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Weekly Plan – Week 34

SmartKitchen30 Weekly Plan

Week 34

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

Day 1

Quick Tropical Fruit Salad: A Refreshing Treat

Brighten your day with a simple and vibrant tropical fruit salad. This easy, no-cook recipe combines juicy pineapple, sweet mango, and tangy kiwi for a perfect healthy treat.

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Day 2

Quick Sausage and Pepper Flatbreads – Easy Weeknight Dinner

Discover a speedy and satisfying dinner idea with these easy sausage and pepper flatbreads. They’re a fantastic alternative to tacos for busy evenings.

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Day 3

Easy Summer Prep: 8 Versatile Components in 30 Mins

Unlock the secret to stress-free summer cooking with our guide to 8 versatile prep-ahead components, all made in just half an hour. Perfect for busy weeknights or weekend entertaining.

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Day 4

Quick & Easy Fluffy Pancakes – Perfect Homemade Breakfast

Discover how effortlessly you can create light and airy pancakes right in your own kitchen. This simple recipe ensures a comforting and delightful start to any day.

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Day 5

Flaxseed & Almond Energy Glowballs: Quick Healthy Snack

Discover a simple way to power up your day with these delectable flaxseed and almond glowballs. Perfect for a quick, wholesome snack whenever you need a boost.

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Day 6

Crispy Chicken Goujons: A Quick & Easy Weeknight Dinner

Transform everyday chicken into golden, crunchy goujons in under half an hour. This simple recipe delivers a satisfying meal ideal for busy evenings.

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Day 7

Quick Sautéed Green Beans with Cherry Tomatoes

Discover how to transform simple green beans and sweet cherry tomatoes into a delightful and vibrant side dish with minimal effort. Perfect for those busy weeknights when you crave something fresh and wholesome.

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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

☐ Apples — 1 kgSearch ↗
☐ Cherry tomatoes — 450 gSearch ↗
☐ Fresh basil — a little (optional / to serve)Search ↗
☐ Fresh dill — 1 tspSearch ↗
☐ Fresh mint — 1 bunchSearch ↗
☐ Fresh parsley — 1 bunchSearch ↗
☐ Fresh rosemary — a littleSearch ↗
☐ Garlic — 3 clovesSearch ↗
☐ Green beans — 300 gSearch ↗
☐ Lemons — 2Search ↗
☐ Limes — 1 (optional / to serve)Search ↗
☐ Mangoes — 680 gSearch ↗
☐ Onion — ½Search ↗
☐ Passion fruits — 2Search ↗
☐ Red onion — 1Search ↗

Meat & fish

☐ Chicken fillets — 500 gSearch ↗
☐ Sausages — 300 gSearch ↗

Dairy & eggs

☐ Butter — 30 gSearch ↗
☐ Eggs — 3Search ↗
☐ Greek yoghurt — 200 gSearch ↗
☐ Milk — 240 mlSearch ↗
☐ Mozzarella — 100 gSearch ↗
☐ Parmesan cheese — 30 gSearch ↗

Bakery

☐ Bread — 2 slicesSearch ↗
☐ Piadine or similar flatbreads — 4Search ↗

Cupboard

☐ Almonds — 80 gSearch ↗
☐ Baking powder — 2 tspSearch ↗
☐ Bicarbonate of soda — ½ tsp (optional / to serve)Search ↗
☐ Breadcrumbs — 120 gSearch ↗
☐ Capers — 1 tbspSearch ↗
☐ Caster sugar — 2 tbspSearch ↗
☐ Cocoa powder — 60 mlSearch ↗
☐ Desiccated coconut — 14 g (optional / to serve)Search ↗
☐ Extra virgin olive oil — 60 mlSearch ↗
☐ Ground flaxseed — 100 gSearch ↗
☐ Honey — 20 g (optional / to serve)Search ↗
☐ Kiwis — 300 gSearch ↗
☐ Maple syrup — 2 tbspSearch ↗
☐ Passata — 150 mlSearch ↗
☐ Pistachios — 30 gSearch ↗
☐ Pitted dates — 150 gSearch ↗
☐ Plain flour — 280 gSearch ↗
☐ Red wine — a littleSearch ↗
☐ Tinned chickpeas — 400 gSearch ↗
☐ Vanilla extract — 1 tspSearch ↗

To taste

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

Fruit & veg

☐ Apples — 1 kgSearch ↗
☐ Cherry tomatoes — 450 gSearch ↗
☐ Fresh basil — a little (optional / to serve)Search ↗
☐ Fresh dill — 1 tspSearch ↗
☐ Fresh mint — 1 bunchSearch ↗
☐ Fresh parsley — 1 bunchSearch ↗
☐ Fresh rosemary — a littleSearch ↗
☐ Garlic — 3 clovesSearch ↗
☐ Green beans — 300 gSearch ↗
☐ Lemons — 2Search ↗
☐ Limes — 1 (optional / to serve)Search ↗
☐ Mangoes — 680 gSearch ↗
☐ Onion — ½Search ↗
☐ Passion fruits — 2Search ↗
☐ Red onion — 1Search ↗

Meat & fish

☐ Chicken fillets — 500 gSearch ↗
☐ Sausages — 300 gSearch ↗

Dairy & eggs

☐ Butter — 30 gSearch ↗
☐ Eggs — 3Search ↗
☐ Greek yoghurt — 200 gSearch ↗
☐ Milk — 240 mlSearch ↗
☐ Mozzarella — 100 gSearch ↗
☐ Parmesan cheese — 30 gSearch ↗

Bakery

☐ Bread — 2 slicesSearch ↗
☐ Piadine or similar flatbreads — 4Search ↗

Cupboard

☐ Almonds — 80 gSearch ↗
☐ Baking powder — 2 tspSearch ↗
☐ Bicarbonate of soda — ½ tsp (optional / to serve)Search ↗
☐ Breadcrumbs — 120 gSearch ↗
☐ Capers — 1 tbspSearch ↗
☐ Caster sugar — 2 tbspSearch ↗
☐ Cocoa powder — 60 mlSearch ↗
☐ Desiccated coconut — 14 g (optional / to serve)Search ↗
☐ Extra virgin olive oil — 60 mlSearch ↗
☐ Ground flaxseed — 100 gSearch ↗
☐ Honey — 20 g (optional / to serve)Search ↗
☐ Kiwis — 300 gSearch ↗
☐ Maple syrup — 2 tbspSearch ↗
☐ Passata — 150 mlSearch ↗
☐ Pistachios — 30 gSearch ↗
☐ Pitted dates — 150 gSearch ↗
☐ Plain flour — 280 gSearch ↗
☐ Red wine — a littleSearch ↗
☐ Tinned chickpeas — 400 gSearch ↗
☐ Vanilla extract — 1 tspSearch ↗

To taste

☐ Black pepper — to tasteSearch ↗
☐ Dried oregano — 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.

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