat.
  5. 5Rub a hot non-stick pan with butter, ladle in enough batter to coat the base thinly, and swirl the pan immediately.
  6. 6Cook until the underside is lacy and browned and the edges lift away from the pan, about two minutes, then flip and give it a few seconds more.
  7. 7Stack the finished crepes as you go, spread each one with ricotta, fold it into quarters and spoon the warm plums over.

Adapted from King Arthur Baking, Smitten Kitchen.

AI-generated illustration of Grilled Bratwurst with Peppers and Onions
Lunch

Grilled bratwurst with peppers and onions

40 min
800 kcal

Lean chicken sausages take the place of the bratwurst, the buns are whole-wheat, and a yoghurt mustard replaces the butter on the bread.

AI-generated illustration of Grilled Bratwurst with Peppers and Onions

Grilled Bratwurst with Peppers and Onions

Bratwurst grilled until the skins split, finished in a pan of softened peppers and onions and served in toasted buns. A Saturday lunch you can cook outdoors.

40 min total10 prep · 30 cookServes 2
Calories800
Protein28g
Carbs40g
Fat53g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·4 bratwurst
  • ·2 bell peppers, red, cut into strips
  • ·1 onion, sliced
  • ·2 hot dog buns
  • ·1 tbsp olive oil
  • ·1/2 tbsp butter
  • ·1 tbsp Dijon mustard
  • ·8 tbsp sauerkraut, drained
  • ·1/2 tsp caraway seeds
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Set the grill up for a medium heat, hot enough to colour the sausages without splitting them straight away.
  2. 2Toss the peppers and onion with the olive oil, the caraway, salt and pepper, and put them in a pan or foil tray on the grill.
  3. 3Cook the vegetables, stirring now and then, until the onions are soft and browned at the edges, around twenty minutes.
  4. 4Grill the sausages alongside, turning them often so the skins colour evenly rather than bursting on one side.
  5. 5Keep going until the sausages are well browned all over and read 160°F at the centre, roughly fifteen minutes.
  6. 6Nestle the grilled sausages into the pan of peppers and onions and let them sit together off the direct heat for a few minutes.
  7. 7Butter the cut faces of the buns and toast them on the grill, then fill with sausage, peppers, sauerkraut and mustard.

Adapted from America's Test Kitchen, America's Test Kitchen.

AI-generated illustration of Japchae with Beef and Vegetables
DinnerKorean

Japchae with beef and vegetables

45 min
700 kcal

The noodles are cut back and the beef and vegetables increased, with less sesame oil and sugar in the sauce.

AI-generated illustration of Japchae with Beef and Vegetables

Japchae with Beef and Vegetables

Sweet potato glass noodles tossed with marinated beef and vegetables cooked separately so each one keeps its own texture.

45 min total25 prep · 20 cookServes 2
Calories700
Protein30g
Carbs88g
Fat26g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·5 oz sweet potato glass noodles
  • ·6 oz beef sirloin, cut into thin strips
  • ·3 oz baby spinach
  • ·2 oz shiitake mushrooms, thinly sliced
  • ·1 carrots, cut into matchsticks
  • ·1 onion, thinly sliced
  • ·2 spring onions, cut into lengths
  • ·2 1/2 tbsp soy sauce
  • ·1 1/2 tbsp sesame oil
  • ·1 tbsp brown sugar
  • ·2 garlic cloves, minced
  • ·1 tbsp vegetable oil
  • ·1 tsp sesame seeds, toasted
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Mix the soy sauce, sesame oil, brown sugar and garlic into a sauce, and pour a third of it over the beef to marinate while you prepare everything else.
  2. 2Boil the glass noodles until they are springy and translucent, around seven minutes, then drain them and cut through the pile a couple of times with scissors so they are manageable.
  3. 3Toss the drained noodles with a spoonful of the sauce straight away, which stops them clumping as they cool.
  4. 4Wilt the spinach in boiling water for a few seconds, then plunge it into cold water, squeeze it dry and season it lightly.
  5. 5Stir-fry the vegetables one kind at a time in a little of the vegetable oil, taking each out as soon as it softens. Cooking them separately is the whole method here, and it is what keeps the carrot from going limp while the mushrooms are still raw.
  6. 6Stir-fry the marinated beef over a high heat until browned and just cooked through.
  7. 7Return everything to the pan with the noodles and the rest of the sauce and toss over a low heat until it is evenly glossy and warmed through.
  8. 8Finish with the spring onions and sesame seeds and serve warm rather than hot.

Adapted from My Korean Kitchen.

SundayAugust 23

AI-generated illustration of Pork, Apple and Sage Breakfast Patties
Breakfast

Sausage, apple and sage breakfast patties

24 min
400 kcal

Ground turkey replaces the pork and extra grated apple keeps the patties moist without the fat that was doing that job.

AI-generated illustration of Pork, Apple and Sage Breakfast Patties

Pork, Apple and Sage Breakfast Patties

Breakfast sausage mixed at home, so you decide how much sage goes in. Grated apple keeps them from tightening in the pan.

