1100 Calorie Keto Meal Plan: 7-Day Menu

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
Day	Estimated kcal	From target	Net carbs
Monday	1,099	-1	24.3 g
Tuesday	1,097	-3	27.4 g
Wednesday	1,097	-3	28.6 g
Thursday	1,097	-3	28.7 g
Friday	1,097	-3	28.2 g
Saturday	1,098	-2	28.2 g
Sunday	1,098	-2	20.7 g

Weekly average: ≈ 1,098 kcal per day.

Meal plan questions

How many calories does the 1100 Calorie Keto Meal Plan provide?

ISE Nutrition 1100 Calorie Keto 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 Keto 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 keto mean in this menu?

Net carbohydrate is total carbohydrate minus fibre. Read the daily net carbohydrate column; the keto label does not guarantee ketosis or establish suitability for a therapeutic diet.

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 Keto 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 Keto 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 Keto 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

≈ 1,099 kcal

Breakfast

Spinach & feta omelette

≈ 224 kcal

Whole egg, without shell — 80 g (raw); Feta cheese (vegetarian rennet where needed) — 25 g (ready to eat); Spinach — 150 g (raw); Olive oil — 1 g (ready to use).

Protein 17.9 g · Fat 14.6 g · Carbs 7 g · Fibre 3.3 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 320 g (raw); Feta cheese (vegetarian rennet where needed) — 100 g (ready to eat); 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.

Wilt the spinach in the measured oil. Add beaten eggs and crumble over the feta.
Cook until the egg is firm throughout, fold and serve.
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

Cheddar & cucumber + fortified soy & seeds

≈ 140 kcal

Cheddar cheese — 10 g (ready to eat); Cucumber, skin on — 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 8.4 g · Fat 9.8 g · Carbs 6.2 g · Fibre 2.9 g

How to make it · about 10 min

Slice the cheddar and cucumber and serve together.
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.

Lunch

Turkey, courgette & feta skillet + wilted spinach

≈ 241 kcal

Turkey breast, skinless — 75 g (raw); Courgette / zucchini, skin on — 115 g (raw); Feta cheese (vegetarian rennet where needed) — 35 g (ready to eat); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 28.4 g · Fat 10.6 g · Carbs 10.5 g · Fibre 4.5 g

How to make it · about 25 min

Optional batch: 4 equal servings

Turkey breast, skinless — 300 g (raw); Courgette / zucchini, skin on — 460 g (raw); Feta cheese (vegetarian rennet where needed) — 140 g (ready to eat); 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.

Dice the turkey and courgette. Cook in the oil until the turkey reaches 74°C / 165°F.
Crumble over the feta and allow it to warm through.
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.

Afternoon snack

Almonds & walnuts + fortified soy & seeds

≈ 131 kcal

Almonds — 5 g (ready to eat); 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 6.9 g · Fat 10.1 g · Carbs 5.3 g · Fibre 2.4 g

How to make it · about 10 min

Weigh the nuts into a snack portion.
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.

Dinner

Egg, avocado & feta bowl + Monterey High Vitamin D white mushrooms + steamed kale

≈ 363 kcal

Whole egg, without shell — 75 g (raw); Avocado flesh — 55 g (raw); Feta cheese (vegetarian rennet where needed) — 25 g (ready to eat); Spinach — 115 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 25.6 g · Fat 23.2 g · Carbs 19.7 g · Fibre 11.3 g

How to make it · about 20 min

Weigh the raw eggs without their shells. Scramble in the measured oil until firm throughout.
Serve with sliced avocado, spinach and crumbled feta.
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 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 87.2 g · Fat 68.3 g · Carbs 48.7 g · Fibre 24.4 g · Net carbs 24.3 g

Tuesday

Day 2 · 5 meals

≈ 1,097 kcal

Breakfast

Eggs, avocado & tomato

≈ 219 kcal

Whole egg, without shell — 65 g (raw); Avocado flesh — 70 g (raw); Tomato — 30 g (raw); Olive oil — 1 g (ready to use).

Protein 9.9 g · Fat 17.5 g · Carbs 7.6 g · Fibre 5.1 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 260 g (raw); Avocado flesh — 280 g (raw); Tomato — 120 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.

