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1100 Calorie Gluten-Free Meal Plan

Gluten-free7 days1 adult≈ 1,098 kcal/day

Low-energy reference example

This is an educational low-energy example, not a diet to follow on your own. It has not been verified as nutritionally complete. Low-energy and very-low-energy diets require specialist assessment and ongoing clinical support; this menu is not a substitute for a supervised clinical programme.

Some menus in this range have calculated calcium or potassium below general FDA label references. Nutrient data may also be incomplete. Review the nutrient estimates and limitations below with a registered dietitian before considering any adaptation.

NICE guidance on low-energy diets and professional support

The ISE Nutrition 1100 Calorie Gluten-Free Meal Plan covers seven days for one adult and averages approximately 1,098 kcal per day. Each day includes five meals with ingredient quantities, preparation steps and estimated nutrition. The grocery list totals the ingredients used in all 35 meals; CSV download and browser printing are available without an account or payment.

Ingredient quantities updated 14 October 2026 · Page guidance updated 15 October 2026
Image is a serving suggestion. Use the ingredient weights listed in the menu.

Chickpea & quinoa rainbow bowl
Before you begin

Menus exclude wheat, barley and rye. Choose certified gluten-free oats and check every packaged ingredient, including tofu, dairy and seasonings. Kitchen cross-contact is not assessed by this menu.

Contains: egg, fish, milk, peanut, soy, tree nuts. The list reflects selected ingredients, not all possible product-label allergens or cross-contact.

Daily nutrition totals

Estimated energy from the ingredient weights below, including oil. A target is an organising label; the daily totals show what the menu actually contains.

Daily estimated energy and difference from target
DayEstimated kcalFrom target
Monday1,097-3
Tuesday1,096-4
Wednesday1,100+0
Thursday1,099-1
Friday1,099-1
Saturday1,097-3
Sunday1,098-2

Weekly average: ≈ 1,098 kcal per day.

Meal plan questions

How many calories does the 1100 Calorie Gluten-Free Meal Plan provide?

ISE Nutrition 1100 Calorie Gluten-Free Meal Plan has a target of 1,100 kcal and a calculated seven-day mean of approximately 1,098 kcal per day. The daily table shows actual totals and differences from the target. Rounding, product labels and preparation can change the estimate.

Who are the portions and grocery quantities for?

ISE Nutrition 1100 Calorie Gluten-Free Meal Plan lists one adult's portions for seven days, including five meals per day. Its grocery list sums those 35 meals. Optional multi-serving batch instructions count only the one serving scheduled in the menu; cooking the entire batch requires extra ingredients.

What does gluten-free mean in this menu?

The selected ingredients exclude wheat, barley and rye. Check gluten-free certification and packaged-food labels. Kitchen cross-contact and suitability for wheat allergy are not established by this menu.

Are ingredient quantities raw, cooked or measured by volume?

Every ingredient states its unit and weighing condition. Grains, pasta and lentils are dry; beans and chickpeas are cooked and drained; egg weights exclude the shell. Follow each listed state rather than substituting a cooked weight for a raw or dry weight. Ingredients marked mL are measured by volume, not grams.

Can I replace an ingredient or change a portion?

ISE Nutrition 1100 Calorie Gluten-Free Meal Plan is a fixed example, not a live nutrition calculator. After changing an ingredient or portion, recalculate meal and day totals, update grocery quantities, and check dietary restrictions and allergens. Equal weights are not equal-calorie or nutritionally equivalent substitutions.

Can I download or print the grocery list for free?

The ISE Nutrition 1100 Calorie Gluten-Free Meal Plan page provides a CSV grocery download, a browser checklist and a Print the full menu button without payment or registration. Checklist selections stay in the current browser when storage is available; they do not sync between devices.

Can I follow this low-energy menu without supervision?

ISE Nutrition 1100 Calorie Gluten-Free Meal Plan is a low-energy example. Do not use it as a self-directed diet. Specialist assessment and ongoing clinical support are needed for low-energy diets. No qualified professional nutrition review is documented for this catalogue, and the example is not verified as nutritionally complete.

Seven-day menu

All amounts are for one adult. Weigh or measure ingredients in the stated units and condition, before cooking unless stated otherwise. Water, salt and optional herbs are not included in the nutrition estimate. Egg quantities are edible raw weight, not a whole-egg count: beat eggs, weigh the amount needed and cook until firm. Use the remainder promptly in another cooked dish. Any listed sides are included in the calories and shopping list. Small snacks may be eaten with another meal on the same day without changing their amounts.

