Monday
Day 1 · 5 meals
Tomato & feta eggs
Whole egg, without shell — 127 g (raw); Feta cheese (vegetarian rennet where needed) — 39 g (ready to eat); Tomato — 204 g (raw); Spinach — 64 g (raw); Olive oil — 10 g (ready to use).
Protein 25.2 g · Fat 31.1 g · Carbs 12.7 g · Fibre 3.9 g
How to make it · about 15 min
Optional batch: 4 equal servings
Whole egg, without shell — 508 g (raw); Feta cheese (vegetarian rennet where needed) — 156 g (ready to eat); Tomato — 816 g (raw); Spinach — 256 g (raw); Olive oil — 40 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.
- Soften the chopped tomato and spinach in the oil.
- Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
- For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Carrot sticks & crushed chickpeas
Carrot — 66 g (raw); Chickpeas, boiled without salt — 50 g (cooked and drained); Olive oil — 2 g (ready to use).
Protein 5 g · Fat 3.5 g · Carbs 20 g · Fibre 5.6 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.
Tofu & broccoli rice bowl
Nasoya High Protein Super Firm Tofu — vacuum pack — 146 g (as packaged; pat dry, no pressing); Brown rice, long grain — 44 g (dry); Broccoli — 146 g (raw); Olive oil — 10 g (ready to use).
Protein 29.9 g · Fat 23.2 g · Carbs 46.4 g · Fibre 8.6 g
How to make it · about 30 min
- Cook the dry rice according to the packet.
- Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
- 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.
Greek yoghurt & berries
Plain Greek yoghurt, 0% fat — 143 g (ready to eat); Blueberries — 76 g (raw).
Protein 15.1 g · Fat 0.8 g · Carbs 16.2 g · Fibre 1.8 g
How to make it · about 5 min
- Serve the plain yoghurt with washed berries.
Chickpea & quinoa rainbow bowl
Chickpeas, boiled without salt — 128 g (cooked and drained); Quinoa — 46 g (dry); Tomato — 110 g (raw); Cucumber, skin on — 92 g (raw); Olive oil — 11 g (ready to use).
Protein 19.4 g · Fat 17.4 g · Carbs 72.2 g · Fibre 14.7 g
How to make it · about 25 min
- Rinse and cook the dry quinoa according to the packet.
- Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.
Day total: Protein 94.6 g · Fat 76 g · Carbs 167.5 g · Fibre 34.6 g
