smartkitchen30.com

Weekly Plan – Week 39

SmartKitchen30 Weekly Plan

Week 39

Seven calm, practical dinners for the week — plus one grocery list, already sorted.

Day 1

Quick Energy Balls: Healthy No-Bake Snack Recipe

Discover how to make simple, nutritious energy balls that are perfect for a grab-and-go snack or a pre-workout boost. So easy, no baking required!

View recipe →

Day 2

Quick Pea and Ham Soup: A Hearty & Easy Weeknight Meal

Discover the ultimate in fuss-free comfort food with our speedy pea and ham soup. This wholesome dish is perfect for a chilly evening and so simple to prepare.

View recipe →

Day 3

Quick Prawn Etouffee: A Speedy 30-Minute Weeknight Dinner

Even on busy evenings, a flavourful meal is within reach. This quick prawn etouffee delivers a rich, satisfying taste without the usual time commitment, perfect for a speedy supper.

View recipe →

Day 4

Quick Fajita Veggies: Easy Chipotle Flavour in 30 Mins

Looking for a speedy and vibrant side dish? These colourful chipotle fajita veggies bring a Tex-Mex twist to your plate in no time, perfect for a busy weeknight.

View recipe →

Day 5

Crispy Tofu Tacos with Spinach & Ricotta | Easy Dinner

Discover a truly effortless way to enjoy a flavourful vegetarian meal with these crispy tofu tacos. Perfect for a quick weeknight dinner, they’re packed with vibrant spinach and creamy vegan ricotta.

View recipe →

Day 6

Quick Chicken & Sausage Gumbo: A Speedy Italian Twist

Discover how to create a rich and comforting Italian-style gumbo in less than half an hour. This speedy chicken and sausage dish is ideal for busy evenings.

View recipe →

Day 7

Speedy Gnocchi alla Sorrentina: A 30-Min Bake

Enjoy classic Gnocchi alla Sorrentina in under 30 minutes with this streamlined recipe. Pillowy gnocchi in a rich tomato sauce, topped with bubbling mozzarella.

View recipe →

Shop This Week

This weekly plan from SmartKitchen30 brings together seven 30-minute recipes and one consolidated shopping list for the whole week.

Weekly Grocery List

Each ingredient has a search link for Tesco and Ocado: it opens the search results, so you can choose your preferred brands and prices.

Quantities: these are the totals for the seven recipes as written. Check your cupboard first: you may already have oils, sauces and spices.
🛒 Search on Tesco ▼

Fruit & veg

☐ Carrots — 1Search ↗
☐ Celery — 3 sticksSearch ↗
☐ Firm tofu — 250 gSearch ↗
☐ Fresh basil — a littleSearch ↗
☐ Fresh parsley — a little (optional / to serve)Search ↗
☐ Garlic — 8 clovesSearch ↗
☐ Green pepper — 1½Search ↗
☐ Lemons — ½Search ↗
☐ Limes — ½ (optional / to serve)Search ↗
☐ Onion — 3Search ↗
☐ Peppers (mixed) — 2Search ↗
☐ Red onion — 1Search ↗
☐ Red pepper — 1Search ↗
☐ Spinach — 200 gSearch ↗
☐ Tomatoes — 400 gSearch ↗

Meat & fish

☐ Chicken breasts — 300 gSearch ↗
☐ Prawns — 250 gSearch ↗
☐ Sausages — 200 gSearch ↗
☐ Smoked bacon — 150 gSearch ↗

Dairy & eggs

☐ Butter — 130 gSearch ↗
☐ Mozzarella — 125 gSearch ↗
☐ Parmesan cheese — 30 gSearch ↗
☐ Ricotta — 150 gSearch ↗