Monday

Day 1 · 5 meals

≈ 1,097 kcal
Breakfast

Yoghurt, apple & almond bowl (gluten-free oats)

≈ 148 kcal

Plain Greek yoghurt, 0% fat — 65 g (ready to eat); Apple, cored, skin on — 45 g (raw); Certified gluten-free rolled oats — 15 g (dry); Almonds — 5 g (ready to eat).

Protein 9.8 g · Fat 3.8 g · Carbs 19.8 g · Fibre 3.2 g

How to make it · about 10 min
  1. Dice the apple and chop the almonds.
  2. Stir the oats into the yoghurt; allow them to soften, then add the apple and almonds.
Morning snack

Banana & peanut butter + fortified soy & seeds

≈ 144 kcal

Banana, peeled — 20 g (raw); Smooth peanut butter, unsweetened — 5 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); Ground flaxseed — 5 g (ready to eat).

Protein 7.3 g · Fat 9.1 g · Carbs 10.6 g · Fibre 3.6 g

How to make it · about 10 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
  2. 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.
  3. 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.
  4. 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.
Lunch

Lemon-style salmon & quinoa bowl + wilted spinach

≈ 317 kcal

Atlantic salmon, farmed, fillet — 75 g (raw); Quinoa — 20 g (dry); Broccoli — 130 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 26.1 g · Fat 13.3 g · Carbs 26.9 g · Fibre 8.1 g

How to make it · about 30 min

Optional batch: 4 equal servings

Atlantic salmon, farmed, fillet — 300 g (raw); Quinoa — 80 g (dry); Broccoli — 520 g (raw); 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.

  1. Rinse the quinoa and simmer in water according to the packet.
  2. Brush the salmon and broccoli with the oil. Roast at 190°C / 375°F until the fish reaches 63°C / 145°F. Serve with the quinoa. Optional lemon juice is not included in the estimate.
  3. For the small measured oil quantity, use a non-stick pan or baking paper and brush the oil over the food. Do not pour in unmeasured oil.
  4. 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.
Afternoon snack

Apple & almonds + fortified soy & seeds

≈ 114 kcal

Apple, cored, skin on — 30 g (raw); Almonds — 5 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 6.2 g · Fat 6.9 g · Carbs 8.7 g · Fibre 2.8 g

How to make it · about 10 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. 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.
  4. 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.
Dinner

Tofu & broccoli rice bowl + Monterey High Vitamin D white mushrooms + steamed kale

≈ 374 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 135 g (as packaged; pat dry, no pressing); Brown rice, long grain — 15 g (dry); Broccoli — 125 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 34.3 g · Fat 13.8 g · Carbs 33.1 g · Fibre 12.9 g

How to make it · about 30 min

Optional batch: 4 equal servings

Nasoya High Protein Super Firm Tofu — vacuum pack — 540 g (as packaged; pat dry, no pressing); Brown rice, long grain — 60 g (dry); Broccoli — 500 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.

  1. Cook the dry rice according to the packet.
  2. Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
  3. 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.
  4. 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.
  5. 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.
  6. Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.

Day total: Protein 83.7 g · Fat 46.9 g · Carbs 99.1 g · Fibre 30.6 g

Tuesday

Day 2 · 5 meals

≈ 1,096 kcal
Breakfast

Tomato & feta eggs

≈ 249 kcal

Whole egg, without shell — 100 g (raw); Feta cheese (vegetarian rennet where needed) — 15 g (ready to eat); Tomato — 130 g (raw); Spinach — 150 g (raw); Olive oil — 1 g (ready to use).

Protein 20.2 g · Fat 14.6 g · Carbs 11.8 g · Fibre 4.9 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 400 g (raw); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Tomato — 520 g (raw); Spinach — 600 g (raw); Olive oil — 4 g (ready to use).

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.

  1. Soften the chopped tomato and spinach in the oil.
  2. Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
  3. 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.
Morning snack

Apple & almonds + fortified soy & seeds

≈ 169 kcal

Apple, cored, skin on — 30 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); Ground flaxseed — 5 g (ready to eat).

