Start with what you have
List available ingredients, quantities and dates on packaging. Separate what you want to use soon from what can wait. Then check the evenings actually available: twenty minutes on Monday calls for a different plan than an hour on Sunday. Choose three meals, rather than an unrealistic perfect week.
Write three time slots and the maximum preparation time for each.
Build menus, then calculate quantities
Choose recipes you know or read every step before deciding. Adapt them to diners’ tastes and allergies. Scale each ingredient to the required portions, then subtract what you already have. Combine shared ingredients: one pack can serve two recipes without repeating the same meal.
For a two-portion recipe serving four, double quantities before subtracting your stock.
Make a shop-ready list
Group the list by aisle and write quantities, not just “vegetables”. Note a suitable alternative for unavailable items. On returning, store food according to manufacturer instructions. Do not assume a cooked dish will keep all week: storage time depends on the food and conditions. Keep a simple backup meal for changed plans.
Compare the list against your cupboards once more and cross out items already available.
Worked example: two recipes need 300 g and 200 g of dry rice. You have 150 g, so you need 350 g, not two packs. These quantities illustrate list-making, not per-person nutritional advice.
A good menu is one you can actually make this week.