Table for One: Meal Plan 1

Welcome to our first meal plan!

Hi,

Welcome to Table for One, a newsletter exploring the art of eating alone. I’m thrilled to be sharing the first weekly meal plan with you all!

I know the struggle that can come from solo cooking. For one, it can be hard to find the balance between ease and variety especially when you’re faced with the washing up at the end! Plus, there’s the fact that ingredients aren’t really designed for the solo cook, so minimising food waste is a constant battle.

Hopefully, I can help!

These weekly meal plan include 5 recipes, a shopping list and tips and tricks for using leftovers (as well as dietary amendments). I truly hope they help ease some stress and bring the joy back to cooking for one.

This meal plans references recipes from my social media, but also from my COOKBOOK, One Pot One Portion, so if you don’t have that yet, you can check it out here!

You can order my cookbook now!

Where they’re on my socials, I have linked the video below as well as giving you the page numbers for the recipes in my cookbook. I have included the recipe in this email for any meals not included in the book.

MEAL PLAN 1: July 2024

Recipes:

• Ginger chicken rice bowl, page 64

• Curried chicken skewers with satay slaw, page 84

• Creamy green linguine, page 106

• Vegetable pancake with a chilli crisp egg, page 99

• Prawn & mango noodle salad with coconut lime dressing (recipe at the bottom of this post)

Ingredient Pairings:

• Chicken breast: ginger chicken rice bowl and curried skewers with satay slaw

• Broccoli: ginger chicken rice bowl and creamy green linguine

• Coconut milk: curried skewers with satay slaw and prawn and mango salad

• Cabbage: curried skewers with satay slaw and vegetable pancake with chilli crisp egg

Dietary Swaps:

Gluten-Free:

• Ginger Chicken Rice Bowl: use tamari instead of soy sauce

• Curried Chicken Skewers with Satay Slaw: use tamari instead of soy sauce

• Creamy Green Linguine: use GF pasta

• Vegetable Pancake with a Chilli Crisp Egg: use GF flour, or cornflour

• Prawn & Mango Noodle Salad with Coconut Lime Dressing: already GF if using rice noodles

Vegetarian:

• Ginger Chicken Rice Bowl: you could use a vegetarian chicken alternative, tofu or replace with something like chickpeas or cannellini beans. Use a vegetable stock cube/pot as well

• Curried Chicken Skewers with Satay Slaw: use 1 inch pieces of tofu instead of the chicken, skewer and cook as normal

• Creamy Green Linguine: already vegetarian

• Vegetable Pancake with a Chilli Crisp Egg: already vegetarian

• Prawn & Mango Noodle Salad with Coconut Lime Dressing: leave out the prawns and if you want to add something else then avocado would be delicious. For something higher protein you could use tofu, vegetarian chicken pieces or chickpeas. Use a vegetarian fish sauce

Vegan (follow the steps above for vegetarian, AND do the following):

• Ginger Chicken Rice Bowl: will be vegan once you replace the chicken as above

• Curried Chicken Skewers with Satay Slaw: use maple syrup instead of honey

• Creamy Green Linguine: there are a couple of options here. Either leave out the egg and just use a vegan cheese (you may need more pasta water) to create more of a cacio e pepe-style sauce. You could also choose to use a vegan cream alternative with either vegan cheese or nutritional yeast which would give you a creamier sauce. Or you could omit both and blend silken tofu mixed with vegan cheese or nutritional yeast which will give you a thicker cream sauce.

• Vegetable Pancake with a Chilli Crisp Egg: make the pancake as normal but don’t add the egg

• Prawn & Mango Noodle Salad with Coconut Lime Dressing: use sugar/maple syrup instead of honey

Recipe Notes

1. For the vegetable pancake, use 125g white cabbage (leftover from the satay slaw), and 50g spring onions as the vegetables. You could also add in some leftover beansprouts from the prawn noodle salad!

2. If you have it, add a handful of leftover spinach leaves to the prawn and mango salad.

Tips for Leftovers:

1. If you have any leftover coconut milk (and mango!), why not try my cardamom and coconut rice pudding with mango (page 200 of my cookbook).

2. If you have any leftover prawns you could add them to the ginger chicken rice bowl. That would be completely delicious.

Shopping List

Staples

• 60g plain flour

• 3-4 tbsp sesame oil

• 2 cloves garlic

• ½ chicken stock pot

• 3 tsp honey

• 1 tsp sugar

• 1/2 tsp fish sauce

• 5 tsp soy sauce

• 2 tsp rice wine vinegar

• 1 ¼ tsp curry powder

• 1 tsp chilli flakes

• 2 tsp sesame seeds

• 2 tsp crispy chilli oil

• salted peanuts (small handful)

• Salt

• Black Pepper

Fresh

• 2 chicken breasts

• 100g cooked prawns

• 150g cooked rice noodles

• 45g pecorino

• 2 eggs

• 130g broccoli (regular or tenderstem)

• 250g white cabbage

• 6 spring onions

• 50g beansprouts

• Small bag of spinach

• 1 apple

• 2 limes

• 1 lemon

• 1/2 mango

• 10g fresh ginger

• 20g fresh coriander

• small handful of fresh mint

• 2 red chillies

Cupboard

• 100g linguine

• 55g basmati rice

• 200ml coconut milk

• 1 ½ tbsp crunchy peanut butter

• Handful of roasted peanuts

Other

• 3 wooden skewers

Prawn & Mango Noodle Salad with a Coconut Lime Dressing

Prawn & Mango Noodle Salad

Dressing:

• 1/2 cup coconut milk

• Juice of 1 lime

• 1 tsp sugar/honey

• 1/2 tsp fish sauce

• 1 tsp soy sauce

Salad:

• 1/2 mango, thinly sliced

• 150g cooked rice noodles

• 50g beansprouts

• 100g cooked prawns

• 2 spring onions, thinly sliced

• 1 red chilli, finely sliced

• Small handful of fresh coriander, finely chopped

• Small handful of fresh mint, finely chopped

• Small handful of salted peanuts

• Salt

Add the ingredients for the dressing to a bowl and whisk together until combined. Add in all of the ingredients for the salad and toss together. Taste and season with salt and enjoy!

BIG LOVE, AND HAPPY COOKING! Eleanor x

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If you have any questions about this meal plan please feel free to message me.