{"id":4931,"date":"2026-04-27T17:03:19","date_gmt":"2026-04-27T16:03:19","guid":{"rendered":"https:\/\/smartkitchen30.com\/?page_id=4931"},"modified":"2026-10-16T06:39:59","modified_gmt":"2026-10-16T05:39:59","slug":"weekly-plan-week-1","status":"publish","type":"page","link":"https:\/\/smartkitchen30.com\/it\/weekly-plan\/weekly-plan-week-1\/","title":{"rendered":"Weekly Plan \u2013 Week 1"},"content":{"rendered":"
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SmartKitchen30 Weekly Plan<\/p>\n

Week 1<\/h1>\n

Seven calm, practical dinners for the week \u2014 plus one grocery list, already sorted.<\/p>\n<\/header>\n

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Day 1<\/span><\/p>\n

Spiced Cabbage, Carrot & Beet Sambharo with Crispy Lentils<\/h2>\n

Discover this vibrant Indian-inspired sambharo, a warm salad of spiced cabbage, carrot, and beetroot, topped with crunchy pan-fried lentils. It's a flavourful, textural dish, ready in about 30 minutes.<\/p>\n

View recipe \u2192<\/a><\/p>\n<\/article>\n

Day 2<\/span><\/p>\n

Quick Chicken Marsala with Mushrooms | Weeknight Dinner<\/h2>\n

Discover a comforting classic that brings the rich flavours of tender chicken and earthy mushrooms together in a luscious Marsala sauce, all ready in under 30 minutes for those busy weeknights.<\/p>\n

View recipe \u2192<\/a><\/p>\n<\/article>\n

Day 3<\/span><\/p>\n

Quick One-Pan Pork Chop Dinner with Fennel & Apple<\/h2>\n

Simplify your evening with this delightful one-pan pork chop recipe, perfectly balanced with the aromatic notes of fennel and the sweet tang of apple for a complete meal.<\/p>\n

View recipe \u2192<\/a><\/p>\n<\/article>\n

Day 4<\/span><\/p>\n

Quick Mediterranean Bowl: Speedy & Healthy Dinner<\/h2>\n

Discover the ultimate weeknight solution with our Quick Mediterranean Bowl. This vibrant, satisfying dish combines wholesome grains, protein, and fresh vegetables for a stress-free meal in under half an hour.<\/p>\n

View recipe \u2192<\/a><\/p>\n<\/article>\n

Day 5<\/span><\/p>\n

Roasted Cabbage with Lemon Chickpeas & Tahini<\/h2>\n

Discover a vibrant, plant-based meal ready in about 30 minutes. Tender roasted cabbage, crisp lemon chickpeas, creamy tahini, and a zesty jalape\u00f1o gremolata create a flavourful weeknight dinner.<\/p>\n

View recipe \u2192<\/a><\/p>\n<\/article>\n

Day 6<\/span><\/p>\n

Speedy Korean Short Ribs: Galbi in 30 Minutes<\/h2>\n

Discover how to make incredibly tender and flavourful Korean short ribs in under half an hour. Our express Galbi recipe brings the rich taste of Korea straight to your dinner table, perfect for a busy weeknight.<\/p>\n

View recipe \u2192<\/a><\/p>\n<\/article>\n

Day 7<\/span><\/p>\n

Easy Bang Bang Sauce Recipe \u2013 Quick & Versatile UK<\/h2>\n

Discover how to create a delicious Bang Bang sauce at home with minimal effort. This versatile condiment brings a delightful kick and sweetness to a variety of dishes.<\/p>\n

View recipe \u2192<\/a><\/p>\n<\/article>\n<\/section>\n

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Shop This Week<\/h2>\n
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This weekly plan from SmartKitchen30<\/strong> brings together seven 30-minute recipes and one consolidated shopping list for the whole week.<\/p>\n

Weekly Grocery List<\/h3>\n

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

Quantities:<\/strong> these are the totals for the seven recipes as written. Check your cupboard first: you may already have oils, sauces and spices.<\/div>\n<\/div>\n
\n\ud83d\uded2 Search on Tesco \u25bc<\/summary>\n
\n