Cook the eggs in the oil until the whites and yolks are firm.
Slice the avocado and tomato and serve alongside.
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

Almonds & walnuts + fortified soy & seeds

≈ 158 kcal

Almonds — 5 g (ready to eat); 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 7.8 g · Fat 12.2 g · Carbs 6.7 g · Fibre 3.8 g

How to make it · about 10 min

Weigh the nuts into a snack portion.
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.

Lunch

Baked cod with broccoli & almonds + wilted spinach

≈ 289 kcal

Atlantic cod, fillet — 100 g (raw); Broccoli — 140 g (raw); Almonds — 20 g (ready to eat); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 30.3 g · Fat 12.8 g · Carbs 19.1 g · Fibre 9.4 g

How to make it · about 25 min

Optional batch: 4 equal servings

Atlantic cod, fillet — 400 g (raw); Broccoli — 560 g (raw); Almonds — 80 g (ready to eat); 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.

Brush the cod with part of the oil and bake at 190°C / 375°F until the centre reaches 63°C / 145°F.
Steam the broccoli, toss with the remaining oil and chopped almonds, 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.

Afternoon snack

Cheddar & cucumber + fortified soy & seeds

≈ 154 kcal

Cheddar cheese — 20 g (ready to eat); Cucumber, skin on — 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 9.8 g · Fat 11 g · Carbs 5.1 g · Fibre 1.6 g

How to make it · about 10 min

Slice the cheddar and cucumber and serve together.
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.

Dinner

Turkey, courgette & feta skillet + Monterey High Vitamin D white mushrooms + steamed kale

≈ 277 kcal

Turkey breast, skinless — 75 g (raw); Courgette / zucchini, skin on — 140 g (raw); Feta cheese (vegetarian rennet where needed) — 35 g (ready to eat); 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 32.6 g · Fat 11.2 g · Carbs 15.1 g · Fibre 6.5 g

How to make it · about 25 min

Optional batch: 4 equal servings

Turkey breast, skinless — 300 g (raw); Courgette / zucchini, skin on — 560 g (raw); Feta cheese (vegetarian rennet where needed) — 140 g (ready to eat); 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 — 300 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.

Dice the turkey and courgette. Cook in the oil until the turkey reaches 74°C / 165°F.
Crumble over the feta and allow it to warm through.
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 90.4 g · Fat 64.7 g · Carbs 53.6 g · Fibre 26.4 g · Net carbs 27.4 g

Wednesday

Day 3 · 5 meals

≈ 1,097 kcal

Breakfast

Greek yoghurt, walnuts & berries

≈ 210 kcal

Plain Greek yoghurt, 0% fat — 65 g (ready to eat); Walnut kernels — 25 g (ready to eat); Blueberries — 15 g (raw).

Protein 10.5 g · Fat 16.6 g · Carbs 7.9 g · Fibre 2 g

How to make it · about 5 min

Chop the walnuts.
Serve over plain yoghurt with the berries.

Morning snack

Cheddar & cucumber + fortified soy & seeds

≈ 140 kcal

Cheddar cheese — 10 g (ready to eat); Cucumber, skin on — 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 8.4 g · Fat 9.8 g · Carbs 6.2 g · Fibre 2.9 g

How to make it · about 10 min

Slice the cheddar and cucumber and serve together.
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.

Lunch

Chicken & creamy-style broccoli + wilted spinach

≈ 241 kcal

Chicken breast, skinless and boneless — 75 g (raw); Broccoli — 140 g (raw); Cheddar cheese — 15 g (ready to eat); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).

Protein 28.5 g · Fat 9.1 g · Carbs 15.2 g · Fibre 6.9 g

How to make it · about 25 min

Optional batch: 4 equal servings

Chicken breast, skinless and boneless — 300 g (raw); Broccoli — 560 g (raw); Cheddar cheese — 60 g (ready to eat); 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.

Cook the chicken in part of the oil until its centre reaches 74°C / 165°F.
Steam the broccoli, toss with the remaining oil and grated cheddar, and warm until the cheese melts.
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.

Afternoon snack

Almonds & walnuts + fortified soy & seeds

≈ 131 kcal

Almonds — 5 g (ready to eat); 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 6.9 g · Fat 10.1 g · Carbs 5.3 g · Fibre 2.4 g

How to make it · about 10 min

Weigh the nuts into a snack portion.
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.

