Weeknights move fast, and dinner needs a plan that reduces mess and repeats well. This One‑Pan Meal System uses a single non‑stick set, silicone tools, and glass containers to build seven complete dinners with planned leftovers. Each day lists the pan or pot, exact steps, and what to save for a second meal. You cook at low to medium heat, protect the coating, and wipe pans while warm. Labels guide your midweek choices so you cook once and eat twice without guesswork. Follow the sequence, measure portions, and store within the hour. Finish more meals on time, with fewer dishes and consistent results.

Kit you use all week

• Non‑stick set: deep-frying pan with lid, frying pan, 2 × saucepans with lids, 1 × casserole with lid.

• Tools: silicone spatula, silicone tongs, measuring jug (500 ml), digital timer, masking tape, and marker.

• Storage: 2 × 800 ml glass containers (dinners), 2 × 400 ml containers (sides/sauces), labels with day and dish.

• Heat guide: preheat 2 minutes on medium; cook low to medium; no metal tools; match burner to pan base.

Monday: Lemon Chicken Orzo (pan: deep-frying pan with lid)

• Prep: chicken thighs 500 g diced; onion 1 (150 g) sliced; lemon 1 (zest + 2 tbsp juice); orzo 250 g; hot stock 700 ml; spinach 100 g; salt ½ tsp; oil 1 tbsp.

• Cook: preheat 2 minutes (medium); add oil; brown chicken 5 minutes; add onion 2 minutes; stir in orzo; pour hot stock; add zest + salt; cover 10 minutes (low‑medium), stir once at 5 minutes.

• Finish: fold in spinach 1 minute; add lemon juice; rest 2 minutes; adjust salt.

• Save: 2 × 250 g portions to 800 ml containers; label ‘Tue lunch / Thu lunch’; chill within 60 minutes; store flat; wipe pan while warm.

Tuesday: Fajita Veg and Beans (pan: frying pan)

• Prep: peppers 2 (300 g) sliced; onion 1 (150 g) sliced; black beans 1 tin (240 g drained); spice mix: paprika 1 tsp, cumin 1 tsp, salt ½ tsp; oil 1 tbsp; lime 1.

• Cook: preheat 2 minutes (medium); oil; sauté onion + peppers 8 minutes (medium) to soft; add beans + spice; stir 3 minutes; squeeze half lime.

• Finish: warm 6 small tortillas; optional yoghurt 100 g on the side.

• Save: 300 g veg/bean mix to 400 ml container; label “Fri quesadillas”; chill within 60 minutes; store flat; wipe pan while warm.

Also Read: 7 Complete Meal Plans That Fit a 10‑Piece Glass Meal Prep Set

Wednesday: Salmon, Potatoes, Greens (pot: casserole with lid)

• Prep: potatoes 500 g thinly sliced; stock 400 ml; salmon fillets 2 × 130–150 g; greens (spinach or green beans) 150 g; salt ½ tsp; oil 1 tsp.

• Cook: preheat base 2 minutes (medium); oil; layer potatoes with salt; add stock; bring to a simmer; place salmon on top; cover 8 minutes (low‑medium).

• Finish: add greens 2 minutes; check salmon flakes; rest 3 minutes off heat.

• Save: flake 1 fillet (~140 g) to a 400 ml container; label “Sat pasta”; reserve 1 cup (150 g) cooked potatoes for Sun; chill both within 60 minutes.

Thursday: Chickpea Coconut Curry and Rice (pots: saucepan)

• Prep: onion 1 (150 g) diced; garlic 2 cloves minced; chickpeas 2 tins (480 g drained); coconut milk 400 ml; spinach 150 g; curry powder 2 tsp; salt ¾ tsp; oil 1 tbsp; basmati rice 250 g; water 375 ml.

• Curry: preheat 2 minutes; oil; onion 5 minutes; garlic 1 minute; curry powder 30 seconds; add chickpeas + coconut milk + salt; simmer 10 minutes (low‑medium); wilt spinach 1 minute.

• Rice: rinse; add rice + water; lid on; low heat 10–12 minutes; rest 5 minutes off heat.

