Monday
Day 1 · 5 meals
Spinach eggs on toast + walnuts
Whole egg, without shell — 200 g (raw); Spinach — 150 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 120 g (ready to eat); Tomato — 167 g (raw); Olive oil — 10 g (ready to use); Walnut kernels — 20 g (ready to eat).
Protein 48.9 g · Fat 47.2 g · Carbs 67.4 g · Fibre 13.8 g
How to make it · about 15 min
- Wilt the spinach in the measured oil. Add beaten eggs and cook until the eggs are firm.
- Toast the bread and serve with the eggs and sliced tomato.
- Serve the measured walnuts alongside the meal; do not add extra oil.
Apple & walnuts
Apple, cored, skin on — 163 g (raw); Walnut kernels — 27 g (ready to eat).
Protein 4.5 g · Fat 17.9 g · Carbs 26.2 g · Fibre 5.7 g
How to make it · about 5 min
- Core and slice the apple and serve with the walnuts.
Tuna & white bean white rice bowl
Light tuna in water — 211 g (drained); White beans, boiled without salt — 210 g (cooked and drained); Tomato — 212 g (raw); Cucumber, skin on — 50 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 5 g (ready to eat); White rice, long-grain, enriched — 101 g (dry).
Protein 71.5 g · Fat 22.2 g · Carbs 144.2 g · Fibre 17.7 g
How to make it · about 30 min
- Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
- Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
- Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
- Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Carrot sticks & crushed chickpeas
Carrot — 136 g (raw); Chickpeas, boiled without salt — 99 g (cooked and drained); Olive oil — 5 g (ready to use).
Protein 10 g · Fat 7.9 g · Carbs 40.2 g · Fibre 11.3 g
How to make it · about 10 min
- Drain and crush the cooked chickpeas with the oil and a little water.
- Cut the carrots into sticks and serve with the chickpea dip.
Chickpea white rice bowl
Chickpeas, boiled without salt — 200 g (cooked and drained); Tomato — 227 g (raw); Cucumber, skin on — 114 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 15 g (ready to eat); White rice, long-grain, enriched — 119 g (dry).
Protein 31.2 g · Fat 31.3 g · Carbs 165 g · Fibre 21 g
How to make it · about 30 min
- Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
- Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
- Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
- Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Day total: Protein 166.1 g · Fat 126.5 g · Carbs 443 g · Fibre 69.5 g