Dinner

Tofu, spinach & almond skillet + Monterey High Vitamin D white mushrooms + steamed kale

≈ 375 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 105 g (as packaged; pat dry, no pressing); Spinach — 150 g (raw); Almonds — 20 g (ready to eat); 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 32.9 g · Fat 20.8 g · Carbs 21.4 g · Fibre 13.2 g

How to make it · about 20 min

Optional batch: 4 equal servings

Nasoya High Protein Super Firm Tofu — vacuum pack — 420 g (as packaged; pat dry, no pressing); Spinach — 600 g (raw); Almonds — 80 g (ready to eat); 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 — 300 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.

Drain and cube the tofu. Pan-fry in the oil until hot throughout.
Add the spinach to wilt and finish with chopped almonds.
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.
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 87.2 g · Fat 66.4 g · Carbs 56 g · Fibre 27.4 g · Net carbs 28.6 g

Thursday

Day 4 · 5 meals

≈ 1,097 kcal

Breakfast

Tomato & feta eggs

≈ 211 kcal

Whole egg, without shell — 75 g (raw); Feta cheese (vegetarian rennet where needed) — 20 g (ready to eat); Tomato — 80 g (raw); Spinach — 120 g (raw); Olive oil — 1 g (ready to use).

Protein 16.4 g · Fat 13.1 g · Carbs 8.8 g · Fibre 3.6 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 300 g (raw); Feta cheese (vegetarian rennet where needed) — 80 g (ready to eat); Tomato — 320 g (raw); Spinach — 480 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.

Soften the chopped tomato and spinach in the oil.
Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
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

Almonds & walnuts + fortified soy & seeds

≈ 158 kcal

Almonds — 5 g (ready to eat); 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 7.8 g · Fat 12.2 g · Carbs 6.7 g · Fibre 3.8 g

How to make it · about 10 min

Weigh the nuts into a snack portion.
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.

Lunch

Egg, avocado & feta bowl + steamed kale

≈ 310 kcal

Whole egg, without shell — 75 g (raw); Avocado flesh — 45 g (raw); Feta cheese (vegetarian rennet where needed) — 25 g (ready to eat); Spinach — 130 g (raw); Olive oil — 1 g (ready to use); Kale, trimmed — 75 g (raw).

Protein 19.8 g · Fat 21.7 g · Carbs 13.4 g · Fibre 9 g

How to make it · about 20 min

Weigh the raw eggs without their shells. Scramble in the measured oil until firm throughout.
Serve with sliced avocado, spinach and crumbled feta.
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.

Afternoon snack

Cheddar & cucumber + fortified soy & seeds

≈ 113 kcal

Cheddar cheese — 10 g (ready to eat); Cucumber, skin on — 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 7.5 g · Fat 7.7 g · Carbs 4.7 g · Fibre 1.6 g

How to make it · about 10 min

Slice the cheddar and cucumber and serve together.
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.

Dinner

Chicken & creamy-style broccoli + Monterey High Vitamin D white mushrooms + wilted spinach

≈ 305 kcal

Chicken breast, skinless and boneless — 75 g (raw); Broccoli — 150 g (raw); Cheddar cheese — 20 g (ready to eat); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking); Spinach — 150 g (raw).

Protein 36 g · Fat 10.8 g · Carbs 22.1 g · Fibre 9.2 g

How to make it · about 25 min

Optional batch: 4 equal servings

Chicken breast, skinless and boneless — 300 g (raw); Broccoli — 600 g (raw); Cheddar cheese — 80 g (ready to eat); Olive oil — 4 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 680 g (raw edible weight before cooking); 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.

Cook the chicken in part of the oil until its centre reaches 74°C / 165°F.
Steam the broccoli, toss with the remaining oil and grated cheddar, and warm until the cheese melts.
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.
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 87.5 g · Fat 65.5 g · Carbs 55.7 g · Fibre 27.2 g · Net carbs 28.7 g

Friday

Day 5 · 5 meals

≈ 1,097 kcal

Breakfast

Spinach & feta omelette

≈ 201 kcal

Whole egg, without shell — 55 g (raw); Feta cheese (vegetarian rennet where needed) — 30 g (ready to eat); Spinach — 150 g (raw); Olive oil — 1 g (ready to use).

