Two-Week Menu Plan

Light lunches + satisfying evening meals (ideally before 7pm)

A simple rotation built around good olive oil (single origin oil, this will save you money in the end and improve your health), real ingredients (you can buy tin pulses if cooking them are too much, dried are favourable and minimal fuss). Every dinner is either a one-pan wonder or a grazing bowl (warm or cold) — nothing here needs more than one pan and a chopping board. Repeat Week 1 and Week 2 back to back for a full month, or drop in a third week by mixing and matching the combinations below once you're comfortable with the format.

The basic rhythm:

• Ingredients - This is simply a framework of meal that can change with your preference, but keep things simple, interchangeable, and healthy. Heathy food is vibrant and tasty.

• Lunch — a grazing bowl, cold or warm. Assemble, don't cook (or barely).

• Dinner — a one-pan dish or a bigger grazing bowl, ready before 7pm.

• Olive oil, lemon, salt, and good seasoning tie everything together — no elaborate sauces needed.

• Snacking in-between meals will disappear due to the high protein and fibre intake.  

WEEK 1

Monday

• Lunch (cold bowl): Mackerel, avocado, cucumber, tomatoes, olives, pea shoots, olive oil & lemon

• Dinner (one-pan): Pan-seared steak with sweet potato wedges and blistered peppers

• Optional dessert: Fresh Fruit: Small bowl of 2 or 3 fresh fruit with a sprinkling of flax seeds.

Tuesday

• Lunch (cold bowl): Soft-boiled eggs, butterbeans, tomatoes, cucumber, olive oil dressing

• Dinner (one-pan): Beef mince (make into balls or just fry as it is, lentils, peppers and tomatoes, simmered down like a simple ragu

• Optional dessert: 90% Dark chocolate (2 pieces) and a small hand full of nuts

Wednesday

• Lunch (warm bowl): Chickpeas warmed with olive oil, roasted peppers, avocado, olives

• Dinner (one-pan): Grilled sardines with yam mash and greens

Thursday

• Lunch (cold bowl): Edamame, cucumber, tomatoes, boiled egg, olive oil & lemon dressing

• Dinner (one-pan): Wagyu burgers, pan-fried, with sweet potato wedges and a simple side salad

Friday

• Lunch (cold plate): Kippers with avocado and tomatoes, olive oil

• Dinner (one-pan): Beef liver with onions, peppers, and cassava chips

Saturday

• Lunch (warm bowl): Lentils, roasted peppers, tomatoes, pea shoots, olive oil

• Dinner (one-pan): Steak, fajita-style with peppers, served over yam or potato

• Dessert option: Fresh fruit salad, sprinkling of flax seeds

Sunday

• Lunch (cold bowl): Butterbeans, olives, cucumber, tomatoes, boiled egg

• Dinner (one-pan): Pan-seared mackerel with sweet potato mash and greens

• Dessert option: 90% dark chocolate (2 pieces, small hand full of nuts)

WEEK 2

Monday

• Lunch (cold bowl): Chickpeas, cucumber, tomatoes, olives, avocado

• Dinner (one-pan): Beef mince with butterbeans, peppers and sweet potato wedges

Tuesday

• Lunch (cold plate): Sardines with avocado, tomatoes, olive oil

• Dinner (one-pan): Wagyu burgers with yam chips and a pea shoot salad

Wednesday

• Lunch (warm bowl): Lentils and roasted peppers, boiled egg, olive oil

• Dinner (one-pan): Steak with cassava and greens

Thursday

• Lunch (cold bowl): Edamame, cucumber, olives, tomatoes, avocado

• Dinner (one-pan): Grilled kippers with sweet potato mash and peppers

Friday

• Lunch (warm bowl): Butterbeans warmed with garlic and tomatoes, olive oil

• Dinner (one-pan): Beef liver with onions, potato wedges, and greens

Saturday

• Lunch (cold bowl): Chickpeas, cucumber, tomatoes, boiled egg, pea shoots

• Dinner (one-pan): Mackerel with yam and roasted peppers

Sunday

• Lunch (warm bowl): Lentils, avocado, olives, tomatoes

• Dinner (one-pan): Steak with sweet potato wedges, pea shoot and cucumber salad

How to keep this genuinely simple

• Batch the basics. Boil a batch of eggs, roast a tray of peppers, and cook a big pot of lentils or chickpeas at the start of each week — they get reused across several lunches. Tin pulses can be used for convenience but soaking dried beans have more food value and are much more economic. 

• One-pan method: protein goes in first for colour, veg and root veg go in after, everything finishes with a good glug of olive oil off the heat.

• Grazing bowls are really just: one protein + two or three veg/plant items + olives or avocado + olive oil and lemon. Once you've got the pattern, you can build your own on the fly with whatever's in the fridge.

• Warm vs cold is just about temperature preference on the day — the same bowl works either way, so don't feel locked into what's written above.