24 min total12 prep · 12 cookServes 2
Calories400
Protein21g
Carbs12g
Fat30g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·5/8 lb ground pork
  • ·1 apples, peeled and coarsely grated
  • ·1 tbsp sage, fresh, finely chopped
  • ·1/2 tbsp maple syrup
  • ·1/2 tsp dried thyme
  • ·1/8 tsp cayenne pepper
  • ·1 tsp olive oil
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Squeeze the grated apple in your hand to get rid of the loose juice, or the mixture will steam rather than brown.
  2. 2Mix the pork with the apple, sage, thyme, maple syrup, cayenne, salt and plenty of black pepper, working it only until it just comes together.
  3. 3Fry a small nugget of the mixture and taste it, then adjust the salt and sage before you shape the rest. Raw sausage meat always tastes blander than it cooks.
  4. 4Shape the mixture into patties a little wider than you want them and press a dimple into the centre of each, since they puff as they cook.
  5. 5Heat the olive oil in a heavy pan over a medium heat and lay in the patties without crowding them.
  6. 6Cook until deeply browned underneath, about four minutes, then turn once and cook until the centres reach 150°F, roughly four minutes more.
  7. 7Rest the patties briefly before serving, so the juices settle rather than running out on the plate.

Adapted from America's Test Kitchen, America's Test Kitchen.

AI-generated illustration of Chopped Salad with Chickpeas and Feta
Lunch

Chopped salad with chickpeas, cucumber and feta

20 min
480 kcal

The chickpeas are doubled and the feta and oil cut back, with yoghurt whisked into the dressing to keep it creamy.

AI-generated illustration of Chopped Salad with Chickpeas and Feta

Chopped Salad with Chickpeas and Feta

Everything cut to the same size so each forkful gets all of it, with the cucumber and tomato salted first so they do not water down the dressing.

20 min total20 prep · 0 cookServes 2
Calories480
Protein15g
Carbs36g
Fat31g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1 cucumbers, diced
  • ·1 cup grape tomatoes, quartered
  • ·12 tbsp chickpeas, drained and rinsed
  • ·8 tbsp feta, crumbled
  • ·1 romaine lettuce, chopped
  • ·1 red onion, finely diced
  • ·4 tbsp kalamata olives, pitted and halved
  • ·2 tbsp olive oil
  • ·1 1/2 tbsp red wine vinegar
  • ·1 garlic cloves, minced
  • ·1/2 tsp dried oregano
  • ·2 tbsp parsley, fresh, chopped
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Toss the diced cucumber and tomato with a good pinch of salt and leave them in a colander for fifteen minutes, then discard what drains out.
  2. 2Whisk the olive oil, vinegar, garlic and oregano together with salt and pepper until the dressing thickens slightly.
  3. 3Cut the romaine, red onion and olives to roughly the same size as the cucumber, which is what makes a chopped salad worth chopping.
  4. 4Combine the drained cucumber and tomato with the romaine, onion, olives, chickpeas and parsley in a wide bowl.
  5. 5Pour the dressing over and turn everything through it just before serving, since the leaves soften quickly once dressed.
  6. 6Scatter the feta over the top rather than mixing it in, so it stays in recognisable pieces.

Adapted from America's Test Kitchen, Cookie and Kate.

AI-generated illustration of Roast Turkey Breast with Pan Gravy
Dinner

Roast turkey breast with pan gravy

100 min
520 kcal

The skin comes off before carving and the gravy is thickened with less butter and flour, leaning on reduced stock instead.

AI-generated illustration of Roast Turkey Breast with Pan Gravy

Roast Turkey Breast with Pan Gravy

A turkey breast roasted on a bed of vegetables that become the gravy. All the Sunday roast anybody actually wants, without a whole bird.

100 min total20 prep · 80 cookServes 2
Calories520
Protein52g
Carbs12g
Fat28g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1 3/4 lb turkey breast, bone-in, skin on
  • ·1 1/2 tbsp butter, softened
  • ·1 onion, roughly chopped
  • ·1 carrots, roughly chopped
  • ·1 celery sticks, roughly chopped
  • ·1 1/2 cup chicken stock
  • ·1 1/2 tbsp plain flour
  • ·1 tbsp sage, fresh, chopped
  • ·1/2 tsp dried thyme
  • ·1/2 tbsp olive oil
  • ·1 lemons, zest only
  • ·salt, to taste
  • ·black pepper, to taste
Method
  1. 1Salt the turkey breast all over and leave it uncovered in the fridge for as long as you have, ideally overnight, which dries the skin and seasons the meat through.
  2. 2Heat the oven to 325°F. Mash most of the butter with the sage, thyme, lemon zest and pepper.
  3. 3Loosen the skin with your fingers and push the herb butter underneath it, spreading it across the meat rather than leaving it in a lump.
  4. 4Scatter the onion, carrot and celery in a roasting tin, set the turkey on top and rub the skin with the olive oil.
  5. 5Roast until a thermometer in the thickest part of the breast reads 130°F, which takes somewhere over an hour depending on the shape of the joint.
  6. 6Turn the oven up to 500°F and roast until the skin is brown and crisp and the breast reads 160°F, fifteen to twenty minutes more.
  7. 7Move the turkey to a board and let it rest uncovered for half an hour. It carries on cooking as it rests, which is why you pull it early.
  8. 8Meanwhile set the tin over a burner, stir the flour and remaining butter into the vegetables and juices, cook out the raw flour smell, then whisk in the stock and simmer until it coats a spoon. Strain the gravy and season it before carving.

Adapted from America's Test Kitchen, Once Upon a Chef.

Grocery list

Tick the meals you plan to cook and their ingredients will collect here.