Protein 15.5 g · Fat 13.3 g · Carbs 7 g · Fibre 3.3 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 220 g (raw); Feta cheese (vegetarian rennet where needed) — 120 g (ready to eat); 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.

Wilt the spinach in the measured oil. Add beaten eggs and crumble over the feta.
Cook until the egg is firm throughout, fold and serve.
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

Cheddar & cucumber + fortified soy & seeds

≈ 180 kcal

Cheddar cheese — 20 g (ready to eat); Cucumber, skin on — 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 10.7 g · Fat 13.1 g · Carbs 6.5 g · Fibre 2.9 g

How to make it · about 10 min

Slice the cheddar and cucumber and serve together.
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.

Lunch

Tuna & avocado salad + steamed kale

≈ 280 kcal

Light tuna in water — 135 g (drained); Avocado flesh — 55 g (raw); Cucumber, skin on — 45 g (raw); Spinach — 150 g (raw); Olive oil — 1 g (ready to use); Kale, trimmed — 75 g (raw).

Protein 34.1 g · Fat 12.1 g · Carbs 15.1 g · Fibre 10.3 g

How to make it · about 20 min

Drain the tuna thoroughly. Dice the cucumber and avocado.
Toss with spinach and the measured oil and serve.
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.

Afternoon snack

Almonds & walnuts + fortified soy & seeds

≈ 131 kcal

Almonds — 5 g (ready to eat); 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 6.9 g · Fat 10.1 g · Carbs 5.3 g · Fibre 2.4 g

How to make it · about 10 min

Weigh the nuts into a snack portion.
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.

Dinner

Baked cod with broccoli & almonds + Monterey High Vitamin D white mushrooms + wilted spinach

≈ 305 kcal

Atlantic cod, fillet — 75 g (raw); Broccoli — 130 g (raw); Almonds — 20 g (ready to eat); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking); Spinach — 150 g (raw).

Protein 31.5 g · Fat 12.5 g · Carbs 24.4 g · Fibre 11.2 g

How to make it · about 25 min

Optional batch: 4 equal servings

Atlantic cod, fillet — 300 g (raw); Broccoli — 520 g (raw); Almonds — 80 g (ready to eat); Olive oil — 4 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 680 g (raw edible weight before cooking); 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.

Brush the cod with part of the oil and bake at 190°C / 375°F until the centre reaches 63°C / 145°F.
Steam the broccoli, toss with the remaining oil and chopped almonds, 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.
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 98.7 g · Fat 61.1 g · Carbs 58.3 g · Fibre 30.1 g · Net carbs 28.2 g

Saturday

Day 6 · 5 meals

≈ 1,098 kcal

Breakfast

Greek yoghurt, walnuts & berries

≈ 171 kcal

Plain Greek yoghurt, 0% fat — 105 g (ready to eat); Walnut kernels — 15 g (ready to eat); Blueberries — 20 g (raw).

Protein 13.1 g · Fat 10.3 g · Carbs 8.7 g · Fibre 1.5 g

How to make it · about 5 min

Chop the walnuts.
Serve over plain yoghurt with the berries.

Morning snack

Almonds & walnuts + fortified soy & seeds

≈ 158 kcal

Almonds — 5 g (ready to eat); 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 7.8 g · Fat 12.2 g · Carbs 6.7 g · Fibre 3.8 g

How to make it · about 10 min

Weigh the nuts into a snack portion.
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.

Lunch

Salmon, avocado & courgette + wilted spinach

≈ 310 kcal

Atlantic salmon, farmed, fillet — 75 g (raw); Avocado flesh — 55 g (raw); Courgette / zucchini, skin on — 140 g (raw); Olive oil — 1 g (ready to use); Spinach — 145 g (raw).

Protein 22.2 g · Fat 20.1 g · Carbs 14.3 g · Fibre 8.3 g

How to make it · about 25 min

Optional batch: 4 equal servings

Atlantic salmon, farmed, fillet — 300 g (raw); Avocado flesh — 220 g (raw); Courgette / zucchini, skin on — 560 g (raw); Olive oil — 4 g (ready to use); Spinach — 580 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.

