Shopping List – Week 2

🛒 WEEK 2 TESCO SHOPPING LIST

(Builds on pantry items from Week 1)

🥩 MEAT & FISH

  • Chicken breast fillets – 2.2kg
  • Lean beef mince (5%) – 1kg
  • Turkey mince (5%) – 500g
  • Beef steak strips – 250g
  • Salmon fillets – 2 fillets (~250g total)
  • Tinned tuna in spring water – 3 tins
  • Eggs – 12 large

🥛 DAIRY & CHILLED

  • Kvarg / high-protein yogurt – 1.5kg
  • Protein yogurts (single pots) – 3–4
  • Light cream cheese – 2 x 200g
  • Parmesan – 1 x 60g
  • Light mozzarella – 1 ball
  • Babybel Light – 1 pack
  • Unsweetened almond milk – 2 litres

🌾 CARBS & GRAINS

  • Rolled oats – 1kg
  • High-protein pasta – 750g
  • Long-grain rice – 1kg
  • Microwave brown rice – 3 packs
  • Floury potatoes – 1.5kg
  • Sweet potatoes – 1kg
  • Wholemeal wraps – 1 pack

🥬 FRUIT & VEGETABLES

Fresh Veg

  • Bell peppers – 5
  • Red onions – 3
  • Brown onions – 2
  • Garlic bulbs – 2
  • Spinach – 2 large bags
  • Broccoli – 1 head
  • Courgettes – 2
  • Mushrooms – 200g
  • Carrots – 1kg
  • Green beans – 300g
  • Cherry tomatoes – 250g
  • Lettuce – 1
  • Fresh chillies – optional

Frozen

  • Stir-fry veg mix – 1kg
  • Frozen berries – 750g
  • Frozen peas – 500g

Fruit

  • Bananas – 7
  • Apples – 5
  • Lemons – 2
  • Limes – 1

🧴 SAUCES, CONDIMENTS & TINS (Top-Ups Only)

  • Thai green curry paste
  • Passata – 2 x 500g
  • Tinned chopped tomatoes – 2
  • Tomato purée – 1 tube
  • Beef stock cubes – 1 pack
  • Fish sauce
  • Kidney beans – 2 tins
  • Black beans – 2 tins

🥜 SNACKS & EXTRAS

Protein shake powder (optional)

Chia seeds – 250g

Almonds (unsalted) – 150g

Protein bars – 3–4

Test Grub

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COOKING TIMES

  • Preparation Time: 99 Minutes
  • Cooking Time: 99 Minutes
  • Total Time: 99 Minutes
  • Serves: 2 People

🛒 INGREDIENTS

Protein

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Vegetables

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Carbohydrates / Base

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Sauce, Paste & Liquids

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Dairy & Alternatives (if used)

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Oils, Herbs & Seasoning

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Flavour Boosters (if used)

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Optional Extras / Swaps

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👨‍🍳 STEP-BY-STEP COOKING (TIMED)

⏱ 0:00–0:05 —

Add list here if applicable.

🥡 STORAGE & LEFTOVERS

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Batch Cook Instructions #2 Wednesday Week 1

🧄 STEP-BY-STEP WITH TIMINGS

⏱ 00:00–00:10 — PREP (10 mins)

  1. Clear worktop & get 3 containers ready (2 mins)
  2. Fill saucepan with water for rice
    • Put on high heat now (boils in ~6–7 mins)
  3. Prep ingredients (8 mins)
    • Dice 700g chicken into bite-size pieces
    • Slice 1 brown onion
    • Slice 2 peppers
    • Season chicken with:
      • Cajun seasoning
      • Pinch of salt & pepper

⏱ 00:10–00:25 — COOK RICE & CHICKEN (15 mins)

Rice

  1. Water boiling → add:
    • 200g rice
    • Pinch of salt
  2. Reduce to simmer
  3. Cook 12 mins, then drain

Chicken

  1. Large frying pan, medium-high heat (2 mins preheat)
  2. Spray with olive oil
  3. Add chicken
  4. Cook 8–10 mins, stirring, until sealed & lightly golden

⏱ 00:25–00:45 — BUILD THE SAUCE (20 mins)

  1. Reduce heat to medium
  2. Add:
    • Onion
    • Peppers
  3. Cook 5 mins until softened
  4. Stir in:
    • Garlic paste – 1 tbsp
    • Crumbled ½ stock cube
    • 120g light cream cheese
    • Splash of water (≈50ml)
  5. Simmer gently 5–7 mins, stirringSauce should be creamy, not thick paste→ Add a little more water if needed

⏱ 00:45–01:05 — COMBINE & PORTION (20 mins)

