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Tomatoes · onion · garlic · vegetable stock · basil

1. Soften onion and garlic. Add tomatoes and stock; simmer until the onion is tender.
2. Blend to your preferred texture and season.
3. Save the soup in portions; reheat a portion and make fresh toast.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Chickpeas · coconut milk · tomatoes · spinach · onion · curry powder

1. Soften onion in oil, then stir in curry powder.
2. Add chickpeas, tomatoes and coconut milk; simmer, then stir in spinach.
3. Save the curry in portions. Reheat and serve with freshly cooked rice.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Chopped tomatoes · garlic · olive oil · basil · pasta

1. Gently soften garlic in olive oil.
2. Add tomatoes and simmer until thickened; stir in basil.
3. Portion the sauce separately. Reheat and toss with freshly cooked pasta.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Chicken breast · lemon · olive oil · herbs · rice · broccoli

1. Coat chicken in oil, lemon and herbs, then cook thoroughly using your usual method.
2. Slice the cooked chicken and keep a little cooking juice with it.
3. Save chicken portions. Reheat thoroughly and add freshly cooked rice and broccoli.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Cooked lentils · chopped tomatoes · onion · carrot · garlic · oregano

1. Soften chopped onion and grated carrot, then add garlic.
2. Stir in cooked lentils, tomatoes and oregano; simmer until the sauce thickens.
3. Portion the sauce. Reheat the amount you need and serve with fresh pasta.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Beef mince · kidney beans · tomatoes · onion · cumin · paprika

1. Brown the mince with chopped onion until cooked through.
2. Add tomatoes, beans, cumin and paprika; simmer until thickened.
3. Save the chilli in portions. Reheat thoroughly and serve with rice or a baked potato.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Red lentils · coconut milk · onion · garlic · turmeric · spinach

1. Soften onion and garlic, then stir in turmeric and rinsed lentils.
2. Add coconut milk and water as needed; simmer until the lentils are soft, then add spinach.
3. Portion the dhal. Reheat with a splash of water if needed and serve with naan or rice.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Turkey mince · breadcrumbs · egg · herbs · tomato passata

1. Mix turkey mince with breadcrumbs, egg and herbs, then form small meatballs.
2. Cook the meatballs thoroughly in a pan with tomato sauce.
3. Portion meatballs with their sauce. Reheat thoroughly and serve with fresh pasta or vegetables.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Beef mince · potatoes · carrot · peas · onion · stock

1. Cook mince and chopped onion thoroughly; add carrots and stock and simmer until tender.
2. Cook and mash the potatoes. Stir peas into the filling.
3. Portion the cooked filling and mash in the tray. Later, release into suitable cookware and reheat thoroughly; add greens.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Chicken · chopped tomatoes · onion · garlic · ginger · curry spices

1. Soften onion, garlic and ginger, then add curry spices.
2. Add chicken and tomatoes; cook until the chicken is thoroughly cooked and the sauce has thickened.
3. Save curry portions. Reheat thoroughly and serve with freshly cooked rice.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Butternut squash · onion · garlic · vegetable stock

1. Soften chopped onion and garlic in a little oil.
2. Add peeled diced squash and stock; simmer until the squash is tender.
3. Blend and season. Save portions for later; reheat and serve with bread.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Peas · onion · vegetable stock · fresh mint

1. Soften chopped onion in a little oil.
2. Add stock and peas, then simmer until tender.
3. Blend with a little mint. Save portions and reheat when you want a small soup lunch.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Cooked white beans · carrot · tomatoes · onion · spinach · vegetable stock

1. Soften chopped onion and carrot in a little oil.
2. Add tomatoes, beans and stock; simmer until the carrot is tender, then stir in spinach.
3. Save the stew in portions. Reheat thoroughly and serve with bread.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Aubergine · courgette · peppers · tomatoes · onion · olive oil

1. Cook chopped onion, aubergine and peppers in olive oil until softened.
2. Add courgette and tomatoes; simmer until the vegetables are tender.
3. Portion the ratatouille. Reheat and serve with couscous, fish or your usual main.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Basil · olive oil · pine nuts · Parmesan · garlic

1. Blend basil, pine nuts, garlic and Parmesan with olive oil.
2. Adjust the texture with a little more oil and season to taste.
3. Save in smaller portions. Use as much as needed with pasta or cooked vegetables; one compartment can serve several plates.

Storage volumes are a guide, not meal sizes. Adjust to your appetite.

Tomatoes · onion · garlic · olive oil · basil

1. Soften finely chopped onion and garlic in olive oil.
2. Add tomatoes and simmer until thick; blend if you prefer a smooth sauce.
3. Cool and portion the sauce. Reheat thoroughly, then spread on pizza dough, add mozzarella and bake the pizza.

125 ml measures a cooking component, not a full meal. Adjust to your recipe.

For stock: carrot · onion · celery · water. To serve: risotto rice · mushrooms · Parmesan

1. Simmer chopped vegetables in water until the stock is flavourful, then strain.
2. Cool and divide the stock between the 125 ml compartments.
3. For risotto, cook mushrooms and rice, then add reheated stock gradually. Combine several portions with extra stock as your recipe requires.

125 ml measures a cooking component, not a full meal. Adjust to your recipe.