The menu planner is just some suggestions. I work on a rolling 3 week plan:
Week 1 make a huge Spag Bol in slow cooker, eat 1 portion, freeze 3. Following week 1 portion becomes lasagne. Week 4, hey your spag is already cooked…week 5, hello lasagne!
Batch cook the chilli, freeze half for burrito’s the following week
Make 2 Chicken and ham pies, eat 1 freeze 1, and so on.
It’s cut my weekly cooking down to only a few nights a week. I have very little kitchen waste as I only buy what I need. My freezer is always at the ready with emergency meals. If you are cooking you might as well make enough for a couple of meals ?
And just because it’s planned for Monday, Tuesday, etc, doesn’t mean tat’s when you have to eat it, you can always swap meals within the week as you’ve shopped for all of that week.
At each meal you should have Carbohydrate, Protein and Fats.
Dependent on your needs, look at either a fist size of carbs and a hands worth of protein, or vice versa.
Carbs can be potatoes (favour new potatoes and sweet potatoes over old potatoes), squashes, rice, pasta, beans, bread, parsnips, carrots, strawberries, apples, etc
Try and stick to food with a low GI if you want to lose weight.
Protein can be fish, beef, chicken, pork, eggs, cheese, milk, etc
Also add some fat (good oils, cheese, milk, etc)
For weight loss, ‘pad’ your plate out with low GI/low calorie veg and salad dressed with a little extra virgin olive oil and vinegar, white wine, red wine, balsamic