  1. Add cooked rice to pan
  2. Fold everything together 3–4 mins
  3. Taste → adjust Cajun seasoning if needed

Portion

  • Divide into 3 equal containers
  • Leave lids slightly open 10 mins to cool
  • Seal and refrigerate

🧊 STORAGE & REHEATING

Fridge:

  • Eat within 4 days

Microwave (Work Lunch):

  • 3–4 mins
  • Stir halfway
  • Add 1 tbsp water before heating if thickened

Mexican Beef & Bean Protein Bowl

Serves: 2 people (plus 1 extra portion for lunch or freezer)

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Calories: ~600 per serving

Protein: ~45g per serving

🛒 INGREDIENTS

Protein

  • Lean beef mince (5%) – 500g

Carbs

  • Long-grain rice – 150g (dry)or microwave brown rice – 1 pack (250g)

Veg

  • Bell peppers – 2, sliced
  • Brown onion – 1, diced
  • Garlic – 2 cloves, minced (or 1 tbsp paste)
  • Cherry tomatoes – 150g, halved (optional)

Beans

  • Kidney beans – 1 tin (240g drained)
  • Black beans – 1 tin (240g drained)

Flavour & Sauce

  • Smoked paprika – 1 tsp
  • Ground cumin – 1 tsp
  • Mild chilli powder – 1 tsp
  • Tomato purée – 2 tbsp
  • Beef stock cube – ½
  • Lime juice – ½ lime

Oils & Seasoning

  • Olive oil spray
  • Salt & black pepper

👨‍🍳 STEP-BY-STEP COOKING (TIMED)

⏱ 0:00–0:05 — START RICE

  • If using dry rice:
    • Fill saucepan with water
    • Put on high heat
  • If using microwave rice, ignore for now

⏱ 0:05–0:10 — PREP

  • Dice 1 brown onion
  • Slice 2 peppers
  • Mince garlic
  • Drain & rinse beans

⏱ 0:10–0:18 — COOK BEEF

  1. Large frying pan on medium-high heat (2 mins preheat)
  2. Olive oil spray
  3. Add beef mince
  4. Cook 6–8 mins, breaking it up until browned

⏱ 0:18–0:23 — BUILD FLAVOUR

  1. Reduce heat to medium
  2. Add:
    • Onion
    • Peppers
    • Garlic
  3. Cook 4–5 mins until softened

⏱ 0:23–0:30 — SAUCE & SIMMER

  1. Stir in:
    • Smoked paprika
    • Cumin
    • Chilli powder
  2. Cook spices 30 seconds
  3. Add:
    • Tomato purée
    • Crumbled ½ stock cube
    • Splash of water (~100ml)
  4. Stir well
  5. Add beans
  6. Simmer gently 6–8 mins, stirring occasionally

⏱ 0:30–0:35 — FINISH & SERVE

  1. Squeeze in lime juice
  2. Taste → adjust salt, chilli or cumin
  3. Heat rice if needed
  4. Serve beef & bean mix over rice

🥡 STORAGE & LEFTOVERS

  • Fridge: Up to 4 days
  • Freezer: Up to 3 months
  • Reheat thoroughly; add splash of water if thickened

Thai Red Chicken Curry (Light & Creamy)

Serves: 2 people (plus 1 extra portion for leftovers if wanted)

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Calories: ~600 per serving

Protein: ~45g per serving

🛒 INGREDIENTS

Protein

  • Chicken breast – 500g, diced

Veg

  • Bell peppers – 2, sliced
  • Brown onion – 1, sliced
  • Spinach – 100g
  • Garlic – 2 cloves, minced (or 1 tbsp paste)

Sauce & Flavour

  • Thai red curry paste – 2 tbsp
  • Light coconut milk – 1 × 400ml tin
  • Chicken stock cube – ½
  • Fish sauce – 1 tsp
  • Lime juice – ½ lime

Carbs (choose one)

  • Microwave brown rice – 1 pack (250g)or
  • Jasmine/long-grain rice – 150g dry

Oils & Seasoning

  • Olive oil spray
  • Black pepper

👨‍🍳 STEP-BY-STEP COOKING (TIMED)

⏱ 0:00–0:05 — START RICE

  • If using dry rice:
    • Fill saucepan with water
    • Put on high heat
  • If using microwave rice, ignore this step

⏱ 0:05–0:10 — PREP

  • Dice chicken into bite-size pieces
  • Slice onion & peppers
  • Mince garlic

⏱ 0:10–0:20 — COOK CHICKEN

  1. Large frying pan or wok on medium-high heat (2 mins preheat)
  2. Spray with olive oil
  3. Add chicken
  4. Cook 8–10 mins, stirring until sealed and lightly golden