Protein 8.2 g · Fat 11.5 g · Carbs 11.2 g · Fibre 4.8 g

How to make it · about 10 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
  2. 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.
  3. 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.
  4. 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.
Lunch

Chickpea & quinoa rainbow bowl + wilted spinach

≈ 300 kcal

Chickpeas, boiled without salt — 90 g (cooked and drained); Quinoa — 25 g (dry); Tomato — 70 g (raw); Cucumber, skin on — 30 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 16.6 g · Fat 5.6 g · Carbs 50 g · Fibre 12.9 g

How to make it · about 25 min

Optional batch: 4 equal servings

Chickpeas, boiled without salt — 360 g (cooked and drained); Quinoa — 100 g (dry); Tomato — 280 g (raw); Cucumber, skin on — 120 g (raw); 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.

  1. Rinse and cook the dry quinoa according to the packet.
  2. Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.
  3. 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.
  4. 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.
Afternoon snack

Apple & walnuts + fortified soy & seeds

≈ 115 kcal

Apple, cored, skin on — 25 g (raw); Walnut kernels — 5 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 5.9 g · Fat 7.6 g · Carbs 7.6 g · Fibre 2.4 g

How to make it · about 10 min
  1. Core and slice the apple and serve with the walnuts.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. 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.
  4. 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.
Dinner

Turkey & brown rice skillet + Monterey High Vitamin D white mushrooms + steamed kale

≈ 263 kcal

Turkey breast, skinless — 75 g (raw); Brown rice, long grain — 15 g (dry); Courgette / zucchini, skin on — 135 g (raw); Red bell pepper, deseeded — 60 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 30.1 g · Fat 4.7 g · Carbs 29.8 g · Fibre 9.3 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 — 540 g (raw); Red bell pepper, deseeded — 240 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.

  1. Cook the dry rice in water according to the packet.
  2. Dice the turkey and vegetables. Cook in the oil, stirring, until the turkey reaches 74°C / 165°F. Serve over the rice.
  3. 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.
  4. 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.
  5. 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 81 g · Fat 44 g · Carbs 110.4 g · Fibre 34.3 g

Wednesday

Day 3 · 5 meals

≈ 1,100 kcal
Breakfast

Banana & walnut porridge (gluten-free oats)

≈ 191 kcal

Certified gluten-free rolled oats — 30 g (dry); Milk, 2% fat — 35 g (ready to use); Banana, peeled — 30 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 6.2 g · Fat 6 g · Carbs 29.5 g · Fibre 4.1 g

How to make it · about 15 min

Optional batch: 2 equal servings

Certified gluten-free rolled oats — 60 g (dry); Milk, 2% fat — 70 g (ready to use); Banana, peeled — 60 g (raw); Walnut kernels — 10 g (ready to eat).

Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 2 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.

  1. Cook the oats with milk and a little water according to the packet.
  2. Slice the banana and add with the chopped walnuts.
Morning snack

Apple & walnuts + fortified soy & seeds

≈ 142 kcal

Apple, cored, skin on — 25 g (raw); Walnut kernels — 5 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); Ground flaxseed — 5 g (ready to eat).

Protein 6.8 g · Fat 9.7 g · Carbs 9.1 g · Fibre 3.7 g

How to make it · about 10 min
  1. Core and slice the apple and serve with the walnuts.
  2. 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.
  3. 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.
  4. 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.
Lunch

Baked cod, potatoes & peas + wilted spinach

≈ 305 kcal

Atlantic cod, fillet — 80 g (raw); Potato, skin on — 205 g (raw); Green peas — 50 g (frozen, unprepared); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 25.3 g · Fat 2.5 g · Carbs 48.1 g · Fibre 9.9 g

How to make it · about 40 min

Optional batch: 4 equal servings

Atlantic cod, fillet — 320 g (raw); Potato, skin on — 820 g (raw); Green peas — 200 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.

  1. Cut the potatoes into wedges, toss with the oil and roast at 200°C / 390°F for about 30 minutes.
  2. Add the cod and cook until its centre reaches 63°C / 145°F. Simmer the peas according to the packet and serve.
  3. 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.
  4. 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.
Afternoon snack

Carrot sticks & crushed chickpeas + fortified soy & seeds

≈ 162 kcal

Carrot — 25 g (raw); Chickpeas, boiled without salt — 45 g (cooked and drained); Olive oil — 1 g (ready to use); 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 9.3 g · Fat 6.6 g · Carbs 18.2 g · Fibre 5.6 g

How to make it · about 10 min
  1. Drain and crush the cooked chickpeas with the oil and a little water.
  2. Cut the carrots into sticks and serve with the chickpea dip.
  3. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  4. 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.
  5. 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.
Dinner

Roast chicken, sweet potato & broccoli + Monterey High Vitamin D white mushrooms + steamed kale

≈ 300 kcal

Chicken breast, skinless and boneless — 75 g (raw); Sweet potato, edible portion — 85 g (raw); Broccoli — 155 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 31.5 g · Fat 5.1 g · Carbs 37.8 g · Fibre 12.7 g

How to make it · about 40 min

Optional batch: 4 equal servings

Chicken breast, skinless and boneless — 300 g (raw); Sweet potato, edible portion — 340 g (raw); Broccoli — 620 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.

