My 5-day Meal Plan for another week of Lockdown

Ahead of next week I’m feeling all prepared and ready for another 5 days of eating. Having read a fair amount about food sustainability in the meantime, researching answers and details about meat, veganism and farming, I reworked this list quite a few times. Although food sustainability is in a very junior phase both globally and in the UK, I believe more and more people pay attention to what they eat.

To me the answer is moderation, more than a drastic diet change; besides carefully choosing where we source the ingredients from. To follow up on this idea of moderate red meat consumption, I’m introducing Meat-free Monday with a delicious Rigatoni Caprese, besides adding Salmon to the plan which I don’t usually eat in a pan-fried form. Times are changing, we are changing. We have to change to keep the World going – and as many other things, this one starts at home, too.

5-day Meal Plan

Shopping list for 2 people


  • 2 pieces of Salmon Fillet
  • 200 grams Diced Chicken Thigh
  • 90 grams Bacon Lardons
  • 150 grams King Prawns


  • 200 grams Wheat Rigatoni Pasta
  • 200 grams of Penne Pasta


  • 2 Echalion Shallot
  • 6 cloves of Garlic
  • 1 Red Onion
  • 1 Onion
  • 1 Courgette
  • 1 Red Pepper
  • 1/2 Green Bullet Chilli
  • 1 punnet Baby Plum Tomatoes
  • 1 bunch Parsley
  • 1 bunch of Chives
  • 1/2 tbsp Dill
  • 2 pieces of Lemon
  • 2 packs of New Potatoes (or about 12-15 pieces)
  • 2 units of Carrot
  • 3 units Baby Spinach
  • Baby Gem Lettuce
  • 1 bag of Kale

Dry Cupboard

  • Pine Nuts
  • Vegetable Stock Powder
  • Balsamic Vinegar
  • Honey
  • Olive Oil
  • North Indian Style Curry Powder
  • Mango Chutney
  • Tortillas (4 pieces)
  • Mayonnaise
  • Plain flour
  • Ground cumin
  • Flaked Almonds
  • Balsamic Vinegar


  • 3 packs of Tomato Puree
  • 1 pack of Chopped tomatoes (with basil)
  • 1 big piece of Mozzarella
  • 4 tbsp Creme Fraiche
  • 1 block of Feta cheese

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