⏱ 0:20–0:25 — BUILD FLAVOUR

  1. Reduce heat to medium
  2. Add:
    • Onion
    • Peppers
    • Garlic
  3. Cook 4–5 mins until softened

⏱ 0:25–0:35 — CURRY SAUCE

  1. Stir in 2 tbsp Thai red curry paste
  2. Cook 1 min to release aroma
  3. Pour in:
    • Coconut milk
    • Crumbled ½ stock cube
  4. Simmer gently 8–10 mins, stirring occasionally

⏱ 0:35–0:38 — FINISH

  1. Stir in:
    • Spinach (wilts in ~1 min)
    • Fish sauce
    • Lime juice
  2. Taste — add pepper or extra paste if needed

⏱ 0:38–0:40 — SERVE

  • Heat rice if needed
  • Serve curry over rice

🥡 STORAGE & LEFTOVERS

  • Fridge: Up to 3 days
  • Freezer: Curry only (no rice) – up to 3 months
  • Reheat gently, add splash of water if thick

Batch Cook Instructions #1 Sunday Week 1

🧄 STEP-BY-STEP WITH TIMINGS

⏱ 00:00–00:15 — PREP STAGE (15 mins)

Do this first

  1. Clear worktops & get containers ready (2 mins)
  2. Fill 2 large saucepans with water
    • One for pasta
    • One for ricePut both on high heat now (5–8 mins to boil)
  3. Prep chicken (8 mins)
    • Dice 1.3kg chicken breast into bite-size chunks
      • 600g → creamy pasta
      • 700g → stir fry
    • Season lightly with salt & pepper
  4. Veg prep (5 mins)
    • Dice 2 onions
    • Slice 5 peppers
    • Mince 4 garlic cloves

👉 Keep pasta veg separate from stir-fry veg piles

⏱ 00:15–00:30 — START CARBS (15 mins)

Pasta

  1. Water boiling → add:
    • 300g high-protein pasta
    • Big pinch of salt
  2. Cook 10–12 mins, stir occasionally

Rice

  1. Add 280g long-grain rice to second pan
  2. Stir once, reduce to simmer
  3. Cook 12 mins, then drain

⏱ 00:30–01:05 — CREAMY CHICKEN & SPINACH PASTA (35 mins)

Cook chicken

  1. Large frying pan, medium-high heat (2 mins preheat)
  2. Spray with olive oil
  3. Add 600g chicken
  4. Cook 8–10 mins, stirring until sealed & lightly golden

Build sauce

  1. Add:
    • Onion
    • GarlicCook 3–4 mins until soft
  2. Stir in:
    • 150g light cream cheese
    • Splash of pasta waterReduce heat → simmer 5 mins
  3. Add:
    • 150g spinach
    • 30g parmesanStir until wilted (2 mins)
  4. Drain pasta → fold into sauce (3 mins)

Set aside to cool

  1. Remove from heat
  2. Leave uncovered 10 mins

⏱ 01:05–01:35 — CHINESE CHICKEN STIR-FRY (30 mins)

Cook chicken

  1. Wipe pan or use second pan
  2. Medium-high heat, oil spray
  3. Add 700g chicken
  4. Cook 8–10 mins

Veg & sauce

  1. Add:
    • 1kg frozen stir-fry veg
    • Garlic & ginger paste (1 tbsp each)
  2. Cook 5–6 mins (high heat)
  3. Stir in:
    • 4 tbsp low-salt soy sauce
    • 1 tsp sesame oilToss 2 mins

Combine with rice

  1. Fold in cooked rice
  2. Heat through 3–4 mins

⏱ 01:35–01:55 — PORTIONING (20 mins)

Creamy Pasta

  • Divide into 4 containers
  • Label: Creamy Chicken Pasta
  • Store fridge → eat within 4 days

Stir-Fry Pots

  • Divide into 3 containers
  • Label: Chinese Chicken Stir-Fry
  • Store fridge → eat within 4 days

👉 Optional:

  • Freeze 1 pasta + 1 stir fry (up to 3 months)

⏱ 01:55–02:15 — CLEAN DOWN (20 mins)

  • Wash pans while still warm
  • Wipe hob & counters
  • Congratulate yourself 😄

🔁 REHEATING GUIDE (IMPORTANT)

From frozen:Defrost overnight in fridge, then reheat as above

Microwave:3–4 mins, stir halfwayAdd 1–2 tbsp water to pasta

Meal Plan – Week 1

First Week of My AI PA’s Meal Plan

Monday

Breakfast: Overnight Protein Oats

Lunch: Creamy Chicken & Spinach Pasta

Dinner: Thai Red Chicken Curry (light coconut)

