[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401682-105":59,"doc-detail-401682-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","winter-meal-plans-week-3-meal-plan","Winter Meal Plans - Week 3 Meal Plan","","Winter Week 3 family meal plan focused on budget-friendly, zero-waste cooking using seasonal produce. Provides a day-by-day menu with five meals, guidance for smart shopping, and a detailed weekly shopping list including produce, grocery items, and pantry staples. Includes week-three tips for order flexibility, leek cooking technique, burger storage, and pasta batching to reduce waste. Recipes outline ingredients, servings, prep and cooking times, and oven methods plus adaptation and kid-friendly alternatives.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/winter-meal-plans-week-3-meal-plan/401682/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/winter-meal-plans-week-3-meal-plan/401682.png","ImageObject",300,407,{"name":92,"@type":93},"Jake","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How does the meal plan aim for zero food waste?","Question",{"text":113,"@type":114},"It specifies that ingredients purchased for the week should be used by the end of the week. It also notes that leftovers are allowed and tells whether meals can be frozen or are best eaten the next day.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What should you check before shopping?",{"text":118,"@type":114},"Check that staple pantry ingredients are on hand and review the fridge, freezer, and pantry to see whether some listed items are already available.",{"name":120,"@type":111,"acceptedAnswer":121},"What tips help with cooking leeks and hamburgers?",{"text":122,"@type":114},"The green part of a leek is edible but takes longer, so slice it thinner than the white part. Hamburgers are cooked at the end of the week—store buns in the freezer and move them to the fridge the night before to defrost.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},401682,1790533765,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":29,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},962084928904,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","| Winter Meal Plans \u003Cbr>Week 3 Menu |  |  |\n| --- | --- | --- |\n| Monday Tuesday Wednesday Thursday Friday | Salmon frittata\u003Cbr>Pasta Bolognese\u003Cbr>Tortilla stack with crisp orange salad Mac and cheese\u003Cbr>Friday night beef burgers |  |\n| Week 3 shopping list\u003Cbr>Produce\u003Cbr>􀂅 5 Onions\u003Cbr>􀂅 2 Leeks\u003Cbr>􀂅 1 Cauliflower\u003Cbr>􀂅 700g Mushrooms\u003Cbr>􀂅 ½ Pumpkin\u003Cbr>􀂅 1 Iceberg lettuce\u003Cbr>􀂅 3 Red onions\u003Cbr>􀂅 5 Carrots\u003Cbr>􀂅 1 Orange\u003Cbr>􀂅 120g (1 pack) Seasonal salad leaves\u003Cbr>􀂅 1 Apple Butchery\u003Cbr>􀂅 500g Beef mince\u003Cbr>􀂅 400g Skinless chicken breast Chilled\u003Cbr>􀂅 500g Cheese |  | Grocery\u003Cbr>􀂅 415g Can pink salmon\u003Cbr>􀂅 10 Pack eggs\u003Cbr>􀂅 500g Pasta\u003Cbr>􀂅 170g Can tomato paste\u003Cbr>􀂅 2 x 400g Can chopped tomatoes\u003Cbr>􀂅 450g Can beetroot slices\u003Cbr>􀂅 410g Can red kidney beans\u003Cbr>􀂅 70g Walnuts\u003Cbr>􀂅 6 Pack wholemeal wraps\u003Cbr>􀂅 6 Pack hamburger buns Frozen\u003Cbr>􀂅 1kg Frozen mixed vege\u003Cbr>􀂅 500g Frozen spinach |\n| Pantry Staples*\u003Cbr>􀂅 Oil, for frying\u003Cbr>􀂅 Garlic, fresh bulbs or crushed\u003Cbr>􀂅 Salt\u003Cbr>􀂅 Pepper |  | 􀂅 Dried herbs\u003Cbr>􀂅 Flour\u003Cbr>􀂅 Milk\u003Cbr>􀂅 Worcestershire sauce |\n| * These items are usually found in your pantry and not included in the budget. |  |  |\n\nBUDGET FRIENDLY  \nfamily dinners  \nIntroduction  \nThe recipes in this meal plan are designed for winter as they use seasonal produce.  \nThe meals are designed to be zero food waste. All the shopping list ingredients you buy should be used by the end of the week. For some meals you may have leftovers and the recipe will tell you whether they’re suitable for freezing or are best eaten the next day.  \nThe shopping list tells you the ingredients to buy for the week. The pantry staples list has other ingredients you will need but are likely to have in your fridge or pantry already. Before going shopping check you have the staple ingredients and check your fridge, freezer and pantry as you may already have some of the ingredients on the list.  \nIf there is an ingredient you or your family doesn’t like, swap it with one you’ll all enjoy and avoid waste.  \nThese 5 meals are designed to use in-season fruit and veges. Fruit and vege growing conditions and pricing vary throughout each season, so choose cheaper in season fresh, or frozen substitutes if a particular item is unseasonably expensive.  \nWeek three tips  \n• Cook this week’s meals in any order you like.  \n• The green part of a leek is edible, it just takes longer to cook so slice it thinner than the white part of the leek, so they cook at similar times.  \n• Hamburgers are cooked at the end of the week. Store the buns in the freezer to maintain freshness and move into the fridge the night before to begin defrosting.  \n• Save time by cooking the full packet of pasta when making the Bolognese, keeping half to use in the mac and cheese later in the week. Stop pasta from sticking together by drizzling 1 teaspoon of oil over it and toss to coat, then place in a sealed container in the fridge.  \nMonday  \nIngredients  \n1 tablespoon oil  \n1 large onion, finely diced  \n2 garlic cloves, grated or finely chopped or 1 teaspoon crushed garlic  \n½ leek*, white and green parts thinly sliced and washed thoroughly  \n¼ head cauliflower*, florets, stalks and any nice leaves chopped into small chunks  \n300g (2 cups) frozen mixed veges* 200g mushrooms*, sliced  \n415g can pink salmon  \n8 eggs*, beaten  \nSalt and pepper, to taste 50g cheese*, grated  \nBUDGET FRIENDLY  \nfamily dinners  \nSalmon frittata  \nAn easy, tasty meal that’s suitable for brunch, lunch or dinner! Perfect for giving any leftover meats and vegetables a makeover, the whole family is going to love this go-to recipe.  \nPrep time: 10 minutes  \nServes:  \n4  \nCooking time: 30 minutes Skill level:  \nEasy as  \nMethod  \n1. Heat oven to 180°C bake or 160°C fan bake. Heat oil in a large oven proof frying pan on the stove over medium high heat. Sauté onions until slightly softened, add garlic and stir fry for a minute or until fragrant.  \n2. Add leek and cauliflower, turn heat to high and cook until the leek is softened,","cbCaif8Y2Gw28eU7","https://ap.wps.com/l/cbCaif8Y2Gw28eU7","pdf",722983,"English","# Winter Meal Plans - Week 3 Menu\n## Week 3 shopping list\n## Pantry Staples\n## Introduction and zero food waste guidance\n## Week three tips\n## Monday - Salmon frittata","[{\"question\":\"How does the meal plan aim for zero food waste?\",\"answer\":\"It specifies that ingredients purchased for the week should be used by the end of the week. It also notes that leftovers are allowed and tells whether meals can be frozen or are best eaten the next day.\"},{\"question\":\"What should you check before shopping?\",\"answer\":\"Check that staple pantry ingredients are on hand and review the fridge, freezer, and pantry to see whether some listed items are already available.\"},{\"question\":\"What tips help with cooking leeks and hamburgers?\",\"answer\":\"The green part of a leek is edible but takes longer, so slice it thinner than the white part. Hamburgers are cooked at the end of the week—store buns in the freezer and move them to the fridge the night before to defrost.\"}]","Winter Meal Plans - Week 3 Meal Plan | PDF",1790522989,15]