  1. Heat the oven to 200°C / 390°F. Cut the sweet potato into wedges and toss with part of the measured oil. Roast on a tray until tender, checking from about 25 minutes.
  2. On a separate tray, brush the chicken with the remaining oil and roast until its centre reaches 74°C / 165°F. Start checking after about 20 minutes; timing depends on thickness. Steam the broccoli for 5–7 minutes. Remove each component when ready and serve together.
  3. 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.
  4. 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.
  5. 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 79.1 g · Fat 29.9 g · Carbs 142.7 g · Fibre 36 g

Thursday

Day 4 · 5 meals

≈ 1,099 kcal
Breakfast

Warm quinoa, berries & yoghurt

≈ 166 kcal

Quinoa — 15 g (dry); Plain Greek yoghurt, 0% fat — 60 g (ready to eat); Blueberries — 30 g (raw); Almonds — 10 g (ready to eat).

Protein 10.6 g · Fat 6.2 g · Carbs 18.3 g · Fibre 3 g

How to make it · about 25 min

Optional batch: 4 equal servings

Quinoa — 60 g (dry); Plain Greek yoghurt, 0% fat — 240 g (ready to eat); Blueberries — 120 g (raw); Almonds — 40 g (ready to eat).

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.

  1. Rinse the dry quinoa and simmer in water according to the packet; drain any excess water.
  2. Cool slightly, then serve with yoghurt, berries and almonds.
Morning snack

Carrot sticks & crushed chickpeas + fortified soy & seeds

≈ 148 kcal

Carrot — 45 g (raw); Chickpeas, boiled without salt — 15 g (cooked and drained); Olive oil — 1 g (ready to use); 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 7.7 g · Fat 7.9 g · Carbs 13.4 g · Fibre 5.2 g

How to make it · about 10 min
  1. Drain and crush the cooked chickpeas with the oil and a little water.
  2. Cut the carrots into sticks and serve with the chickpea dip.
  3. 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.
  4. 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.
  5. 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.
Lunch

Turkey & brown rice skillet + wilted spinach

≈ 222 kcal

Turkey breast, skinless — 75 g (raw); Brown rice, long grain — 15 g (dry); Courgette / zucchini, skin on — 135 g (raw); Red bell pepper, deseeded — 60 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 25.4 g · Fat 3.8 g · Carbs 24.8 g · Fibre 6.5 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 — 540 g (raw); Red bell pepper, deseeded — 240 g (raw); 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.

  1. Cook the dry rice in water according to the packet.
  2. Dice the turkey and vegetables. Cook in the oil, stirring, until the turkey reaches 74°C / 165°F. Serve over the rice.
  3. 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.
  4. 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.
Afternoon snack

Greek yoghurt & berries + fortified soy & seeds

≈ 119 kcal

Plain Greek yoghurt, 0% fat — 60 g (ready to eat); Blueberries — 25 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).

Protein 11.3 g · Fat 4.6 g · Carbs 9.3 g · Fibre 2 g

How to make it · about 10 min
  1. Serve the plain yoghurt with washed berries.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. 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.
  4. 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.
Dinner

Tuna & white bean salad + Monterey High Vitamin D white mushrooms + steamed kale

≈ 444 kcal

Light tuna in water — 95 g (drained); White beans, boiled without salt — 190 g (cooked and drained); Tomato — 80 g (raw); Cucumber, skin on — 55 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 — 75 g (raw).

Protein 46.2 g · Fat 3.9 g · Carbs 62.1 g · Fibre 18.3 g

How to make it · about 20 min
  1. Drain the tuna and beans thoroughly.
  2. Dice the vegetables and toss with the tuna, beans and oil. Serve immediately or cover and refrigerate.
  3. 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.
  4. 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 101.2 g · Fat 26.4 g · Carbs 127.9 g · Fibre 35 g

Friday

Day 5 · 5 meals

≈ 1,099 kcal
Breakfast

Eggs, avocado & tomato

≈ 190 kcal

Whole egg, without shell — 80 g (raw); Avocado flesh — 35 g (raw); Tomato — 60 g (raw); Olive oil — 1 g (ready to use).