Bakery

☐ Tortillas — 8Search ↗

Cupboard

☐ Bay leaves — 1Search ↗
☐ Caster sugar — ½ tsp (optional / to serve)Search ↗
☐ Chia seeds — 2 tbspSearch ↗
☐ Chilli powder — 5 g + ¼ tspSearch ↗
☐ Cocoa powder — 1 tbsp (optional / to serve)Search ↗
☐ Desiccated coconut — 2 tbsp (optional / to serve)Search ↗
☐ Dried oregano — 2 g + 2 tspSearch ↗
☐ Dried thyme — ¼ tspSearch ↗
☐ Extra virgin olive oil — 105 mlSearch ↗
☐ Ground cumin — 5 g + ½ tspSearch ↗
☐ Hulled split peas — 200 gSearch ↗
☐ Long-grain rice — a little (optional / to serve)Search ↗
☐ Maple syrup — 60 mlSearch ↗
☐ Plain flour — 30 g + 2 tbspSearch ↗
☐ Potato gnocchi — 500 gSearch ↗
☐ Rolled oats — 150 gSearch ↗
☐ Smoked paprika — 1 tspSearch ↗
☐ Stock (cubes or fresh) — 1.885 litresSearch ↗
☐ Sweet paprika — ½ tspSearch ↗
☐ Tinned chopped tomatoes — 400 gSearch ↗
☐ Tomato purée — 15 mlSearch ↗

To taste

☐ Black pepper — to tasteSearch ↗
☐ Sea salt — to tasteSearch ↗
🛒 Search on Ocado ▼

Fruit & veg

☐ Carrots — 1Search ↗
☐ Celery — 3 sticksSearch ↗
☐ Firm tofu — 250 gSearch ↗
☐ Fresh basil — a littleSearch ↗
☐ Fresh parsley — a little (optional / to serve)Search ↗
☐ Garlic — 8 clovesSearch ↗
☐ Green pepper — 1½Search ↗
☐ Lemons — ½Search ↗
☐ Limes — ½ (optional / to serve)Search ↗
☐ Onion — 3Search ↗
☐ Peppers (mixed) — 2Search ↗
☐ Red onion — 1Search ↗
☐ Red pepper — 1Search ↗
☐ Spinach — 200 gSearch ↗
☐ Tomatoes — 400 gSearch ↗

Meat & fish

☐ Chicken breasts — 300 gSearch ↗
☐ Prawns — 250 gSearch ↗
☐ Sausages — 200 gSearch ↗
☐ Smoked bacon — 150 gSearch ↗

Dairy & eggs

☐ Butter — 130 gSearch ↗
☐ Mozzarella — 125 gSearch ↗
☐ Parmesan cheese — 30 gSearch ↗
☐ Ricotta — 150 gSearch ↗

Bakery

☐ Tortillas — 8Search ↗

Cupboard

☐ Bay leaves — 1Search ↗
☐ Caster sugar — ½ tsp (optional / to serve)Search ↗
☐ Chia seeds — 2 tbspSearch ↗
☐ Chilli powder — 5 g + ¼ tspSearch ↗
☐ Cocoa powder — 1 tbsp (optional / to serve)Search ↗
☐ Desiccated coconut — 2 tbsp (optional / to serve)Search ↗
☐ Dried oregano — 2 g + 2 tspSearch ↗
☐ Dried thyme — ¼ tspSearch ↗
☐ Extra virgin olive oil — 105 mlSearch ↗
☐ Ground cumin — 5 g + ½ tspSearch ↗
☐ Hulled split peas — 200 gSearch ↗
☐ Long-grain rice — a little (optional / to serve)Search ↗
☐ Maple syrup — 60 mlSearch ↗
☐ Plain flour — 30 g + 2 tbspSearch ↗
☐ Potato gnocchi — 500 gSearch ↗
☐ Rolled oats — 150 gSearch ↗
☐ Smoked paprika — 1 tspSearch ↗
☐ Stock (cubes or fresh) — 1.885 litresSearch ↗
☐ Sweet paprika — ½ tspSearch ↗
☐ Tinned chopped tomatoes — 400 gSearch ↗
☐ Tomato purée — 15 mlSearch ↗

To taste

☐ Black pepper — to tasteSearch ↗
☐ Sea salt — to tasteSearch ↗

Links open a search on Tesco or Ocado in a new tab. Prices, offers and availability are set by each retailer.

Want this week’s shopping list ready to go?

Get it as a printable PDF, in real supermarket pack sizes, plus a one-page plan for your fridge. Free, straight to your inbox.