Tuesday

Breakfast: Overnight Protein Oats

Lunch: Creamy Chicken & Spinach Pasta

Dinner: Mexican Beef & Bean Bowl

Wednesday

Breakfast: Overnight Protein Oats

Lunch: Chinese Chicken Stir-Fry Pots

Dinner: Creamy Garlic Chicken & Mash

Thursday

Breakfast: Overnight Protein Oats

Lunch: Chinese Chicken Stir-Fry Pots

Dinner: Italian Turkey Meatballs & Tomato Cream Sauce

Friday

Breakfast: Overnight Protein Oats

Lunch: Chinese Chicken Stir-Fry Pots

Dinner: Fakeaway Chicken Tikka Masala

Saturday

Breakfast: Overnight Protein Oats

Lunch: Tuna, Egg & Yogurt Protein Salad

Dinner: Spicy Beef & Pepper Stir Fry

Sunday

Breakfast: Overnight Protein Oats

Lunch: Leftovers / Protein Wrap

Dinner: Roast Chicken, Veg & Gravy (controlled)

Meal Plan – Week 2

🔹 WEEK 2

Monday

Breakfast: Overnight Protein Oats

Lunch: Creamy Cajun Chicken Rice

Dinner: Thai Basil Mince (Pad Kra Pao style)

Tuesday

Breakfast: Overnight Protein Oats

Lunch: Creamy Cajun Chicken Rice

Dinner: Creamy Tuscan Chicken

Wednesday

Breakfast: Overnight Protein Oats

Lunch: Italian Beef Ragu (High Protein)

Dinner: Chinese Black Pepper Chicken

Thursday

Breakfast: Overnight Protein Oats

Lunch: Italian Beef Ragu

Dinner: Mexican Chicken Fajita Bowl

Friday

Breakfast: Overnight Protein Oats

Lunch: Italian Beef Ragu

Dinner: Creamy Salmon & Spinach Pasta

Saturday

Breakfast: Overnight Protein Oats

Lunch: Chicken Caesar Protein Salad

Dinner: English Beef Cottage Pie (Light)

Sunday

Breakfast: Overnight Protein Oats

Lunch: Leftovers

Dinner: Thai Green Chicken Curry (light)

Shopping List – Week 1

🛒 WEEK 1 TESCO SHOPPING LIST

🥩 MEAT & FISH

  • Chicken breast fillets – 2.3kg
  • Lean beef mince (5%) – 1kg
  • Turkey mince (5%) – 500g
  • Beef steak strips – 250g
  • Salmon fillets – 2 fillets (~250g total)
  • Tinned tuna in spring water – 3 tins
  • Eggs – 12 large

🥛 DAIRY & CHILLED

  • Kvarg / high-protein yogurt – 1.5kg
  • Protein yogurts (single pots) – 3–4
  • Light cream cheese – 2 x 200g
  • Parmesan – 1 x 60g
  • Light mozzarella – 1 ball
  • Babybel Light – 1 pack
  • Unsweetened almond milk – 2 litres

🌾 CARBS & GRAINS

  • Rolled oats – 1kg
  • High-protein pasta – 750g
  • Long-grain rice – 1kg
  • Microwave brown rice – 3 packs
  • Floury potatoes – 1.5kg
  • Sweet potatoes – 1kg
  • Wholemeal wraps – 1 pack

🥬 FRUIT & VEGETABLES

Fresh Veg

  • Bell peppers – 5
  • Red onions – 3
  • Brown onions – 2
  • Garlic bulbs – 2
  • Spinach – 2 large bags
  • Broccoli – 2 heads
  • Courgettes – 2
  • Mushrooms – 200g
  • Carrots – 1kg
  • Green beans – 300g
  • Cherry tomatoes – 250g
  • Lettuce – 1
  • Fresh chillies – optional

Frozen

  • Stir-fry veg mix – 1kg
  • Frozen berries – 750g
  • Frozen peas – 500g

Fruit

  • Bananas – 7
  • Apples – 5
  • Lemons – 2
  • Limes – 2

🧂 HERBS, SPICES & FLAVOUR

  • Cajun seasoning
  • Smoked paprika
  • Mild chilli powder
  • Ground cumin
  • Black pepper
  • Cinnamon
  • Italian mixed herbs
  • Dried oregano
  • Garlic paste
  • Ginger paste

(If you already have these, no need to repurchase Week 2)

🧴 SAUCES, CONDIMENTS & TINS

  • Soy sauce (low salt)
  • Thai red curry paste
  • Passata – 2 x 500g
  • Tinned chopped tomatoes – 2
  • Tomato purée – 1 tube
  • Chicken stock cubes – 1 pack
  • Kidney beans – 2 tins
  • Black beans – 2 tins
  • Honey – 1 jar
  • Olive oil spray
  • Sesame oil (small bottle)

🥜 SNACKS & EXTRAS

Protein bars – 3–4

Chia seeds – 250g

Almonds (unsalted) – 150g

Peanut butter powder

Cocoa powder

Start of My Journey

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