Protein 11.3 g · Fat 13.9 g · Carbs 5.9 g · Fibre 3.1 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 320 g (raw); Avocado flesh — 140 g (raw); Tomato — 240 g (raw); Olive oil — 4 g (ready to use).

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.

  1. Cook the eggs in the oil until the whites and yolks are firm.
  2. Slice the avocado and tomato and serve alongside.
  3. 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.
Morning snack

Greek yoghurt & berries + fortified soy & seeds

≈ 154 kcal

Plain Greek yoghurt, 0% fat — 75 g (ready to eat); Blueberries — 25 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 13.8 g · Fat 6.8 g · Carbs 11.3 g · Fibre 3.4 g

How to make it · about 10 min
  1. Serve the plain yoghurt with washed berries.
  2. 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.
  3. 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.
  4. 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.
Lunch

Roast chicken, sweet potato & broccoli + wilted spinach

≈ 256 kcal

Chicken breast, skinless and boneless — 75 g (raw); Sweet potato, edible portion — 75 g (raw); Broccoli — 170 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 27.1 g · Fat 4.2 g · Carbs 31.8 g · Fibre 10 g

How to make it · about 40 min

Optional batch: 4 equal servings

Chicken breast, skinless and boneless — 300 g (raw); Sweet potato, edible portion — 300 g (raw); Broccoli — 680 g (raw); 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.

  1. Heat the oven to 200°C / 390°F. Cut the sweet potato into wedges and toss with part of the measured oil. Roast on a tray until tender, checking from about 25 minutes.
  2. On a separate tray, brush the chicken with the remaining oil and roast until its centre reaches 74°C / 165°F. Start checking after about 20 minutes; timing depends on thickness. Steam the broccoli for 5–7 minutes. Remove each component when ready and serve together.
  3. 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.
  4. 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.
Afternoon snack

Banana & peanut butter + fortified soy & seeds

≈ 117 kcal

Banana, peeled — 20 g (raw); Smooth peanut butter, unsweetened — 5 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 6.4 g · Fat 7 g · Carbs 9.2 g · Fibre 2.2 g

How to make it · about 10 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. 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.
  4. 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.
Dinner

Chickpea & quinoa rainbow bowl + Monterey High Vitamin D white mushrooms + steamed kale

≈ 382 kcal

Chickpeas, boiled without salt — 115 g (cooked and drained); Quinoa — 25 g (dry); Tomato — 70 g (raw); Cucumber, skin on — 30 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 23.4 g · Fat 7.2 g · Carbs 61.8 g · Fibre 17.6 g

How to make it · about 25 min

Optional batch: 4 equal servings

Chickpeas, boiled without salt — 460 g (cooked and drained); Quinoa — 100 g (dry); Tomato — 280 g (raw); Cucumber, skin on — 120 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.

  1. Rinse and cook the dry quinoa according to the packet.
  2. Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.
  3. 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.
  4. 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.
  5. 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 82 g · Fat 39.1 g · Carbs 120 g · Fibre 36.3 g

Saturday

Day 6 · 5 meals

≈ 1,097 kcal
Breakfast

Warm quinoa, berries & yoghurt

≈ 199 kcal

Quinoa — 25 g (dry); Plain Greek yoghurt, 0% fat — 55 g (ready to eat); Blueberries — 30 g (raw); Almonds — 10 g (ready to eat).

Protein 11.5 g · Fat 6.8 g · Carbs 24.5 g · Fibre 3.7 g

How to make it · about 25 min

Optional batch: 4 equal servings

Quinoa — 100 g (dry); Plain Greek yoghurt, 0% fat — 220 g (ready to eat); Blueberries — 120 g (raw); Almonds — 40 g (ready to eat).

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.

  1. Rinse the dry quinoa and simmer in water according to the packet; drain any excess water.
  2. Cool slightly, then serve with yoghurt, berries and almonds.
Morning snack

Banana & peanut butter + fortified soy & seeds

≈ 144 kcal

Banana, peeled — 20 g (raw); Smooth peanut butter, unsweetened — 5 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); Ground flaxseed — 5 g (ready to eat).