• Save: 300 g curry to a 400 ml container; label “Sun wraps”; chill within 60 minutes; keep rice separate (250 g cooked) and chill within 60 minutes; store flat.

Friday: Quesadillas With Tuesday Veg (pan: deep-frying pan)

• Prep: Tuesday veg mix 300 g (room temp 15 minutes); cheese 150 g grated; tortillas 4 small; oil 1 tsp of tortillas dry.

• Cook: preheat 2 minutes (medium‑low); tortilla in; add 75 g veg + ~40 g cheese; top with tortilla; press; cook 3–4 minutes per side (low‑medium) using silicone tongs to flip.

• Finish: hold finished quesadillas warm (plate + cover) while you batch the rest.

• Save: dip (yoghurt 100 g + 1 tbsp lime + pinch salt) to a 200 ml container; label “Sat lunch”; chill within 60 minutes; wipe pan while warm.

Also Read: 5 Immune-Boosting Smoothies for Toddlers (No Added Sugar!)

Saturday: Creamy Salmon Pasta (pot: saucepan)

• Prep: pasta 300 g; pasta water reserve 150 ml; Wednesday flaked salmon ~140 g; crème fraîche 100 ml; peas (frozen) 100 g; lemon 1 (zest + 1 tbsp juice); salt ½ tsp.

• Cook: boil pasta to pack time; in a saucepan, warm crème fraîche + 50 ml pasta water (low); add peas 2 minutes; fold salmon 1 minute; add zest + juice + salt.

• Finish: toss pasta; loosen with more pasta water to coat; rest 1 minute.

• Save: 300 g pasta to a 400 ml container; label “Sun lunch”; chill within 60 minutes; reheat to steaming hot before serving.

Sunday: Sausage and Roots Frying-Pan or Wraps (pan: frying pan)

• Option A roast: saved potatoes 150 g + carrots 300 g sliced + sausages 4 sliced; oil 1 tbsp; salt ½ tsp. Preheat 2 minutes; cook covered 12–14 minutes (medium) to steam‑roast; uncover and brown 6–8 minutes, stirring every 2 minutes. If oven‑safe to 180°C, transfer and roast 10 minutes to crisp.

• Option B wraps: warm Thursday curry 300 g and rice 250 g; fill 4 flatbreads; add cucumber 100 g + herbs 10 g.

• Finish: plate with quick salad (greens 100 g + lemon 1 tbsp + oil 1 tsp + salt pinch).

• Save: if roast veg remains, 1 cup (150 g) to a 400 ml container; label “Mon omelette”; chill within 60 minutes.

Cleaning, Care, and Timing

• Cool pans 5 minutes; hand‑wash with a soft sponge; avoid abrasives and metal scrubbers.

• Dry fully; stack with a soft layer (cloth or paper) between pans to protect the coating.

• Preheat 2 minutes; cook low to medium; add oil after preheat; avoid aerosol sprays.

• Silicone tools only; check handle screws monthly; tighten gently if needed.

Weekly Shopping and Prep Sheet

• Proteins: chicken thighs 500 g; salmon fillets 2 × 130–150 g; sausages 4; chickpeas 2 tins; black beans 1 tin.

• Carbs: orzo 250 g; basmati rice 250 g; tortillas 10 small; pasta 300 g; potatoes 1 kg.

• Veg and extras: onions 4 (150 g each); peppers 2 (300 g total); spinach 250–300 g; carrots 4 (600–700 g); lemons 2; limes 2; garlic 1 bulb; cucumber 1 (300 g); herbs 10 g; peas 100 g; yoghurt 200 g; crème fraîche 100 ml.

• Pantry: stock cubes 2; coconut milk 400 ml; paprika 1 tsp; cumin 1 tsp; curry powder 2 tsp; salt; oil.

Thinking About Cookware Upgrade

Cook a full week with one non‑stick set, silicone tools, and labelled glass containers so you cook once and eat twice without extra mess. Use the deep pan for one‑pot meals, the casserole for layered steams, and the saucepans for rice and quick sauces. Keep the heat at low to medium, avoid metal tools, and hand‑wash to protect the coating. Explore our cookware collection to choose a non‑stick set that matches your hob and space, then set reminders and shop once so dinner runs on a simple, repeatable sequence.