Fruit & veg<\/p>\n

\u2610 Apples \u2014 1<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Beetroot \u2014 100 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Cabbage \u2014 700 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Carrots \u2014 150 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Cherry tomatoes \u2014 150 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Cucumber \u2014 \u00bd<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Fennel bulb \u2014 1<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Fresh coriander \u2014 a little<\/span> (optional \/ to serve)<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Fresh ginger \u2014 1 cm piece<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Fresh parsley \u2014 \u00bc cup<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Fresh rosemary \u2014 1 sprig<\/span> (optional \/ to serve)<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Garlic \u2014 6 cloves<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Jalape\u00f1os \u2014 1<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Lemons \u2014 1\u00bd<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Limes \u2014 1\u00bd<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Mushrooms \u2014 200 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Onion \u2014 \u00bc<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Pears \u2014 \u00bd<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Red onion \u2014 \u00bd<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Rocket \u2014 50 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Spring onions \u2014 2<\/span> (optional \/ to serve)<\/span><\/span>Search \u2197<\/a><\/div>\n

Meat & fish<\/p>\n

\u2610 Beef short ribs \u2014 500 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Chicken breasts \u2014 600 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Pork chops \u2014 2<\/span><\/span>Search \u2197<\/a><\/div>\n

Dairy & eggs<\/p>\n

\u2610 Butter \u2014 35 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Double cream \u2014 50 ml<\/span><\/span>Search \u2197<\/a><\/div>\n

Cupboard<\/p>\n

\u2610 Chilli powder \u2014 \u00bc tsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Chilli sauce \u2014 95 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Cumin seeds \u2014 \u00bd tsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Extra virgin olive oil \u2014 150 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Ground cumin \u2014 \u00bd tsp<\/span> (optional \/ to serve)<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Ground turmeric \u2014 \u00bc tsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Honey \u2014 20 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Lentils \u2014 400 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Light brown sugar \u2014 2 tbsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Marsala wine \u2014 150 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Mayonnaise \u2014 115 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Mustard seeds \u2014 1 tsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Pearl barley \u2014 160 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Pitted olives \u2014 50 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Plain flour \u2014 50 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Rice vinegar \u2014 1 tbsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Sesame seeds \u2014 a little<\/span> (optional \/ to serve)<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Soy sauce \u2014 60 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Sriracha \u2014 20 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Stock (cubes or fresh) \u2014 210 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Tahini \u2014 3 tbsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Tinned chickpeas \u2014 400 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Tinned tuna \u2014 180 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Toasted sesame oil \u2014 1 tbsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Vegetable or sunflower oil \u2014 1 tbsp<\/span><\/span>Search \u2197<\/a><\/div>\n

To taste<\/p>\n

\u2610 Black pepper \u2014 to taste<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Sea salt \u2014 to taste<\/span><\/span>Search \u2197<\/a><\/div>\n<\/div>\n<\/details>\n
\n\ud83d\uded2 Search on Ocado \u25bc<\/summary>\n
\n

Fruit & veg<\/p>\n

\u2610 Apples \u2014 1<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Beetroot \u2014 100 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Cabbage \u2014 700 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Carrots \u2014 150 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Cherry tomatoes \u2014 150 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Cucumber \u2014 \u00bd<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Fennel bulb \u2014 1<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Fresh coriander \u2014 a little<\/span> (optional \/ to serve)<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Fresh ginger \u2014 1 cm piece<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Fresh parsley \u2014 \u00bc cup<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Fresh rosemary \u2014 1 sprig<\/span> (optional \/ to serve)<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Garlic \u2014 6 cloves<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Jalape\u00f1os \u2014 1<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Lemons \u2014 1\u00bd<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Limes \u2014 1\u00bd<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Mushrooms \u2014 200 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Onion \u2014 \u00bc<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Pears \u2014 \u00bd<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Red onion \u2014 \u00bd<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Rocket \u2014 50 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Spring onions \u2014 2<\/span> (optional \/ to serve)<\/span><\/span>Search \u2197<\/a><\/div>\n