Protein 7.3 g · Fat 9.1 g · Carbs 10.6 g · Fibre 3.6 g

How to make it · about 10 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
  2. 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.
  3. 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.
  4. 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.
Lunch

Tofu & broccoli rice bowl + wilted spinach

≈ 308 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 125 g (as packaged; pat dry, no pressing); Brown rice, long grain — 15 g (dry); Broccoli — 90 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 27.2 g · Fat 12 g · Carbs 25.6 g · Fibre 8.9 g

How to make it · about 30 min

Optional batch: 4 equal servings

Nasoya High Protein Super Firm Tofu — vacuum pack — 500 g (as packaged; pat dry, no pressing); Brown rice, long grain — 60 g (dry); Broccoli — 360 g (raw); 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.

  1. Cook the dry rice according to the packet.
  2. Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
  3. 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.
  4. 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.
  5. Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.
Afternoon snack

Apple & almonds + fortified soy & seeds

≈ 143 kcal

Apple, cored, skin on — 30 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 7.2 g · Fat 9.4 g · Carbs 9.8 g · Fibre 3.4 g

How to make it · about 10 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. 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.
  4. 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.
Dinner

Baked cod, potatoes & peas + Monterey High Vitamin D white mushrooms + steamed kale

≈ 303 kcal

Atlantic cod, fillet — 75 g (raw); Potato, skin on — 150 g (raw); Green peas — 55 g (frozen, unprepared); 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 28.2 g · Fat 3.3 g · Carbs 44.2 g · Fibre 11.7 g

How to make it · about 40 min

Optional batch: 4 equal servings

Atlantic cod, fillet — 300 g (raw); Potato, skin on — 600 g (raw); Green peas — 220 g (frozen, unprepared); 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.

  1. Cut the potatoes into wedges, toss with the oil and roast at 200°C / 390°F for about 30 minutes.
  2. Add the cod and cook until its centre reaches 63°C / 145°F. Simmer the peas according to the packet and serve.
  3. 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.
  4. 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.
  5. 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 81.4 g · Fat 40.6 g · Carbs 114.7 g · Fibre 31.3 g

Sunday

Day 7 · 5 meals

≈ 1,098 kcal
Breakfast

Berry overnight oats (gluten-free oats)

≈ 133 kcal

Certified gluten-free rolled oats — 15 g (dry); Plain Greek yoghurt, 0% fat — 45 g (ready to eat); Blueberries — 30 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 7.6 g · Fat 4.5 g · Carbs 16.8 g · Fibre 2.6 g

How to make it · about 10 min
  1. Mix the oats and yoghurt, adding water to loosen if needed. Cover and refrigerate overnight.
  2. Top with the berries and chopped walnuts before serving.
Morning snack

Apple & almonds + fortified soy & seeds

≈ 140 kcal

Apple, cored, skin on — 30 g (raw); Almonds — 5 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); Ground flaxseed — 5 g (ready to eat).

Protein 7.1 g · Fat 9 g · Carbs 10.2 g · Fibre 4.1 g

How to make it · about 10 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
  2. 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.
  3. 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.
  4. 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.
Lunch

Tuna & white bean salad + wilted spinach

≈ 351 kcal

Light tuna in water — 85 g (drained); White beans, boiled without salt — 150 g (cooked and drained); Tomato — 110 g (raw); Cucumber, skin on — 45 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 36.6 g · Fat 3.2 g · Carbs 49 g · Fibre 14.3 g

How to make it · about 15 min

Optional batch: 4 equal servings

Light tuna in water — 340 g (drained); White beans, boiled without salt — 600 g (cooked and drained); Tomato — 440 g (raw); Cucumber, skin on — 180 g (raw); 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.

  1. Drain the tuna and beans thoroughly.
  2. Dice the vegetables and toss with the tuna, beans and oil. Serve immediately or cover and refrigerate.
  3. 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.
  4. 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.
Afternoon snack

Apple & walnuts + fortified soy & seeds

≈ 115 kcal

Apple, cored, skin on — 25 g (raw); Walnut kernels — 5 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 5.9 g · Fat 7.6 g · Carbs 7.6 g · Fibre 2.4 g

How to make it · about 10 min
  1. Core and slice the apple and serve with the walnuts.
  2. Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
  3. 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.
  4. 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.
Dinner

Lemon-style salmon & quinoa bowl + Monterey High Vitamin D white mushrooms + steamed kale

≈ 359 kcal

Atlantic salmon, farmed, fillet — 75 g (raw); Quinoa — 20 g (dry); Broccoli — 135 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 30.8 g · Fat 14.3 g · Carbs 32.2 g · Fibre 11 g

How to make it · about 30 min

Optional batch: 4 equal servings

Atlantic salmon, farmed, fillet — 300 g (raw); Quinoa — 80 g (dry); Broccoli — 540 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.