Slice the courgette and toss with oil. Place beside the salmon and roast at 190°C / 375°F.
Cook until the salmon reaches 63°C / 145°F. Serve with sliced avocado.
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.

Afternoon snack

Cheddar & cucumber + fortified soy & seeds

≈ 133 kcal

Cheddar cheese — 15 g (ready to eat); Cucumber, skin on — 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 8.6 g · Fat 9.3 g · Carbs 4.9 g · Fibre 1.6 g

How to make it · about 10 min

Slice the cheddar and cucumber and serve together.
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.

Dinner

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

≈ 326 kcal

Light tuna in water — 110 g (drained); Avocado flesh — 80 g (raw); Cucumber, skin on — 45 g (raw); Spinach — 95 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 34.1 g · Fat 15.4 g · Carbs 21.2 g · Fibre 12.8 g

How to make it · about 20 min

Drain the tuna thoroughly. Dice the cucumber and avocado.
Toss with spinach and the measured oil and serve.
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 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 85.8 g · Fat 67.3 g · Carbs 55.8 g · Fibre 28 g · Net carbs 28.2 g

Sunday

Day 7 · 5 meals

≈ 1,098 kcal

Breakfast

Eggs, avocado & tomato

≈ 188 kcal

Whole egg, without shell — 60 g (raw); Avocado flesh — 55 g (raw); Tomato — 30 g (raw); Olive oil — 1 g (ready to use).

Protein 8.9 g · Fat 14.9 g · Carbs 6.3 g · Fibre 4 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 240 g (raw); Avocado flesh — 220 g (raw); Tomato — 120 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.

Cook the eggs in the oil until the whites and yolks are firm.
Slice the avocado and tomato and serve alongside.
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

Cheddar & cucumber + fortified soy & seeds

≈ 140 kcal

Cheddar cheese — 10 g (ready to eat); Cucumber, skin on — 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 8.4 g · Fat 9.8 g · Carbs 6.2 g · Fibre 2.9 g

How to make it · about 10 min

Slice the cheddar and cucumber and serve together.
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.

Lunch

Tofu, spinach & almond skillet + steamed kale

≈ 313 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 130 g (as packaged; pat dry, no pressing); Spinach — 150 g (raw); Almonds — 10 g (ready to eat); Olive oil — 1 g (ready to use); Kale, trimmed — 75 g (raw).

Protein 28.6 g · Fat 17.7 g · Carbs 13.8 g · Fibre 10.5 g

How to make it · about 20 min

Optional batch: 4 equal servings

Nasoya High Protein Super Firm Tofu — vacuum pack — 520 g (as packaged; pat dry, no pressing); Spinach — 600 g (raw); Almonds — 40 g (ready to eat); Olive oil — 4 g (ready to use); Kale, trimmed — 300 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.

Drain and cube the tofu. Pan-fry in the oil until hot throughout.
Add the spinach to wilt and finish with chopped almonds.
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 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

Almonds & walnuts + fortified soy & seeds

≈ 131 kcal

Almonds — 5 g (ready to eat); 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 6.9 g · Fat 10.1 g · Carbs 5.3 g · Fibre 2.4 g

How to make it · about 10 min

Weigh the nuts into a snack portion.
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.

Dinner

Salmon, avocado & courgette + Monterey High Vitamin D white mushrooms + wilted spinach

≈ 326 kcal

Atlantic salmon, farmed, fillet — 75 g (raw); Avocado flesh — 45 g (raw); Courgette / zucchini, skin on — 105 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); Spinach — 135 g (raw).

Protein 27.3 g · Fat 18.5 g · Carbs 18 g · Fibre 9 g

How to make it · about 25 min

Optional batch: 4 equal servings

Atlantic salmon, farmed, fillet — 300 g (raw); Avocado flesh — 180 g (raw); Courgette / zucchini, skin on — 420 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); Spinach — 540 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.

