Monday
Day 1 · 5 meals
Yoghurt, apple & almond bowl
Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Apple, cored, skin on — 50 g (raw); Rolled oats — 15 g (dry); Almonds — 15 g (ready to eat).
Protein 30.8 g · Fat 9.5 g · Carbs 29.3 g · Fibre 4.6 g
How to make it · about 10 min
- Dice the apple and chop the almonds.
- Stir the oats into the yoghurt; allow them to soften, then add the apple and almonds.
Greek yoghurt & berries + fortified soy & seeds
Plain Greek yoghurt, 0% fat — 160 g (ready to eat); Blueberries — 30 g (raw); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat); Ground flaxseed — 5 g (ready to eat).
Protein 22.5 g · Fat 7.2 g · Carbs 15.1 g · Fibre 3.5 g
How to make it · about 10 min
- Serve the plain yoghurt with washed berries.
- Whisk the listed ground flaxseed into the measured fortified soy drink, leave for 5 minutes, then stir again. Serve with the measured unsalted sunflower kernels alongside the snack.
- This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
- Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Baked cod, potatoes & peas + wilted spinach
Atlantic cod, fillet — 80 g (raw); Potato, skin on — 125 g (raw); Green peas — 95 g (frozen, unprepared); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).
Protein 26.1 g · Fat 2.6 g · Carbs 40.2 g · Fibre 10.2 g
How to make it · about 40 min
Optional batch: 4 equal servings
Atlantic cod, fillet — 320 g (raw); Potato, skin on — 500 g (raw); Green peas — 380 g (frozen, unprepared); Olive oil — 4 g (ready to use); Spinach — 600 g (raw).
Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.
- Cut the potatoes into wedges, toss with the oil and roast at 200°C / 390°F for about 30 minutes.
- Add the cod and cook until its centre reaches 63°C / 145°F. Simmer the peas according to the packet and serve.
- Wash the listed spinach and weigh it raw. Fold it into the hot dish to wilt, or steam separately and serve alongside. Use the listed oil only; a little water can prevent sticking.
- Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
Apple & almonds + fortified soy & seeds
Apple, cored, skin on — 35 g (raw); Almonds — 10 g (ready to eat); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat).
Protein 7.3 g · Fat 9.4 g · Carbs 10.5 g · Fibre 3.5 g
How to make it · about 10 min
- Core the apple, weigh the edible portion and slice. Serve with the almonds.
- Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
- This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
- Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Turkey & brown rice skillet + Monterey High Vitamin D white mushrooms + steamed kale
Turkey breast, skinless — 75 g (raw); Brown rice, long grain — 15 g (dry); Courgette / zucchini, skin on — 100 g (raw); Red bell pepper, deseeded — 35 g (raw); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking); Kale, trimmed — 100 g (raw).
Protein 29.4 g · Fat 4.5 g · Carbs 27.2 g · Fibre 8.4 g
How to make it · about 35 min
Optional batch: 4 equal servings
Turkey breast, skinless — 300 g (raw); Brown rice, long grain — 60 g (dry); Courgette / zucchini, skin on — 400 g (raw); Red bell pepper, deseeded — 140 g (raw); Olive oil — 4 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 680 g (raw edible weight before cooking); Kale, trimmed — 400 g (raw).
Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.
- Cook the dry rice in water according to the packet.
- Dice the turkey and vegetables. Cook in the oil, stirring, until the turkey reaches 74°C / 165°F. Serve over the rice.
- Remove tough kale stalks, wash and weigh the edible leaves raw, then chop. Steam until tender, checking after 5–8 minutes, and serve alongside. Do not add unmeasured oil; retain any cooking juices when practical.
- Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
- Use Monterey High Vitamin D WHITE mushrooms with the 50% DV / 10 µg vitamin D per 85 g label. Weigh the listed raw edible amount before cooking, clean and slice, then dry-grill or cook in a non-stick pan without extra oil. The shopping list is raw edible weight, not grilled weight. Ordinary mushrooms and other Monterey varieties have different values.
Day total: Protein 116.1 g · Fat 33.2 g · Carbs 122.3 g · Fibre 30.2 g