  1. Rinse the quinoa and simmer in water according to the packet.
  2. Brush the salmon and broccoli with the oil. Roast at 190°C / 375°F until the fish reaches 63°C / 145°F. Serve with the quinoa. Optional lemon juice is not included in the estimate.
  3. For the small measured oil quantity, use a non-stick pan or baking paper and brush the oil over the food. Do not pour in unmeasured oil.
  4. 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.
  5. 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 88 g · Fat 38.6 g · Carbs 115.8 g · Fibre 34.4 g

Seven-day grocery list

Summed directly from all 35 meals, for one adult. These are edible weights or beverage volumes in the units shown: allow extra for peels, cores, shells or bones. Beans and chickpeas are shown cooked and drained; buy ready-cooked, or use your dry-bean packet's yield. Salt, herbs and water are separate.

Vegetables & fruit

Meat, fish & eggs

Dairy

Grains & starches

Legumes & plant proteins

Nuts, oils & pantry

Download shopping list

Ticks are saved in this browser when local storage is available.

Preparation and storage

  1. Check what you already have.

    Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.

  2. Prepare the next few meals.

    Cook a grain or legume batch for the next few days, keeping dry and cooked weights distinct. Do not store the entire cooked week in the fridge.

  3. Keep food safe.

    Refrigerate perishables promptly at 4°C / 40°F or below. Use refrigerated cooked leftovers within 3–4 days, or freeze portions for later. Follow product labels and safe cooking temperatures.

  4. Portion before you cook.

    Weigh or measure each ingredient in its stated unit and condition, including oil. Separate raw meat and fish from ready-to-eat foods; wash hands, utensils and surfaces.

Ingredient swaps and recalculation

Changing ingredients changes nutrition. These are culinary alternatives, not equal-calorie substitutions.

  • Swap chicken for turkey if the eating style permits; use the new ingredient's nutrition.
  • Swap rice for quinoa; dry and cooked weights are not interchangeable.
  • Use plain frozen vegetables in place of fresh where practical; check sauce-free ingredients and cooking instructions.
  • Nut and seed substitutions require an allergy check and a new calculation.

Vitamins and minerals: what we can check

These estimates sum the listed raw, dry or ready-to-eat ingredients. They do not account for cooking losses, absorption or your individual requirements. A value below a general reference is a reason for review, not a diagnosis. This menu is not verified as nutritionally complete.

The soy drink, tofu and high vitamin D mushrooms use the specific manufacturer-labelled products linked below. Silk soy drink is measured by volume; Nasoya tofu by packaged weight; Monterey mushrooms by raw edible weight. No density conversion or cooked-to-raw yield is assumed. Label values are rounded, and unlisted nutrients remain unknown.

View the seven-day ingredient nutrient check
NutrientDaily ingredient rangeGeneral FDA label reference
Vitamin AIncomplete data; known ingredients contribute 1,181.6–2,167.6 µg RAE
Known-part mean: 1,609.2 µg RAE		900 µg RAE
Vitamin CIncomplete data; known ingredients contribute 234–371.3 mg
Known-part mean: 301.2 mg		90 mg
Vitamin D23.7–32.3 µg
Weekly mean: 26.5 µg		20 µg
Vitamin EIncomplete data; known ingredients contribute 14.7–21.7 mg alpha-tocopherol
Known-part mean: 18.8 mg alpha-tocopherol		15 mg alpha-tocopherol
Vitamin KIncomplete data; known ingredients contribute 1,067.2–1,876.1 µg
Known-part mean: 1,351.8 µg		120 µg
Thiamin (B1)Incomplete data; known ingredients contribute 1.1–1.3 mg
Known-part mean: 1.2 mg		1.2 mg
Riboflavin (B2)Incomplete data; known ingredients contribute 2.4–3.2 mg
Known-part mean: 2.7 mg		1.3 mg
Niacin (measured, not NE)Incomplete data; known ingredients contribute 17–30.5 mg
Known-part mean: 23.3 mg		Not directly comparable to niacin equivalents
Vitamin B6Incomplete data; known ingredients contribute 1.8–2.8 mg
Known-part mean: 2.3 mg		1.7 mg
FolateIncomplete data; known ingredients contribute 606.8–1,075.4 µg DFE
Known-part mean: 770.9 µg DFE		400 µg DFE
Vitamin B12Incomplete data; known ingredients contribute 3.5–7.3 µg
Known-part mean: 4.8 µg		2.4 µg
Pantothenic acidIncomplete data; known ingredients contribute 4.8–8.2 mg
Known-part mean: 6.3 mg		5 mg
CholineIncomplete data; known ingredients contribute 185.1–509.9 mg
Known-part mean: 306.2 mg		550 mg
Calcium954.3–1,132.7 mg
Weekly mean: 1,051.2 mg		1,300 mg
Iron18.5–23.9 mg
Weekly mean: 21 mg		18 mg
MagnesiumIncomplete data; known ingredients contribute 441.6–597.8 mg
Known-part mean: 507 mg		420 mg
PhosphorusIncomplete data; known ingredients contribute 1,008.3–1,285.1 mg
Known-part mean: 1,176 mg		1,250 mg
Potassium3,980.5–5,041.9 mg
Weekly mean: 4,602 mg		4,700 mg
ZincIncomplete data; known ingredients contribute 5.5–9.3 mg
Known-part mean: 7.5 mg		11 mg
CopperIncomplete data; known ingredients contribute 1.6–2.3 mg
Known-part mean: 2.1 mg		0.9 mg
ManganeseIncomplete data; known ingredients contribute 4.8–6.8 mg
Known-part mean: 5.5 mg		2.3 mg
SeleniumIncomplete data; known ingredients contribute 65–128.4 µg
Known-part mean: 90.8 µg		55 µg
IodineIncomplete data; known ingredients contribute 15–15 µg
Known-part mean: 15 µg		150 µg
BiotinNot available30 µg
ChromiumNot available35 µg
MolybdenumNot available45 µg
ChlorideNot available2,300 mg
Sodium (excluding added salt)455.1–833.1 mg
Weekly mean: 600.4 mg		2,300 mg (upper label guide)
Saturated fat3.3–8.7 g
Weekly mean: 6 g		20 g (upper label guide)