Slice the courgette and toss with oil. Place beside the salmon and roast at 190°C / 375°F.
Cook until the salmon reaches 63°C / 145°F. Serve with sliced avocado.
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.
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 80.1 g · Fat 71 g · Carbs 49.6 g · Fibre 28.8 g · Net carbs 20.7 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

Spinach — 2,240 g (raw)
Cucumber, skin on — 265 g (raw)
Courgette / zucchini, skin on — 500 g (raw)
Avocado flesh — 460 g (raw)
Monterey High Vitamin D White Mushrooms — 50% DV label — 1,190 g (raw edible weight before cooking)
Kale, trimmed — 525 g (raw)
Tomato — 140 g (raw)
Broccoli — 560 g (raw)
Blueberries — 35 g (raw)

Meat, fish & eggs

Whole egg, without shell — 485 g (raw)
Turkey breast, skinless — 150 g (raw)
Atlantic cod, fillet — 175 g (raw)
Chicken breast, skinless and boneless — 150 g (raw)
Light tuna in water — 245 g (drained)
Atlantic salmon, farmed, fillet — 150 g (raw)

Dairy

Feta cheese (vegetarian rennet where needed) — 195 g (ready to eat)
Cheddar cheese — 130 g (ready to eat)
Plain Greek yoghurt, 0% fat — 170 g (ready to eat)

Legumes & plant proteins

Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 1,680 mL (ready to drink; shake first)
Nasoya High Protein Super Firm Tofu — vacuum pack — 235 g (as packaged; pat dry, no pressing)

Nuts, oils & pantry

Olive oil — 19 g (ready to use)
Sunflower seed kernels, unsalted — 70 g (ready to eat)
Ground flaxseed — 35 g (ready to eat)
Almonds — 105 g (ready to eat)
Walnut kernels — 75 g (ready to eat)

Download shopping list

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

Preparation and storage

Check what you already have.
Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.
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.
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.
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 salmon for cod, then recalculate the whole meal: their fat and energy differ.
Swap courgette for spinach, checking the new carbohydrate total.
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

Nutrient	Daily ingredient range	General FDA label reference
Vitamin A	Incomplete data; known ingredients contribute 1,332.4–2,704.1 µg RAE Known-part mean: 2,102 µg RAE	900 µg RAE
Vitamin C	Incomplete data; known ingredients contribute 183.3–332.6 mg Known-part mean: 256.4 mg	90 mg
Vitamin D	23.2–32.7 µg Weekly mean: 27.6 µg	20 µg
Vitamin E	Incomplete data; known ingredients contribute 20.9–27.9 mg alpha-tocopherol Known-part mean: 23.1 mg alpha-tocopherol	15 mg alpha-tocopherol
Vitamin K	Incomplete data; known ingredients contribute 1,190.6–2,625.3 µg Known-part mean: 1,948.8 µg	120 µg
Thiamin (B1)	Incomplete data; known ingredients contribute 0.9–1.1 mg Known-part mean: 1 mg	1.2 mg
Riboflavin (B2)	Incomplete data; known ingredients contribute 2.7–4 mg Known-part mean: 3.2 mg	1.3 mg
Niacin (measured, not NE)	Incomplete data; known ingredients contribute 19.5–31 mg Known-part mean: 23.5 mg	Not directly comparable to niacin equivalents
Vitamin B6	Incomplete data; known ingredients contribute 1.9–2.7 mg Known-part mean: 2.3 mg	1.7 mg
Folate	Incomplete data; known ingredients contribute 664.6–1,185.3 µg DFE Known-part mean: 938.5 µg DFE	400 µg DFE
Vitamin B12	Incomplete data; known ingredients contribute 3.3–8.6 µg Known-part mean: 5.9 µg	2.4 µg
Pantothenic acid	Incomplete data; known ingredients contribute 5.3–8.4 mg Known-part mean: 6.8 mg	5 mg
Choline	Incomplete data; known ingredients contribute 196.6–647.3 mg Known-part mean: 407.4 mg	550 mg
Calcium	1,060.2–1,534.4 mg Weekly mean: 1,307.2 mg	1,300 mg
Iron	16.6–25.4 mg Weekly mean: 21 mg	18 mg
Magnesium	Incomplete data; known ingredients contribute 460–667.8 mg Known-part mean: 533.3 mg	420 mg
Phosphorus	Incomplete data; known ingredients contribute 897.9–1,349.5 mg Known-part mean: 1,201.9 mg	1,250 mg
Potassium	4,234.5–5,424 mg Weekly mean: 4,642.8 mg	4,700 mg
Zinc	Incomplete data; known ingredients contribute 5.6–10.1 mg Known-part mean: 7.9 mg	11 mg
Copper	Incomplete data; known ingredients contribute 1.8–2.1 mg Known-part mean: 2 mg	0.9 mg
Manganese	Incomplete data; known ingredients contribute 3.8–6.2 mg Known-part mean: 5.1 mg	2.3 mg
Selenium	Incomplete data; known ingredients contribute 62.9–179.9 µg Known-part mean: 111.1 µg	55 µg
Iodine	Incomplete data; known ingredients contribute 15–15 µg Known-part mean: 15 µg	150 µg
Biotin	Not available	30 µg
Chromium	Not available	35 µg
Molybdenum	Not available	45 µg
Chloride	Not available	2,300 mg
Sodium (excluding added salt)	604–1,832.9 mg Weekly mean: 1,140 mg	2,300 mg (upper label guide)
Saturated fat	11.6–22 g Weekly mean: 15.5 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

Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — reference serving 240 mL: 80 kcal, calcium 280 mg, iron 1 mg, potassium 300 mg.
Nasoya High Protein Super Firm Tofu — vacuum pack — reference serving 91 g: 130 kcal, calcium 90 mg, iron 1.7 mg, potassium 110 mg. Manufacturer nutrition label.
Monterey High Vitamin D White Mushrooms — 50% DV label — reference serving 85 g: 20 kcal, calcium 0 mg, iron 2 mg, potassium 300 mg. Manufacturer nutrition label.

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

1100 Calorie Keto Meal Plan

Low-energy reference example

Daily nutrition totals

Meal plan questions

Seven-day menu

Spinach & feta omelette

Cheddar & cucumber + fortified soy & seeds

Turkey, courgette & feta skillet + wilted spinach

Almonds & walnuts + fortified soy & seeds

Egg, avocado & feta bowl + Monterey High Vitamin D white mushrooms + steamed kale

Eggs, avocado & tomato

Almonds & walnuts + fortified soy & seeds

Baked cod with broccoli & almonds + wilted spinach

Cheddar & cucumber + fortified soy & seeds

Turkey, courgette & feta skillet + Monterey High Vitamin D white mushrooms + steamed kale

Greek yoghurt, walnuts & berries

Cheddar & cucumber + fortified soy & seeds

Chicken & creamy-style broccoli + wilted spinach

Almonds & walnuts + fortified soy & seeds

Tofu, spinach & almond skillet + Monterey High Vitamin D white mushrooms + steamed kale

Tomato & feta eggs

Almonds & walnuts + fortified soy & seeds

Egg, avocado & feta bowl + steamed kale

Cheddar & cucumber + fortified soy & seeds

Chicken & creamy-style broccoli + Monterey High Vitamin D white mushrooms + wilted spinach

Spinach & feta omelette

Cheddar & cucumber + fortified soy & seeds

Tuna & avocado salad + steamed kale

Almonds & walnuts + fortified soy & seeds

Baked cod with broccoli & almonds + Monterey High Vitamin D white mushrooms + wilted spinach

Greek yoghurt, walnuts & berries

Almonds & walnuts + fortified soy & seeds

Salmon, avocado & courgette + wilted spinach

Cheddar & cucumber + fortified soy & seeds

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

Eggs, avocado & tomato

Cheddar & cucumber + fortified soy & seeds

Tofu, spinach & almond skillet + steamed kale

Almonds & walnuts + fortified soy & seeds

Salmon, avocado & courgette + Monterey High Vitamin D white mushrooms + wilted spinach

Seven-day grocery list

Vegetables & fruit

Meat, fish & eggs

Dairy

Legumes & plant proteins

Nuts, oils & pantry

Preparation and storage

Check what you already have.

Prepare the next few meals.

Keep food safe.

Portion before you cook.

Ingredient swaps and recalculation

Vitamins and minerals: what we can check

How this menu was calculated.

Selected US products

Nearby calorie targets: keto menus

1000 Calorie Keto Meal Plan

1200 Calorie Keto Meal Plan

900 Calorie Keto Meal Plan

1300 Calorie Keto Meal Plan

Other eating styles at 1,100 calories

Help with your weekly menu