Meat & fish<\/p>\n

\u2610 Beef short ribs \u2014 500 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Chicken breasts \u2014 600 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Pork chops \u2014 2<\/span><\/span>Search \u2197<\/a><\/div>\n

Dairy & eggs<\/p>\n

\u2610 Butter \u2014 35 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Double cream \u2014 50 ml<\/span><\/span>Search \u2197<\/a><\/div>\n

Cupboard<\/p>\n

\u2610 Chilli powder \u2014 \u00bc tsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Chilli sauce \u2014 95 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Cumin seeds \u2014 \u00bd tsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Extra virgin olive oil \u2014 150 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Ground cumin \u2014 \u00bd tsp<\/span> (optional \/ to serve)<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Ground turmeric \u2014 \u00bc tsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Honey \u2014 20 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Lentils \u2014 400 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Light brown sugar \u2014 2 tbsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Marsala wine \u2014 150 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Mayonnaise \u2014 115 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Mustard seeds \u2014 1 tsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Pearl barley \u2014 160 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Pitted olives \u2014 50 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Plain flour \u2014 50 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Rice vinegar \u2014 1 tbsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Sesame seeds \u2014 a little<\/span> (optional \/ to serve)<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Soy sauce \u2014 60 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Sriracha \u2014 20 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Stock (cubes or fresh) \u2014 210 ml<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Tahini \u2014 3 tbsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Tinned chickpeas \u2014 400 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Tinned tuna \u2014 180 g<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Toasted sesame oil \u2014 1 tbsp<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Vegetable or sunflower oil \u2014 1 tbsp<\/span><\/span>Search \u2197<\/a><\/div>\n

To taste<\/p>\n

\u2610 Black pepper \u2014 to taste<\/span><\/span>Search \u2197<\/a><\/div>\n
\u2610 Sea salt \u2014 to taste<\/span><\/span>Search \u2197<\/a><\/div>\n<\/div>\n<\/details>\n

Links open a search on Tesco or Ocado in a new tab. Prices, offers and availability are set by each retailer.<\/p>\n<\/div>\n<\/section>\n<\/section>","protected":false},"excerpt":{"rendered":"

SmartKitchen30 Weekly Plan Week 1 Seven calm, practical dinners for the week \u2014 plus one grocery list, already sorted. Day 1 Spiced Cabbage, Carrot & Beet Sambharo with Crispy Lentils Discover this vibrant Indian-inspired sambharo, a warm salad of spiced cabbage, carrot, and beetroot, topped with crunchy pan-fried lentils. It's a flavourful, textural dish, ready […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":6505,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"pagine-no-foot-banner","meta":{"_cloudinary_featured_overwrite":false,"footnotes":""},"class_list":["post-4931","page","type-page","status-publish","hentry"],"_hostinger_reach_plugin_has_subscription_block":false,"_hostinger_reach_plugin_is_elementor":false,"_links":{"self":[{"href":"https:\/\/smartkitchen30.com\/it\/wp-json\/wp\/v2\/pages\/4931","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/smartkitchen30.com\/it\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/smartkitchen30.com\/it\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/smartkitchen30.com\/it\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/smartkitchen30.com\/it\/wp-json\/wp\/v2\/comments?post=4931"}],"version-history":[{"count":16,"href":"https:\/\/smartkitchen30.com\/it\/wp-json\/wp\/v2\/pages\/4931\/revisions"}],"predecessor-version":[{"id":9950,"href":"https:\/\/smartkitchen30.com\/it\/wp-json\/wp\/v2\/pages\/4931\/revisions\/9950"}],"up":[{"embeddable":true,"href":"https:\/\/smartkitchen30.com\/it\/wp-json\/wp\/v2\/pages\/6505"}],"wp:attachment":[{"href":"https:\/\/smartkitchen30.com\/it\/wp-json\/wp\/v2\/media?parent=4931"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}