FDA values are general labelling references, not a prescription for a 700–1200 calorie diet, and are not scaled down with calories. Protein needs depend in part on body weight. Iodine is partly reported on the soy drink label; other ingredients may be unreported. Biotin, chromium, molybdenum and chloride remain unavailable. Missing values are not zero. Added salt and optional ingredients are excluded. Fortified products and calcium-set tofu vary by brand.

FDA reference values · Source data and calculation limits

How this menu was calculated.

Selected US products

Use these exact varieties and recorded label formulations. Unlisted micronutrients remain unknown. Product labels are rounded and can change; a different label requires recalculation. The Monterey reference uses the manufacturer's June 2022 sheet and its current 10 µg vitamin D claim per 85 g serving.

References: USDA FoodData Central, SR Legacy (April 2018), plus the selected US manufacturer nutrition labels listed above. USDA foods use their per-100 g reference. The three selected US products use the manufacturer value per stated serving × listed quantity ÷ serving quantity, with mL and g kept distinct. Ingredient quantities use whole grams or millilitres as shown, each meal's energy to whole kcal and macros to 0.1 g; day totals sum the displayed meal values. Net carbohydrate subtracts fibre from total carbohydrate.

Nutrition is estimated from the ingredient quantities shown. This example does not assess your personal requirements or establish complete micronutrient adequacy. Product brands, cooking losses and optional additions may alter nutrition. Calories may differ from the 4/9/4 macro formula because database energy factors and fibre vary.

View ingredient records and calculation method · USDA safe cooking temperatures · USDA leftover storage guidance

Nearby calorie targets: gluten-free menus

All gluten-free plans →
Tofu & cooked greens with quinoa — serving suggestionGluten-free

1000 Calorie Gluten-Free Meal Plan

On the menu: Tofu & cooked greens with quinoa.

Low-energy example · specialist guidance needed

7 days · ≈ 997 kcal/day
Tuna & white bean salad — serving suggestionGluten-free

1200 Calorie Gluten-Free Meal Plan

On the menu: Tuna & white bean salad.

Low-energy example · specialist guidance needed

7 days · ≈ 1,198 kcal/day
Chicken & cooked greens with potatoes — serving suggestionGluten-free

900 Calorie Gluten-Free Meal Plan

On the menu: Chicken & cooked greens with potatoes.

Low-energy example · specialist guidance needed

7 days · ≈ 898 kcal/day
Roast chicken, sweet potato & broccoli — serving suggestionGluten-free

1300 Calorie Gluten-Free Meal Plan

On the menu: Roast chicken, sweet potato & broccoli.

7 days · ≈ 1,303 kcal/day

Other eating styles at 1,100 calories

Compare menus at the same calorie target. Ingredients, restrictions and estimated daily totals differ.

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