Monday
Day 1 · 5 meals
Berry overnight oats (gluten-free oats)
Certified gluten-free rolled oats — 100 g (dry); Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 150 g (raw); Walnut kernels — 40 g (ready to eat).
Protein 45.9 g · Fat 34.1 g · Carbs 103.9 g · Fibre 16.4 g
How to make it · about 10 min
- Mix the oats and yoghurt, adding water to loosen if needed. Cover and refrigerate overnight.
- Top with the berries and chopped walnuts before serving.
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.
Apple & almonds
Apple, cored, skin on — 189 g (raw); Almonds — 28 g (ready to eat).
Protein 6.4 g · Fat 14.3 g · Carbs 32.1 g · Fibre 8 g
How to make it · about 5 min
- Core the apple, weigh the edible portion and slice. Serve with the almonds.
Tuna & white bean white rice bowl
Light tuna in water — 211 g (drained); White beans, boiled without salt — 105 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); Nasoya High Protein Super Firm Tofu — vacuum pack — 75 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 112 g (dry).
Protein 73.6 g · Fat 27.6 g · Carbs 128.3 g · Fibre 12.8 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.
- Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
- 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 167.1 g · Fat 115.2 g · Carbs 469.5 g · Fibre 69.5 g
