Sunday Prep

Mar 16 – Mar 20

Monday

1.Make the honey garlic sauce: combine honey, soy sauce, rice vinegar, sesame oil, minced garlic, and grated ginger in a bowl. Whisk together.
2.Place 2 chicken thighs per vacuum bag (make 6 bags total). Pour equal portions of sauce into each bag.
3.Cut broccoli into florets, wash, and dry thoroughly. Portion into bags for the week.
4.Measure out 3 cups of jasmine rice into a container for easy weeknight cooking.

⚡ Vacuum Sealer

VSVacuum seal chicken thighs with the sauce — this acts as a marinade and intensifies flavour over 1–5 days in the fridge.
VSUse the pulse/gentle setting when sealing the liquid sauce to prevent it from being sucked into the machine. Alternatively, freeze bags upright for 1 hour before sealing.
VSVacuum seal broccoli florets separately — they will stay fresh all week in the fridge.
VSBags destined for later in the week can be frozen flat for easy stacking and quick defrosting.

Tuesday

1.Mix the taco spice blend: combine chili powder, cumin, smoked paprika, garlic powder, onion powder, salt, and pepper in a small jar.
2.Portion ground beef into 900g and place in a vacuum bag with the spice mix sprinkled over it.
3.Make pico de gallo: dice tomatoes, red onion, and jalapeño. Combine with lime juice and salt. Store in a container in the fridge (best made fresh or 1–2 days ahead).
4.Drain and rinse black beans. Portion into a container or vacuum bag.
5.Shred cheddar cheese and store in a vacuum bag or container.
6.Wash and chop cilantro, store wrapped in a damp paper towel in a container.

⚡ Vacuum Sealer

VSVacuum seal the raw seasoned ground beef flat — the spice mix will penetrate the meat during storage for better flavour.
VSVacuum seal shredded cheese to keep it fresh all week without clumping.
VSBlack beans can be vacuum sealed after draining — they keep well for 5+ days refrigerated.
VSDo not vacuum seal the pico de gallo as the tomatoes will crush; store in a rigid container instead.

Wednesday

1.Brown the sausage meat fully: remove casings, crumble, and cook in a skillet until done. Let cool completely.
2.Make the marinara base: sauté onion and garlic, then simmer with crushed tomatoes, tomato paste, oregano, basil, red pepper flakes, salt, and pepper for 15 minutes. Cool completely.
3.Combine the cooled sausage and marinara sauce together.
4.Portion the sauce-sausage mixture into vacuum bags (full batch or halved).
5.Shred mozzarella and grate parmesan. Store separately in vacuum bags.
6.Wash and dry baby spinach. Store in a vacuum bag with a paper towel.

⚡ Vacuum Sealer

VSVacuum seal the cooked sausage-marinara mixture flat — this reheats quickly on a weeknight and stores well for 5 days refrigerated or 3 months frozen.
VSLet the sauce cool to room temperature before vacuum sealing to avoid poor seals from steam.
VSVacuum seal cheeses separately to maintain freshness; shredded mozzarella lasts much longer vacuum sealed.
VSSpinach can be vacuum sealed on a gentle/pulse setting to avoid crushing the leaves.

Thursday

1.Peel and devein prawns if not already done. Pat dry thoroughly with paper towels.
2.Portion prawns into vacuum bags (750g total, or split into two bags).
3.Slice red bell peppers into strips. Trim sugar snap peas. Drain bamboo shoots. Combine the vegetables and portion into vacuum bags.
4.Make curry flavour base: mix red curry paste with minced garlic and grated ginger in a small container.
5.Measure out basmati rice into a container.
6.Juice one lime and store juice separately; keep remaining limes whole for serving.

⚡ Vacuum Sealer

VSVacuum seal prawns completely dry and flat in a single layer — this prevents freezer burn and allows even defrosting.
VSVacuum seal prepped vegetables (peppers, snap peas, bamboo shoots) together in one bag per meal for grab-and-go convenience.
VSDo not vacuum seal coconut milk — store tins unopened. The curry paste mix can be sealed in a small bag.
VSIf freezing the prawns, they will keep vacuum sealed for up to 3 months with excellent texture.

Friday

1.1. Prepare the bulgogi marinade: mix soy sauce, sesame oil, brown sugar, gochujang, minced garlic, grated ginger, and grated pear/apple in a bowl.
2.2. Thinly slice the beef sirloin against the grain (tip: partially freeze for 20 minutes to make slicing easier).
3.3. Divide the sliced beef into two portions — one for tonight's dinner (4 servings, ~600g) and one for freezing (2 servings, ~300g).
4.4. Place each portion of beef into a vacuum seal bag and pour the marinade over evenly between the bags. Massage the marinade into the beef through the bag before sealing.
5.5. Peel and julienne the carrots. Vacuum seal in a flat layer for freshness, or store in an airtight container lined with a damp paper towel in the fridge.
6.6. Wash and slice the spring onions. Store in a small airtight container in the fridge.
7.7. Measure out 3 cups of jasmine rice into a labelled container so it's grab-and-go on the weeknight.
8.8. Label all vacuum-sealed bags with the meal name and date. Place the weeknight portion in the fridge and the extra 2-serving portion in the freezer.

⚡ Vacuum Sealer

VSVacuum sealing the beef in the marinade dramatically improves flavour penetration — the vacuum forces marinade deep into the meat fibres, so even 30 minutes in the fridge will taste like an overnight marinade.
VSUse the 'gentle' or 'moist' setting on your vacuum sealer when sealing the marinated beef to prevent liquid from being sucked into the machine. Alternatively, drape the open end of the bag over the edge of the counter so liquid stays low.
VSFreeze the 2-serving portion flat in the vacuum bag for rapid, even thawing. Thaw overnight in the fridge or in a cold water bath for 30 minutes on the night you need it.
VSVacuum-sealed marinated beef will keep in the fridge for up to 3 days or in the freezer for up to 3 months with excellent quality.
VSDo not vacuum seal the cucumber — it will lose its crunch. Prep the quick pickle fresh on the night of cooking for best results.